646kcal Tofu Hot Pot // Plant-Based Diet
Hi I’m Ryoya. I’m going to make tofu hot pot today. I usually don’t cook my recipes again that I upload on this channel. I create recipes just for making videos and after that I never make it again. I’ve always been thinking of making videos of what I actually eat. I made “What I Eat In a Day” video on this channel maybe…only twice? I showed you what I eat in a day in that videos. But not all the food I eat in a day, I just want to focus on one meal. I made some rules for that. I’m gonna make a meal that is about 500 to 600 kcal and contains at least 20g protein. and it has to be the food I actually eat or I want cook it myself and eat. The reason why I decide the total calorie is about 500 to 600 kcal is that my BMR is somewhere around 1700 kcal. I need about 2500 to 2600 kcal a day to maintain my weight. (BMR × 1.5) For example, one meal is 600 kcal and if I eat it 3 times a day, the total calorie is gonna be 1800 kcal. If I’m going to eat only that 3 meals, I’m gonna lose weight. But I think everyone likes to eat dessert or eat something sweet outside. Considering that, It’d be easy for you to adjust if I set the calorie per meal around 500 to 600 kcal. If you’re a woman, BMR should be around 1200 to 1300 kcal. If you eat 1800kcal a day, I think you can maintain your weight. Or if you eat a little bit less,
you could easily lose your weight. I thought 500 to 600 kcal per meal is kind of ideal for both man and woman. I’m going to calculate all the calorie and protein for you. Let’s get started. What I’m gonna use is… Konjac Namafu You don’t have to prepare this. Enoki mushroom any kind of mushroom is okay. Tofu. I bought this tofu at Oohara farmers market. This is “Oboro Tofu” from the vender called Hansho. I really like this. Miso Broccoli Sweet potato and pumpkin. I steamed them beforehand. I usually store them in a fridge and it’s ready to eat whenever I want. I’m gonna use them. Pour water. put a fire. maybe half of the enoki mushroom. Half enoki~♪ Half enoki, 100g. I don’t need all of this. cut in half. I forgot about this. green onion. Green onion goes well with hot pot. I’m gonna put them as well. I’m going to use a whole package. and namafu… It’s high in calorie. I’ll use half of it.
otherwise the total calorie is gonna be 250 kcal. Konjac. sweet potato and pumpkin. 200g in total. I’m gonna use wakame too. sweet potato and butternut are already cooked. I’m gonna add them in the end. looks good. Vegetables look well cooked. I’m gonna add miso. after adding miso… sweet potato butternut. and tofu. It’s almost done! I like hot food, so I’m gonna use chili pepper. Okay, let me calculate all the calorie and protein. I roughly calculated and the calorie of miso was much higher than I expected. The total calorie is about 646 kcal and it contains 43g protein. It sounds awesome. It seems it makes me so full if I ate it all. Maybe I should have made a little less. I’ll show you how the namafu looks like now. You can cut it with a spoon. I transferred it into a bowl and it looks huge. This is my hand. It’s amazing you can actually lose weight by eating this. Let me taste. Uma Mushroom is Uma Anyway, I’m going to make these kind of videos along with the recipe videos I usually make. If you have any request, leave me a comment below. Bye!