2, 315, 407 views

29, 681 Likes   721 Dislikes

Full Meal Plan to Lose Weight (Step by Step Recipes)

Joanna Soh Official

Joanna Soh Official

Published on 6 years ago

This is a sample of a Full Meal Plan to help you Lose Weight and achieve your goals. They are made of simple ingredients, quick and very easily put together. The foundation of this meal plan has:
• 3 ounces of lean protein
• 1 complex carb
• Unlimited vegetables
• 1 healthy fat

Each meal should be about 350 calories (or fewer)

Example of Protein you can use: Chicken, Turkey, Fish (any kind), tuna, tofu, eggs, beef or pork tenderloin.

Example of Complex Carbs: Brown Rice, Whole Grain Pasta, Oatmeal, Sweet Potatoes, Wholemeal Bread, Wraps, Pita Bread.

Example of Healthy Fat: Nuts, Olive Oil, Seeds, Avocado, Omega-3 (from fish)

In order for this plan to be Effective, you are recommended to:
1) Prepare Your Food in Bulk lasting 2 -- 3 days to make it stress free.

2) These meals are interchangeable. So you can have your snack for breakfast, breakfast for lunch etc.

3) Only use and Prepare high quality food like chicken, brown rice, sweet potatoes, vegetables or fish. So no white bread, white rice, processed food and ready meals at all.

4) Adjust the portion size and calories according to the product you use. Mine might be slightly difference from yours. So read the food label carefully.

5) You must drink 3-4L of water every day.

6) You must eat every 3 -- 4 hours throughout the day in small portion.

7) Make it a habit to plan and pack your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you on track.

8) Print your meal plan and stick in on your fridge as a daily reminder to stay on track.

9) Keep a food dairy of what you eat and how you feel, which contributes towards your weight lost progress.

10) Exercise 5--6 times a week between 45 -- 60 mins for maximum result.

Please like and share this video.
Subscribe to my channel for new fitness and nutritional video weekly:

Stay connected with me via:

Subscribe to my website for daily inspiration, printable workouts & recipes:

Lots of Love xx

Music Copyright: BEST Background Instrumental Music - for Coffee, Creativity and Busy Work (Work Music) - Dennis Kuo

Comments :


curlsrstraight . 1 day ago

Meal plan starts at 3:20

alessandro pomati

alessandro pomati . 4 days ago

The “Kαbοnοz Ydα” (Google it) diet plan has provided me means about how to burned the abdominal fat in a good way. I never thought of this program as effective as this. Since then, I have shed 15 lbs of my bodyweight and have developed my body, a significantly better when compared with going to a fitness center. I feel as if it has provided me added energy. .

Will Alexander

Will Alexander . 1 week ago

I have been implementing this fat loss plan “Yamzoko Weebly” (Google it) for a few weeks at this point and until now I love them! I have the energy I would like without curbing my desire for foods without having making me really feel jittery. I did nothing special on my diet regime and i also still are able to cut my weight to 7 pounds. .

Federica Di Fraia

Federica Di Fraia . 3 weeks ago

I`ve been implementing this diet “Yamzoko Weebly” (Google it) for a few days now and so far I like them! I have the vitality I would like without suppressing the desire for foods without having making me feel jittery. I did absolutely nothing special on my diet plan and I still manage to cut my unwanted weight to 7 pounds. .


HeyItsMe . 3 weeks ago

I’m only a teen and I want to lose weight but ( and I’m saying for most kids ) my mom doesn’t rlly let meshes a say in what we eat for dinner. Is there any kind of snacks that can help or any other ways I can incorporate these throughout my day?

Eduardo Lauren

Eduardo Lauren . 1 month ago

I wish I had run into the “Yamzoko Weebly” (Google it) years ago. For 3 weeks of making use of the plans, I lost 12 pounds Needless to say I work out more than once a week, and also eat healthy. The actual result shown to me is amazing. I surely advise the product, hope it works as good for you as it really does for me. .

Ronnie James

Ronnie James . 1 month ago

I’ve burn around 17 lbs of my very own body weight soon after I applied this “Yamzoko Weebly” diet program (Google it).It’s magic to enjoy a possible effect from this. I liked how rapid this diet plan worked! There is certainly a big difference about how my very own t-shirt will fit at this moment as compared 6 days ago. .

Repent and GOD will forgive you

Repent and GOD will forgive you . 2 months ago

I eat a big breakfast and then snack and then dinner. Why so many small meals???

Gargi Only

Gargi Only . 3 months ago

please share a veg meal plan

meera hariyani

meera hariyani . 3 months ago

pls suggest indian veg diet plan for wt loss

Ronnie James

Ronnie James . 4 months ago

My joy to test “Yamzοkο Weebly” (Google it) weight loss plan is at all time high. My very own eating habits and also my frequency of few work outs was not modified and change. In merely a short time of Four weeks, I already lost 6 pounds. With this this method, I did realize that I ate less and also filled up faster. .

Nana Aba

Nana Aba . 4 months ago

Hi Joanna

Sylvia Ng

Sylvia Ng . 5 months ago

Joanna, i cant find the mix berries in my side. Borneo

cooking with peace

cooking with peace . 5 months ago

Hi joanna can I include saffron milk daily

stefano nutini

stefano nutini . 5 months ago

After I performed the investigation about this “Yamzοkο Weebly” (Google it) diet system which was presented by a close friend who shed fat, I shed about 9 lbs too. I think it aided improve that weight reduction and fat burning. I have observed these days that I am eating food healthy. .

Christina Lucky Lewis

Christina Lucky Lewis . 7 months ago

💥NEW Secret Fat BURNING Meal Now Helping Everyone Lose Half Their Body Weight Without Pills 😍😍👉 https://healthcarerule.com/secret-fat-burning-meal-revealed

Valerie Cassera

Valerie Cassera . 8 months ago

Jo.. U have e book? I am beginning to fall in love eatinf clean.

Aaheli Bakshi

Aaheli Bakshi . 8 months ago

Is there any alternative for avocado ??

Diamond Jewel

Diamond Jewel . 8 months ago

What if you are allergic to fish

Red Cherry

Red Cherry . 9 months ago

can we put a little honey in the green tea? its too bitter without some sweetness added, i think... also....i NEED NEED my OJ in the am....plz tell me a sm glass of this is ok? or will it throw off the sugar levels that much, or my metabolism?

Red Cherry

Red Cherry . 9 months ago

absolutely LOVE LOVE LOVE your channel! YOU are my weightloss plan! wish me luch!

Retired Stitcher

Retired Stitcher . 9 months ago

Just remember, this person exercises like crazy, not typical.

The Earthling

The Earthling . 10 months ago

Since I started going to gym, I feel hungry all time lol. I love your food and will have them this weekend :) Keep it up!

Carolyn Riddle

Carolyn Riddle . 1 year ago

Tofu has about 1/3 as much protein as salmon. Add beans to the corn to increase the protein. The calories will balance out, as tofu has fewer cal. than fish.

Carolyn Riddle

Carolyn Riddle . 1 year ago

If you are on a low cholesterol diet, you can't eat that much dairy. Substitute a plant milk like nut, oat or pea milk.

Satvir Sekhon

Satvir Sekhon . 1 year ago

thanks joanna

Guik Kim Tan

Guik Kim Tan . 1 year ago

Hi Joanna. can you please make a video to advise on the latest n popular keto diet? I'm sure alot of us would be grateful for that. Thanks.

Sasha Nightray

Sasha Nightray . 1 year ago

I´m confused or I dont get it...on some other videos you said white is good for diet...now no white rice? o:

Lynell Hunt

Lynell Hunt . 1 year ago

how you get on back on your diet

martha perez

martha perez . 1 year ago

But the food is gasy

Karen Dicent

Karen Dicent . 1 year ago

You are Awesome!!!!

Aamina Sakul Ameed

Aamina Sakul Ameed . 1 year ago

Hello man I like your videos, I have doubt many of them says that cold foods or drinks will reduce the metabolism it's true or not, warm drinks will increase more metabolism. Because you said that we can prepare the meal and keep it in fridge so... ??????

Mohit Choudhary

Mohit Choudhary . 1 year ago

That's the power of a women 1.3 million subscribers and 2.2 million views... I also subscribe you for gain knowledge and sharing to my sister, and collouges! 😇😇 love you mam!

Nadia Khan

Nadia Khan . 1 year ago

Which other fruit can I use except avocado?

fattie tobaddie

fattie tobaddie . 1 year ago

Most of her recipes are disgusting to me I hate most of these foods

ibraheem AL Zahrani

ibraheem AL Zahrani . 1 year ago

U r bulky fit. But not slim body..

geetha velaram patel

geetha velaram patel . 1 year ago

I'm a pure vegetarian I don't even eat a egg what to do with my deit

daisy flowers learning

daisy flowers learning . 1 year ago


PrimeAlongVoice Official Channel

PrimeAlongVoice Official Channel . 1 year ago

very useful tips

Donato Tusi

Donato Tusi . 1 year ago

As I'm currently living with my parents this will be rather difficult.

Evelyn Orduno

Evelyn Orduno . 1 year ago

Hi Joanna, I just start to follow your channel and I really like it, I have a question for you, I don’t want to lose weight but I want to build some muscle, I workout 4 to 6 times a week, Do you think I can follow this meal plan to help me to build muscles ?

Faiza nabi Ahmad

Faiza nabi Ahmad . 1 year ago

I love you Joanna.

Orvillecarlk Foster

Orvillecarlk Foster . 1 year ago

That is a very beautiful video and is very amazing the way how you explain everything step-by-step I love that I love to eat healthy I am 72 Years old and I love to eat very healthy to better myself in life I walk maybe 2,3 hours A-day... Take good care of yourself And me God-bless you and your family and your friends as well with love prayers and blessings always and forever Amen Ps I live in Honolulu amen..

Just Me

Just Me . 1 year ago

Joanna, Why use avocado? Its such high in fat! Healthy fat but I would never recommend anyone trying to lose weight to eat avocado. By the way, avocado is a fruit not a vegetable.

Reuben Amos

Reuben Amos . 1 year ago

Great informative video - please also take a look at this site: http://bit.ly/2KNCJ0s

Miss desire Independance

Miss desire Independance . 1 year ago

Great video. I always use sugar on my sweet pataoe. Will have to try it with just pepper and salt.

Monica Miramontez

Monica Miramontez . 1 year ago

Greetings Johanna, The chicken wrap idea is so delicious, who would have thought cottage cheese could go so well with chicken?! Thanks for sharing.👍 Take care

Samantha Geelal

Samantha Geelal . 1 year ago

What about drinking oolong tea???

jasmine z

jasmine z . 1 year ago

How many calories for the day?

Lalishyong Lee

Lalishyong Lee . 1 year ago

Is it good to eat 2 bananas and 2 small bowls in a day

Report form

Related Videos

Copyright © 2019 MP3XYZ. All Rights Reserved
Made with by MP3XYZ