Pam's She-Shed

Happy to find that Taiwan style protein shake and they develop a lot of taste based on their food culture such as bubble tea, oolong milk tea and so on.
If anyone interested that, you can check with following websites. https://www.hercules.tw
#低醣飲食 #低碳飲食

Teriyaki chicken 🍗 with high protein pancake 🥞
How do you make me full of my energy? I woke up early, at 5 a.m. and finished early swim at 6:30 a.m. Had a breakfast at 8:30 a.m.

Total net carbs: 3 g
Protein: 53 g
Fat: 20 g
Cals: 424
🔥Ingredients 🔥
Protein pancake
30 g Hamp protein powder
2 small egg
30g soy milk

#低醣飲食 #低碳飲食

That’s one of my favourite foods - homemade Egg with English muffins.
Sometimes, I will have this type of egg muffin before gym that provides a fuel to support my workout.

Total net carbs: 24g
Protein: 15g
Fat: 17g
Cals: 330
🔥Ingredients 🔥
1 English Muffins
1 small egg (size:6)
10g mayonnaise
20g Mozzarella

💪

Low carbs light meal 🥘
I only have a small proportion meal if I have protein shake after workout.

Total net carbs: 1 g
Protein: 23 g
Fat: 4 g
Cals: 131
🔥Ingredients 🔥
50g Cauliflower (baked)
75g Steak sirloin (pan fried)
#低醣飲食 #低碳飲食

Low-carb High protein low calories lunch box (only this real food a day)
Creativity is the most important in life; it provides a lot of fun.

Total net carbs: 7 g
Protein: 49 g
Fat: 8 g
Cals: 291
🔥Ingredients 🔥
150 g Baken cauliflower
50 g Frozen green bean
150 g Baken chicken
100 ml egg white
- Pour cooked or frozen vegetables into the bottom of the lunch box
- Pour 100 ml egg white liquid
- Add the chicken on top
- Use microwave heat for 1.5 min twice time (or until there is no liquid)
That is good for increasing your protein

#低醣飲食 #低碳飲食

Low carbs / Keto / high protein meal.

Total net carbs: 6 g
Protein: 28g
Fat: 6 g
Cals: 185 cal
🔥Ingredients 🔥
150 g Cauliflower (pre-made)
50 g Green beads (Frozen)
87 g baked chicken thigh with any powder
🧂seasoning for 700g chicken 🧂
Onion powder
Smoked paprika
Chilli powder
Any fired herbal
Black pepper
Salt
1 Tp honey
2 Tbsp yoghurt
Bake for 15 - 20 min in 195c

#低醣飲食 #低碳飲食

high protein low carbs light dinner
After workout almost 9 p.m. (my fast starts at 8 p.m.) I chose the easy-digest food of egg white with cauliflower for my later dinner.

Total net carbs: 3g
Protein: 28g
Fat: 1 g
Cals: 143
120 g Baked cauliflower
250 Mel eggs white
Tips: use a non-stick pan that can avoid adding oil to cooking

#低醣飲食 #低碳飲食

5g carbs only High protein meals that are suitable for Keto
Intake of 150g protein (build muscle) daily, which is not easy for me. Whereas, I will try to create a lunch box with high protein. Hopefully, I can lose 3-5kgs before the end of Nov.
Total net carbs: 5g
Protein: 54g
Fat: 17g
Cals: 403
🔥Ingredients 🔥
137g Pan fried salmon🐟
53g capsicum 🫑
96g Courgette 🫛
200ml egg white

Salmon teriyaki sauce
Say sauce
Sweetener
Wine /Sake

#低醣飲食 #低碳飲食

Low carbs (high / Keto) breakfast
After roller wheel exercise, that low carbs breakfast boost my metabolism.
Total net carbs: 5g
Protein: 25g
Fat: 31g
#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Low carbs / Keto lunch box
How crazy I am 😜🤣yes, I made a steak salad for my lunch.
Ingredients:
60g Spinach 🥬
30g lettuce 🥬
113g Avocado 🥑
50g Cherry tomatoes 🍅
30g brown mushrooms 🍄
172g Steak 🥩
Seasoning 🧂
Sesame Oil
Lemon juice 🍋
Salt and black pepper
Use baking paper to warped the steak separately .
Reheat the steak by microwave in 45 sec to make the fat a bit of melting.
Mix with salad then you can get warm beef salad for your lunch.
Because my work out all the time finished after 8pm that’s why I prefer have a big lunch. That will not distract my fasting (fasting period: 20:00 - 10:00)

#低醣飲食 #低碳飲食

Homemade Korean BBQ is a best low carb and keto meal in the world. Low sodium, high protein🍖 and unlimited lettuce 🥬

#低醣飲食 #低碳飲食

Low carbs meal -Teriyaki salmon 🍣
Easy normal version Teriyaki sauce includes water, Soy sauce, cooking sake, Mirin, brown sugar, ginger and garlic.
My version: Soy sauce, white wine or Sake , brown and white sweetener, ginger and garlic, salt .
I take out Mirin because it has similar content with sake but Mirin with higher sugar content. So we just need to used sake and sweetener to replace Mirin.
how to make a sauce sticky with cornstarch? Just be patient and wait the water evaporates.
Try a healthy teriyaki at home😋

#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Simple is beautiful…..
My favourable avocado 🥑 toast (homemade low carb bread) with Sunnyside and upside-down eggs.
Even though you lose weight or muscle having enough protein is extremely important 💪🏻
Keep moving and eating
#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Quick and simple low carbs meal
Vegetable and protein for lunch
Chocolate protein shake for dinner
#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Low carbs meal - what are my energy came from? Yes, that is my energy.
Today my energy includes bacon 🥓 burger, boiled eggs 🥚 Korean kimchi, cucumber 🥒 avocado 🥑 chocolate protein powder with fibre powder (meal replacement).
Just look at it already make me cheerful and full of energy 🤣

#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Low carbs meal - stir fry cauliflower rice with pork.

#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Low carbs /Keto breakfast
- 1 small avocado
- 2 size 6 of scramble eggs
- homemade low carbs with 1 Tbs peanut butter
- a pack of seaweed
- lettuce
I love to use seaweed to wrap egg, lettuce and avocado that makes you a full mouth of complex favour. Let’s try it! 🤤

#低醣飲食 #低碳飲食

Low carbs fusion dinner
- 200 g base fillets with herbs/ onion/garlic/smoked paprika powder/ black pepper and salt. Baked 25 mins with 190c
- Korean spring onion pancake
4 eggs/ salt/ black pepper. Mix all well and pan fry.
- Homemade Korean kimchi

#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Recently I am trying to gain muscle and lose weight (5kgs) so I changed my meals plan again. Hence, I will not stick with KETO at this moment during my health issues. (Keto just not suitable for me but I still control intakes carbs).
That is my exercise meals for all day
Morning ☕️
- Mocha with almond and triple shots or American
- Banana (middle ripe)

Lunch 🥗
- curry with veggies
- Two boiled eggs (soy sauce)

Snack: 🍫
- Protein seeds bar

Protein shakes (ready to drink) after exercise. That is my last meal around 8 pm.

💪

No plain no gain
In 3 weeks only my glute 🍑shape was changed, which means time to go to the next stage 💪🏼💪🏼
Weekly goal:
1. Glute bridge with band - The weight is from 55kgs to 60kgs.
2. Barbell squat - From 30kgs 6 rep x 2 sets to 8 rep x 2 sets
#

Carbs make me feel sleepy so I must avoid them in my 1st meal.
< High-fat l| ow carbs | Vegas meal>
Total Net carbs: 8 kg
Protein: 24 kg
Fat: 27 g
Cal: 392
I love to make sunny eggs instead of use an additional source such as mayonnaise or peanut butter.
2 Sunny egg (size 6)
70 g Avacado
60 g cabbage
50g frozen Soybeans (Brand: Mama Sam)
1 tsp of black pepper
That is so yummy 😋

#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Low carbs Teriyaki salmon 🐟
Ingredients:
Salmon steak 200 g
Teriyaki sauce:
1/2 cup of water (based on the taste to increase)
3 Tbsp soy sauce
4 Tbsp brown sweetener
1.5 Tbsp White wine/rice wine
1 tsp mashed garlic
1. Put the baking paper in the pan. Add 1 tsp oil (use the parking paper that helps to flip a salmon easily )
2. Pan-fried salmon for 3 min on each side, then put aside.
3. Put the fish oil back into the pan and add the Teriyaki sauce cook until it is sticky.
4. Put back the salmon in the sauce, then cook for 1 min each side. Done.
The leftover sauce can keep in the fridge for making fried rice, salad sauce and so on.

#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

2mins Low carbs/ high protein meals🥘 Egg roll 🍙with Edamame soybeans.
2 eggs 🥚
150g soybeans
1. Mix eggs well
2 use a nonstick pan to pan-fried, roll it up when almost done. Then add an egg and repeats again.
3. Use microwave to heat the soybeans in 2 mins.
That is salted soybeans so I recommend only add the black pepper to egg. 😁Enjoy😋

devilkitchens #低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

No pain no gain 🏋🏼🏋🏼
Done crazy exercise after holidays

#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

Typically, I schedule my 1st meal around noon, so I love to eat pan-fried eggs 🍳 to start my day especially on the holidays. It is a simple and high-protein meal😍
I also loved adding chill flakes to my every meal😋
#低醣飲食 #生酮飲食 #生酮料理 #低碳飲食

On Holiday morning makes a cheat meal for rewarding myself.
Wheat Sourdough with avocado scrambled eggs and homegrown sweet potato leave.
A slice of wheat sourdough with around 16-18g carbs means it still is low in carbs meal😅

#低醣飲食 #低碳飲食