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High FAT Meal Plan to Burn Fat (Breakfast, Lunch, Dinner Recipes)

Joanna Soh Official

Joanna Soh Official

Published on 1 year ago

SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Do you believe that eating FAT will make you FAT. Hear this, eating adequate amounts of GOOD fats can help you to BURN FAT even faster!

This meal plan focuses on higher amounts of good fat and protein and lower carbs,. Because you’re filling up on fat and protein, you’re more likely to feel satisfied and energised all day long, which will naturally have you eating less.

Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.


Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

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Generally, the macronutrient ratio varies within the following ranges:
• 60-75% of calories from fat
• 15-30% of calories from protein
• 5-10% of calories from carbs

1) 3 whole eggs - 216Cals, 18g Protein, 14.91g Fat
2) 2 tbsps. Unsalted Butter - 204Cals, 0.2g Protein, 23g Fat
3) ¼ cup Shredded Mozzarella Cheese - 85Cals, 9g Protein, 5.66g Fat
4) ½ Red Bell Pepper, diced - 18Cals, 1g Protein, 0g Fat
5) ½ cup Baby spinach - 5Cals, 0.43g Protein, 0g Fat
6) ½ Yellow Onion, diced - 32Cals, 0.6g Protein, 0.04g Fat
7) 1 cup Mushrooms, diced - 16Cals, 2.2g Protein, 0.2g Fat
8) Salt and pepper to Taste

Per Serving: 576Cals, 43.8g Fat, 31.43g Protein

1) Over medium-high heat, saute the mushrooms, bell pepper and onion in a nonstick pan with 1 tbsp butter for about 3-4 minutes.
2) Add spinach; cook and stir until spinach is wilted. Set aside.
3) Whisk the eggs with a fork until smooth and frothy.
4) Next, melt 1 tbsp. butter in a non-stick pan. Then, pour in the eggs evenly.
5) When the omelette begins to cook, sprinkle the vegetables and cheese on top.
6) Using a spatula, carefully ease around the edges of the omelette, and then fold it over in half. Serve hot.

1) 200g Shrimp, peeled - 210Cals, 40g Protein, 3.4g Fat
2) 2 cups Baby Spinach -20Cals, 1.72g Protein, 0g Fat
3) 2 Whole Eggs, sliced - 144Cals, 6g Protein, 9.94g Fat
4) 1 Avocado, diced -250Cals, 4g Protein, 23g Fat
5) ½ cup Cherry Tomato, halved - 13Cals, 1g Protein, 0g Fat
6) ¼ cup Feta Cheese, diced - 99Cals, 5.3g Protein, 7.98g Fat
7) 1.5 tbsps. Butter - 153Cals, 0.15g Protein, 18g Fat
8) Salt and Pepper to taste

Tzatziki Dressing (serves 4)
1) ½ cup Yoghurt – 75Cals, 5g Protein, 1.9g Fat
2) ¼ cup Mint Leaves, finely chopped – 4Cals
3) ½ cup Cucumber, finely grated – 16Cals, 0.35g Protein
4) 2 tsps. Lemon Juice – 2Cals
5) 1 Garlic Clove, minced – 5Cals, 0.19g Protein
6) Pinch of Salt and Black Pepper to taste

Per serving: 457Cals, 30.4g Protein, 31.4g Fat

1) Saute the shrimps in a nonstick pan with butter until the shrimps are cooked through, for about 3 to 4 minutes.
2) Season with dried mixed herbs and salt & pepper. Set aside and allow the shrimps to cool down.
3) Let’s prep the salad! On a bowl or plate, fill the base with baby spinach.
4) Then arrange the shrimp, cherry tomatoes, sliced eggs and avocado on top of spinach. Top it up with feta cheese.
5) Serve it with a side of tzatziki dressing.

1) 2 pieces Mackerel - 460Cals, 41.7g Protein, 35.3g Fat
*you can choose any other white fish of your choice.
2) 200ml Full Fat Coconut Milk - 316Cals, 3.3g Protein, 29.6g Fat
3) 1.5 tbsp. Red Curry Paste - 22.5Cals, 0g Fat
4) 1 Onion, roughly chopped - 44Cals, 1.2g Protein, 0.1g Fat
5) 1 cup Okra - 33Cals, 1.9g Protein, 0.2g Fat
6) 1 Carrot, sliced - 25Cals, 0.6g Protein, 0.1g Fat
7) 1 cup Baby Corn - 133Cals, 4.3g Protein, 1.64g Fat
8) 1 Tomato, roughly chopped - 22Cals, 1g Protein, 0.25g
9) Fresh Cilantro, chopped - 0.2Cals, 0g
10) 1 cup Water
11) Salt and Pepper to taste

Per serving: 528Cals, 27g Protein, 33.5g Fat

1) In a pot, cook the curry paste over medium heat very quickly for 1 minute or until fragrant.
2) Then stir in the coconut milk and water. Gently bring to boil.
3) Add fish, all the vegetables and season with salt and pepper. Stir to combine and bring to a boil.
4) Reduce the heat to medium-low and allow all the ingredients to simmer until fish is cooked through and vegetables are tender, for about 20 minutes. Don’t forget to stir occasionally.
5) Garnish with parsley and serve warm.

Comments :


Merson . 3 months ago


Y k

Y k . 4 months ago

Veg recipes plz

Brenda Drew

Brenda Drew . 4 months ago

Great tips..will try these! BTW, where did you get your hanging garden glass pots and holder for the wall? Would love ones just like those...thanks for sharing~

Mery Daniela Linares

Mery Daniela Linares . 10 months ago

I lost 10 pounds in 2 weeks by following this guide: => the2weekdietnow. com <= (Google it) you have to download the guide.


Matt . 11 months ago

You’re super cute :)

Paulo Vitor Martins

Paulo Vitor Martins . 11 months ago

Well... That makes me want to marry you

preeti gupta

preeti gupta . 11 months ago

Plz make video on keto diet..

Mai Yin

Mai Yin . 12 months ago

Is there an alternative to mushrooms I could use? I can put up with any veg except mushrooms

Kathy -Lee

Kathy -Lee . 1 year ago

When you want to commit to that lifestyle but Oatmeal in the morning is life

swapna priya

swapna priya . 1 year ago

Can u show this in vegan diet

Becky Marshall Design

Becky Marshall Design . 1 year ago

I love your public speaking style

kth in paris

kth in paris . 1 year ago

Can i replace shrimp with tofu in the salad recipe?


TeaTime . 1 year ago

How do you accomplish 5 - 10% carbs with eating rice every day, along with your other recommendations of bananas, oats, quinoa, black beans, and popcorn?

Rajeswari Nagireddy

Rajeswari Nagireddy . 1 year ago

Fish cury n okra recepie is very popular dish in south India, very informative mam, Thanku so much for sharing 👍

deanne goodfellow

deanne goodfellow . 1 year ago

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Alexa De Santiago

Alexa De Santiago . 1 year ago

I hate fish 🤢🙁

Fadilah Ahmad

Fadilah Ahmad . 1 year ago

I and my daughter very fat. We want to reduce the weight. Please help us

Diotima Laha

Diotima Laha . 1 year ago

Hi Joanna, Please discuss whether one can have oats banana smothie in lunch while weight loss.? Does banana oats smothie contribue to weight loss? I love to have it as it makes me feel full for a long time.

treasure afolabi

treasure afolabi . 1 year ago

I have question, for someone with high cholesterol who cant hv cheese, what is the alternative?

Fanny Auc

Fanny Auc . 1 year ago

I'm so hungry, looking at this after an hour of run is not a good idea hahaha, I'll make that salad thou <3


Magic_Kingdom_Princess . 1 year ago

I'm curious what are your salad dressing recommendations?

Joseph Flaherty

Joseph Flaherty . 1 year ago

Just unsubscribed. Your ridiculous. Didn’t even need to watch. You’re not a nutrition expert. You’re just parroting.

Maria Murphy

Maria Murphy . 1 year ago

Could you do a vegan version of what to eat for breakfast, lunch & dinner please.

Noof 1

Noof 1 . 1 year ago


Baljit Singh

Baljit Singh . 1 year ago

Very Nice

resh an

resh an . 1 year ago

Joanna you are absolutely right.🎓

Chaitra Koneru

Chaitra Koneru . 1 year ago

Can I have this omellete everyday?

Amanda Harris

Amanda Harris . 1 year ago

Her videos are contradicting. She just did a video saying that fats are bad, now this???


leyitah2 . 1 year ago

Yeah impossible for me... Cheese (specially the healthy ones like mozzarella, parmesan, cottage), avocado, fish, coconut milk (eww) are expensive xD My diet has more carbs :P specially cuz i love vegetables and fruits (which are mainly carbs), which I accompany with protein and potatoes/rice (carbs). I’m having hard time putting fat in my diet... atm only have the ones from yogurt and eggs.


meshelle_kimeko . 1 year ago

More high fat Asian recipes please 😊😊😊😊


meshelle_kimeko . 1 year ago

More recipes please 🙌🏽🙌🏽🙌🏽😊😊😊

R St

R St . 1 year ago

Looking forward to trying this :)

Elizabeth J

Elizabeth J . 1 year ago

I love this video!! Thank you Joanna ❤️

treasure afolabi

treasure afolabi . 1 year ago

Great recipies, you never disappoints Jo

Beck Cetera

Beck Cetera . 1 year ago

There is no need to do high/low diet anything - your body stores what you deprive. If you go low-fat, and eat a fat, it stores it until it knows that you are regularly eating the needed amount of fat to survive. If you go low-carb, and eat a carb, it stores it until it knows you are regularly eating the needed amounts of carbs to survive. Eating a balanced diet of HEALTHY sources of all the macro-nutrients your body requires prevents your body from going into "survival mode" because it knows you are able to survive, and will therefore burn unneeded sources of energy (stored energy, which happens to exist in fat cells and muscle fibres) rather than existing on what you ingest each day.

Tra Nguyen Bich

Tra Nguyen Bich . 1 year ago

Joanna you come backk 😘 I’ve been waiting for long time for your keto video, I want to practice Keto diet but still need your approvement about it, now I have 😁😋

Sanika Hardikar

Sanika Hardikar . 1 year ago

Hie. Can you make a video on intermittent fasting please?

Antoi Pepper

Antoi Pepper . 1 year ago

Hello, thanks for sharing these recipes. Are these meals that can be eaten in a day or spread out across different days? I ask because 5 eggs a day seems like a lot. Is it alright to eat that many?

Gracee McCoy

Gracee McCoy . 1 year ago

So so so happy I found your channel!!

Aashi Mehta

Aashi Mehta . 1 year ago

Please do this video in a VEGETARIAN form

arooj sa

arooj sa . 1 year ago

Hey jonnah, I like your dress. Looking nice.

Nikita Shrawagi

Nikita Shrawagi . 1 year ago

Hi Joanna, can you please guide us on how to maintain weight if we have hypothyroidism ? I am a vegeterian

lala ali

lala ali . 1 year ago

mmmm this is soooo yummy and thank you for promoting a balanced diet rather than only plants and lentils like a lot of other fitness people do to promote a vegan diet as the correct way to eat for everyone. Each to their own, but these recipes right here are truly for me!

Andrew Perash

Andrew Perash . 1 year ago

Good grief, Jo! Now I'm hungry! (like these recipes, thanks).

Sherpooh66Reborn Linsley

Sherpooh66Reborn Linsley . 1 year ago

Hi,What was the white stuff on the plate w/the oamlet?🤗🐽✌❤ Sheryl

Snigdha RKO

Snigdha RKO . 1 year ago

Hi can you also etch out a high fat vegan plan

Dale V. Stanley

Dale V. Stanley . 1 year ago

At the end she says about believing in moderation, but high fat isn't moderation but I'm probably missing the point?

ananya maxx

ananya maxx . 1 year ago

but what about the vegans?

Dale V. Stanley

Dale V. Stanley . 1 year ago

She's taking the keto diet philosophy

Dianne roy

Dianne roy . 1 year ago

So is this Keto? Was wondering if you could do a budget healthy meal prep for weight loss

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