# 【无痛减脂!】如何快速准备1周的健康餐！(含详细食谱)
Canonical: https://social-archive.org/tommypkm/kBPkggTI1f
Original URL: https://www.youtube.com/watch?v=QtP4zQjPsDQ
Author: shuaisoserious
Platform: youtube
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## Content
如果大家喜欢我的视频别忘了给我点个赞并订阅频道哦! 点击这里订阅:https://bit.ly/2XZ8lKo 视频里穿的衣服：https://driotopia.com/ 我的Ins: http://bit.ly/2HrYRgo 我的Bilibili: http://bit.ly/2HwYCRl 我的微博:http://bit.ly/2HvdqQj BiliBili: 帅soserious 微博：帅soserious 抖音: 帅soserious 商务合作请加微信:to_s1ssy (请备注) ————————————————————————————————————— 大家准备好迎接夏天了吗？ #健身 #减脂 #健身餐 --- ## Transcript [0:00](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=0s) Whether you want to build muscle or lose fat, [0:01](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=1s) nutritious, [0:02](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=2s) and clean and simple healthy meals are crucial. [0:05](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=5s) But when we prepare healthy meals, [0:06](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=6s) there are many problems. [0:07](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=7s) If we prepare too much at once, [0:09](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=9s) we will get tired of it soon. [0:10](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=10s) If we make new ones every day, [0:12](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=12s) from buying, washing, cutting, and cooking to washing dishes, [0:15](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=15s) it's a waste of time. [0:16](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=16s) So today I will introduce a method [0:18](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=18s) which can save time [0:19](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=19s) but also ensures that each meal is different. [0:21](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=21s) and reduce our pain in controlling our diet. [0:23](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=23s) Let's go. [0:29](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=29s) Yes. [0:30](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=30s) Behind me is the restaurant I often go to, Sweet Green. [0:32](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=32s) Every time after exercising, [0:33](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=33s) I come here to eat. [0:34](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=34s) Because it not only serves quickly, [0:35](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=35s) but also has many healthy options. [0:37](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=37s) Thank you, I appreciate it. [0:39](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=39s) When I found healthy meals like this, [0:41](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=41s) or domestic waffles, [0:43](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=43s) have one common feature, [0:44](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=44s) is that they prepare various ingredients in advance, [0:46](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=46s) and rearrange them according to customers' preferences [0:48](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=48s) to form a new meal. [0:49](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=49s) The advantage of this is not only freshness, [0:51](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=51s) but also avoid eating the same thing every day. [0:53](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=53s) I can't help but wonder [0:54](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=54s) can we do the same at home? [0:57](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=57s) Well, let's try it together. [1:11](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=71s) Yes. [1:11](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=71s) These are all the ingredients I just bought from the supermarket. [1:14](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=74s) The protein includes chicken breast, shrimp, and salmon. [1:16](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=76s) Vegetables include broccoli, kale, [1:18](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=78s) carrots and small cabbages. [1:20](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=80s) And carbohydrates are small potatoes, sweet potatoes, white rice, and black rice. [1:23](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=83s) The reason why I choose these ingredients [1:25](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=85s) besides the fact that I like them all, [1:26](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=86s) and after they are cooked, [1:28](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=88s) no matter how they are arranged and combined, [1:29](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=89s) they can all be made into a delicious meal. [1:31](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=91s) You can also choose what you like to eat [1:32](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=92s) and replace them freely. [1:34](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=94s) but the method is the same. [1:35](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=95s) And what we are going to challenge now is [1:37](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=97s) all these ingredients [1:38](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=98s) which is enough for four or five days. [1:39](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=99s) all within one and a half hours. [1:42](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=102s) Let's start the timer now. [1:53](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=113s) First, prepare the protein. [1:55](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=115s) 因为 [1:55](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=115s) the chicken breasts we just bought usually have a lot of fat, [1:58](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=118s) so we can cut it off first. [1:59](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=119s) Cut them into pieces. [2:00](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=120s) and dry them with kitchen paper. [2:01](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=121s) and put them in the baking tray. [2:03](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=123s) then add salt, pepper, and avocado oil. [2:06](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=126s) In the same way, [2:07](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=127s) then put salmon and shrimp [2:09](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=129s) separately on different baking trays. [2:11](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=131s) Preheat the oven to two hundred and twenty degrees. [2:13](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=133s) The reason for this preparation [2:14](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=134s) is that the oven can cook all the proteins at the same time. [2:16](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=136s) If you don't have an oven, [2:17](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=137s) you can use an air fryer or fry them. [2:19](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=139s) It will take longer, [2:20](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=140s) but the taste will be better. [2:22](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=142s) After the preheating is successful, [2:23](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=143s) put all the prepared protein in the oven. [2:25](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=145s) Set twenty minutes. [2:26](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=146s) During the baking process, [2:27](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=147s) we can free up our hands to prepare the vegetables. [2:35](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=155s) Next, we prepare the vegetables. [2:37](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=157s) I have carrots, broccoli, [2:39](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=159s) fish liver green and small cabbage. [2:40](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=160s) The reason why I choose these four vegetables [2:42](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=162s) besides being nutritious, [2:43](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=163s) they taste good whether they are hot or cold. [2:46](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=166s) To prepare them, [2:46](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=166s) We just need to boil a pot of water first, [2:48](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=168s) then cut the cut broccoli in half. [2:51](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=171s) Put them in the pot. [2:52](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=172s) Just cook for one minute. [2:53](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=173s) so that the texture will become very crispy. [2:55](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=175s) Then put a layer of kitchen paper in the storage box. [2:58](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=178s) to avoid the broccoli from softening due to absorbing water. [3:00](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=180s) and become soft if you want to store them for a long time, [3:02](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=182s) you can buy a vacuum保鲜box. [3:04](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=184s) and put it in the refrigerator immediately, [3:05](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=185s) and it can be stored safely for four to five days. [3:08](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=188s) In the same way, [3:09](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=189s) we slice the carrots, [3:10](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=190s) remove the stems of kale, [3:12](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=192s) and cut the small cabbage in half. [3:14](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=194s) Cook them in the same pot for two minutes, sixty seconds, and two minutes. [3:17](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=197s) Then take them out and dry them. [3:18](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=198s) and divide them into separate boxes. [3:20](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=200s) and put them in the fridge. [3:21](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=201s) In this way, [3:21](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=201s) all the vegetables are ready, fresh and quickly. [3:25](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=205s) If you are skilled, [3:26](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=206s) we can just finish all the vegetables [3:28](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=208s) in twenty minutes. [3:29](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=209s) and the protein will be just baked. [3:31](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=211s) So far, I have [3:32](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=212s) I have only spent less than forty-five minutes. [3:34](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=214s) Keep going. [3:36](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=216s) Although we only have twenty minutes, [3:37](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=217s) The grilled chicken breast is crispy outside and tender inside. [3:40](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=220s) The salmon is tender, [3:42](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=222s) and the shrimp is chewy. [3:43](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=223s) They are delicious whether heated or cold. [3:46](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=226s) Pack them in the same way. [3:48](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=228s) Next, we can start preparing the carbohydrates. [3:54](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=234s) just like vegetables, [3:55](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=235s) I prepared four kinds of carbohydrates. [3:56](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=236s) Although I don't get tired of eating white rice every meal, [3:58](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=238s) the remaining three have higher fiber content. [4:00](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=240s) That is, for the same portion, [4:02](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=242s) you may feel more full. [4:03](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=243s) This is very helpful for losing weight or maintaining a figure. [4:05](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=245s) it's very helpful. [4:06](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=246s) First, mix white rice, black rice and water in a ratio of one to one. [4:10](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=250s) and put them in the rice cooker. [4:11](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=251s) and stir well. [4:12](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=252s) for about thirty minutes. [4:13](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=253s) Then preheat the oven to two hundred forty-five degrees. [4:16](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=256s) Cut the small potatoes in half, [4:18](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=258s) peel the sweet potatoes and cut them into small pieces, [4:20](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=260s) and put them in different baking trays. [4:22](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=262s) Add some olive oil and salt and stir well. [4:24](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=264s) Make sure the cut side of the potatoes is down. [4:26](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=266s) Then put them in the preheated oven and bake for twenty minutes. [4:29](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=269s) Using this time, [4:30](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=270s) we can tidy up the kitchen a little bit. [4:31](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=271s) It should be done in twenty minutes. [4:33](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=273s) The baked sweet potatoes and potatoes [4:35](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=275s) The surface should be slightly burnt. [4:36](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=276s) with a sweet and soft texture. [4:38](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=278s) and the rice will become plump and distinct. [4:40](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=280s) Put them in the fridge after cooling. [4:42](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=282s) In ninety minutes, [4:43](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=283s) all the food will be ready. [4:46](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=286s) Maybe people who exercise can understand [4:47](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=287s) the sense of security of having cooked food in the fridge. [4:50](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=290s) But the next step is the key. [4:51](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=291s) How can we, when we want to eat, [4:53](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=293s) quickly assemble a healthy [4:56](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=296s) and delicious meal? [4:57](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=297s) To achieve both, [4:58](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=298s) we just need to have [5:00](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=300s) have both protein and carbohydrates, [5:02](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=302s) and fresh vegetables. [5:03](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=303s) And by adding various seasonings [5:05](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=305s) to make us want to eat. [5:07](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=307s) For example, we can add a fist-sized portion of rice, [5:09](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=309s) a little carrot roll, [5:11](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=311s) celery and kale. [5:12](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=312s) and one hundred and fifty grams of chicken breast, heat it in the microwave [5:15](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=315s) and a little chopped chili sauce. [5:17](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=317s) to make a spicy rainbow chicken breast rice. [5:20](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=320s) According to the estimate of ChatGPT, [5:21](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=321s) this meal has fifty grams of protein, [5:23](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=323s) six point seven grams of fat and forty grams of carbs. [5:26](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=326s) It's perfect as a meal before or after training. [5:28](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=328s) If you want to be more convenient, [5:30](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=330s) you can directly put a piece of chicken breast, [5:31](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=331s) some broccoli and small potatoes, [5:33](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=333s) and some Mexican hot sauce. [5:34](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=334s) and you'll have a [5:36](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=336s) a Mexican-style chicken breast with only three hundred forty-seven calories. [5:38](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=338s) A vegetable bowl, if you're tired of chicken breasts, [5:41](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=341s) we can also replace the protein with shrimp, [5:42](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=342s) Add some kale, [5:44](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=344s) and zero-sugar barbecue sauce. [5:45](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=345s) which will make a completely different taste [5:47](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=347s) and a lower-calorie meal. [5:49](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=349s) It can easily be rotated with other fat-reducing meals. [5:51](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=351s) If you want to build muscle, [5:52](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=352s) you just need to add some [5:54](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=354s) add some high-quality fats, [5:55](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=355s) such as avocados and nuts, [5:57](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=357s) and add some carbohydrates. [5:58](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=358s) it will immediately become a meal with forty-four grams [6:01](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=361s) thirty-two grams of fat and nearly one hundred grams of carbs. [6:04](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=364s) And my favorite salmon has many combinations. [6:07](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=367s) For example, we can combine salmon [6:08](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=368s) kale and sweet potatoes together. [6:11](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=371s) a little basil sauce or rice with broccoli. [6:13](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=373s) small cabbage with salmon, [6:15](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=375s) and sprinkle a little zero-sugar teriyaki sauce. [6:17](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=377s) which form two different tastes [6:18](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=378s) but both are delicious. [6:20](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=380s) And if you don't want to eat too many carbohydrates, [6:22](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=382s) you can add some vegetable salad. [6:23](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=383s) broccoli, kimchi, salmon, avocado, seaweed, and sesame seeds. [6:28](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=388s) and a little chili sauce. [6:29](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=389s) and it becomes a meal. [6:30](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=390s) It's a healthy Korean meal suitable for ketogenic diet. [6:33](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=393s) I usually use it as my first meal of the day. [6:35](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=395s) It's not only nutritious, [6:36](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=396s) but also won't make me feel dizzy [6:37](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=397s) that makes me feel dizzy. [6:40](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=400s) To be honest, it's not bad. [6:41](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=401s) Ha ha ha. [6:42](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=402s) It's not enough that you think it's delicious. [6:44](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=404s) we need to find someone to evaluate. [6:45](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=405s) I'll give them randomly [6:45](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=405s) I'm now at the entrance of the gym. [6:47](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=407s) all the healthy meals I just made [6:48](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=408s) I put them in this bag. [6:49](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=409s) I will randomly give them to people in the gym [6:51](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=411s) and let them evaluate my healthy meals. [6:53](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=413s) Let's rate my food from one to ten. [6:55](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=415s) If you like it, you can keep the food. [6:56](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=416s) Let's go. [6:59](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=419s) You're good, fire. [7:00](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=420s) The salmon tastes super tender, definitely a ten. [7:03](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=423s) Really, yeah. [7:04](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=424s) Oh my god, I just got a first ten here. Do you want to keep it? [7:06](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=426s) Yeah, it's good. [7:07](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=427s) I'll eat it after my workout as honest as I can. [7:09](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=429s) It's tender, and it has some seasoning. [7:12](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=432s) Perfect on the spite. [7:13](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=433s) I love it, honest opinion. [7:14](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=434s) I give it a seven point five eight, I could eat this right now. [7:16](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=436s) I could eat this right now. [7:19](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=439s) Sam is very moist, a ten for sure, let's go. [7:23](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=443s) Yes. [7:25](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=445s) The flavor profile blends really well. [7:27](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=447s) Nice and light, eight out of ten. [7:29](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=449s) How can I improve from this? [7:30](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=450s) Just a little bit more. [7:30](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=450s) Just a little more sauce, beef guy. [7:33](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=453s) Sam is fire though, try shrimp, that's fire. [7:35](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=455s) That's amazing. [7:36](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=456s) I need your recipes. [7:37](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=457s) No, no, no, I'm just making a video. [7:38](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=458s) I need your recipes. How do you read this? That was eleven. [7:42](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=462s) Of course, of course. [7:44](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=464s) I got the gym manager and trainers approved. [7:47](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=467s) and nutritionist approved. [7:50](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=470s) Everyone. [7:50](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=470s) I didn't expect [7:51](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=471s) I delivered all the meals so quickly. [7:53](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=473s) It seems that people who like fitness are really easy to satisfy. [7:55](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=475s) As long as there is enough protein, [7:56](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=476s) In fact, preparing healthy meals is not as complicated [7:58](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=478s) complicated. [7:58](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=478s) and it can also be delicious. [8:00](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=480s) I hope that through today's video, [8:01](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=481s) I can give you some inspiration [8:02](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=482s) to create your own [8:03](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=483s) healthy meals that you can stick to for a long time. [8:05](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=485s) I have summarized all the above skills into a flowchart. [8:07](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=487s) You can click the like button [8:08](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=488s) for repeated viewing. [8:09](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=489s) If you have any good ways to prepare meals, [8:10](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=490s) you can also leave a message in the comment section. [8:12](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=492s) That's all for today's video. [8:13](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=493s) See you next time. [8:16](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=496s) Hmm, it's a little bland, [8:17](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=497s) but I love the flavor [8:18](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=498s) and it's not sweet at all. [8:19](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=499s) It's just what I like. Call your rated of food. [8:21](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=501s) One to ten, I would say [8:26](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=506s) Huh. [8:26](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=506s) Nice to meet you. [8:27](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=507s) If I go to a restaurant and this is available, [8:29](https://www.youtube.com/watch?v=QtP4zQjPsDQ&t=509s) I would order it. Let's go. I got another test.