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Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvvideo for thecompleteguide.)5) 1 tbsp. Green Onions, roughly chopped –2Cals, 0.1g Sugar6) ½ tsp. Cumin – 4Cals7) 2 tbsps. Olive Oil – 138Cals8) Salt and pepper, to taste9) English Muffins or Mini Burger Buns –110Cals, 1.4g SugarORTOFU CHIA BURGERIngredients (4 Patties)1) 1 block (250g) Extra Firm Tofu – 220Cals2) ½ cup Onion, diced – 32Cals, 3g Sugar3) 1 tbsp. Green Onions, roughly chopped –2Cals, 0.1g Sugar4) 1 part Chia Mixture (1 tbsp. Chia Seeds 3tbsps. Water) – 69Cals5) 1 Garlic Cloves, minced – 4Cals6) 2 tbsps. Soy Sauce – 18Cals7) Salt and pepper to taste8) 1 tbsp. Oil for frying - 138Cals9) English Muffins or Mini Burger Buns –110Cals, 1.4g Sugar3) In a bowl, roughly mash the black beans. I like to keepit chunky.4) Then combine the mashed beans with the onion andmushroom mixture and flavor it with salt and pepper.Mix until all ingredients are well combined.5) Using your hands, shape the mixture into 4 equalpatties, about ¾ to one inch thick.6) On a non-stick pan, heat 1 tbsp. oil under mediumhigh heat. Cook the patties on both sides until they areslightly brown and crunchy, for about 5 minutes.7) Remove from heat and set aside.1) Blend the tofu along with all the rest of theingredients; onions, green onions, garlic, salt andpepper, chia mixture and soy sauce. Blend until youform a tofu paste. The chia mixture binds the tofumixture together.2) Next, gently form the tofu mixture into patties,pressing everything together to form round pattiesabout ¾ to 1-inch thick. This will make you about 4patties.3) Lightly pan-fry the patties until lightly golden brownand crisp for about 5 to 6 minutes on each side.4) Remove from heat and set aside.Video Link: https://youtu.be/aUM-qnzOAJ4 JoannaSohOfficial 2018231Cals/burger2.18g of totalsugar perserving (1.4gof addedsugar)

Website: JoannaSohOfficialInstagram & Facebook: hProteinVEGAN MealPrep” videofor thecompleteguide.)TEMPEH CHILLI CON CARNEIngredients (serves 4)1) 2 tbsp. Olive oil, divided - 119Cals2) 1 cup Tempeh, cut in cubes – 320Cals3) 2 tsp. Soy Sauce – 6Cals4) 1 Red Bell Pepper, diced – 37Cals, 2g Sugar5) 1 cup Zucchini, cut into cubes – 19Cals, 2.8gSugar6) 1 Carrot, diced – 25Cals, 2.9g, Sugar7) 2 Garlic Cloves, minced - 8Cals8) 1 medium Onion, diced – 46Cals, 4.7g Sugar9) 1 can Black Beans – 378Cals, 2g Sugar10) 1 can Diced Tomatoes – 32Cals, 11g Sugar11) 1 tbsp. Smoked Paprika – 20Cals12) ½ tsp. Cumin Powder – 8Cals13) ¼ tsp. Cayenne Pepper – 1Cal14) 2 sprigs Coriander, roughly chopped – 1Cal15) 1 cup Cooked Wild Rice – 166Cals, 1.2gSugar1) Using one tablespoon of olive oil, saute the tempehuntil it is lightly golden brown, about 3-5 minutes.2) Then add in the soy sauce, and saute for anotherminute, until the soy sauce is sticky and dissolved. Setaside.3) With the remaining 1 tbsp. of olive oil, saute all thevegetables – garlic, onion, zucchini, carrot and bellpepper.4) Add the seasonings - smoked paprika, cumin powderand cayenne pepper.5) Then add in the black beans, chopped tomatoes andtempeh.6) Allow all the ingredients to simmer for 20 – 30minutes until the sauce thickens. Don’t forget to stiroccasionally and if necessary, add some water.7) Garnish with coriander and serve with rice.421Cals7.55g of totalsugar perserving1) Marinate chicken with 1 egg white and about 1 tsp. oflight soy sauce in a bowl. Let it sit for about 15 minutes.2) Prepare and mix the sweet and sour sauce in aseparate bowl. Set aside.3) In a large pan, heat oil over medium-high heat. Stir inthe marinated chicken and sauté for about 5 minutes,until chicken is almost cooked through.4) Then stir in the garlic, onion, bell peppers and chilliflakes.398Cals14.1g of totalsugar perserving (9.3gof addedsugar)Video Link: eseTakeaway”for thecompleteguide.)SWEET & SOUR CHICKEN WITH RICEIngredients (serves 4)1) 12oz (340g) Chicken Breast Fillets, sliced incubes - 374cals2) 1 medium Red Bell Pepper, cut into chunks 37cals, 2g Sugar3) 1 medium Green Bell Pepper, cut into chunks 37cals, 2g Sugar4) ½ Red Onion, roughly chopped - 23cals, 0.75gSugar JoannaSohOfficial 2018

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv5) ½ cup Pineapple, cut into chunks - 41cals, 7gSugar6) 2 Garlic Cloves, minced - 9cals7) 1.5 tbsps. Sesame Oil - 180cals8) A handful of Fresh Cilantro, roughly chopped 6cals9) ¼ tsp. Red Chilli Flakes - 2cals10) 1 cup Cooked Wild Rice – 166Cals, 1.2gSugar5) Continue to sauté and cover for 3 to 4 minutes oruntil vegetables are slightly tender. We want to keepthem crunchy, so don’t overcook them!6) Mix in the pineapple and sweet and sour saucemixture. Continue to cook very quickly for another 2 to3 minutes until all ingredients are evenly coated andremove from heat.7) Sprinkle with a little bit of cilantro and serve.Sweet & Sour Sauce (serves 4)1) ¼ cup Ketchup - 68cals, 14g Sugar (11.2gadded sugar) *choose the low sodium option2) ¼ cup Rice Vinegar - 8cals3) 1.5 tbsps. Raw Honey - 96cals, 26g Sugar4) ¼ cup water5) 1 tbsp. Cornstarch mixed with 2 tbsps. ColdWater - 30calsMarinade1) 1 tsp. Light Soy Sauce - 3Cals2) 1 Egg White, lightly beaten - 17calsVideo Link: https://youtu.be/hDHH8uh Y-c JoannaSohOfficial 2018

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvSnack(Watch “4MatchaGreen TeaBreakfastRecipes “video forcompleteguide)NO-BAKE MATCHA MACAROONSIngredients (makes 12 balls)1) ½ cup Desiccated Coconut – 392Cals, 2.5gSugar2) 1 tbsp. Matcha Powder – 18Cals3) 3 tbsps. Sesame Seeds – 156Cals4) 2 tbsps. Coconut Oil – 234Cals5) 2 tbsps. Peanut Butter – 188Cals, 3g Sugar6) ¼ cup Maple Syrup – 210Cals, 56g Sugar7) 1 tsp. Vanilla Extract – 12Cals8) Pinch of Salt to TasteVideo Link: https://youtu.be/lqDvyiA64To1) Mix together all the dry ingredients - desiccated101Cals/ballcoconut, sesame seeds, matcha and a pinch of salt.Combine well.(Consume 1 – 22) The stir in the wet ingredients - coconut oil, mapleballs)syrup, peanut butter and vanilla extract. Combine until itforms a consistent paste.3) Take about 1 tbsp. of the mixture and roll into a ball.Don’t worry if they don’t look perfect. This will makeabout 9 – 12 balls.4) Allow the macaroons to set in the fridge for about anhour until solid.5) I’ve dusted mine with more desiccated coconut.5.1g of totalsugar per ball(4.5g of addedsugar)1) Melt the maple syrup and peanut butter in a panunder low heat until smooth. Don’t let it overheat!2) Turn off the heat. Add in the oats. You can also addother ingredients such as sunflower seeds and gojiberries. Mix them well.3) Then simple shape them into bite size balls.4) Chill in the refrigerator for about one hour until firm.2.9g of totalsugar per ball(2.3g of addedsugar)OR(Watch “10HealthyDesk Snacks”video for thecompleteguide.)3-INGREDIENT OAT BITEIngredients (makes 24 oat bites)1) 1 cup (90g) Rolled Oats, dry & uncooked –340Cals, 2g Sugar2) ½ cup (125g) Peanut Butter – 778Cals, 12gSugar3) ¼ cup (82g) Maple Syrup / Honey – 270Cals,56g Sugar**Optional add-ons4) 1 tbsp. unsweetened Cocoa Powder – 12Cals5) 1 tbsp. Sunflower Seeds – 47Cals, 0.2g SugarVideo Link: https://youtu.be/dBypQfOhOSQTotal Calories: 1409Cals (including 2 snacks)Total Sugar: 43.3g of Total Sugar (21.7g of Added Sugar) JoannaSohOfficial 201860Cals(Consume 2 – 3servings)

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvWeek 3 & 4 (MONDAY, WEDNESDAY & ”video for thecompleteguide.)MEALS & INGREDIENTSSTEPSEGG MUFFINSIngredients (6 muffins)1) 6 Whole Eggs – 468Cals2) 2 slices Cooked Chicken Breast, finely sliced –160Cals**Option: any other protein – prawn, fish etc3) 1 cup Kales / any green leafy vegetables –17Cals4) ¼ cup Grated Cheese – 91Cals5) 1 mediun Carrots, finely sliced -25Cals, 2.9gSugar6) 1 tsp. Olive Oil – 40Cals1) Coat a pan with olive oil over medium-high heat.2) Add carrots & Kale. Cook for 5-10 minutes until thevegetables are tender.3) Then add in sliced chicken roll, mix it up for 2minutes and remove the pan from heat.4) Whisk 6 eggs, add salt and pepper to taste.5) In the meantime, pre-heat the oven to 180 celcius /350 fahrenheit.6) Coat a small muffin tray with some cooking spray.7) Divide the cooked vegetables evenly into the muffintray.8) Cover the vegetables with the egg mixture evenly.9) Top it up with grated cheese.10) Bake the egg muffin in the oven for 15 minutesuntil the egg is firmed.Video Link: https://youtu.be/WC3k-aUgOhYCALORIES PERSERVING133Cals/muffins(consume 2muffins)SUGARCONTENT0.48g of totalsugar perservingOR(Watch “3Fun EGGBreakfast/LunchRecipes”video for thecompleteguide.)EGG IN A BASKETIngredients1) 2 thick slices Whole-Grain Bread – 220Cals,3.2g Sugar2) 2 Eggs – 156Cals3) 1 tsp. Olive Oil – 40Cals4) a pinch of Salt & Pepper5) A large Cookies CutterVideo Link: https://youtu.be/mp2my1GfuWc1) Break each egg into a small bowl. Set aside. Use the416Calscookie cutter, cut out the center of each bread slice.2) In a non-stick pan, heat olive oil over medium-lowheat. Toast the bread slices until golden brown.3) Turn the bread pieces over and gently pour each egginto the centre of each bread slice.4) Cover the pan and cook slowly for about 4 – 5minutes, until the egg whites are completely set andthe yolks begin to thicken but aren’t hard.5) Season with salt & pepper and serve. JoannaSohOfficial 20183.2g of totalsugar perserving

Website: JoannaSohOfficialInstagram & Facebook: thyChineseTakeaway”for thecompleteguide.)GARLIC FRIED RICEIngredients (serves 4)1) 2 cup Cooked Wild Rice – 432Cals, 2.4g Sugar2) 4 Garlic Cloves, minced - 18cals3) 4 Green Onions, roughly chopped - 10cals,0.1g Sugar5) 1.5 tbsps. Sesame Oil - 180cals6) A pinch of Salt1) In a pan, heat oil over medium high heat, add garlicand sauté garlic until lightly browned.2) Then quickly add in the cooked rice and greenonions.3) Keep mixing until all the ingredients are wellblended.4) Serve hot.160Cals0.6g of totalsugar perserving1) In a bowl, add the cucumber and sprinkle it with thesalt. Set aside for five minutes.2) Rinse off the salt and drain the cucumbers.3) Combine all ingredients in a bowl: rice vinegar,brown sugar, sesame seeds. Mix well.4) Transfer into a jar and let it sit in the fridge for atleast 24 hours.42Cals4.8g of totalsugar perserving1) In a small bowl, combine lime juice, olive oil, cuminand smoked paprika. Set aside.2) In a large bowl, add black beans, sweet potatoes, redonion and coriander. Combine well.3) Toss in the dressing and season with salt andpepper. Mix until evenly coated.110cals1.65g of totalsugar perservingVideo Link: https://youtu.be/hDHH8uh Y-cAND(Watch“Why I EatFermentedFood” for thecompleteguide.)JAPANESE PICKLED CUCUMBERIngredients (serves 6)1) 3 Japanese cucumbers, thinly sliced, 45Cals,5g Sugar2) 2 tsps. Salt3) ¼ cup Rice Vinegar – 8Cals4) 2 tbsps. Brown Sugar - 96Cals, 24g Sugar5) 2 tbsps. Sesame Seeds – 104CalsVideo Link: https://youtu.be/O5JXsax1wIwOR(Watch “8DeliciousLettuceWrap Ideas”video forcompleteguide)BLACK BEANS & SWEET POTATO LETTUCEWRAPIngredients (serves 4)Filling1) ½ can Black Beans, rinsed and drained –189Cals, 0.5g Sugar*Option: Any other beans of your choice JoannaSohOfficial 2018(consume 2 – 3servings)

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv2) 1 large Sweet Potato, baked & diced intocubes – 162Cals, 5g Sugar3) ¼ medium Red Onion, finely diced – 10Cals,1.1g Sugar4) A handful of Coriander, roughly chopped –1Cals5) Lettuce Leaves5) Salt & Pepper to taste4) To serve, spoon generous amount of black beans &sweet potato mixture onto lettuce leaves.Dressing1) Juice from 1 Lime – 10Cals2) ½ tbsp. Olive Oil – 60Cals3) ½ tsp. Cumin – 4Cals4) ½ tsp. Smoked Paprika – 4CalsVideo Link: https://youtu.be/SD0 gNp8EF4AND(Watch“Why I EatFermentedFood” for thecompleteguide.)PICKLED CABBAGE AND CARROTIngredients (serves 6)1) 3 cups Red Cabbage, shredded – 66Cals, 8gSugar2) 1 cup Carrot, thinly sliced – 45Cals, 5g Sugar3) 2 tsps. Salt4) 1 cup Rice Vinegar5) 1/4 cup Brown Sugar – 192Cals, 48g Sugar6) ½ tsp. Sesame Oil – 40Cals7) Pinch of hot chili flakes1) In a large bowl, toss the cabbage together with thecarrots. Set aside.2) In saucepan over medium heat, stir together thevinegar, sugar, sesame oil chili flakes and salt. Mix untilsugar has dissolved for about 3 minutes. Allow thesauce mixture to cool down.3) Then pour it over the cabbage and carrot mixtureand toss well. Cover and chill in the fridge for at least 8hours or overnight. The next day, transfer the cabbagemixture into airtight jar.Video Link: https://youtu.be/O5JXsax1wIw JoannaSohOfficial 201857Cals10g of totalsugar perserving

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvDinner(Watch “3HealthyRICERecipes”video for thecompleteguide.)ONE POT FISH & RICE SOUPIngredients (serves 3)1) 4 cups Chicken / Fish / Vegetable Broth –48Cals2)400g Dory Fish Fillet – 410Cals*or any other fish of your choice3) ½ cup Uncooked Wild Rice, rinsed – 286Cals,1.2g Sugar4) ½ can Black Beans, rinsed and drained –189Cals, 0.5g Sugar5) ½ can Diced Tomatoes – 53Cals, 5.5g Sugar6) ½ cup Corn – 66Cals, 2g Sugar7) 1 tsp. Cumin Powder – 8Cals8) 1 tsp. Garlic Powder – 10Cals9) 1 tsp. Cayenne Powder– 6Cals10) 1 tsp. Mixed Herbs – 6cals11) 1 tsp. Salt1) We want to start by prepping the rice. Fill a largepot with 4 cups of broth and the uncooked rice.2) Cover, bring to a boil and allow the rice to almostcook for about 25 – 30 minutes. Adjust the cookingtime, depending on the rice you’re using.3) Once the rice is almost ready, we want to stir all theingredients in – the fish, beans, diced tomatoes, cornand all the spices.4) Allow all the ingredients to simmer for another 10 –15 minutes until the fish and rice are fully cooked andthe soup thickens slightly.5) Stir occasionally and serve hot.361Cals3g of totalsugar perserving1) Pre-heat the oven to 180 C / 350 F.2) Let’s start by prepping the bell peppers. Cut the toppart of the bell peppers and scoop out the seeds tocreate a pocket.3) Then we want to fill each bell pepper with the riceand fish from the previous recipe. Fill them up withoutthe soup. And set aside.4) Next, fill up the bottom of a baking dish, with thicklysliced potato and carrots. You want to keep them asleveled and flat as possible.5) Then place the stuffed bell peppers on top. Thepotatoes and carrots will prevent the bell peppersfrom burning at the bottom.288Cals6g of totalsugar perservingORSTUFFED BELL PEPPER RICEIngredients (serves 3)1) 3 Large Bell Peppers -111Cals, 6g Sugar2) 1 Potato – 163Cals, 1.7g Sugar3) 2 Carrots -50Cals, 5.8g Sugar4) Fish and Rice Soup from the previous recipe,half the total amount – 541CalsVideo Link: https://youtu.be/YFY MWis27I JoannaSohOfficial 2018

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv6) Then pour the fish and rice soup over the potatoesand carrots.7) Cover the bell peppers and bake for about 30 – 40minutes until the bell peppers and soft and slightlyroasted.8) Serve hot.Snack(Watch“EasyHealthyHummusRecipe”video for thecompleteguide.)VEGGIE STICKS WITH HUMMUSIngredients (serves 6)1) 1 can Chickpeas, drained and rinsed –360Cals, 11g Sugar2) ½ tsp. Sweet Paprika – 3Cals3) ½ tsp. Cumin Powder – 4cals4) Pinch of Salt5) 1 tbsp. Tahini – 89Cals, 0.1g Sugar6) 1 tbsp. Olive Oil – 120Cals7) Juice from 1 Small Lime – 10Cals, 1g Sugar1) Place all the ingredients into a food processor andblend until smooth.2) Serve hummus with a drizzle of olive oil and dash ofpaprika.3) Dip the chopped up vegetables into homemadehummus and enjoy!98Cals(Consume asmuchvegetables asyou want!)Video Link: https://youtu.be/0Q31D4MmOsIVegetables1) Carrots, sliced2) Celery, sliced3) Cucumber, sliced*Option: Other vegetables of your choiceOR(Watch “10SEAWEED VEGGIE ROLLSHealthyIngredientsDesk Snacks” 1) Toasted nori sheets – non-salted or flavouredvideo for the 2) Cucumber, slicedcomplete3) Carrot, slicedguide.)4) Red Bell Pepper, slicedTotal Calories: 1360Cals (including 2 snacks)Total Sugar: 24.85g of Total Sugar1) Rolled 1 sheet of Toasted Nori Sheet with somechopped up vegetables and enjoy!2) You can also choose to dip it with the homemadeyoghurt dip.Video Link: https://youtu.be/dBypQfOhOSQ JoannaSohOfficial 20185Cals per 1nori sheet(consumevegetables inabundance)2g of totalsugar perserving

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvWeek 3 & 4 (TUESDAY, THURSDAY & �video forcompleteguide)MEALS & INGREDIENTSSTEPSBANANA BREADIngredients (12 small slices)1) 3 Medium Bananas – 105Cals, 14g Sugar2) 2 Eggs – 156Cals3) 1/3 cup Coconut Oil – 626Cals4) ¼ cup Coconut Milk – 138Cals, 2g Sugar5) 1 3/4 cup Whole Wheat Flour – 714Cals, 0.9gSugar6) ½ tsp. Ground Cinnamon7) ½ tsp. Salt8) 1 tsp. Baking Soda9) 1 tbsp. Peanut Butter – 94Cals, 1.5g Sugar*Option: 100% Pure Fruit Jam1) Preheat the oven to 165 C / 330 F.2) In a plate, mash the bananas with a fork until desiredconsistency.3) In a bowl, mix coconut oil, coconut milk and eggs untilwell combined. Add the crushed bananas into the bowland continue mixing.4) Then add whole wheat flour, ground cinnamon, saltand baking soda and gently stir until the ingredients arecombined.5) Pour the batter into the baking tray and bake for 50minutes.6) Enjoy the banana bread with peanut butter or fruitjam.CALORIESPER SERVING306Cals/2slicesSUGARCONTENT3g of totalsugar perservingVideo Link: https://youtu.be/lHoh8sYgVlMLunch(Watch“Healthy &Easy PokeBowls” videofor completeguide)POKE BOWL - PRAWN GLASS NOODLESIngredients (1 bowl)1) 80g Glass Noodles – 270Cals2) 1/3 cups Prawn, peeled, deveined – 66.5Cals3) ¼ cup Purple Cabbage, shredded – 4.5Cals,0.68g Sugar4) ¼ cup Che

4-WEEK SUGAR DETOX MEAL PLAN **Follow Daily Detox . TIPS: 1) For the first 2 weeks, the goal is to limit added sugar to no more than 25g or 6 teaspoons in a day. The next two weeks, completely eliminate ALL added sugars and only consume food with natural sugars, but still keeping it to