Breakfast
Apple Cinnamon Oatmeal Smoothie
Ingredients:
- 4 tablespoons of Rolled oats
- 1 Apple
- 1 Banana
- 1 cup of Nut milk / Water
- 1/2 tsp of Cinnamon powder
Steps
- Place all Rolled oats in Blender
- Place the sliced appled in Blender
- Place peeled whole banana in Blender
- Place 1/2 tsp of Cinnamon Powder In
Blend well, Refrigerate & Serve
Snack 1
Mixed Nuts
- Any mixed nuts in a small bowl
Lunch
Fried Garlic Black Rice
Ingredients:
- 1 Bowl of cooked black fried rice
- Minced garlic
- 3 TBSP sesame oil
- 2 TBSP organic soy sauce
- Freshly Minced spring onions
- Eggs (Optional)
- Shredded ginger (Optional)
Steps
- Heat Pan & pour sesame oil
- Fry mince garlic till golden brown
- Place black rice & fry with garlic
- Insert soy sauce, continue to fry 2-3 minutes
- Serve & top with spring onions
Snack 2
Dragon Fruit
- Any color - 1 serving
Dinner
Creamy Tomato Soup + Sourdough Bread
Ingredients:
- 1.5 Organic Red Onion
- 2 Cloves of Garlic
- 6 Tomatoes
- 1 Small Carrot
- 4 - 5 Fresh Basil Leaves
- 2 Bay Leaves
- 1/2 - 1 Organic Red Chillies
- 200ml Vegetable Stock
- 5-6 Crushed Black Pepper
- 1/2 TBSP of Himalayan Salt
- 3 TBSP Olive Oil
Steps part 1:
- Pour 3 TBSP Olive Oil followed by Red Onions & Garlic and then Saute
- Insert Sliced carrots & Sliced Tomatoes & continute to saute
- Place whole chilli in
- Pour in 200ml vegetable stock
- Stir fry everything till soft. Cover &
Steps part 2
boil for 5 minutes
- Place everything in blender + add Himalayan salt
- Place black pepper, bay leaves & basil leaves in.
- Blend well & then serve.
Supper
Blue berries
- 10 small blueberries
Breakfast
3 Pieces Sourdough Bread with Natural Nut butter
Ingredients:
Sourdough:
Try getting sourdough bread or any kind of gluten free breads.
Find freshly baked sourdough bread here:
www.farmz.com.sg/collections/bakery
Natural Nut butter
Ingredients:
- Baked Almond Nuts 500 grams
- Pinch of Himalayan salt
Steps
- Bake Raw Almond nuts in oven for 30 minutes.
- Place Baked Almond nuts in blender & blend till almost smooth.
- Remove lid of blender and add in Himalayan salt in between & continue blending till smooth.
Snack
Granola
- 1 cup of granola
Lunch
Vegetarian Bibimbap
Bibimbaps is a korean dish and usually served with meat. Instead go for non meatless bibimbap, which has the right amount of nutrients that nourishes the body
Snack
5 Pieces Sourdough Cracker
We always emphasize on eating real food that are gluten free, dairy free & refined sugar free.
Sourdough cracker is a great snack to keep yourself from getting hungry while filling you up.
However you may want to be mindful and not finish the whole pack!
Recommended:
5 pieces of sourdough crackers
Dinner
Quinoa In A Bowl
Ingredients:
- 1/2 cup of Quinoa
- 1/2 cup of Beans
- 1/2 cup of Vegetable Stock / Water
- Lemongrass
- 1/4 Cucumber1 stalk of Lettuce
- 1 TBSP of Pomegranate
- Handful of Cilantro (optional)
- 1/4 cup of Pistachio
- Mandarin Orange (optional)
Steps
- Place quinoa, beans & vegetable stock/water into rice cooker.
- Cook till ready
- Put mixture into food bowl
- Put rest of the ingredients in bowl
- Mix well & Serve
Supper
Kiwi
One whole kiwi
Breakfast
Fruity Oat Breakfast
Ingredients:
- 1/2 cup Rolled oats
- 1/2 cup Berries of your choice
- 1/2 piece Avocado1/8 cup
- Walnuts
- Hot water
Steps
- Pour hot water into rolled oats, Leave for 15 minutes
- Place all other fruits & ingredients in, nicely placed.
Snack
The Green Juice
Ingredients:
- 2 leaves of Kale
- 2 stalks of Celery
- 1 piece of Apple/Pear
- 0.25 cup of Parsley
- 1 piece of Cucumber
Does it taste 'yucky'?
Absolutely not! Stick to the rule of 80% vegetables & 20% fruits!
Recommended to go with Cold press juicer
Lunch
Warm Vegetable Bowl
Ingredients:
- 1/4 Cauliflower
- 2 Tablespoons Olive Oil
- 1/2 teaspoon of Cinnamon Powder
- 1 teaspoon of Cumin seeds
- Masala Chickpeas
- 3 Tablespoons Pomegranate seeds
- 1 cup of Leafy Greens
- ¼ cup of Barley (Optional)
Steps
- Place caulifower in bowl, add Olive oil + cinnamon powder
- Add cumin seeds & mix well
- Pre-heat oven at 200 degrees & bake for 15 minutes.
- Put leafy greens, pomegranate seeds, masala chickpeas & baked cauliflower together
- Mix well & serve
Snack
Guava
1-2 slices of red/white guava
Dinner
Vegetable Whole Meal Wrap
Ensure wrap is whole meal and ingredients are nourishing vegetables.
Supper
Orange
One Orange
Breakfast
Granola
One Cup Granola
Nut Milk
Get any organic Nutmilk ranging from:
- Almond Nut
- Cashew Nut
- Tiger Nut Milk
- Pumpkin Seed Milk
Note: Please be mindful of getting milk. We do not recommend milks with Dairy & highly processed milk..
Please look at the Guide on "Nutritional Label reading below
Snack
Gluten Free Cookies
5 Pieces gluten free cookies
Lunch
Brown Rice Sushi
- 1 Long roll of brown rice sushi
Note: We do not recommend Sushi's with any type of raw meat.
Snack
Herb Baked Sweet Potato
Serving size - 1 small bowl
- 1 medium Carrot
- 1 Sweet Potato
- Olive oil
- Rosemary
- Thyme
- Garlic
- Pink salt
- Cut all ingredients
- Mix well in a bowl
- Spread in baking tray
- Bake & Serve
Dinner
Cauliflower Fried Rice
A tasty "Fried Rice" that doesn't have "Carbs" at all!
Replacement for any type of grains: Cauliflower
Supper
Blue berries
- 10 small blueberries
Breakfast
Overnight Oats w Fruits
Ingredients:
- 4 TBSP of Rolled oats
- 1 Apple
- 1 Banana
- 1 tsp Honey (optional)
- 1 cup of Nut milk / Water
- 1/2 teaspoon of Cinnamon powder
- Any fruits of your choice
Steps
- Pour rolled oats in bowl
- Pour Nutmilk / water in bowl
- Pour in Mashed bananas In Bowl
- Put Honey in (Optional)
- Mix well
- Put in Cacao Powder or Cinnamon Powder
- Add in any fruits of your choice
Snack
Power Energy Balls
Ingredients:
- 1 cup baked Cashew nuts
- 1/4 teaspoon Himalayan salt
- 1 cup Medjool dates (pitted)
- 1/4 cup Rolled oats, for coating (Optional)
Steps
- Add 1 cup Baked Cashew nuts in blender
- Add 1/4 tsp Himalayan salt in blender
- Blend well till ground
- Add 1 cup of Medjool Dates(Seeds removed)
- Continue blending until smooth and sticky
- Roll mixture into Tiny Balls
- (Optional) Coat with Rolled oats
- Refridgerate well & serve
Lunch
Vegetable Whole Meal Wrap
Ensure wrap is whole meal and ingredients are nourishing vegetables.
Snack
Apple Chips
Only take a handful for snack!
Ingredients:
- 2 Delicious apples, cored and thinly sliced
- 1 ½ teaspoons Coconut Palm Sugar
- ½ teaspoon ground cinnamon
Steps
- Preheat oven to 225 degrees F (110 degrees C).
- Arrange apples slices on a metal baking sheet.
- Mix sugar and cinnamon together in a bowl; sprinkle over apple slices.
- Bake in the preheated until apples are dried and edges curl up, 45 minutes to 1 hour. Transfer apple chips, using a metal spatula, to a wire rack until cooled and crispy.
Dinner
Masala Chickpeas
Ingredients:
- 250g Cooked Chickpeas
- 200g Tomato
- 1/2 Red Onion
- 2 cloves of minced Garlic
- 1 TBSP Masala powder
- 2 tablespoons Vegetable powder
- 200ml Water
- 4 pieces Curry leaves
Steps part 1
- Soak chickpeas for 8 hours followed by steaming it for 30 minutes
- Pour Olive oil into cooking pan + add in shreded onions, diced tomatoes & Garlic cloves in.
- Saute everything in pan till brown
- Pour in 200 ml water & stir it for a while till dry.
Steps part 2
- Pour everything from cooking pan into a blender & blend till smooth
- Pour the blended Tomato Puree back into cooking pan
- Put in Steamed/cooked Chick peas in cooking pan
- Put in 1 TBSP of Masala Powder & Mix well
- Serve
Supper
Kiwi
One whole kiwi
Breakfast
Paradise Bowl
Ingredients:
- 200ml Tiger Nut milk
- 3/4 cup of Blueberries
- 1/4 cup of Rasberries
- 1/4 cup of Acai berry
- 1/4 cup of Kiwi
- 1/4 cup of banana(add more if you like)
Snack
5 Pieces Sourdough Cracker
We always emphasize on eating real food that are gluten free, dairy free & refined sugar free.
Sourdough cracker is a great snack to keep yourself from getting hungry while filling you up.
However you may want to be mindful and not finish the whole pack!
Recommended
5 pieces of sourdough crackers
Lunch
Buck wheat Pasta
Emphasize:
Pasta that is made using Buck wheat that is gluten free.
Add your own sauce of choice.
Snack
Cherry Tomatoes
- A handful of cherry tomatoes
Dinner
Vegetable Soup
Vegetable soup of your choice
Baked Sweet Potato
Bake a sweet potato and enjoy!
Supper
Organic Green Apple
One Organic Green Apple
Breakfast
Nut Milk Berry Smoothie
Ingredients
- 200ml Almond milk
- 1 Banana
- 3/4 cup of Blueberries
- 1/4 cup of Strawberries
- 1/4 cup of Acai berry
- Handful of lettuce
Steps
- Pour in almond milk
- Add banana in
- Add strawberries in
- Add Acai Berry in
- Blend till smooth
- Add Blueberries in
- Best served chilled
Snack
Mixed Seeds & Nuts
Serving: One handful
Lunch
Fried Garlic Black Rice
Ingredients
- 1 Bowl of cooked black fried rice
- Minced garlic
- 3 TBSP sesame oil
- 2 TBSP organic soy sauce
- Freshly Minced spring onions
- Eggs (Optional)
- Shredded ginger (Optional)
Steps
- Heat Pan & pour sesame oil
- Fry mince garlic till golden brown
- Place black rice & fry with garlic
- Insert soy sauce, continue to fry 2-3 minutes
- Serve & top with spring onions
Snack
Almond Nuts
One handful Almonds nuts
Dinner
Oatmeal Congee
Ingredients
- 500ml of Water
- 2 TBSP of Vegetable powder / stock
- 1/4 cup of Rolled Oats
- 1/4 cup of Corn
- A pinch of Himalayan Salt
- 1 tablespoon Sesame oil
- 1 teaspoon of Soy Sauce (optional)
- Spring onion (optional)
Steps
- Boil water in cooking pan
- Put rolled oats in boiled water & boil
- Put corn & vegetable powder in.
- Stir and mix well
- Continue boiling for 5 minutes
- Add soy sauce & salt in and stir
- Boil until it becomes thick
- Serve in a bowl
- Add sesame oil & chopped spring onion
- Serve
Supper
Strawberries
5 Strawberries
The Top 4 Reasons Why You Are Not Losing Weight:
1. Not Drinking Enough Water: (Mark's water video & explanation)
2. Your Internal systems are not cleared: (Fishbowl analogy)
3. The Kinds Of Food You Eat & Why It's Not Your Fault:
4. "Healthy Food" Can Be Highly Processed.
With the evolution of food, more foods are pre-packed and sold at the cost of convenience, people are spoiled with lots of choices of highly processed foods like hamburgers, canned foods, highly processed sugary bottled drinks,Packet food & ‘Healthy’ drinks are not that healthy anymore with highly processed chemical introduced in it.Green vegetables are sprayed with chemicals to withstand the long transport time when being shipped to us and being consumed by people like me and you with no knowledge of it at all. Having said all that, this ultimately might lead to the many common health-related diseases.
The Top 7 Things Alternatives To See Results:
1. Mark's Plate:
Lazy to keep track of what you are eating? Follow this easy guide by Mark:
2. Love Coffee? Here's An Alternative!
We’ve heard a lot about the beneficial effects of caffeine on our overall health, especially with regards to weight loss and many sources are saying that drinking 3-4 cups of coffee - without caffeinated or decaffeinated, devoid of sugar and cream can aid in weight loss & beneficial however as all things that's too good to be true, it is too good to be true.
Here are the CONS of coffee:
- High In Acidity
- Like a 'Drug' (making you addicted to the effects)
So if coffee good or bad? Find out about it more in our upcoming 'Truths & Myths' On coffee or visit here, which is a in-dept write up on wikipedia.However here's an alternative you can immediately do to slowly cut your coffee intake:
- Take non caffeinated hot beverages like Tea.
3. Eat Healthy Fats:
Here's a list of Natural food you can eat to gain those healthy fats!
- Avocados
- Dark Chocolate (refer to label reading guide to avoid buying the "wrong" kind)
- Whole Egg
- Wild Salmon
- All kinds of Organic Nuts
- Chia Seeds
- Organic Extra Virgin Olive Oil
- Coconut Oil
- Greek Yogurt
4. A good healthy alternative to "Alcohol"?
- Kombucha is a good source of probiotics which improve your gut health and regulate your digestive system
- It is quite rich in polyphenols, antioxidants and anti-inflammatory properties.
- Possessing strong antibacterial properties, Kombucha works mainly against infection-causing bacteria and yeast.
- It also works in preventing growth and spread of cancerous cells. Read this article here to understand whether Kombucha is suitable for you.
5. Drink '80/20' Nourishing Juices
Many people in the 1st world countries are UNDERNOURISHED. You must be thinking, oh, we eat well, we have food unlike the 3rd world countries, however let me ask you a question. How much Vegetables do you take in a year? A month? A Day?If your answers is, "Not so much".Well, you are NOT alone. Majority of us dislike the taste of vegetables, we can't ignore the fact that in order to sustain a healthy and nourishing body, we NEED at least 5kg of them daily. We are NOT COWs or GOATs and the best alternative? You drink it! Want to know how to make healthy vegetable juices that taste amazing?
6. Get Your Protein In Without Consuming Meat:
- Soybeans such as: Tofu, Tempeh, Edamame
- Lentil
- Chickpeas & most variety of beans
- Nutritional Yeast
- Ancient grains: Spelt & Teff
- Hempseed
- Green Peas
- Quinoa
7. Sleeping Early & It's Hidden Benefits
- Sleeping early is important whether you are a fully grown person or a teenager. The benefits of it are beyond imagination & here's the list!
- Protect the heart.
- Reduce the risk of cancer.
- Energy boost.
- Improve the immune system.
- Improvement in skin conditions.
- Control body weight.
- Confidence.Not sleeping well? Follow this guide here on the Top 5 ways to get deep sleep
Other ways in Boosting your weight loss results EVEN faster:
- Exercise routine: Congratulations, if you are already an exercise junkie because picking any of the above Top tips while pairing it with exercise, your results will go tremendously FAST!
- Start a juice cleanse: If you have heard that JUICING has TOO much sugar, chances are, you are doing it INCORRECTLY and that you should follow the 80/20 rule.
Find out how to do a correct juice cleanse here.
We don’t believe in fad/yoyo “diets” but instead believe that we should instead, EAT to become a better version of you, because “Food is Thy Medicine” Not the other way around where “Medicine is Food”
We trust this page serves as a Holy Grail in your body transformation journey. Pin this page! Save it down and this will definitely serve you well.
MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Asia’s Juice Guru nor the publisher of this content takes responsibility for possible health consequences of any person or person reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
