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@hangmi90: Chị em xem đây có phải tướng mặt của mình không nhé! #viral #xuhuong #lamdep #hangmi90

HẰNG MÍ 90
HẰNG MÍ 90
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Saturday 30 May 2026 11:10:00 GMT
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quynh_5555
𝚀𝚞𝚢̀𝚗𝚑🫦 :
Giống chị là đc đúng k c
2026-05-30 16:50:43
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mindngoc02
Tiệm vàng Vũ Ngọc Tâm :
❤️❤️❤️
2026-05-30 17:08:59
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3000 Calories Day of Eating + Meal Prep! @NOCCO USA 🧃 Most people think staying lean while building muscle is difficult and expensive… I’m here to tell you it’s easier than you think (as long as you plan ahead!) Here’s a step-by-step meal prep guide to efficiently prepare all four meals for the day. The strategy here is batch cooking, ingredient overlap, and minimal cleanup. This is designed to be done in under 2 hours with optimal flow. Grocery List Adjust quantities based on how many days you’re prepping. Proteins: • Smoked salmon (4 oz per day) • Chicken breast (4 oz per day) • Lean ground beef (9 oz per day) Carbs: • Jasmine rice (4.5 cups cooked = ~1.5 cups uncooked) • Sweet potato (1 large) Fats: • Avocado (1 whole, use ½ across meals) • Walnuts (1.5 oz) • Olive oil Veggies: • Asparagus (~2 cups) • Zucchini (200g) • Cucumber (optional sub for asparagus in dinner) Prep Plan: Step-by-Step Step 1: Cook Rice (Hands-Free) • Add 1.5 cups jasmine rice + 3 cups water to a rice cooker or pot. • Set to cook (~15–20 min). This yields ~4.5 cups cooked rice. While rice cooks, move on. Step 2: Roast Sweet Potatoes & Asparagus • Preheat oven to 400°F (200°C) • Peel and cube sweet potato • Trim and halve asparagus • Spread both on a sheet pan, drizzle with 1 tbsp olive oil, sprinkle salt • Roast for 25–30 min, flipping halfway Step 3: Cook Proteins Chicken (Grilled or Pan-Seared) • Season chicken breast with garlic powder, salt, pepper • Grill or sear in a pan until cooked through (internal temp: 165°F) • Set aside to cool Ground Beef (For Snack & Dinner) • Add 8 oz lean ground beef to the skillet • Cook until browned. Divide into two 4 oz portions. • Optionally season with salt, pepper, paprika or cumin. Step 4: Pan-Fry Zucchini (For Snack) • Slice 200g zucchini • In the same pan (or clean one), lightly sauté zucchini in 1 tsp olive oil until golden (~5–7 min) Step 5: Chop Cold Ingredients • Slice 1 avocado into quarters • Measure out 1.5 oz walnuts • Optional: slice cucumber if using instead of asparagus for dinner Step 6: Assemble Meals Meal 1: Breakfast • 4 oz smoked salmon • ¼ avocado • 2 cups cooked jasmine rice Meal 2: Lunch Bowl • 4 oz grilled chicken breast • 1 large sweet potato (roasted) • 1 cup cooked asparagus (roasted) • ½ cup cooked jasmine rice • Drizzle 1 tbsp olive oil Meal 3: Afternoon Meal (765 Cal) • 4 oz cooked ground beef • 1.5 oz walnuts • 1/2 avocado • 200g pan-fried zucchini • Drizzle 1 tbsp olive oil Meal 4: Dinner • 5oz cooked ground beef • 2 cups cooked jasmine rice • 1 cup steamed asparagus or raw cucumber slices • Drizzle with 1 tsp olive oil Bonus Tips • Double the recipe and prep for 2–3 days in one go. • Store meals in airtight containers in the fridge (3 days max). • Add fresh herbs, lemon juice, or sauces if you want variety.
3000 Calories Day of Eating + Meal Prep! @NOCCO USA 🧃 Most people think staying lean while building muscle is difficult and expensive… I’m here to tell you it’s easier than you think (as long as you plan ahead!) Here’s a step-by-step meal prep guide to efficiently prepare all four meals for the day. The strategy here is batch cooking, ingredient overlap, and minimal cleanup. This is designed to be done in under 2 hours with optimal flow. Grocery List Adjust quantities based on how many days you’re prepping. Proteins: • Smoked salmon (4 oz per day) • Chicken breast (4 oz per day) • Lean ground beef (9 oz per day) Carbs: • Jasmine rice (4.5 cups cooked = ~1.5 cups uncooked) • Sweet potato (1 large) Fats: • Avocado (1 whole, use ½ across meals) • Walnuts (1.5 oz) • Olive oil Veggies: • Asparagus (~2 cups) • Zucchini (200g) • Cucumber (optional sub for asparagus in dinner) Prep Plan: Step-by-Step Step 1: Cook Rice (Hands-Free) • Add 1.5 cups jasmine rice + 3 cups water to a rice cooker or pot. • Set to cook (~15–20 min). This yields ~4.5 cups cooked rice. While rice cooks, move on. Step 2: Roast Sweet Potatoes & Asparagus • Preheat oven to 400°F (200°C) • Peel and cube sweet potato • Trim and halve asparagus • Spread both on a sheet pan, drizzle with 1 tbsp olive oil, sprinkle salt • Roast for 25–30 min, flipping halfway Step 3: Cook Proteins Chicken (Grilled or Pan-Seared) • Season chicken breast with garlic powder, salt, pepper • Grill or sear in a pan until cooked through (internal temp: 165°F) • Set aside to cool Ground Beef (For Snack & Dinner) • Add 8 oz lean ground beef to the skillet • Cook until browned. Divide into two 4 oz portions. • Optionally season with salt, pepper, paprika or cumin. Step 4: Pan-Fry Zucchini (For Snack) • Slice 200g zucchini • In the same pan (or clean one), lightly sauté zucchini in 1 tsp olive oil until golden (~5–7 min) Step 5: Chop Cold Ingredients • Slice 1 avocado into quarters • Measure out 1.5 oz walnuts • Optional: slice cucumber if using instead of asparagus for dinner Step 6: Assemble Meals Meal 1: Breakfast • 4 oz smoked salmon • ¼ avocado • 2 cups cooked jasmine rice Meal 2: Lunch Bowl • 4 oz grilled chicken breast • 1 large sweet potato (roasted) • 1 cup cooked asparagus (roasted) • ½ cup cooked jasmine rice • Drizzle 1 tbsp olive oil Meal 3: Afternoon Meal (765 Cal) • 4 oz cooked ground beef • 1.5 oz walnuts • 1/2 avocado • 200g pan-fried zucchini • Drizzle 1 tbsp olive oil Meal 4: Dinner • 5oz cooked ground beef • 2 cups cooked jasmine rice • 1 cup steamed asparagus or raw cucumber slices • Drizzle with 1 tsp olive oil Bonus Tips • Double the recipe and prep for 2–3 days in one go. • Store meals in airtight containers in the fridge (3 days max). • Add fresh herbs, lemon juice, or sauces if you want variety.
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