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hey guys it's Jonah here how's your
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eating habit going I hope that you're
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seeing some progress and what I'll be
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doing in this video is to actually film
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my mail plan for a day this is really
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for you to have an idea on what I eat
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what time I eat how often I eat portion
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size as well as calories count in a meal
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you don't have to follow my meal plan
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but this is really just a guideline for
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you to eat healthy loose weight as well
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as to maintain your weight the point is
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you need to love your food love what you
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eat and not feel like you're being
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restricted so always remember trying to
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keep 80% of the food in a day healthy
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and the 20% you can solve lie mix it up
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with something that you like but don't
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go overboard so let's see what I eat in
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a day I don't know what I eat in a day
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but we'll find out morning guys I've
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just woken up it's breakfast time
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my hair is too messy I'm still you know
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in my pajamas but I always have my
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breakfast within 1 hour of me waking up
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because if I have my breakfast wrong my
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whole day is ruined so I'm just gonna
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show you what I have
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most days where it's really simple but
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it keeps me going and it keeps me
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energized
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so guys I've got my slice of toast I am
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only using one toast for breakfast today
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it's because I've got a thick slice
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where it's this one slice it's about 125
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calories
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therefore I'm only using one slice but
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if I were to buy the Norma's medium thin
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slice
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that's about 60 calories per slice and
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then I would prefer to use 2 slices of
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toast so for today because it's thick
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I'm only using one slice of whole new
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toast and I've got my green tea I always
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have my greens in the morning without
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fail I love my green tea in a big big
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mug so that's my green tea that's my
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drink I've got my egg that's my protein
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I'm gonna poach this egg and so I've got
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my jam which is I'm gonna spread it on
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my toast I've chosen basically a no
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added sugar Jen because it tastes much
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better
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very very much better and it's more
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delicious and it's healthier as well
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because there's no added sugar inside
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all you get is the pure sugar and pure
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sweetness from the fruit itself so I'm
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going to prepare a breakfast now and I'm
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gonna show you the end result ok
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that's my breakfast I've decided to
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slice into half half I spread it with
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jam and another half I top it with well
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this is almost like Huff boy cake and so
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it's full of protein and carbs and also
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I usually have a piece of fruit in the
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morning it doesn't have to be origin can
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be an apple can be anything that you
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like because it's just so refreshing and
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it's really nice to have a fruit in the
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morning I mean I like it so I'm gonna
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have my breakfast now and I'm gonna hit
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to the Ginsu hey guys so it's morning
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right now it's snack time and I've just
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got back from the gym so I'm feeling a
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little bit hungry and I'm gonna make
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myself something quick which is banana
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smoothie really simple only two
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ingredients bananas and milk and we're
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going to blend it up and that's it
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really simple healthy but it's delicious
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I love bananas so let me show you how
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it's done
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I've got my frozen bananas here
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basically what I've done is I've sliced
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two bananas up and I've put them in the
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freezer overnight and so this is now
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ready to be blend there for your banana
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smoothie it's gonna be ice cold without
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having to blend any ice or crush any ice
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and I've got your ordinary milk if you
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don't like milk you can use soya milk
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I'm gonna put this too in the blender
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right now and just blend it up simple as
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that
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this blender here is my favorite blender
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is my best investment I would say it
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only cost me I think about 20 pounds
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when I bought it and it was on the
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discount I love it it's because you know
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it all you need to do is basically put
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your ingredients in here and literally
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cover it up literally just cover it up
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and it's ready to be blended so yeah let
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me show you
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I know we're just gonna add about 200
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ppm facu just to slash your second in so
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now that's going to go on for about one
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to two weeks and I'll never see
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[Music]
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so let me show you what it's like it's
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really thick basically can you see it
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it's really thick and creamy and all
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this is just banana and milk and it's
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delicious so that's two bananas and 250
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ml of milk and that gives you about 500
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milliliters of banana smoothie and what
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I love about this blender smoothie to go
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blender as well is it comes with the top
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so what I can do now is just to cover it
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up and bring this out with me and I'm
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like I'm not gonna bring it on with me
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today but I'm gonna have it as my
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post-workout smoothie and that's my
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second today it's delicious and it's so
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simple all right I'll see you for lunch
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mmm so good
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hey guys so it's lunchtime now and
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because I'm in a rush today as I have to
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go for a meeting later on I'm gonna prep
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something that is really quick simple
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and healthy and at the same time it
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burns me up and you can even do this in
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the morning before you go to work and
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pack your lunch to work so what I'm
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preparing right now is just simple
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tuna sandwich but it's really healthy
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because it's full of protein and it's
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delicious I love tuna I love tuna so
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let's see you let's see how I do it I've
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got my tuna here I've chosen spicy tuna
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because I love spice and that's one kind
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of tuna but we're only going to be using
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half a can of tuna for lunch and I've
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got my carbs that's your protein
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basically and I've got my cards my bread
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my sandwich bread and that's only 100
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calories I've also got my you know
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delicious carbs full of fiber my baby
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carrots and my corns I love baby carrots
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in almost all of my meals I will always
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have baby carrots in and I've got my
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healthy low-fat delicious grated cheese
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fat so simple what I'm gonna do is just
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to you know spread the tuna on my bread
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really quickly
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[Music]
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so that's my house can of tuna and
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literally all I'm gonna do is just
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spread cheese on top of it and you can
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eat it straight away like this if you
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want to and as I've also said you can
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also just you know put it together
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stylish it together and pick it up for
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lunch this is me being really really
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lazy and having no time okay but instead
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what I'm going to do is I'm just gonna
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you know live it on the grill for a
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while just to allow the cheese will melt
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and to quit my vegetable little bit as
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well
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[Music]
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and you see that it's oops can you see
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that it's slightly toasted and the
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cheese that slightly melted that's
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basically how I like my food it's
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slightly toasted a slightly burned it's
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right guys so that's my very simple and
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healthy lunch I've got my protein which
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is my tuna I've got my card which is my
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bread and my fiber cards as well which
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is my vegetables and I've got a little
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bit of fat which makes the put even more
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delicious which is my low-fat cheese
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it's really simple remember it takes
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less than five minutes and it's really
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good for a quick lunch do this at home
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don't say you don't have time because
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this is really simple so guess I'm just
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in cluster right now wait till you bring
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it up with my friend Ernie
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yeah
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I've chosen to have a cup of americano
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and together with some work here as well
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so that's my medium cup of americano and
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it's very very messy background so if
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you have no choice but to meet someone
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in a copy place try to offer a healthier
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option but if you do want to go for your
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cappuccino latte or mocha which is my
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favorite try to go for the skinny option
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yeah and too much but yeah hey guys so
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it's dinner time right now and I'm just
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so tight right now to be honest but that
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doesn't give me a reason to eat crap so
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I'm going to be preparing a really
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simple dinner grilled salmon lightly
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stir fried vegetables and also a small
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cup of brown rice because they nation we
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need our eyes so instead of having white
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rice go for brown rice because it's
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healthier for you and instead of deep
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fried stuff choose to grill it okay so
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I'm gonna prepare it right now and I'll
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show you the finished product right guys
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so what's what dinner
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ooh it's too money you can actually see
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the smoke coming out I've got grilled
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salmon I like to grill my food because I
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don't have to do the job it's literally
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you know put in a grill and it will be
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done in five to ten minutes and I've
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topped it with a little bit of cranberry
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sauce I like cranberry sauce vegetable
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lightly stir fried green vegetables and
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my corn and also a half cup of brown
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rice and not forgetting my fruits orange
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yeah as you can see I've eaten two of
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them so I've got orange and my main meal
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that's what dinner tonight very easy
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very quick very simple but it smells
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good and it's making me hungry so I'm
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going to eat
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so guys that's pretty much what I eat in
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a day as you can see a small portion but
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very frequently so by the end of today
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I've I mean by the end of this dinner I
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would have eaten five meals
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don't say that you don't have time to
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get all of the meals I've done today
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it's really simple and quick and also
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what I tend to do is that I tend to
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prepare more food extra food basically
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at you you know keep it away keep it in
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the fridge and therefore I can have it
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the next day if I know like for example
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tomorrow I'm gonna have a busy day busy
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day so I tend to prepare our extra food
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to keep so that I don't have to do the
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cooking again today and that's usually
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what I do to the fight you know just
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grabbing and buying food as from outside
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and you don't know what goes into the
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food but basically that's what I eat in
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a day you don't have to always stick to
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fish you can change it you know whatever
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I eat you can always change you for
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another source of protein for example
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you know they need or tofu anything
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that's perfect but not processed food so
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yeah and always try to keep your food in
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your cupboards so that you don't see it
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visually if you see something the
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tendency is you would take it and eat it
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if you don't see it chances are lower so
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I hope you've learned something and I'm
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going to have my dinner now
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[Music]
