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Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvWeek 1 & 2 (TUESDAY, THURSDAY & SATURDAY)Breakfast(Watch “4MatchaGreen TeaBreakfastRecipes “video forcompleteguide)MEALS & INGREDIENTSSTEPSCALORIESPER SERVING192CalsSUGARCONTENT6.5g of totalsugar perserving (2g ofadded sugar)MATCHA CHIA PUDDINGIngredients (serves 2)1) ¼ cup Chia Seeds – 280Cals (70Cals per tbsp.)2) ¾ cup Milk, any choice – 75Cals, 9g Sugar3) 1 tsp. Maple Syrup or Honey – 17Cals, 4gSugar4) 2 tsps. Matcha Green Tea – 12Cals5) 2 Small Jars1) Simply combine chia seeds, milk, maple syrup andmatcha powder. Stir well.2) Divide equally into 2 small jars. Cover and allow it toset overnight in the fridge.3) The next morning, it’ll expand into a pudding-liketexture. Top it up with some homemade granola or anyfresh fruits of your choice.1) In a bowl, mix together mashed banana, chia seeds,milk, honey and peanut butter. Stir until well combined.2) Divide equally into 2 jars. Cover and let it setovernight in the fridge.3) In the morning, add any topping of your choice andenjoy!353Cals16.7g of totalsugar perserving (2g ofadded sugar)1) So, the first step is to saute the garlic and onion for 3to 5 minutes, until they are soft and fragrant.2) Add in the chopped mushrooms, green onions andcumin. Saute for another 5 minutes, or until mushroomsare cooked through. Remove from heat and allow themixture to cool down.222Cals/burger2.3g of totalsugar perserving (1.4gof addedsugar)Video Link: https://youtu.be/lqDvyiA64ToOR(Watch“Breakfast inA Jar ChiaPudding”video for thecompleteguide.)BANANA PEANUT BUTTER CHIA PUDDINGIngredients (2 servings)1) ¼ cup Chia Seeds – 280Cals2) 1 cup Milk, any choice – 100Cals, 12g Sugar3) 1 tsp. Maple Syrup or Honey – 17Cals, 4gSugar4) 1 Large Banana, mashed – 121Cals, 17g Sugar5) 2 tbsps. Peanut Butter – 188Cals, 1.5g SugarVideo Link: https://youtu.be/p7HvNeEJ-EYLunch(Watch “3VeggieBurgerRecipes”MUSHROOM BLACK BEAN BURGERIngredients (4 Patties)1) ¾ cup Fresh Mushrooms, finely diced – 12Cals2) ¾ can Black Beans – 255Cals, 0.75g Sugar3) ½ cup Onion, diced – 32Cals, 3g Sugar4) 1 Garlic Clove, minced – 4Cals JoannaSohOfficial 2018

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: @JoannaSohOfficial@hernetwork.tvDinner(Watch “3HealthyWays toEnjoyTempeh”video for thecompleteguide.)TEMPEH BOLOGNESE ON RICE / PASTAIngredients(serves 4)1) 150g tempeh, crumbled – 290Cals2) 1 can Diced Tomatoes – 106Cals, 11g Sugar3) 2 tbsps. Olive Oil – 138Cals4) 1 cup Chopped Onion – 64Cals, 6g Sugar5) 2 Garlic Cloves, minced – 9Cals6) ¼ tsp. Dried Basil - 1Cals7) 1 tbsp. Fresh Coriander, minced – 2Cals8) Salt and pepper to taste9) Serve on rice or pasta- 1 cup Cooked and Chilled Wild Rice – 216Cals,1.2g Sugar- 80g Dried and Uncooked Pasta – 285Cals, 3gSugar1) Heat oil over medium-high heat. Cook the onion andgarlic, until they are lightly browned, for about 3minutes.2) Then stir in the crumbled tempeh and continue tocook until the tempeh begins to brown. Then mix it thediced tomatoes, basil and flavor with salt and pepper.3) Allow all the ingredients to cook and simmer foranother 5 – 7 minutes until the tempeh absorbs theflavour of the sauce. Don’t forget to stir occasionally.4) Serve it on rice or pasta.369Cals withRice1) First, prepare the sweet and sour sauce. In a bowl,whisk together ketchup, rice vinegar, soy sauce, honey,water and cornstarch. Set aside.2) In a large pan, heat oil over medium-high heat. Stir intempeh, bell pepper, onion, garlic, and chilli flakes. Cookuntil just beginning to brown, 5-7 minutes or untilvegetables are slightly tender.3) 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.4) Sprinkle with a little bit of cilantro and serve.402Cals438Cals withPasta5.4g of totalsugar withRice7.25g of totalsugar withPasta (3g ofadded sugar)Video Link: https://youtu.be/Hm455GV3afsOR(Watch “3HealthyWays toEnjoyTempeh” forthe completeguide.)SWEET & SOUR TEMPEH WITH RICEIngredients (serves 4)1) 1 (250g) packages Tempeh, cut into cubes –482Cals2) ½ medium Red Bell Pepper, cut into chunks –18.5cals, 1g Sugar3) ½ medium Green Bell Pepper, cut into chunks– 18.5cals, 1g Sugar4) ½ Red Onion, roughly chopped - 23cals, 0.75gSugar5) ½ cup Pineapple, cut into chunks - 41cals, 7gSugar6) 2 Garlic Cloves, minced - 9cals JoannaSohOfficial 201811.4g of totalsugar perserving (7g ofadded sugar)

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv7) 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, 1.2gSugarVideo Link: https://youtu.be/hDHH8uh Y-cSweet & Sour Sauce1) ¼ cup Ketchup - 68cals, 14g Sugar (11.2gadded sugar *choose the low sodium option2) ¼ cup Rice Vinegar - 8cals3) 1 tbsp. Raw Honey - 64cals, 17g Sugar4) ¼ cup water5) 1 tbsp. Cornstarch mixed with 2 tbsps. ColdWater - 30cals6. ½ tbsp. Soy Sauce – 4.5CalsSnack(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.OR JoannaSohOfficial 20185.1g of totalsugar per ball(4.5g of addedsugar)

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv(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 Sugar1) 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.Video Link: https://youtu.be/dBypQfOhOSQTotal Calories: 1426Cals (including 2 snacks)Total Sugar: 36.33g of Total Sugar (15.4g of added sugar) JoannaSohOfficial 201860Cals(Consume 2 – 3servings)2.9g of totalsugar per ball(2.3g of addedsugar)

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvWeek 3 & 4 (MONDAY, WEDNESDAY & FRIDAY)Breakfast(Watch “4High FibreOATMEALBreakfasts”video for thecompleteguide.)Lunch(Watch “3HealthyWays toEnjoyTempeh”video for thecompleteguide.)MEALS & INGREDIENTSSTEPSOVERNIGHT OATSIngredients (serves 1)1) ½ cup Oats – 149Cals, 1g Sugar2) ½ cup any Milk of your choice – 66Cals, 6gSugar3) ½ tbsp. Goji Berries – 18Cals, 2g Sugar4) 1 tsp. Chia Seeds – 22Cals1) In a bowl, mix oats, milk, goji berries and chia seedstogether.2) Assemble the overnight oats in a jar or glass.3) Lay the bottom with half of the oat mixture, thenadd in half of the banana and mix in the remaining oatmixture. Finally top it up with the remaining banana.4) Place the jar in the fridge overnight and serve it forbreakfast the next morning.CALORIES PERSERVING255CalsSUGARCONTENT9g of totalsugar perserving256Cals3.2g of totalsugar perserving166Cals3g of totalsugar perservingVideo Link: https://youtu.be/qByjiXsxrmcBAKED TEMPEH SKEWERIngredients (4 skewers)1) 100g Tempeh, cut into cubes – 193Cals2) ¼ cup Cucumber – 4Cals, 0.45g Sugar3) ¼ cup Cherry Tomatoes – 7Cals, 1g Sugar4) ¼ cup Onion, sliced – 12Cals, 1.2g Sugar5) ¼ cup Bell Pepper, sliced – 4 Cals, 0.55g SugarMarinade1) 1 tbsp. Soy Sauce – 9Cals2) 1/3 tbsp. Olive Oil – 23Cals3) 1 Garlic, minced – 4Cals1) Let’s prep the marinade sauce. In a bowl, mix soysauce, olive oil and garlic. Set aside.2) Pour the sauce over the tempeh to pack in moreflavours. Lay them out on a tray with all the vegetablesand put them together with tempeh on skewers tomake tempeh kebab.3) Bake them at 180 degrees celcius in a pre-heatedoven for about 15 -20 minutes.Video Link:AND(Watch “3Day DetoxPlan” videofor thecompleteCHICKPEAS, CARROT & ONION SOUPIngredients (serves 2)1) 200g carrots, chopped into cubes – 82Cals2) 1 onion, diced – 44Cals, 1g Sugar3) ½ can of chickpeas – 131Cals, 5g Sugar1) Heat olive oil in a pan, add carrots and onion, cookfor 2-3mins until fragrant.2) Add stock, bring to a boil and cook for 15-20minsuntil carrots are very tender. JoannaSohOfficial 2018

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tvguide.)dayDetox4) 1 tsp. olive oil – 40Cals5) 2 cups Vegetable Stock – 35Cals6) Handful of parsleyVideo Link: https://youtu.be/7f4bkB3BO5oDinner(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 choice2) 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 taste3) Remove from heat and puree the carrots with ahand or food blender.4) Bring the pot back to boil under low heat, addchickpeas and parsley. Simmer for 5 minutes andserve.1) 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.4) 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 JoannaSohOfficial 2018110cals(consume 2 – 3servings)1.65g of totalsugar perserving

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv(Watch“Why I EatFermentedFood” forthe completeguide.)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 – 104Cals1) 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) 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!98Cals2g of totalsugar perservingVideo Link: thyHummusRecipe”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 SugarVideo Link: https://youtu.be/0Q31D4MmOsIVegetables1) Carrots, sliced2) Celery, sliced3) Cucumber, sliced*Option: Other vegetables of your choiceOR JoannaSohOfficial 2018(Consume asmuchvegetables asyou want!)

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv(Watch “10HealthyDesk Snacks”video for thecompleteguide.)SEAWEED VEGGIE ROLLSIngredients1) Toasted nori sheets – non-salted or flavoured2) Cucumber, sliced3) Carrot, sliced4) Red Bell Pepper, sliced*Option: Other vegetables of your choice1) 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/dBypQfOhOSQTotal Calories: 1245Cals (including 2 snacks)Total Sugar: 23.65g of Total Sugar JoannaSohOfficial 20185Cals per 1nori sheet(consumevegetables inabundance)

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 perserving435Cals2.1g of totalsugar perservingVideo Link: https://youtu.be/lHoh8sYgVlMLunch(Watch“Healthy &Easy PokeBowls” videofor completeguide)POKE BOWL - MARINATED TOFU ON QUINOAIngredients (1 bowl)1) 1 cup Quinoa, cooked – 222Cals2) 1/3 block(100g) Firm Tofu, drained, cut intocubes – 62Cals3) ¼ Avocado, cut into cubes – 49Cals, 1g Sugar4) ¼ cup Carrot, shredded – 11Cals5) 2 tbsps. Corn – 18Cals, 0.9g Sugar6) 2 tbsps. Cucumber, sliced – 6Cals, 0.2g SugarMarinade1) 1 tsp. Sesame Oil – 40Cals2) 1 tsp. Soy Sauce – 3Cals3) ½ tsp. Sesame Seeds – 15Cals1) Start by marinating the tofu. In a small bowl, combinethe soy sauce, sesame oil, garlic, sesame seeds and redpepper flakes.2) Coat the tofu and leave it to marinate for 5 – 10minutes.3) Time to put this dish together! Always start with thebase, which is quinoa, and arrange the tofu and all thevegetables.4) Pour sauce mixture, sprinkle with sesame seeds andserve! JoannaSohOfficial 2018

Website: JoannaSohOfficialInstagram & Facebook: @JoannaSohOfficial@hernetwork.tv4) ½ tsp. Garlic Clove, minced -5Cals5) ½ tsp. Red Pepper FlakesVideo Link: https://youtu.be/RJC6MBlbQy0Sauce1) ½ tbsp. Soy Sauce – 3Cals2) ¼ tsp. Rice Wine Vinegar3) 1 tsp. Fresh Lemon Juice – 2CalsDinner(Watch“HealthyChineseTakeaway”for thecompleteguide.)GARLIC FRIED RICEIngredients (serves 4)1) 2 cup Cooked and Chilled Wild Rice – 432Cals,2.4g Sugar2) 4 Garlic Cloves, minced – 18Cals3) 4 Green Onions, roughly chopped – 10Cals4) 1.5 tbsps. Sesame Oil – 180Cals5) A pinch of Salt1) In a pan, heat oil over medium high heat, add garlic160Calsand saute garlic until lightly browned.2) Then quickly add in the cooked rice and green onions.3) Keep mixing until all the ingredients are well blended.4) Serve hot.0.6g of totalsugar perservingVideo Link: https://youtu.be/hDHH8uh Y-cAND(Watch “3HealthyWays toEnjoyTempeh”video for thecompleteguide.)TEMPEH SAUTÉ WITH VEGETABLESIngredients (serves 4)1) 150g tempeh, cut into cubes – 290Cals2) 1 red onion, roughly chopped – 46Cals, 4.7gSugar3) ½ medium red bell pepper, cut into chunks 18.5Cals, 1g4) ½ medium green bell pepper, cut into chunks- 18.5Cals, 1g5) 2 Garlic Cloves, sliced – 9Cals6) 1 head Broccoli – 98Cals. 1.7g Sugar7) 1 tbsp. Olive Oil – 69Cals8) 1.5 tbsps. Soy Sauce – 14Cals1) Heat the oil in a wok over a high heat. Add garlic,tempeh and soy sauce, stir-fry until the tempeh beginsto colour.2) Then add in onion, broccoli

1.2g Sugar *You can use other rice of your choice 2) ½ Red Bell Pepper, diced – 19Cals, 1g Sugar 3) ½ cup Cherry Tomatoes, halved – 14Cals, 2g Sugar 4) 1 Small Onion, diced – 28Cals, 1.5g Sugar 5) ¼ cup Corn – 33Cals, 1g Sugar 6) ¼ cup Cucumber, diced – 4Cals, 0.4