【无痛减脂!】如何快速准备1周的健康餐！(含详细食谱) — Transcript

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1. 0:00Whether you want to build muscle or lose fat,
2. 0:01nutritious,
3. 0:02and clean and simple healthy meals are crucial.
4. 0:05But when we prepare healthy meals,
5. 0:06there are many problems.
6. 0:07If we prepare too much at once,
7. 0:09we will get tired of it soon.
8. 0:10If we make new ones every day,
9. 0:12from buying, washing, cutting, and cooking to washing dishes,
10. 0:15it's a waste of time.
11. 0:16So today I will introduce a method
12. 0:18which can save time
13. 0:19but also ensures that each meal is different.
14. 0:21and reduce our pain in controlling our diet.
15. 0:23Let's go.
16. 0:29Yes.
17. 0:30Behind me is the restaurant I often go to, Sweet Green.
18. 0:32Every time after exercising,
19. 0:33I come here to eat.
20. 0:34Because it not only serves quickly,
21. 0:35but also has many healthy options.
22. 0:37Thank you, I appreciate it.
23. 0:39When I found healthy meals like this,
24. 0:41or domestic waffles,
25. 0:43have one common feature,
26. 0:44is that they prepare various ingredients in advance,
27. 0:46and rearrange them according to customers' preferences
28. 0:48to form a new meal.
29. 0:49The advantage of this is not only freshness,
30. 0:51but also avoid eating the same thing every day.
31. 0:53I can't help but wonder
32. 0:54can we do the same at home?
33. 0:57Well, let's try it together.
34. 1:11Yes.
35. 1:11These are all the ingredients I just bought from the supermarket.
36. 1:14The protein includes chicken breast, shrimp, and salmon.
37. 1:16Vegetables include broccoli, kale,
38. 1:18carrots and small cabbages.
39. 1:20And carbohydrates are small potatoes, sweet potatoes, white rice, and black rice.
40. 1:23The reason why I choose these ingredients
41. 1:25besides the fact that I like them all,
42. 1:26and after they are cooked,
43. 1:28no matter how they are arranged and combined,
44. 1:29they can all be made into a delicious meal.
45. 1:31You can also choose what you like to eat
46. 1:32and replace them freely.
47. 1:34but the method is the same.
48. 1:35And what we are going to challenge now is
49. 1:37all these ingredients
50. 1:38which is enough for four or five days.
51. 1:39all within one and a half hours.
52. 1:42Let's start the timer now.
53. 1:53First, prepare the protein.
54. 1:55因为
55. 1:55the chicken breasts we just bought usually have a lot of fat,
56. 1:58so we can cut it off first.
57. 1:59Cut them into pieces.
58. 2:00and dry them with kitchen paper.
59. 2:01and put them in the baking tray.
60. 2:03then add salt, pepper, and avocado oil.
61. 2:06In the same way,
62. 2:07then put salmon and shrimp
63. 2:09separately on different baking trays.
64. 2:11Preheat the oven to two hundred and twenty degrees.
65. 2:13The reason for this preparation
66. 2:14is that the oven can cook all the proteins at the same time.
67. 2:16If you don't have an oven,
68. 2:17you can use an air fryer or fry them.
69. 2:19It will take longer,
70. 2:20but the taste will be better.
71. 2:22After the preheating is successful,
72. 2:23put all the prepared protein in the oven.
73. 2:25Set twenty minutes.
74. 2:26During the baking process,
75. 2:27we can free up our hands to prepare the vegetables.
76. 2:35Next, we prepare the vegetables.
77. 2:37I have carrots, broccoli,
78. 2:39fish liver green and small cabbage.
79. 2:40The reason why I choose these four vegetables
80. 2:42besides being nutritious,
81. 2:43they taste good whether they are hot or cold.
82. 2:46To prepare them,
83. 2:46We just need to boil a pot of water first,
84. 2:48then cut the cut broccoli in half.
85. 2:51Put them in the pot.
86. 2:52Just cook for one minute.
87. 2:53so that the texture will become very crispy.
88. 2:55Then put a layer of kitchen paper in the storage box.
89. 2:58to avoid the broccoli from softening due to absorbing water.
90. 3:00and become soft if you want to store them for a long time,
91. 3:02you can buy a vacuum保鲜box.
92. 3:04and put it in the refrigerator immediately,
93. 3:05and it can be stored safely for four to five days.
94. 3:08In the same way,
95. 3:09we slice the carrots,
96. 3:10remove the stems of kale,
97. 3:12and cut the small cabbage in half.
98. 3:14Cook them in the same pot for two minutes, sixty seconds, and two minutes.
99. 3:17Then take them out and dry them.
100. 3:18and divide them into separate boxes.
101. 3:20and put them in the fridge.
102. 3:21In this way,
103. 3:21all the vegetables are ready, fresh and quickly.
104. 3:25If you are skilled,
105. 3:26we can just finish all the vegetables
106. 3:28in twenty minutes.
107. 3:29and the protein will be just baked.
108. 3:31So far, I have
109. 3:32I have only spent less than forty-five minutes.
110. 3:34Keep going.
111. 3:36Although we only have twenty minutes,
112. 3:37The grilled chicken breast is crispy outside and tender inside.
113. 3:40The salmon is tender,
114. 3:42and the shrimp is chewy.
115. 3:43They are delicious whether heated or cold.
116. 3:46Pack them in the same way.
117. 3:48Next, we can start preparing the carbohydrates.
118. 3:54just like vegetables,
119. 3:55I prepared four kinds of carbohydrates.
120. 3:56Although I don't get tired of eating white rice every meal,
121. 3:58the remaining three have higher fiber content.
122. 4:00That is, for the same portion,
123. 4:02you may feel more full.
124. 4:03This is very helpful for losing weight or maintaining a figure.
125. 4:05it's very helpful.
126. 4:06First, mix white rice, black rice and water in a ratio of one to one.
127. 4:10and put them in the rice cooker.
128. 4:11and stir well.
129. 4:12for about thirty minutes.
130. 4:13Then preheat the oven to two hundred forty-five degrees.
131. 4:16Cut the small potatoes in half,
132. 4:18peel the sweet potatoes and cut them into small pieces,
133. 4:20and put them in different baking trays.
134. 4:22Add some olive oil and salt and stir well.
135. 4:24Make sure the cut side of the potatoes is down.
136. 4:26Then put them in the preheated oven and bake for twenty minutes.
137. 4:29Using this time,
138. 4:30we can tidy up the kitchen a little bit.
139. 4:31It should be done in twenty minutes.
140. 4:33The baked sweet potatoes and potatoes
141. 4:35The surface should be slightly burnt.
142. 4:36with a sweet and soft texture.
143. 4:38and the rice will become plump and distinct.
144. 4:40Put them in the fridge after cooling.
145. 4:42In ninety minutes,
146. 4:43all the food will be ready.
147. 4:46Maybe people who exercise can understand
148. 4:47the sense of security of having cooked food in the fridge.
149. 4:50But the next step is the key.
150. 4:51How can we, when we want to eat,
151. 4:53quickly assemble a healthy
152. 4:56and delicious meal?
153. 4:57To achieve both,
154. 4:58we just need to have
155. 5:00have both protein and carbohydrates,
156. 5:02and fresh vegetables.
157. 5:03And by adding various seasonings
158. 5:05to make us want to eat.
159. 5:07For example, we can add a fist-sized portion of rice,
160. 5:09a little carrot roll,
161. 5:11celery and kale.
162. 5:12and one hundred and fifty grams of chicken breast, heat it in the microwave
163. 5:15and a little chopped chili sauce.
164. 5:17to make a spicy rainbow chicken breast rice.
165. 5:20According to the estimate of ChatGPT,
166. 5:21this meal has fifty grams of protein,
167. 5:23six point seven grams of fat and forty grams of carbs.
168. 5:26It's perfect as a meal before or after training.
169. 5:28If you want to be more convenient,
170. 5:30you can directly put a piece of chicken breast,
171. 5:31some broccoli and small potatoes,
172. 5:33and some Mexican hot sauce.
173. 5:34and you'll have a
174. 5:36a Mexican-style chicken breast with only three hundred forty-seven calories.
175. 5:38A vegetable bowl, if you're tired of chicken breasts,
176. 5:41we can also replace the protein with shrimp,
177. 5:42Add some kale,
178. 5:44and zero-sugar barbecue sauce.
179. 5:45which will make a completely different taste
180. 5:47and a lower-calorie meal.
181. 5:49It can easily be rotated with other fat-reducing meals.
182. 5:51If you want to build muscle,
183. 5:52you just need to add some
184. 5:54add some high-quality fats,
185. 5:55such as avocados and nuts,
186. 5:57and add some carbohydrates.
187. 5:58it will immediately become a meal with forty-four grams
188. 6:01thirty-two grams of fat and nearly one hundred grams of carbs.
189. 6:04And my favorite salmon has many combinations.
190. 6:07For example, we can combine salmon
191. 6:08kale and sweet potatoes together.
192. 6:11a little basil sauce or rice with broccoli.
193. 6:13small cabbage with salmon,
194. 6:15and sprinkle a little zero-sugar teriyaki sauce.
195. 6:17which form two different tastes
196. 6:18but both are delicious.
197. 6:20And if you don't want to eat too many carbohydrates,
198. 6:22you can add some vegetable salad.
199. 6:23broccoli, kimchi, salmon, avocado, seaweed, and sesame seeds.
200. 6:28and a little chili sauce.
201. 6:29and it becomes a meal.
202. 6:30It's a healthy Korean meal suitable for ketogenic diet.
203. 6:33I usually use it as my first meal of the day.
204. 6:35It's not only nutritious,
205. 6:36but also won't make me feel dizzy
206. 6:37that makes me feel dizzy.
207. 6:40To be honest, it's not bad.
208. 6:41Ha ha ha.
209. 6:42It's not enough that you think it's delicious.
210. 6:44we need to find someone to evaluate.
211. 6:45I'll give them randomly
212. 6:45I'm now at the entrance of the gym.
213. 6:47all the healthy meals I just made
214. 6:48I put them in this bag.
215. 6:49I will randomly give them to people in the gym
216. 6:51and let them evaluate my healthy meals.
217. 6:53Let's rate my food from one to ten.
218. 6:55If you like it, you can keep the food.
219. 6:56Let's go.
220. 6:59You're good, fire.
221. 7:00The salmon tastes super tender, definitely a ten.
222. 7:03Really, yeah.
223. 7:04Oh my god, I just got a first ten here. Do you want to keep it?
224. 7:06Yeah, it's good.
225. 7:07I'll eat it after my workout as honest as I can.
226. 7:09It's tender, and it has some seasoning.
227. 7:12Perfect on the spite.
228. 7:13I love it, honest opinion.
229. 7:14I give it a seven point five eight, I could eat this right now.
230. 7:16I could eat this right now.
231. 7:19Sam is very moist, a ten for sure, let's go.
232. 7:23Yes.
233. 7:25The flavor profile blends really well.
234. 7:27Nice and light, eight out of ten.
235. 7:29How can I improve from this?
236. 7:30Just a little bit more.
237. 7:30Just a little more sauce, beef guy.
238. 7:33Sam is fire though, try shrimp, that's fire.
239. 7:35That's amazing.
240. 7:36I need your recipes.
241. 7:37No, no, no, I'm just making a video.
242. 7:38I need your recipes. How do you read this? That was eleven.
243. 7:42Of course, of course.
244. 7:44I got the gym manager and trainers approved.
245. 7:47and nutritionist approved.
246. 7:50Everyone.
247. 7:50I didn't expect
248. 7:51I delivered all the meals so quickly.
249. 7:53It seems that people who like fitness are really easy to satisfy.
250. 7:55As long as there is enough protein,
251. 7:56In fact, preparing healthy meals is not as complicated
252. 7:58complicated.
253. 7:58and it can also be delicious.
254. 8:00I hope that through today's video,
255. 8:01I can give you some inspiration
256. 8:02to create your own
257. 8:03healthy meals that you can stick to for a long time.
258. 8:05I have summarized all the above skills into a flowchart.
259. 8:07You can click the like button
260. 8:08for repeated viewing.
261. 8:09If you have any good ways to prepare meals,
262. 8:10you can also leave a message in the comment section.
263. 8:12That's all for today's video.
264. 8:13See you next time.
265. 8:16Hmm, it's a little bland,
266. 8:17but I love the flavor
267. 8:18and it's not sweet at all.
268. 8:19It's just what I like. Call your rated of food.
269. 8:21One to ten, I would say
270. 8:26Huh.
271. 8:26Nice to meet you.
272. 8:27If I go to a restaurant and this is available,
273. 8:29I would order it. Let's go. I got another test.