What to Eat to Lose & Maintain Your Weight - Full Meal Plan

00:13:42
https://www.youtube.com/watch?v=gypY7B605D4

摘要

TLDRIn this video, Jonah shares his daily meal plan, providing insights into his eating habits, portion sizes, and calorie counts. He emphasizes the importance of enjoying food while maintaining a healthy balance, suggesting that 80% of daily food intake should be healthy, with 20% reserved for indulgences. Jonah details his meals throughout the day, including a simple breakfast of whole grain toast, a poached egg, and green tea; a banana smoothie for a post-workout snack; a quick tuna sandwich for lunch; and grilled salmon with vegetables and brown rice for dinner. He encourages viewers to prepare meals in advance and to choose whole foods over processed options, making healthy eating accessible and enjoyable.

心得

  • 🍽️ Start your day with a healthy breakfast within an hour of waking up.
  • 🥤 Post-workout, enjoy a simple banana smoothie for energy.
  • 🥪 Lunch can be quick and nutritious, like a tuna sandwich.
  • 🍣 Dinner should include lean protein, like grilled salmon, with veggies and whole grains.
  • 🍏 Incorporate fruits into your meals for added freshness and nutrients.
  • 🕒 Prepare meals in advance to save time during busy days.
  • 🍞 Choose whole grain options for better health benefits.
  • 🥗 Aim for a balance of 80% healthy foods and 20% indulgent treats.
  • 🥕 Include fiber-rich vegetables in your meals for better digestion.
  • 🚫 Avoid processed foods and opt for whole food alternatives.

时间轴

  • 00:00:00 - 00:05:00

    In this video, Jonah shares his daily meal plan, emphasizing the importance of healthy eating habits. He suggests maintaining a balance of 80% healthy foods and 20% indulgent treats. Jonah starts his day with a nutritious breakfast consisting of a thick slice of whole grain toast, a poached egg, green tea, and a piece of fruit. He highlights the significance of having breakfast within an hour of waking up to set a positive tone for the day.

  • 00:05:00 - 00:13:42

    For lunch, Jonah prepares a quick and healthy tuna sandwich using half a can of spicy tuna, whole grain bread, and low-fat cheese, accompanied by baby carrots. He emphasizes the simplicity and speed of preparing meals, encouraging viewers to make time for healthy eating. For dinner, he opts for grilled salmon, stir-fried vegetables, and brown rice, reinforcing the idea of choosing healthier cooking methods and ingredients. Jonah concludes by reminding viewers to prepare extra food for busy days and to avoid processed foods.

思维导图

视频问答

  • What does Jonah eat for breakfast?

    He has a slice of whole grain toast with jam, a poached egg, and green tea.

  • What is Jonah's post-workout snack?

    He makes a banana smoothie with frozen bananas and milk.

  • What does Jonah prepare for lunch?

    He makes a quick tuna sandwich with half a can of spicy tuna, sandwich bread, and baby carrots.

  • What does Jonah have for dinner?

    He prepares grilled salmon, stir-fried vegetables, and brown rice.

  • How many meals does Jonah eat in a day?

    He eats five meals throughout the day.

  • What is Jonah's approach to healthy eating?

    He aims for 80% healthy foods and 20% indulgent foods.

  • How does Jonah suggest preparing meals?

    He recommends preparing extra food in advance to save time.

  • What type of cheese does Jonah use?

    He uses low-fat grated cheese in his meals.

  • What type of rice does Jonah prefer?

    He prefers brown rice over white rice for its health benefits.

  • What does Jonah say about processed foods?

    He advises against processed foods and suggests using whole food alternatives.

查看更多视频摘要

即时访问由人工智能支持的免费 YouTube 视频摘要！
字幕
en
自动滚动:
  • 00:00:09
    hey guys it's Jonah here how's your
  • 00:00:12
    eating habit going I hope that you're
  • 00:00:14
    seeing some progress and what I'll be
  • 00:00:16
    doing in this video is to actually film
  • 00:00:19
    my mail plan for a day this is really
  • 00:00:23
    for you to have an idea on what I eat
  • 00:00:24
    what time I eat how often I eat portion
  • 00:00:28
    size as well as calories count in a meal
  • 00:00:31
    you don't have to follow my meal plan
  • 00:00:33
    but this is really just a guideline for
  • 00:00:36
    you to eat healthy loose weight as well
  • 00:00:38
    as to maintain your weight the point is
  • 00:00:41
    you need to love your food love what you
  • 00:00:43
    eat and not feel like you're being
  • 00:00:45
    restricted so always remember trying to
  • 00:00:48
    keep 80% of the food in a day healthy
  • 00:00:50
    and the 20% you can solve lie mix it up
  • 00:00:54
    with something that you like but don't
  • 00:00:56
    go overboard so let's see what I eat in
  • 00:01:00
    a day I don't know what I eat in a day
  • 00:01:03
    but we'll find out morning guys I've
  • 00:01:09
    just woken up it's breakfast time
  • 00:01:12
    my hair is too messy I'm still you know
  • 00:01:15
    in my pajamas but I always have my
  • 00:01:17
    breakfast within 1 hour of me waking up
  • 00:01:20
    because if I have my breakfast wrong my
  • 00:01:22
    whole day is ruined so I'm just gonna
  • 00:01:24
    show you what I have
  • 00:01:25
    most days where it's really simple but
  • 00:01:28
    it keeps me going and it keeps me
  • 00:01:30
    energized
  • 00:01:36
    so guys I've got my slice of toast I am
  • 00:01:40
    only using one toast for breakfast today
  • 00:01:43
    it's because I've got a thick slice
  • 00:01:45
    where it's this one slice it's about 125
  • 00:01:50
    calories
  • 00:01:50
    therefore I'm only using one slice but
  • 00:01:53
    if I were to buy the Norma's medium thin
  • 00:01:56
    slice
  • 00:01:57
    that's about 60 calories per slice and
  • 00:02:00
    then I would prefer to use 2 slices of
  • 00:02:03
    toast so for today because it's thick
  • 00:02:05
    I'm only using one slice of whole new
  • 00:02:07
    toast and I've got my green tea I always
  • 00:02:12
    have my greens in the morning without
  • 00:02:13
    fail I love my green tea in a big big
  • 00:02:18
    mug so that's my green tea that's my
  • 00:02:20
    drink I've got my egg that's my protein
  • 00:02:25
    I'm gonna poach this egg and so I've got
  • 00:02:28
    my jam which is I'm gonna spread it on
  • 00:02:32
    my toast I've chosen basically a no
  • 00:02:35
    added sugar Jen because it tastes much
  • 00:02:38
    better
  • 00:02:38
    very very much better and it's more
  • 00:02:41
    delicious and it's healthier as well
  • 00:02:43
    because there's no added sugar inside
  • 00:02:44
    all you get is the pure sugar and pure
  • 00:02:49
    sweetness from the fruit itself so I'm
  • 00:02:52
    going to prepare a breakfast now and I'm
  • 00:02:54
    gonna show you the end result ok
  • 00:02:57
    that's my breakfast I've decided to
  • 00:03:00
    slice into half half I spread it with
  • 00:03:02
    jam and another half I top it with well
  • 00:03:04
    this is almost like Huff boy cake and so
  • 00:03:07
    it's full of protein and carbs and also
  • 00:03:12
    I usually have a piece of fruit in the
  • 00:03:15
    morning it doesn't have to be origin can
  • 00:03:16
    be an apple can be anything that you
  • 00:03:18
    like because it's just so refreshing and
  • 00:03:20
    it's really nice to have a fruit in the
  • 00:03:22
    morning I mean I like it so I'm gonna
  • 00:03:24
    have my breakfast now and I'm gonna hit
  • 00:03:26
    to the Ginsu hey guys so it's morning
  • 00:03:34
    right now it's snack time and I've just
  • 00:03:36
    got back from the gym so I'm feeling a
  • 00:03:38
    little bit hungry and I'm gonna make
  • 00:03:41
    myself something quick which is banana
  • 00:03:42
    smoothie really simple only two
  • 00:03:45
    ingredients bananas and milk and we're
  • 00:03:48
    going to blend it up and that's it
  • 00:03:50
    really simple healthy but it's delicious
  • 00:03:52
    I love bananas so let me show you how
  • 00:03:54
    it's done
  • 00:03:59
    I've got my frozen bananas here
  • 00:04:02
    basically what I've done is I've sliced
  • 00:04:04
    two bananas up and I've put them in the
  • 00:04:07
    freezer overnight and so this is now
  • 00:04:10
    ready to be blend there for your banana
  • 00:04:12
    smoothie it's gonna be ice cold without
  • 00:04:13
    having to blend any ice or crush any ice
  • 00:04:16
    and I've got your ordinary milk if you
  • 00:04:21
    don't like milk you can use soya milk
  • 00:04:22
    I'm gonna put this too in the blender
  • 00:04:24
    right now and just blend it up simple as
  • 00:04:27
    that
  • 00:04:28
    this blender here is my favorite blender
  • 00:04:31
    is my best investment I would say it
  • 00:04:34
    only cost me I think about 20 pounds
  • 00:04:36
    when I bought it and it was on the
  • 00:04:38
    discount I love it it's because you know
  • 00:04:40
    it all you need to do is basically put
  • 00:04:45
    your ingredients in here and literally
  • 00:04:48
    cover it up literally just cover it up
  • 00:04:54
    and it's ready to be blended so yeah let
  • 00:04:58
    me show you
  • 00:05:01
    I know we're just gonna add about 200
  • 00:05:08
    ppm facu just to slash your second in so
  • 00:05:16
    now that's going to go on for about one
  • 00:05:17
    to two weeks and I'll never see
  • 00:05:24
    [Music]
  • 00:05:28
    so let me show you what it's like it's
  • 00:05:32
    really thick basically can you see it
  • 00:05:35
    it's really thick and creamy and all
  • 00:05:39
    this is just banana and milk and it's
  • 00:05:43
    delicious so that's two bananas and 250
  • 00:05:46
    ml of milk and that gives you about 500
  • 00:05:50
    milliliters of banana smoothie and what
  • 00:05:53
    I love about this blender smoothie to go
  • 00:05:56
    blender as well is it comes with the top
  • 00:05:59
    so what I can do now is just to cover it
  • 00:06:01
    up and bring this out with me and I'm
  • 00:06:05
    like I'm not gonna bring it on with me
  • 00:06:07
    today but I'm gonna have it as my
  • 00:06:09
    post-workout smoothie and that's my
  • 00:06:12
    second today it's delicious and it's so
  • 00:06:15
    simple all right I'll see you for lunch
  • 00:06:19
    mmm so good
  • 00:06:32
    hey guys so it's lunchtime now and
  • 00:06:35
    because I'm in a rush today as I have to
  • 00:06:38
    go for a meeting later on I'm gonna prep
  • 00:06:40
    something that is really quick simple
  • 00:06:42
    and healthy and at the same time it
  • 00:06:45
    burns me up and you can even do this in
  • 00:06:47
    the morning before you go to work and
  • 00:06:48
    pack your lunch to work so what I'm
  • 00:06:51
    preparing right now is just simple
  • 00:06:53
    tuna sandwich but it's really healthy
  • 00:06:56
    because it's full of protein and it's
  • 00:06:58
    delicious I love tuna I love tuna so
  • 00:07:02
    let's see you let's see how I do it I've
  • 00:07:11
    got my tuna here I've chosen spicy tuna
  • 00:07:14
    because I love spice and that's one kind
  • 00:07:16
    of tuna but we're only going to be using
  • 00:07:19
    half a can of tuna for lunch and I've
  • 00:07:22
    got my carbs that's your protein
  • 00:07:24
    basically and I've got my cards my bread
  • 00:07:26
    my sandwich bread and that's only 100
  • 00:07:29
    calories I've also got my you know
  • 00:07:31
    delicious carbs full of fiber my baby
  • 00:07:35
    carrots and my corns I love baby carrots
  • 00:07:37
    in almost all of my meals I will always
  • 00:07:41
    have baby carrots in and I've got my
  • 00:07:43
    healthy low-fat delicious grated cheese
  • 00:07:46
    fat so simple what I'm gonna do is just
  • 00:07:51
    to you know spread the tuna on my bread
  • 00:07:54
    really quickly
  • 00:07:56
    [Music]
  • 00:08:08
    so that's my house can of tuna and
  • 00:08:11
    literally all I'm gonna do is just
  • 00:08:13
    spread cheese on top of it and you can
  • 00:08:17
    eat it straight away like this if you
  • 00:08:20
    want to and as I've also said you can
  • 00:08:23
    also just you know put it together
  • 00:08:26
    stylish it together and pick it up for
  • 00:08:28
    lunch this is me being really really
  • 00:08:33
    lazy and having no time okay but instead
  • 00:08:40
    what I'm going to do is I'm just gonna
  • 00:08:42
    you know live it on the grill for a
  • 00:08:43
    while just to allow the cheese will melt
  • 00:08:45
    and to quit my vegetable little bit as
  • 00:08:47
    well
  • 00:08:48
    [Music]
  • 00:08:58
    and you see that it's oops can you see
  • 00:09:02
    that it's slightly toasted and the
  • 00:09:04
    cheese that slightly melted that's
  • 00:09:07
    basically how I like my food it's
  • 00:09:09
    slightly toasted a slightly burned it's
  • 00:09:11
    right guys so that's my very simple and
  • 00:09:14
    healthy lunch I've got my protein which
  • 00:09:16
    is my tuna I've got my card which is my
  • 00:09:19
    bread and my fiber cards as well which
  • 00:09:22
    is my vegetables and I've got a little
  • 00:09:24
    bit of fat which makes the put even more
  • 00:09:27
    delicious which is my low-fat cheese
  • 00:09:29
    it's really simple remember it takes
  • 00:09:31
    less than five minutes and it's really
  • 00:09:33
    good for a quick lunch do this at home
  • 00:09:36
    don't say you don't have time because
  • 00:09:38
    this is really simple so guess I'm just
  • 00:09:47
    in cluster right now wait till you bring
  • 00:09:49
    it up with my friend Ernie
  • 00:09:53
    yeah
  • 00:09:59
    I've chosen to have a cup of americano
  • 00:10:00
    and together with some work here as well
  • 00:10:04
    so that's my medium cup of americano and
  • 00:10:07
    it's very very messy background so if
  • 00:10:12
    you have no choice but to meet someone
  • 00:10:13
    in a copy place try to offer a healthier
  • 00:10:15
    option but if you do want to go for your
  • 00:10:17
    cappuccino latte or mocha which is my
  • 00:10:20
    favorite try to go for the skinny option
  • 00:10:23
    yeah and too much but yeah hey guys so
  • 00:10:40
    it's dinner time right now and I'm just
  • 00:10:42
    so tight right now to be honest but that
  • 00:10:45
    doesn't give me a reason to eat crap so
  • 00:10:47
    I'm going to be preparing a really
  • 00:10:49
    simple dinner grilled salmon lightly
  • 00:10:52
    stir fried vegetables and also a small
  • 00:10:55
    cup of brown rice because they nation we
  • 00:10:59
    need our eyes so instead of having white
  • 00:11:01
    rice go for brown rice because it's
  • 00:11:03
    healthier for you and instead of deep
  • 00:11:06
    fried stuff choose to grill it okay so
  • 00:11:09
    I'm gonna prepare it right now and I'll
  • 00:11:11
    show you the finished product right guys
  • 00:11:18
    so what's what dinner
  • 00:11:19
    ooh it's too money you can actually see
  • 00:11:21
    the smoke coming out I've got grilled
  • 00:11:23
    salmon I like to grill my food because I
  • 00:11:26
    don't have to do the job it's literally
  • 00:11:28
    you know put in a grill and it will be
  • 00:11:30
    done in five to ten minutes and I've
  • 00:11:32
    topped it with a little bit of cranberry
  • 00:11:34
    sauce I like cranberry sauce vegetable
  • 00:11:37
    lightly stir fried green vegetables and
  • 00:11:40
    my corn and also a half cup of brown
  • 00:11:44
    rice and not forgetting my fruits orange
  • 00:11:50
    yeah as you can see I've eaten two of
  • 00:11:53
    them so I've got orange and my main meal
  • 00:11:57
    that's what dinner tonight very easy
  • 00:11:59
    very quick very simple but it smells
  • 00:12:03
    good and it's making me hungry so I'm
  • 00:12:07
    going to eat
  • 00:12:13
    so guys that's pretty much what I eat in
  • 00:12:16
    a day as you can see a small portion but
  • 00:12:20
    very frequently so by the end of today
  • 00:12:22
    I've I mean by the end of this dinner I
  • 00:12:25
    would have eaten five meals
  • 00:12:26
    don't say that you don't have time to
  • 00:12:28
    get all of the meals I've done today
  • 00:12:29
    it's really simple and quick and also
  • 00:12:31
    what I tend to do is that I tend to
  • 00:12:33
    prepare more food extra food basically
  • 00:12:36
    at you you know keep it away keep it in
  • 00:12:38
    the fridge and therefore I can have it
  • 00:12:40
    the next day if I know like for example
  • 00:12:42
    tomorrow I'm gonna have a busy day busy
  • 00:12:44
    day so I tend to prepare our extra food
  • 00:12:46
    to keep so that I don't have to do the
  • 00:12:49
    cooking again today and that's usually
  • 00:12:50
    what I do to the fight you know just
  • 00:12:53
    grabbing and buying food as from outside
  • 00:12:55
    and you don't know what goes into the
  • 00:12:57
    food but basically that's what I eat in
  • 00:13:00
    a day you don't have to always stick to
  • 00:13:01
    fish you can change it you know whatever
  • 00:13:04
    I eat you can always change you for
  • 00:13:06
    another source of protein for example
  • 00:13:07
    you know they need or tofu anything
  • 00:13:11
    that's perfect but not processed food so
  • 00:13:14
    yeah and always try to keep your food in
  • 00:13:17
    your cupboards so that you don't see it
  • 00:13:19
    visually if you see something the
  • 00:13:21
    tendency is you would take it and eat it
  • 00:13:23
    if you don't see it chances are lower so
  • 00:13:27
    I hope you've learned something and I'm
  • 00:13:29
    going to have my dinner now
  • 00:13:32
    [Music]
标签
  • meal plan
  • healthy eating
  • portion control
  • calories
  • breakfast
  • snack
  • lunch
  • dinner
  • simple recipes
  • food prep