Yamiセレクション
The second week of meal prep is a diet meal👩🏻‍🍳 🍚Main food: brown rice/boiled corn These two are the must-haves for proper fitness and weight loss. Generally, people who exercise will not eat white rice often. In fact, white rice and white noodles are not very healthy from the perspective of fitness, so they will choose this brown rice. The brown rice is sprinkled with the seaweed and sesame seeds that Amway has used before, which is both beautiful and flavorful. In addition to brown rice, there is another staple food that is very suitable for fitness and weight loss, that is, the staple food of corn and various rhizomes, such as corn, sweet potatoes, and potatoes. These can be simply boiled or steamed. 🥩Main Course: Pork Chop The pork is patted soft with the back of a knife, and then marinated with soy sauce, cornstarch and other spice powders. Here are a few options for you: 1. Sichuan pepper powder + ginger powder 2. Sichuan pepper powder + chili powder 3. Black pepper or Lee Kum Kee black pepper sauce 4. Five Spice Powder The different choices above will make different tastes, and everyone can choose according to their preferences. I chose 1 and 3 here in order to avoid a single taste. The meat should be marinated for more than half an hour. If you have time, you can knead the meat with your hands to make the sauce even. At the same time, massage the meat to help the absorption of flavors. Fry the marinated meat in a frying pan or electric baking pan, flipping when one side is golden brown. The time depends on the thickness of the meat. You can sprinkle some cooked sesame seeds to add beauty. 🥗Side dish: Mixed fungus & kelp In order to keep the side dishes a little longer this time, I chose dry goods instead of fresh vegetables. This is a trade-off. Although the nutrition of green leafy vegetables is less, it can make these meals last longer. It is suitable for my busy week and no time to cook in the middle of the rhythm. After the fungus and kelp are soaked, wash them and cook them in a pot. After the cold water, put them into a large bowl to prepare the seasoning. Cut an appropriate amount of chopped green onion, put them on the fungus and kelp respectively, add pepper powder, then heat the oil, pour it into a bowl, you can immediately smell the hot oil and the aroma of chopped green onion and pepper powder, this is what I mixed with cold dishes Exclusive tips! In addition, add salt and light soy sauce to taste, and add a proper amount of vinegar to the kelp to enhance the fragrance. If there are cooked sesame seeds, it can also be mixed into cold dishes to increase the fragrance and taste. This week's meals are so easy! It took me less than 3 hours in total. meal prep What is more important is the reasonable arrangement of time. When faced with a large amount of ingredients, how to arrange the time to complete several things at the same time depends on everyone's own experimentation. groped. Trust me, you'll be so proud when you're done! In this way, you can eat healthy, delicious and appetizing lunch/dinner while saving time and cost. I used to go home every night and have to cook the next day's meal, but now it's really easy, saving a lot of time to do what I like to do! For more information about meal prep, please see my last post🍥 See you next week 😋
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Yamiセレクション 第二周的meal prep做的是减肥餐👩🏻‍🍳 🍚主食:糙米饭/煮玉米 这两样是妥妥的健身减肥必选了。一般健身的人是不会经常吃白米饭的,白米白面其实从健身的角度来说,都不是很健康,所以会选择这种brown rice(糙米)。糙米饭上面洒了之前就安利过的这个海苔芝麻碎,既美观又提味。 除了糙米,还有一个很适合健身减肥的主食,就是玉米和各种根茎类的主食,比如玉米,红薯、土豆。这几样只需要简单的煮或蒸即可。 🥩主菜:猪扒 猪肉用刀背拍松软,然后加入酱油、生粉和其他香料粉腌制,以下给大家几种选择: 1. 花椒粉+姜粉 2. 花椒粉+辣椒粉 3. 黑胡椒粉或李锦记黑胡椒酱汁 4. 五香粉 以上不同选择分别会做出不同的口味,大家按喜好选择就好。我这里为了避免口味单一,选择了1和3。 肉要腌半小时以上,有时间可以用手多揉揉肉,使得酱料均匀,同时也给肉按摩,帮助味道的吸收。 腌好的肉用平底锅或者电饼铛煎,一面达到金黄色的时候翻面。时间根据肉的厚度而定。 出锅可以洒些熟芝麻增加美观。 🥗配菜:拌木耳&海带 这次的配菜为了放置时间稍微长一些,我选择的是干货类而且不是新鲜蔬菜,这是一个trade-off,虽然少了绿叶菜的营养,但是能使得这些饭放更长的时间,比较适合我这周比较忙,没时间中间再做饭的节奏。 木耳和海带泡发后,洗净,放入锅中煮熟。之后过凉水,分别放入一个大碗里准备调味。 切适量葱花,分别放入木耳和海带上,另外再加入花椒粉,然后烧热油,倒入碗中,立马就可以闻到热油接触到葱花和花椒粉的香气,这是我拌凉菜的独家秘诀! 另外再加入盐和生抽调味,海带里可以再加入适量醋提香。如果有熟芝麻,也可以拌入凉菜里,增加香味和口感。 一周的饭菜就这么简单搞定啦!大概一共花了我不到3个小时的时间,meal prep比较重要的是时间的合理安排,在面对大量的食材之时,如何安排好时间同时完成好几件事情,就要靠大家在尝试中自己摸索了。相信我,当你完成的时候,你会自豪感满满的! 这样的方式,既能吃到健康美味又合胃口的午/晚餐,同时又能节约时间和成本。以前每天晚上回家还要做第二天的饭,现在真的好轻松,省出了好多时间可以干自己喜欢做的事情! 关于meal prep更多的介绍请大家看我上一篇晒单🍥 我们下周见咯😋