【フライパン不要】レンジ調理10分で作る、1週間ランチレシピ / 運動せずに2ヶ月で-10kg / ダイエット中のお昼ご飯 / 外食で気をつけてることも解説

【フライパン不要】レンジ調理10分で作る、1週間ランチレシピ / 運動せずに2ヶ月で-10kg / ダイエット中のお昼ご飯 / 外食で気をつけてることも解説

Hello, this is ayahare. Today I’m going to show you my lunch recipe for 5 days. I usually cook for 5 days by myself and eat out for 2 days. I get a lot of questions about eating out while dieting, so at the end of today’s video, I’m going to talk about some of the things I’m careful about when I eat out. There are three rules when I make my lunch. Rule 1: I eat 100g of brown rice. Rule 2: Eat protein with meat or fish Rule 3: Get fiber from vegetables, seaweed, and mushrooms. The same diet rules I’ve talked about in the previous videos, but I eat the most at lunch☺️. When I eat satisfying lunch, I don’t eat many snacks or sweets. And another important thing for me personally is to reduce the amount of washing up after a meal. Today I’m going to show you 5 lunch recipes that I make without a frying pan! You can also make this for dinner! ＜Ingredients for 1 person＞
Salmon……………… .80g
Avocado……………… .1/2 of an avocado
Lettuce………………… 1 large piece of lettuce
White sesame seeds………………… a small number of sesame seeds
Brown rice……………… .100g
Seasonings (soy sauce, wasabi tube, sesame oil) I always have a bowl of rice with sashimi the day after I go shopping☺️ Cut salmon into bite-size pieces and put them in a bowl Cut the avocado into pieces the same size as the salmon. Add 1 tablespoon soy sauce and 3cm of horseradish and mix well. I use 100g of frozen brown rice, so I heat it in a microwave. Brown rice gets dry in a microwave, so I add 1 tablespoon of water. Add lettuce to brown rice. Add 1 teaspoon sesame oil and 1 tablespoon white sesame seeds Stir to combine A bowl of rice needs to look voluptuous, so add lettuce to bulk it up😆 Put salmon and avocado on top and it’s done! I serve it with miso soup with carrots and daikon radish because it lacks fiber. Carrots and daikon are always cut into small pieces and frozen When I feel I don’t have enough vegetables, I make vegetable miso soup or add them to side dishes. Put radish and carrot in a bowl and pour 150cc of water Add 1/2 teaspoon of Japanese granulated dashi and heat in microwave 600W for 1.5 minutes. While waiting, chop green onion, cut it into small pieces, and slice diagonally While the microwave is heating up, it’s a good time to make a little preserved vegetable 😆 Dissolve 1 teaspoon of miso and garnish with green onions and you’re done! Lettuce and brown rice mixed with rice makes it look hearty ◎ Salmon’s fat content is higher than other fish, but it contains a lot of EPA, which promotes fat burning. Tuna is also tasty instead of salmon Please try to make it☺️ ＜Ingredients for 1 person＞
Minced pork……………. .80g
Onion……………… .1/2 onion
Carrot……………. .1/4 carrot
Shimeji mushrooms……………… .50g
Egg…………………. .1 egg
Brown rice……………. .100g
Seasonings (soy sauce, granulated consommé, ketchup, curry powder) Chop onion and carrot Carrots are cut into small pieces so they can be chopped quickly ◎ Shimeji mushrooms are used to add bulk to rice this time, so they are chopped into small pieces. You can put them in the curry without chopping them. Add 10cc of water to shimeji mushrooms and warm in microwave 600W for 1.5 minutes. If you are freezing brown rice, warm brown rice too Put onions, carrots, and ground pork in a baking dish 2 teaspoons curry powder, 1 tablespoon ketchup, 1/2 teaspoon soy sauce 1/2 teaspoon granulated consommé and mix them well Add the ingredients and mix as evenly as possible. Microwave 600W for 2 minutes. Remove once, mix and warm for another 2 minutes (cook until meat is thoroughly cooked) Mix shimeji mushrooms and brown rice. The dry curry tastes strong, so I don’t season it, just mix it Make half-cooked eggs Crack an egg into a slightly deeper bowl and poke a few holes in the yolk with a toothpick Add 2 teaspoons of water and warm in microwave 600W for 30 seconds without wrapping Serve dry curry on top of brown rice with shimeji mushrooms. Put a half-boiled egg on top and it’s done. Miso soup with wakame seaweed and tofu Today’s half-boiled egg is a little too much… Thanks to the addition of shimeji mushrooms to brown rice… Just the right balance of ingredients and rice Heating time depends on your microwave oven. ＜Ingredients for 1 person＞
Sliced pork ribs……………. .80g
mustard spinach……………… .1 bunch
Bean sprouts……………… .1/2 bag
Shimeji mushrooms……………… .50g
Brown rice……………. .100g
Seasonings (soy sauce, sake, chicken broth, ginger tube, pepper) Cut mustard spinach into 3cm pieces. Use a deep container for layered steaming. Stack bean sprouts, mustard spinach, shimeji mushrooms, and pork ribs in this order. Make sauce 2 teaspoons soy sauce, 2 teaspoons sake, 1/2 teaspoon chicken stock 2cm ginger tube and a pinch of pepper, mix well Pour sauce and warm in microwave 600W for 2 minutes. Take out and mix lightly and warm again for 2 minutes. (I think it’s faster to use a frying pan… lol…) (I think it would be faster to cook in a frying pan, but I am grateful for the microwave cooking when I see how dirty the gas stove is after cooking…) Plate it up and it’s ready to eat! Served with brown rice and miso soup Microwave steamed rice with any vegetables left over in the fridge If you like the spicy taste, you can add a teaspoon of soybean paste to the sauce! ＜Ingredients for 1 person＞
Canned Tuna ……………… 70g/1 can
Spinach……………… 2 bunches of spinach
Onion…………………. .1/2 piece
Shimeji mushrooms…………………. .50g
Unadjusted soy milk……………… .100cc
Pizza cheese……………. .20g
Brown rice……………….. .100g
Seasonings (granulated consommé, butter, mayonnaise, salt, and pepper) Cut spinach into chunks about 3 cm wide Slice onion thinly Put sliced vegetables, shimeji mushrooms, and 30cc of water in a microwave 600W for 2 minutes. Make soy milk sauce 100cc unadjusted soy milk, 10g butter, 1/2 tsp granulated consommé I use nutritious ghee instead of butter Check out this video if you are interested in ghee. 1/2 teaspoon granulated consommé, 1 teaspoon mayonnaise, 1/3 teaspoon salt Add a pinch of pepper, mix lightly, and warm in a microwave oven 600W for 1.5 minutes. Mix well until butter is melted. Put brown rice, vegetables, shimeji mushrooms, tuna, and soymilk sauce in a bowl. Heat in microwave 600W for 2 minutes. Put cheese on top and grill for 3 minutes Because flour is not used, it does not make a creamy sauce, but it is tasty enough as a soup Doria. It’s a dish that you can’t get enough of melted cheese. ＜Ingredients for 1 person＞
pork ground…………….. .80g
Shimeji mushrooms………………. .50g
Green onion…………………. as needed
White ground sesame …………… .10g
Glutinous barley rice…………… .100g
Seasonings (soy sauce, soy sauce, oyster sauce, chicken stock, ginger tube) 150cc of water and 1 teaspoon of chicken soup stock in a heatproof dish Add about 2cm ginger tube and 1 tablespoon white ground sesame seeds and mix lightly. Add thawed glutinous rice Here is a video showing how I cook 100% glutinous barley rice and brown rice Add shimeji mushrooms and microwave 600W for 2 minutes Put minced pork and 1 teaspoon soy sauce in another baking dish. Add 1 teaspoon oyster sauce and 1 teaspoon soybean paste, and mix well. Heat meat miso evenly in microwave 600W for 1 minute Remove from microwave and mix, warm for 2 more minutes. Put meat miso and green onion on top of glutinous rice porridge. Recently, I have been eating glutinous barley as I have felt its constipation-improving effect again. Personally, glutinous barley tastes best when eaten as rice porridge. If you like spicy food, please try to make it☺️. Thank you for watching to the end today! And finally, I’ll show you what I keep in mind when I’m eating out. I am not an office worker, but I have two days off work a week, and on my days off work, I usually go out with my husband in the morning and eat lunch or buy lunch at the supermarket and go home. There are two points I am careful about when I eat out 1. to eat out for lunch as much as possible 2. avoid flour as much as possible The first reason for eating out at lunch is because you don’t want to negatively affect your sleep at night. I tend to overeat when I eat out at night, and I drink too much alcohol when I drink outside because it tastes too good… In my case, if I eat or drink too much at night, I have trouble sleeping, wake up in the middle of the night, and have difficulty getting a good night’s sleep Sleep and diet are very much related. When you get less than six hours of sleep…
Hormones that suppress appetite decrease↓
Hormones that increase appetite increase↑ So if you reduce the quality of sleep or lack of sleep, that alone will make it difficult to control your appetite. I often eat out for lunch to get a good 7 hours of sleep every day People say that eating late at night makes me fat. But as far as this goes, I don’t care at this point. I have to work late some days, so stresses me out if I set a time to eat. That’s why I don’t set a time limit for eating. The important thing is to get 7 hours of good sleep, so I pay attention to what I should eat at night to achieve that. Secondly, I eat Japanese food to avoid flour as much as possible In my case, flour often disrupts the intestinal environment and causes constipation Some flour products have appetite stimulants in them. Once you start eating, the taste of flour makes you want to eat more and more… I try to avoid flour as much as possible, even when I eat out, so as not to disturb my intestinal environment I try to avoid flour as much as possible, even when eating out But I have given you my diet rules so far, and sometimes it is important to make excuses for yourself to break these rules. I don’t spend every day perfectly following my diet rules. I regularly eat freely to avoid stress, saying to myself, I cooked 3 meals yesterday and worked hard, so I can eat whatever I want today! 😆 The rules I set are not set up to bind me, but to set basic behavioral goals so I don’t get lost when making meals or choosing foods. The rules are just my goals and it’s okay to have days when I don’t achieve them. If you can’t follow the rules sometimes, then you don’t need to beat yourself up. If now you think that people who lost weight successfully are hard on themselves and can hang in there, that may not be true 😌. I think that people who lost weight know how to deal with themselves and how to relax. Blaming yourself doesn’t make you lose weight. Then try changing your diet a little bit from yesterday, even if it’s just one thing every day and pat yourself on the back for taking action! If you are working hard every day, take a rest to relax a little bit☺️ It’s important to not only pay attention to your current shape and body but also to respect how you feel☺️ I keep sharing my diet recipes and hope they help your diet and make it easier! Thank you, ayahare.

2023年4月28日、ayahareレシピ本を発売！
「ayahare式やせるつくりおき手帖 季節の味でらくちん夜ごはん」
2023年3月6日よりAmazon・書店で予約受付中😊
予約URL→https://www.amazon.co.jp/dp/4046062533/
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■目次
00:00 今日の動画の紹介
00:37 ダイエット中のお昼ご飯で意識してる3つのこと
01:16 お昼ご飯レシピ1：サーモンポキ丼
03:31 お昼ご飯レシピ2：ドライカレー
05:28 お昼ご飯レシピ3：豚肉と野菜のピリ辛レンジ蒸し
06:37 お昼ご飯レシピ4：ほうれん草とツナのスープドリア
07:53 お昼ご飯レシピ5：坦々もち麦雑炊
09:13 ダイエット中の外食で気をつけてる2つのこと
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■今回の動画で紹介したもの
私が食べている玄米：水菜土農園　あきたこまち
https://amzn.to/3AGRCMM
私が食べているもち麦：アイリスオーヤマ　国産もち麦
https://amzn.to/3gsQDGU
玄米・もち麦ご飯の炊き方の動画：https://youtu.be/9gtp7grPpv8
バターの代わりに使用したギー：こだわる本舗　北海道100％GHEE
https://amzn.to/3uVZhGi
ギーの紹介をしている動画：https://youtu.be/E1-epA9SJEc
便利な深めの保存容器：ジップロック　正方形 1100ml
https://amzn.to/3p0cVEv
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▼[ 太ってた頃の私 ]ダイエットのモチベーションが上がります

▼私が2ヶ月で10kg痩せた方法[ おかず中心の食事に変えた理由と実践方法 ]

▼私の重度の便秘症を解消した腸活スープ

▼私が痩せるためにタンパク質を摂る理由

▼私が買ったものまとめ[ Rakuten room ]
https://room.rakuten.co.jp/room_c2ae4224a9/items
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■動画で紹介したレシピ

○お昼ご飯レシピ1：サーモンポキ丼

＜材料（1人前）＞
サーモン(80g)
アボカド(1/2個)
レタス(大きめ1枚)
白ごま(適量)
玄米ご飯(100g)
調味料(しょうゆ、わさびチューブ、ごま油)

＜作り方＞
1. サーモンとアボカドは1cmの角切りにし、ボウルにしょうゆ大さじ1、わさびチューブ2cm程度を入れ、サーモンとアボカドと加えてよく混ぜ合わせる
2. 玄米ご飯100gにレタスを千切りながら加え、ごま油小さじ1、ごま大さじ1を加え、よく混ぜる
3. 玄米ご飯の上にサーモンとアボカドをのせたら完成

＜副菜：具沢山味噌汁の作り方＞
1. 野菜を細切りなどできるだけ細かく切り、水200cc、顆粒和風だし小さじ1入れてレンジ600Wで2分温め、味噌小さじ1強溶かし入れたら完成

○お昼ご飯レシピ2：ドライカレー

＜材料（1人前）＞
豚ひき肉(80g)
玉ねぎ(1/2個)
にんじん(1/4本)
しめじ(50g)
卵(1個)
玄米ご飯(100g)
調味料(しょうゆ、コンソメ、ケチャップ、カレー粉)

＜作り方＞
1. 玉ねぎ、にんじん、しめじはみじん切りにする
2. 玄米ご飯を冷凍保存している場合は、みじん切りしたしめじを一緒に温め、常温の玄米の場合はしめじをレンジ600Wで1分半温め、玄米としめじを混ぜ合わせておきます
3. 耐熱皿に豚ひき肉、玉ねぎ、にんじん、カレー粉小さじ2、ケチャップ大さじ1、コンソメ小さじ1/2、しょうゆ小さじ1/2を入れて混ぜ合わせ、レンジ600Wで2分温める
4. 一度レンジから取り出してよく混ぜ、もう一度2分温める
5. 器に玄米ご飯、ドライカレー、半熟卵を乗せたら完成
※半熟卵は深めの器に卵を割り入れ、爪楊枝で黄身に数カ所穴を開け、水小さじ2を入れ、レンジ600W30秒温めたら完成

○お昼ご飯レシピ3：豚肉と野菜の中華風蒸し

＜材料（1人前）＞
豚ばら肉(80g)
小松菜(1束)
もやし(1/2袋)
しめじ(50g)
玄米ご飯(100g)
調味料(しょうゆ、酒、鶏ガラスープの素、生姜チューブ、胡椒)

＜作り方＞
1. 小松菜を3cm幅にざく切りする
2. 深めの耐熱皿に、もやし、小松菜、しめじ、豚バラ肉の順番に重ねる
3. しょうゆ小さじ2、酒小さじ2、鶏ガラスープの素小さじ1/2、生姜チューブ2cm程度、胡椒少々を加えてよく混ぜ合わせ、耐熱皿に加え、レンジ600Wで3分温めて完成

○お昼ご飯レシピ4：ほうれん草とツナのスープドリア

＜材料（1人前）＞
ツナ水煮缶(70g/1缶)
ほうれん草(2束)
玉ねぎ(1/2個)
しめじ(50g)
無調整豆乳(100cc)
ピザ用チーズ(20g)
玄米ご飯(100g)
調味料(コンソメ、バター、マヨネーズ、塩胡椒)

＜作り方＞
1. ほうれん草は3cm幅にざく切り、玉ねぎは薄くスライスし、耐熱皿に野菜としめじ、大さじ1の水を入れてレンジ600Wで2分温める
2. 無調整豆乳100cc、バター10g、コンソメ小さじ1/2、マヨネーズ小さじ1、塩小さじ1/3、胡椒少々を入れて1分半温めてからよくかき混ぜます
3. 玄米ご飯、野菜としめじ、ツナ、豆乳ソースを入れて再度レンジ600Wで2分温めます
4. チーズを乗せてトースターで3分焼き、チーズに焦げ目がついたら完成

○お昼ご飯レシピ5：坦々もち麦雑炊

＜材料（1人前）＞
豚ひき肉(80g)
しめじ(50g)
ネギ(適量)
白すりごま(10g)
もち麦ご飯(100g)
調味料(しょうゆ、豆板醤、オイスターソース、鶏ガラスープの素、生姜チューブ)

＜作り方＞
1. 耐熱皿に水150cc、白すりごま大さじ1、鶏ガラスープ小さじ1、生姜チューブ2cmを入れてよく混ぜ、もち麦ご飯、しめじ加えて軽く混ぜ、レンジ600Wで2分温める
2. 別の耐熱皿に豚ひき肉、しょうゆ小さじ1、オイスターソース小さじ1、豆板醤小さじ1を入れ、よく混ぜてからレンジ600W1分温め、一度取り出して混ぜたらもう2分温める
3. 器にもち麦、豚ひき肉、ネギを盛り付けたら完成

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