1-week Bento Prep for Weight Loss | Lost 10kg in 2 Months | 30g Protein per Meal | No Exercise

Hello, I'm Ayahare. I'm going to make lunch for 5 days next week. The recipe for today's shopping list and how to make it are all listed in the summary section, so please take advantage of it when making it. I've been nervous for two or three days before cleaning up, and I finally had a big fight with my husband last night. I went shopping while reflecting on myself and came back. Next week, when I'm done cleaning up, I'm going to start fighting sleepiness. I'm hungry, but I don't want to do anything, so I'm going to make my favorite top 5 frozen bento today. I'm going to set my mood for next week. First, I'm going to cook brown rice. I switched from white rice to brown rice for my diet. I've been loving this low-cut brown rice lately. It's a unique technology that keeps the nutrition the same. Brown rice that puffs up just like white rice. It doesn't smell like brown rice at all. I recommend it to those who are trying brown rice for the first time. It's a wireless rice cooker, so all you have to do is add water. Take into account the microwave heating and make it a little softer. Add 2.5 cups of water to brown rice. When it's cooked, divide it into five portions. The storage container is a stainless steel plastic container. It's as transparent as glass, and it's easy to see what's inside. If you raise the valve on the lid, you can heat it in the microwave with the lid on. You need to cool it down before you freeze it. Put it in the lunch box as soon as possible. I think it's a good idea to cool it down. First of all, I'm going to make three dishes for five meals. First, boil plenty of water in an electric kettle. Four bags of spinach. You can cut off the roots. It's good to cut off the roots, but it's sweet and delicious. Cut off the dirty parts. Make a cross cut so that the dirt falls off easily. Pour the boiling water into the frying pan. When it boils, boil the roots for one minute. When the leaves are used, boil them for another minute. Put it in a colander and pour it into ice water. Wait two minutes. After draining well, cut into 4 cm width. One tablespoon of mayonnaise. One tablespoon of white sesame seeds. One teaspoon of soy sauce. Mix well and you're done. Next, I'm going to make a Japanese-style carrot. Prepare a heat-resistant container. Slice the carrots. Wrap and heat in the microwave for 2 minutes. Drain lightly. One teaspoon of Japanese-style dashi. One teaspoon of soy sauce. One-half teaspoon of sesame oil. Mix well and you're done. At the end, I'm going to make an omelet with green onions. Four eggs. One tablespoon of mayonnaise. The oil and vinegar in the mayonnaise create a fluffy texture. You can keep it fluffy even if it freezes. I added more green onions, so I added more eggs this time. I'm going to roll the omelet. Take a heat-resistant plate. This completes the side dish for five days. I'm going to make a sake nori bento. I bought salt sake, so I'm not going to season it. Just grill it on a fish grill. I'm going to make the next sake aurora. Cut it into three equal parts. Bake on medium heat for five minutes. For the aurora sauce, mix one teaspoon of ketchup and one teaspoon of mayonnaise. Turn it over and heat it for three minutes. This completes the sake nori bento. Apply the aurora sauce to the three-part side. Bake for another minute. When the heat is gone, put it in a lunch box. Put a lot of bonito flakes on top of the brown rice. Put a lot of soy sauce. Put the nori on top. Put the sake on top. Put the spinach on top. Put the egg on top. Put the carrot on top. It's done. Close the lid and put it in the freezer. Next is the sake aurora sauce baked bento. If you make five kinds of bentos like me, It's already done, so all you have to do is put it in a lunch box. If you're just going to make this bento, Cut a piece of salmon into three equal parts. Grill it on a fish grill. In the meantime, make a sauce with 1 teaspoon of ketchup and 1 teaspoon of mayonnaise. Put the sauce on top and heat it for another minute. It's done. Put the sake on top of the brown rice. Bake the egg. Put the spinach and carrot on top. It's done. Close the lid and put it in the freezer. Next is the oyako-don bento. Thinly slice the onions. One-fourth for oyako-don. I'm going to use one-fourth for shogayaki. I'm going to cut it in half. I'm going to make some chopped green onions for the chicken leek salt. At this time, the cutting is over. You can clean up the knife and cutting board. We'll do it together at this time. Cut the chicken breast into bite-sized pieces. When you cut it for bento, cut it a little smaller. Cut the chicken breast into bite-sized pieces. Cut it so that the fibers stand up. It's soft. Add 1 teaspoon of potato starch to 150g of each color. This time, including the next recipe. 2 teaspoons for one piece. Potato starch coats the surface. The effect of closing the meat juice and softening it. It absorbs the seasoning well. It has the effect of making the taste easier to soak in. Put 100ml of water in the frying pan. 1 tablespoon of soy sauce. 1 tablespoon of mirin. 1 teaspoon of densaito. 1 teaspoon of curry wafu dashi. One-fourth of an onion. 150g of chicken breast. Cover and simmer over medium heat for 5 minutes. Pour in the beaten egg. If you eat it as it is, it's good to be half-cooked. This time, I'm going to put it in my bento. I'm going to heat it up. This time, I forgot to take the rough heat. I've packed it up. If you boil it down, the texture will change. It's not good for the environment. Take a good rough heat and then pack it up. Spinach and carrot side dishes. With the lid off. I took a good rough heat and then frozen it. I'm going to make a chicken leek salt bento. Boil plenty of water in an electric kettle. Cut the chicken breast into bite-sized pieces. 1 teaspoon of potato starch. One-fourth of a long green onion. 2 teaspoons of sesame oil. 2 teaspoons of lemon juice. 1 teaspoon of chicken broth. 1 teaspoon of oyster sauce. A little pepper. Mix well. Pour the boiling water into the frying pan. When it comes to a boil, add the chicken breast. Boil for 1 minute with everything in it. Leave a little bit of the boiling water and throw it away. Put the leek salt sauce in the frying pan. Heat it until it thickens and it's done. Turn off the heat and take a rough heat. When the rough heat is gone, put it in a bento box. Fill the gap with spinach and carrot. Store in the freezer. Finally, I'm going to make a gingerbread bento. 120 grams of pork mince. One-fourth of a sliced onion. Add a little oil to the frying pan and stir-fry the onions. Season the pork mince before stir-frying. 1 tablespoon of potato starch. Mix well. 2 teaspoons of sake. 1 tablespoon of soy sauce. 2 centimeters of ginger tube. 1 teaspoon of mentsuyu. Mix well. Put the pork mince in the frying pan. When the whole thing is cooked, it's done. I forgot to take a rough heat again. Please take a rough heat before you pack it. If you pack it like me, Please take a good rough heat without a lid. Pack the omelet and spinach. When the rough heat is gone, cover it and store it in the freezer. Two carrots and one spinach. The side dishes are basically light-flavored. Please taste it and adjust it. Thank you for making it with me. When eating, the lid is slightly shifted. Preheat the microwave at 600 watts for 5 minutes. In the case of this storage container, just raise the valve on the lid. I'm often short of one of these bentos. I always add soup. If you fill your stomach with soup first and then eat the bento, The satisfaction of the meal will increase. If you take it to work, You can put it in the freezer and keep it frozen. Preheat the microwave in the morning. I'll take it after I take the rough heat off. Please make sure to store it in the freezer and eat it within two weeks. I've been thinking about the fruits I eat since I started my diet. The kiwi is the one I eat the most. Yellow kiwi is rich in vitamin C. Green is rich in dietary fiber. One of the things I did to lose 10 kg was to improve my intestinal environment. That's one of the reasons I'm on a diet. I still have a habit of choosing green based on dietary fiber. Until I started my diet, I wasn't aware that I was eating seasonal vegetables and fruits. Now I'm trying to save as much as I can, but I'm trying to eat seasonal food to get nutrition efficiently. I used to live at a convenience store all year round. When I go to the supermarket, I feel like I'm in my favorite season. Winter daikon is sweet. I feel like I'm taking great care of myself by enjoying seasonal food. That alone makes me feel healthy. It's hard to eat on your own, but I think it's a heartwarming act. Thank you for watching until the end. See you in the next video.