Eat Clean #6 | MEAL-PREP - Nấu ăn cho cả tuần ♡ Hana Giang Anh
Hello everyone!
I'm on the way to
to where?
to Lotte Supermarket
Lotte Supermarket again
with my assisant
Mai Mai again
But she is broken-hearted
so today she's quite unpleasant
Mai is such a cutie
So,
today I go to the supermarket to
prepare meals for the whole week
For those who stick to a diet and workouts
you may know that meal-prep is very important
We cook and put it in food containers
then put it in the fridge
and when you're about to go out,
or you want to eat
you will take it out and put it in the microwave
and it's done
So meal-prep is really suitable for busy people
You can stick to your eating portion
You don't need to think much
Can you read out today's shopping list
Stop that smile please ^^
The first one is chicken breast
mushroom
sirloin
celery
eggs
We have eggs already, so cross it out
minced pork
Oops we still need to buy eggs cause there are only 10 eggs left
maybe not enough
Minced pork?
basa fish
potatoes
unsalted butter
veggies and fruits
cashew
milk and yogurt
cashew already
so cross it out
OK , that's quite a lot
Yesterday, after going to supermarket, it was quite late
and I had a class
so I didn't have time for meal-prep
It takes you about 1.5-2 h
So today, I have time to do
Before prepare meals, let's see why we need meal-prep
Meal-prep is preparing meals before eating
and put them in food containers
divide it into different meals
1 containers for a meal
You can prepare 3-4 days before
or a week
It's up to you
Normally I prepare about 10 boxes
and eat it
normally in about 1 week
Meal-prep is necessary for those in a diet
all types of diet need meal prep
because when you prepare your meal
you decide your portion
you will eat in control
and you'll never get lost
Besides, it's very time-saving
suitable for busy people like me
Go out early and go home late
and do not have time to cook 2-3 meals a day
so when your food is prepared
we can put the containers in the pan
put the lid on to warm it up for about 3 min
and you have a delicious meal
and nutritious
When giving you meal-prep instruction
I think that you may have some questions
The first one is whether the food lose its nutrition?
The answer is NO
In foreign countries, they eat their meal-prep on the regular basis
there's no problem
But you have to notice that
you have to preserve food carefully
My home use 2-door LG fridge
I've been using it for 4-5 years
and it's still in good condition
Don't hesitate to spend money on food preservation appliance
I often you containers made in Japan
I bought it at Lotte Supermarket
And you can also come and buy at any Japan supermarkets
Do not use cheap and low-quality boxes
That’s the reason why food loses its nutrition
definitely not because we cook in advance
The 2nd questions is whether food goes off
The answer is NO
I’ve been eating like this for about 1 year
and food’s always fresh and tasty and never gets rotten
I can preserve food in this box and my fridge for up to 7 days
If it’s over 7 days, you shouldn’t eat
Within 7 days, you absolutely can
The way we re-cook is definitely important
I don't like putting food in the micro
maybe because my microwave is not good enough
but when we put it in the micro, even when we have the lid or not
splash with water or not
I still feel that it's not fresh anymore
But if we warm up the food by pan
the food is so tasty
That's my tip to keep the flavor of food
So now, let's prepare food
Chicken is clean because it was prepared by supermarket
Now, I'll slice it into thick pieces
for grill and stew
I love chicken breast the most
It may be the most lean part of a chicken
so not many people are into it
But for fitness-er, chicken breast is inevitable
because it contains really high amount of protein
and it's not as expensive as beef
This knife is so blunt
Can you see that?
I've been using this knife and chopping-board since my teenage year
so it has the pig-like shape
I wanna invest on a better set of knives
I know that knife and chopping- board made in EU
especially in German
are the best
It's durable from father's generation to children generation
If you have any recommends
comment below this video
Next, I'll marinate fish and all types of meat
with black pepper and salt
and olive oil to have more good fat for meat
Now it's break-time while the food is coated in marinade
This is my new cat: Sun the King
British Shorthair
2 months old
one haft for grill
and the other haft for stew
I'll use Elmich pot I've bought
Accidentally drop it
but luckily it's not broken
Such firm glass!
Put a haft in this pot
Pour water in
I'm using Elmich saucepan to stew chicken, guys
This saucepan has 3-layer bottom so it's really solid
and it can transfer heat quickly and evenly
Really suitable for stewing
The other haft will be drilled at 180 Celsius degree
in 30 minutes
Put many kinds of mushrooms above
There're 2 types of olive oil that I often use
For stir-frying, I'll use Olive Cooking Oil
This is vegetable oil with extra virgin olive oil
it totally has olive oil smell
but it's not the pure one
I gonna use Elmich pan to cook
This is the super pan that I've mentioned many times
Do you remember?
It heats up fast and spread the heat evenly
When stir-frying beef in this pan, beef will not be chewy
Can you hear the sound?
Stir it
Today, I was about to stir-fry beef with celery
but there wasn't celery in supermarket
so I had to buy baby corns and pergularia instead
See. I definitely can stir it with one hand
and don't need to hold the pan
this pan is really solid and heavy
so however I stir, it still stays in a position
Done. We gonna put it in a bowl
Now, it's time to stir-fry the veggies
put olive oil in
pour water
and a little bit seasoning
It's been 7 billion years since the last time I smelled Pergularia
So tasty!
I use the Elmich double induction hob
the best induction hob of my life
It has children safety mode
so it's really safe for those who have kids
Especially, it has excessive heat warning
so it's super super safe
Damn so delicious!
Now, we gonna put the beef in and stir quickly
and take it out
Don't stir-fry for a long time or else the beef 'll be chewy
Right now, chicken is done
Chicken is really tender
however, mushroom is burnt a little
I'll do better the next time
put the mushrooms after a while
I have to fry the fish
Continue using olive oil
Put basa fish in
Actually, I used to hate eating fish
but one day, I found this kind of fish
fillet basa fish at Lotte supermarket
There's no bone
no fishy smell
I wanted to change the taste so I bought it
and yah I fell in love with it until now
The water's boiled in under 1 minute
Cooking with these pots is so fast
I've cracked 6 eggs
mix it with 150gr minced pork
Many people ask me that
is eating lots of eggs harmful to our health?
The answer is no
Science has proven this
no matter how many eggs you eat, it's not bad for your health
Egg is a high-protein food
is really really good for those who often work out
Normally, it takes a long time to cook thick egg like this
but thanks to this pan and induction hob, I feel so secure
I'm sure that it'll taste like heaven
I gonna grill the okra now
Those who don't have an oven can put in straight on the pan
after 15 minutes and it's done
Boil the chayote
After we finish cooking
you just have to put it in the containers
Divide the box into 2 haft
one for protein
and one for fibre
The portion is up to you
Balance the portion in order not to be hungry or too full
Look at this!
This is my achievement after 1h30m
I will eat one box for a meal
I don't use micro wave to heat up the food but I use the pan instead
I'll put food on the pan without oil
put the lid on
and the food'll warm up in about 3 min
Food doesn't lose nutrition as you thought
and it's not rotten because I use high-quality boxes
and my fridge is also a expensive one
so it can preserve food for a long time
I'll prove to you
2-3 days after, I take the boxes out
and my husband think that I've cooked
Besides, if you have enough money,
you should buy Tupperware boxes
as I said in the last video
those boxes are even better than these Japanese ones
you can put fresh or cooked food in
and it'll be preserved in 15-20 days
Food will not lose nutrition or spread smell in the fridge
I think that if you spend on kitchen appliances
you can save the nutrition of food
and assure the quality of meals
So after 1h30m, I finished meal-prep
for the whole week
Next week, I do not have to cook anything
Meal-prep is really suitable for young family
like my family
You should try this
It's very convenient, nutritious and economical
There's a saying that:" Abs is made in the kitchen"
Sorry if my English is not so good
but it means that our abs
It's 100% correct
If you just do crunches, your abs will not be nice
it only builds up muscles
If your belly still has fat
and muscles
it may get thicker and firmer
and it's not getting smaller at all
If you wanna lose waistline, cut fat
to reveal the abs
you must focus on your diet
Somebody may question about my eating portion
and wonder why I eat so much
It's the truth
I've been eating like that for a long time
in about 3-4 years until now
since I gained 8kg from 38 kg to 45kg
then I continue to gain weight to 49 kg
During that time, I get used to this eating portion
and now, although I eat a lot, my body still looks like this
Do you know why?
because each body has different need
I do lots of cardio
and my activate time is very very much
I not only work out in an hour but in 2-3-4 hours
because besides teaching 1-2 classes per day
I do training
I also work out myself
So with that cardio intensity, I will never get fat no matter how much I eat
It's the norm
but you are different
So you need to understand your body
to know how much calorie you need to intake
and don't copy anyone
How do we know our portion?
Just listen to your body
Eat in order not to be hungry or too full
eat 5-6 meals/ day
meals spread through out the day
and have the same amount of calorie
Therefore, you don't need to ask anybody
just listen to your body and you'll know it
Thank you for watching this video
Nutrition is very important
and I believe that
among those in front of the screen
many are still vague about nutrition
especially Eat Clean that I introduce to you
So if you have any questions
comment below
and I will reply you in detail
Don't forget to like and share this video
and also subcribe Hana Giang Anh's Youtube channel
if this's the first time you see me on Youtube
See you later
Bye! ^^
I cooked in the morning and it's noon now
the cooker has been in keep-warm mode in 2 hours
Can you see that?
2h24min
I can not eat these food in a week
just in 3-4 days
Just choose what you want to eat
like in a buffet
This is beef with grilled okra
Put the lid on
This is meow meow's portion
Ta-da
I got my lunch
can you see that?
It only takes 3 min to warm up the food
and 1 minute to present on plates
Such a delicious meal!
Yummy, isn't it?
That's fish
So tasty! Which type of fish is it?
Basa fish
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