SIMPLE & DELICIOUS

HEALTHY MEAL

GUIDE BOOK 1.0

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BY JOURNEY TO BE A FIT MOM

 FOR SOUP MEAL

Tomato Veggie soup

Ingredients:
Tomato (cooked as soup base first)
Carrot
Corn
Celery
Long bean
Chicken Breast (optional)
Chopped all the ingredients into small pieces and cook.

Seasoning:
White & Black Pepper, pinch of seasalt, Garlic or garlic powder.

BY JOURNEY TO BE A FIT MOM

 FOR SNACK / DRESSING

Greek Yogurt
Tuna salad

Ingredients:
Canned Tuna
Greek Yogurt
Parsley (optional)
Carrot ( optional as your bite)
Mix all the ingredients then can eat.

Seasoning:
Black Pepper, pinch of seasalt, garlic powder.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Broccoli &
Bok Choy Soba

Ingredients:
Broccoli
Bok Choy
Soba
Chicken Breast (optional)
Boil all the ingredients and mix the seasoning then can be serve.

Seasoning:
Black sesame, pinch of salt, garlic powder, light soy sauce.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Soba vegan

Ingredients:
Mushroom
Bok Choy
Soba
Tomato
Edamame
Boil all the ingredients and mix with the seasoning then can be serve.

Seasoning:
Black sesame, pinch of salt, garlic powder, light soy sauce.

BY JOURNEY TO BE A FIT MOM

 FOR LUNCH MEAL

Bok Choy Chicken

Ingredients:
Garlic
Bok Choy
Chicken Breast Slices
Leek (optional)
Stir fry the garlic or leek, then chicken breast, then Bok Choy until well
cooked can be serve.

Seasoning:
Black Pepper, pinch of salt, garlic powder, Fresh Leek on top.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Chicken Salad Bowl

Ingredients:
Grilled Chicken Breast
Cucumber (chopped small)
Halloumi (pieces)
Pomegranate
Quinoa / Brown rice (optional)

Chicken Breast's Seasoning:

Black Pepper, pinch of salt, garlic powder or spiced.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Mixed Vege
Chicken Stir-Fry

Ingredients:
Broccoli
Carrot
Edamame
Bell pepper (Green, Red, Yellow)
Chicken Breast
Chopped all the ingredients into small pieces and stir fry until well
cooked.

Seasoning:
White & Black Pepper, pinch of salt, garlic powder, light soy sauce.

BY JOURNEY TO BE A FIT MOM

 FOR SNACK / DRESSING

Avocado Dressing

Ingredients:
2 Ripe Avocado
1/8 Shallots
1 clove garlic
1/2 Lemon Juice
Mash the Avocado,add all the ingredients and Seasoning, Mix well.

Seasoning:
Black Pepper, pinch of sea salt.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Mixed Vege
Chicken Rice

Ingredients:
Broccoli
Carrot
Red Bell pepper or Chilli pepper
Chicken Breast
Brown Rice or Wild Rice
Chopped all the ingredients into slices and stir fry until well cooked.

Seasoning:
White & Black Pepper, pinch of salt, garlic powder, light soy sauce.

BY JOURNEY TO BE A FIT MOM

 FOR SNACK / DRESSING

Salmon Long Bean

Ingredients:
Salmon chopped
Long Bean
Garlic
Stir fry the garlic, then long bean, then salmon until well cooked
can be serve.

Seasoning:
White & Black sesame on top, pinch of salt or garlic powder.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Salmon Salad

Ingredients:
Grilled Salmon & Salad (Mesclun mix or Spinach)

Salad's Dressing :
a bit Lemon juice + honey + olive oil

Salmon's Seasoning:
White & Black Pepper, pinch of salt, garlic powder or honey.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Glass Noodles
Mixed Veggie Soup

Ingredients:
Glass noodles
Black fungus
Celery (optional)
Red Onion
Chicken Breast or Prawn
Stir fry the red onion & chicken with sesame oil, then add 1 cup of
water, put all the rest ingredients until well cooked then can serve.

Seasoning:
black pepper, pinch of sea salt, light soy sauce, Black Vinegar.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Stir fry Glass

Noodles mixed veggie

Ingredients:
Glass noodles
Carrot & Cabbage
Red Onion & Mushroom
Chicken Breast
Stir fry Red onion, then chicken breast, then carrot & cabbages &
Mushroom, put the glass noddles (soaked water), put seasoning, fry it
until cooked.

Seasoning:
black pepper, pinch of sea salt, light soy sauce, oyster sauce.
Topping with black or white sesame seeds.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Grilled Fish Salad

Ingredients:
Grilled Fish Slice
Spinach/ any veggie you like to be salad
Orange
Few nuts
Cooked Quinoa (optional)

Fish's Seasoning:
Black Pepper, pinch of sea salt, garlic powder, light soy sauce.

BY JOURNEY TO BE A FIT MOM

 FOR SNACK / DRESSING

Fruits Salad I

Ingredients:
Spinach or Butterhead as your Salad Base
Peach or Mango
Pomegranate
Cooked Chicken / Fish (optional)
Chopped all the ingredients into the bowl, mix well with the Dressing.

Dressing:
Lemon Juice, Honey, pinch of sea salt, Olive Oil, few Parsley on top.

BY JOURNEY TO BE A FIT MOM

 FOR SNACK / DRESSING

Fruits Salad II

Ingredients:
Orange
Kiwi
Green Apple or Red Apple
Pomegranate
Chopped all the ingredients into the bowl mix well with the Dressing.

Dressing:
(Aloe mango/mandarin or Apple cider or Vinegar) + Honey + Olive Oil.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Steam Chicken
Pickle Veggie

Ingredients:
Steam Chicken Breast cubes
seasoning with Black Pepper, pinch of salt, garlic powder.

Pickle Veggie:
Slices all the Cucumber, Carrot, Cabbage, mix with apple cider vinegar,
a pinch of sea salt, then can be serve.

BY JOURNEY TO BE A FIT MOM

 FOR MEAL

Healthy Wrap
on the GO

Wrap's Ingredients:
Whole wheat wrap
Tomatoes
Kale or Leaves Lettuce
Steam/ Grilled chicken breast slices or Tuna
(Salad: Spinach,Cherry Tomatoes, Corn)

Dressing Choice's:
Greek Yogurt or Greek Yogurt+Avocado or any low calories dressing.

BY JOURNEY TO BE A FIT MOM