<p><div class='vbp-16-9'><div class="video"><iframe width="200" height="113" src="https://www.youtube.com/embed/kEg2jznYqgg?feature=oembed" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen title="ãç©ããä½ãç½®ããæ¸éä¸ã«ä½ãéèããã£ã·ãæãã常åè6å&#x1f957;ãå¼å½ã®ãããã«ã&#x1f371;ï¼meal prep for lunch boxããã¤ã¨ããã"></iframe></div></div>
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<p>CHAPTER<br />
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<p>&#x1f48c;instagram<br />
https://instagram.com/kana.0716t?igshid=YmMyMTA2M2Y=</p>
<p>&#x1f48c;Tiktok<br />
www.tiktok.com/@kanayandayoo</p>
<p>ç§ã®ãã¤ã¨ãããã¤ãã°ã¯<br />
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<amp-youtube layout="responsive" width="500" height="281" data-videoid="wJ_YGk1F62Y" title="ENGï¼ãé£ã¹ã¦ç©ãããé£ã¹ãã®ã大好ãããããã¤ã¨ãã¿ã¼ã®1æ¥ã®é£äºvlogð³,ãã¤ã¾ããð ,é彿çä½ãð¥,ãã³ã,ã¤ã³ãã§ã ããã³ðï½What I Eat in a Dayããã¤ã¨ããã"><a placeholder href="https://youtu.be/wJ_YGk1F62Y"><img src="https://i.ytimg.com/vi/wJ_YGk1F62Y/hqdefault.jpg" layout="fill" object-fit="cover" alt="ENGï¼ãé£ã¹ã¦ç©ãããé£ã¹ãã®ã大好ãããããã¤ã¨ãã¿ã¼ã®1æ¥ã®é£äºvlogð³,ãã¤ã¾ããð ,é彿çä½ãð¥,ãã³ã,ã¤ã³ãã§ã ããã³ðï½What I Eat in a Dayããã¤ã¨ããã"></a></amp-youtube></p>
<p>&#x25b6;&#xfe0f;14kgç©ããæã«é£ã¹ã¦ãã1æ¥ã®é£äº&#x1f371;<br />
https://youtu.be/6YhrS715278</p>
<p>&#x25b6;&#xfe0f;é ·ãããèèããæ²»ãã¦ã14ããç©ãããã¤ã¨ããã«ã¼ãã£ã¼ã³&#x1f60c;&#x1f319;<br />
https://youtu.be/grukTCpfHX8</p>
<p>&#x1f388;Song : ìë³ &#8211; Lemon Cake<br />
&#x1f388;Song : ìë³ &#8211; Sugar cookie<br />
&#x1f388;Song : ìë³ &#8211; ì´ë° ê³ëíë¼ì´<br />
&#x1f388;Song : ìë³ &#8211; C u t e </p>
<p>#ãã¤ã¨ããã¬ã·ã<br />
#mealprep<br />
#ãã¤ã¨ãã</p>


【痩せる作り置き】減量中に作る野菜がたっぷり摂れる常備菜6品🥗お弁当のおかずにも🍱/meal prep for lunch box【ダイエット】
