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大家准备好迎接夏天了吗？
#健身 #减脂 #健身餐

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Transcript

0:00 Whether you want to build muscle or lose fat,

0:01 nutritious,

0:02 and clean and simple healthy meals are crucial.

0:05 But when we prepare healthy meals,

0:06 there are many problems.

0:07 If we prepare too much at once,

0:09 we will get tired of it soon.

0:10 If we make new ones every day,

0:12 from buying, washing, cutting, and cooking to washing dishes,

0:15 it's a waste of time.

0:16 So today I will introduce a method

0:18 which can save time

0:19 but also ensures that each meal is different.

0:21 and reduce our pain in controlling our diet.

0:23 Let's go.

0:29 Yes.

0:30 Behind me is the restaurant I often go to, Sweet Green.

0:32 Every time after exercising,

0:33 I come here to eat.

0:34 Because it not only serves quickly,

0:35 but also has many healthy options.

0:37 Thank you, I appreciate it.

0:39 When I found healthy meals like this,

0:41 or domestic waffles,

0:43 have one common feature,

0:44 is that they prepare various ingredients in advance,

0:46 and rearrange them according to customers' preferences

0:48 to form a new meal.

0:49 The advantage of this is not only freshness,

0:51 but also avoid eating the same thing every day.

0:53 I can't help but wonder

0:54 can we do the same at home?

0:57 Well, let's try it together.

1:11 Yes.

1:11 These are all the ingredients I just bought from the supermarket.

1:14 The protein includes chicken breast, shrimp, and salmon.

1:16 Vegetables include broccoli, kale,

1:18 carrots and small cabbages.

1:20 And carbohydrates are small potatoes, sweet potatoes, white rice, and black rice.

1:23 The reason why I choose these ingredients

1:25 besides the fact that I like them all,

1:26 and after they are cooked,

1:28 no matter how they are arranged and combined,

1:29 they can all be made into a delicious meal.

1:31 You can also choose what you like to eat

1:32 and replace them freely.

1:34 but the method is the same.

1:35 And what we are going to challenge now is

1:37 all these ingredients

1:38 which is enough for four or five days.

1:39 all within one and a half hours.

1:42 Let's start the timer now.

1:53 First, prepare the protein.

1:55 因为

1:55 the chicken breasts we just bought usually have a lot of fat,

1:58 so we can cut it off first.

1:59 Cut them into pieces.

2:00 and dry them with kitchen paper.

2:01 and put them in the baking tray.

2:03 then add salt, pepper, and avocado oil.

2:06 In the same way,

2:07 then put salmon and shrimp

2:09 separately on different baking trays.

2:11 Preheat the oven to two hundred and twenty degrees.

2:13 The reason for this preparation

2:14 is that the oven can cook all the proteins at the same time.

2:16 If you don't have an oven,

2:17 you can use an air fryer or fry them.

2:19 It will take longer,

2:20 but the taste will be better.

2:22 After the preheating is successful,

2:23 put all the prepared protein in the oven.

2:25 Set twenty minutes.

2:26 During the baking process,

2:27 we can free up our hands to prepare the vegetables.

2:35 Next, we prepare the vegetables.

2:37 I have carrots, broccoli,

2:39 fish liver green and small cabbage.

2:40 The reason why I choose these four vegetables

2:42 besides being nutritious,

2:43 they taste good whether they are hot or cold.

2:46 To prepare them,

2:46 We just need to boil a pot of water first,

2:48 then cut the cut broccoli in half.

2:51 Put them in the pot.

2:52 Just cook for one minute.

2:53 so that the texture will become very crispy.

2:55 Then put a layer of kitchen paper in the storage box.

2:58 to avoid the broccoli from softening due to absorbing water.

3:00 and become soft if you want to store them for a long time,

3:02 you can buy a vacuum保鲜box.

3:04 and put it in the refrigerator immediately,

3:05 and it can be stored safely for four to five days.

3:08 In the same way,

3:09 we slice the carrots,

3:10 remove the stems of kale,

3:12 and cut the small cabbage in half.

3:14 Cook them in the same pot for two minutes, sixty seconds, and two minutes.

3:17 Then take them out and dry them.

3:18 and divide them into separate boxes.

3:20 and put them in the fridge.

3:21 In this way,

3:21 all the vegetables are ready, fresh and quickly.

3:25 If you are skilled,

3:26 we can just finish all the vegetables

3:28 in twenty minutes.

3:29 and the protein will be just baked.

3:31 So far, I have

3:32 I have only spent less than forty-five minutes.

3:34 Keep going.

3:36 Although we only have twenty minutes,

3:37 The grilled chicken breast is crispy outside and tender inside.

3:40 The salmon is tender,

3:42 and the shrimp is chewy.

3:43 They are delicious whether heated or cold.

3:46 Pack them in the same way.

3:48 Next, we can start preparing the carbohydrates.

3:54 just like vegetables,

3:55 I prepared four kinds of carbohydrates.

3:56 Although I don't get tired of eating white rice every meal,

3:58 the remaining three have higher fiber content.

4:00 That is, for the same portion,

4:02 you may feel more full.

4:03 This is very helpful for losing weight or maintaining a figure.

4:05 it's very helpful.

4:06 First, mix white rice, black rice and water in a ratio of one to one.

4:10 and put them in the rice cooker.

4:11 and stir well.

4:12 for about thirty minutes.

4:13 Then preheat the oven to two hundred forty-five degrees.

4:16 Cut the small potatoes in half,

4:18 peel the sweet potatoes and cut them into small pieces,

4:20 and put them in different baking trays.

4:22 Add some olive oil and salt and stir well.

4:24 Make sure the cut side of the potatoes is down.

4:26 Then put them in the preheated oven and bake for twenty minutes.

4:29 Using this time,

4:30 we can tidy up the kitchen a little bit.

4:31 It should be done in twenty minutes.

4:33 The baked sweet potatoes and potatoes

4:35 The surface should be slightly burnt.

4:36 with a sweet and soft texture.

4:38 and the rice will become plump and distinct.

4:40 Put them in the fridge after cooling.

4:42 In ninety minutes,

4:43 all the food will be ready.

4:46 Maybe people who exercise can understand

4:47 the sense of security of having cooked food in the fridge.

4:50 But the next step is the key.

4:51 How can we, when we want to eat,

4:53 quickly assemble a healthy

4:56 and delicious meal?

4:57 To achieve both,

4:58 we just need to have

5:00 have both protein and carbohydrates,

5:02 and fresh vegetables.

5:03 And by adding various seasonings

5:05 to make us want to eat.

5:07 For example, we can add a fist-sized portion of rice,

5:09 a little carrot roll,

5:11 celery and kale.

5:12 and one hundred and fifty grams of chicken breast, heat it in the microwave

5:15 and a little chopped chili sauce.

5:17 to make a spicy rainbow chicken breast rice.

5:20 According to the estimate of ChatGPT,

5:21 this meal has fifty grams of protein,

5:23 six point seven grams of fat and forty grams of carbs.

5:26 It's perfect as a meal before or after training.

5:28 If you want to be more convenient,

5:30 you can directly put a piece of chicken breast,

5:31 some broccoli and small potatoes,

5:33 and some Mexican hot sauce.

5:34 and you'll have a

5:36 a Mexican-style chicken breast with only three hundred forty-seven calories.

5:38 A vegetable bowl, if you're tired of chicken breasts,

5:41 we can also replace the protein with shrimp,

5:42 Add some kale,

5:44 and zero-sugar barbecue sauce.

5:45 which will make a completely different taste

5:47 and a lower-calorie meal.

5:49 It can easily be rotated with other fat-reducing meals.

5:51 If you want to build muscle,

5:52 you just need to add some

5:54 add some high-quality fats,

5:55 such as avocados and nuts,

5:57 and add some carbohydrates.

5:58 it will immediately become a meal with forty-four grams

6:01 thirty-two grams of fat and nearly one hundred grams of carbs.

6:04 And my favorite salmon has many combinations.

6:07 For example, we can combine salmon

6:08 kale and sweet potatoes together.

6:11 a little basil sauce or rice with broccoli.

6:13 small cabbage with salmon,

6:15 and sprinkle a little zero-sugar teriyaki sauce.

6:17 which form two different tastes

6:18 but both are delicious.

6:20 And if you don't want to eat too many carbohydrates,

6:22 you can add some vegetable salad.

6:23 broccoli, kimchi, salmon, avocado, seaweed, and sesame seeds.

6:28 and a little chili sauce.

6:29 and it becomes a meal.

6:30 It's a healthy Korean meal suitable for ketogenic diet.

6:33 I usually use it as my first meal of the day.

6:35 It's not only nutritious,

6:36 but also won't make me feel dizzy

6:37 that makes me feel dizzy.

6:40 To be honest, it's not bad.

6:41 Ha ha ha.

6:42 It's not enough that you think it's delicious.

6:44 we need to find someone to evaluate.

6:45 I'll give them randomly

6:45 I'm now at the entrance of the gym.

6:47 all the healthy meals I just made

6:48 I put them in this bag.

6:49 I will randomly give them to people in the gym

6:51 and let them evaluate my healthy meals.

6:53 Let's rate my food from one to ten.

6:55 If you like it, you can keep the food.

6:56 Let's go.

6:59 You're good, fire.

7:00 The salmon tastes super tender, definitely a ten.

7:03 Really, yeah.

7:04 Oh my god, I just got a first ten here. Do you want to keep it?

7:06 Yeah, it's good.

7:07 I'll eat it after my workout as honest as I can.

7:09 It's tender, and it has some seasoning.

7:12 Perfect on the spite.

7:13 I love it, honest opinion.

7:14 I give it a seven point five eight, I could eat this right now.

7:16 I could eat this right now.

7:19 Sam is very moist, a ten for sure, let's go.

7:23 Yes.

7:25 The flavor profile blends really well.

7:27 Nice and light, eight out of ten.

7:29 How can I improve from this?

7:30 Just a little bit more.

7:30 Just a little more sauce, beef guy.

7:33 Sam is fire though, try shrimp, that's fire.

7:35 That's amazing.

7:36 I need your recipes.

7:37 No, no, no, I'm just making a video.

7:38 I need your recipes. How do you read this? That was eleven.

7:42 Of course, of course.

7:44 I got the gym manager and trainers approved.

7:47 and nutritionist approved.

7:50 Everyone.

7:50 I didn't expect

7:51 I delivered all the meals so quickly.

7:53 It seems that people who like fitness are really easy to satisfy.

7:55 As long as there is enough protein,

7:56 In fact, preparing healthy meals is not as complicated

7:58 complicated.

7:58 and it can also be delicious.

8:00 I hope that through today's video,

8:01 I can give you some inspiration

8:02 to create your own

8:03 healthy meals that you can stick to for a long time.

8:05 I have summarized all the above skills into a flowchart.

8:07 You can click the like button

8:08 for repeated viewing.

8:09 If you have any good ways to prepare meals,

8:10 you can also leave a message in the comment section.

8:12 That's all for today's video.

8:13 See you next time.

8:16 Hmm, it's a little bland,

8:17 but I love the flavor

8:18 and it's not sweet at all.

8:19 It's just what I like. Call your rated of food.

8:21 One to ten, I would say

8:26 Huh.

8:26 Nice to meet you.

8:27 If I go to a restaurant and this is available,

8:29 I would order it. Let's go. I got another test.