Weight-loss Meal Prep For Women (1 Week in 1 Hour)

Weight-loss Meal Prep For Women (1 Week in 1 Hour)

WEIGHT LOSS MEAL PREP FOR THE WEEK

Healthy weight loss meal prep for women

This is a weight-loss meal plan designed for women – specifically women who are trying to lose weight.

Each day is based on roughly 1400 calories – but you can easily adjust the calories per day to suit your needs. At the end of this video I will show you how you can tweak the eating plan to give you anywhere from 1200 calories to 1600 calories per day or more – based on your specific calorie needs to lose weight.

Each meal will be roughly 400 calories each, and each snack will be roughly 200 calories each – and I’ve specifically created these meals and recipes to be lower in calories – but to still be filling, and to give good sustained energy. These recipes all are balanced with good whole carbs, good protein and healthy fats – as it’s important to eat all of the food groups to lose weight in a healthy way.

These recipes are all very simple, and I’ll talk you through every single one as we go (watch the video to make the meal prep with me). We’ll be making 2 different dinner options, 2 lunch options, and a couple different variations and options for the breakfasts and snacks.

But feel free to just make multiple servings of one or two of the recipes if you’d prefer to do that.

I will also make sure to mention a plant-based alternative that you can use, for any food items that is not plant-based (in the video) – just in case you are plant-based. But many of these recipes are already plant-based.


*This is a weight-loss meal plan designed for women – specifically women who are trying to lose weight. (Men or children will need to eat more to lose weight in a healthy way.)


BEFORE WE START

To get started, you’ll need some containers to store your meals in. You will need 14 containers for all of your lunch and dinner meals, if you’ll be eating at home then you can use covered bowls or other dishes. You will also need 4 small mason jars, you can also use covered mugs or glasses. And you will need some reusable ziplock bags or other small containers for snacks and additional items.

Because we want to prep 7 full days of meals in just one hour, we need to start prepping and cooking the foods that take the longest to cook. So we will work in that order, and at the end we will see all of the meals come together! Make sure that you’ve preheated your oven to 180 C/ 360 F before you begin.



HOW TO USE THIS MEAL PREP

You can choose either one of the overnight oats, or the smoothies for each morning – what’s great is that each morning we have a completely different breakfast recipe. Your overnight oats are good to go – you can literally eat them out of the jar with a spoon, or serve them in a bowl. Whatever you like, and the smoothies are all ready and prepped – you just need to throw the prepped smoothie into a blender with 1/2 to 3/4 cup of water, Or as needed and you’re good to go (and you can have the raw nuts on the side).

Then for lunch, you’ve got the option of the egg and brown rice salad, or the quinoa and chickpea salad. Or your plant-based alternative (watch video for more details on the plant-based alternatives).

For your snacks, you’ve got a different fruit and nut combo that you can pick for each day (or another 200 calorie snack of your choice).

And then for dinner, you’e got the chicken, quinoa and vegetable dinner, or the salmon, roast potato and vegetable dinner (or your plant-based alternative, watch video for details).


A FEW THINGS TO NOTE

All of the foods that I’ve used should last for a week if stored in the fridge. Just make sure you eat them within 7 days. You can freeze the dinners if you’d prefer to and then heat them up, but the lunches and overnight oats won’t keep well in the freezer. Also be sure to keep your smoothie prep in the freezer.

You can heat your meals up in a pan or any other way you’d prefer, or eat them cold – whatever floats your boat. I like to heat my chicken dinner up in a pan for a few minutes and then serve it! And I like to take my overnight oats, my lunches and my snacks with me to work.

All the meals are roughly 400 calories each – and if you’ve followed my guidelines with the alternative plant-based options and portions (watch the video for details), your meals should still be roughly 400 calories each as well.

I hope you enjoy these meals and recipes! These are meals that I like to eat, and recipes based on what I ate when I was trying to lose weight. If you don’t like any particular ingredient that I’ve used feel free to use another similar ingredient that you’d prefer that is roughly the same amount of calories.

You can make multiple servings of just one or two of these recipes if you’d prefer an even quicker meal prep time, and don’t feel the need to have as many meal options throughout the week – it’s totally up to you!


CALORIES PER DAY

We’re all different and so every women has different calorie needs to lose weight in a healthy way.

So if you’d like to follow a 1400 diet you can eat all of the 3 meals and the snack everyday that I showed you as planned (3 meals + 1 snack).

If you’d like to follow a 1200 calorie diet, you can eat all 3 meals, and just leave out the fruit and nut snack of 200 calories.

And if you need to eat more to lose weight in a healthy way – like 1600 calories or more. Then you can add another 200 calorie snack. Like another 200 calorie fruit and nut snack, or any other snack that’s 200 calories – or more calories if you need that.



Here is the FREE 3 day eating plan for weight-loss that you can download here on my blog – this is what I used to lose 40 Lbs!


BREAKFAST – OVERNIGHT OATS

APPLE-YOGURT OVERNIGHT OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/4 cup water
-Pinch cinnamon
-2/3 cup plain full cream yogurt (or non-dairy alternative)
-1 chopped apple
-Optional: 1 teaspoon 100% pure maple syrup

Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!

Calories (Per 1 serve):
-Roughly 400 cal


BANANA-YOGURT OVERNIGHT OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/4 cup water
-Pinch cinnamon
-2/3 cup plain full cream yogurt (or non-dairy alternative)
-1 medium smashed banana
-Optional: 1 teaspoon 100% pure maple syrup

Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!

Calories (Per 1 serve):
-Roughly 400 cal


BLUEBERRY, PINEAPPLE & CASHEW OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-Pinch cinnamon
-10 raw cashew nuts
-1/2 cup frozen blueberries
-1/2 cup frozen diced pineapple
-Optional: 1 teaspoon 100% pure maple syrup

Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!

Calories (Per 1 serve):
-Roughly 400 cal


MIXED BERRY & PEANUT-BUTTER OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-Pinch cinnamon
-1 Tablespoon unsweetened peanut butter
-1 cup mixed frozen berries
-Optional: 1 teaspoon 100% pure maple syrup

Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!

Calories (Per 1 serve):
-Roughly 400 cal



BREAKFAST – SMOOTHIE PREP

BLUEBERRY BANANA SMOOTHIE
Ingredients:
-1 medium banana
-1/3 medium avocado
-1 cup frozen blueberries
-1 Tablespoon dry rolled oats
-14 raw almonds on side

Method:
-Peel and slice the banana and avocado
-Add all ingredients (except almonds) together in a re-useable ziplock bag
-Add almonds to a separate small bag or container
-Place smoothie prep in the freezer immediately until use
-Place almonds in the fridge
-When you’re ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-Serve in a glass and drink chilled, eat raw nuts on side

Calories (Per 1 serve):
-Roughly 400 cal


BERRY, BANANA & SPINACH SMOOTHIE
Ingredients:
-1 medium banana
-1/3 medium avocado
-1 cup frozen mixed berries
-Small handful baby spinach
-1 Tablespoon dry rolled oats
-8 raw walnut halves on side

Method:
-Peel and slice the banana and avocado
-Add all ingredients (except walnuts) together in a re-useable ziplock bag
-Add walnuts to a separate small bag or container
-Place smoothie prep in the freezer immediately until use
-Place walnuts in the fridge
-When you’re ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-Serve in a glass and drink chilled, eat raw nuts on side

Calories (Per 1 serve):
-Roughly 400 cal


MANGO & BANANA SMOOTHIE
Ingredients:
-1 medium banana
-1 cup chopped frozen mango
-1/3 medium avocado
-10 raw cashew nuts on side

Method:
-Peel and slice the banana and avocado
-Add all ingredients (except cashews) together in a re-useable ziplock bag
-Add cashews to a separate small bag or container
-Place smoothie prep in the freezer immediately until use
-Place cashews in the fridge
-When you’re ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-Serve in a glass and drink chilled, eat raw nuts on side

Calories (Per 1 serve):
-Roughly 400 cal



SALAD PREP – KALE, CRANBERRY, CARROT & BEET SALAD

INGREDIENTS:
-4 handfuls of roughly chopped, washed kale
-2 to 4 medium carrots
-1 small to medium beetroot (or handful pre-grated)
-4 Tablespoons dried cranberries
-2 Tablespoons unsweetened balsamic vinegar
-Fresh lemon juice
-1 Teaspoon olive oil
-Sea salt
-Black pepper
(Serves salad for 4 meals)

METHOD:
-Toss the chopped kale, olive oil and sea salt together in a bowl
-Gently rub the oil and salt into the kale for about a minute (to soften the kale)
-Either peel and grate the beetroot, or use pre-grated
-Peel and roughly chop the carrot
-Add the veggies and the dried cranberries to the salad
-Add fresh lemon juice, balsamic vinegar, sea salt and black pepper to taste
-Toss the salad
-Serve with the lunch meals below (Chickpeas and quinoa)


SALAD PREP – KALE, CELERY, PEPPER & TOMATO

INGREDIENTS:
-3 handfuls of roughly chopped, washed kale
-1 big cup cherry tomatoes (left whole)
-1 to 2 stalks celery
-1 small-medium red bell pepper
-Italian herb mix
-Fresh lemon juice
-1 Teaspoon olive oil
-Sea salt
-Black pepper
(Serves salad for 3 meals)

METHOD:
-Toss the chopped kale, olive oil and sea salt together in a bowl
-Gently rub the oil and salt into the kale for about a minute (to soften the kale)
-Chop the celery and red bell pepper
-Add the veggies and cherry tomatoes to the salad
-Add fresh lemon juice, Italian herb mix, sea salt and black pepper to taste
-Toss the salad
-Serve with the lunch meals below (Eggs and brown rice)



LUNCH PREP – CHICKPEAS, QUINOA & SALAD

INGREDIENTS:
-2 cups cooked quinoa
-2 + 2/3 cup cooked/ canned chickpeas
-Kale, cranberry, carrot & beet salad (recipe above)
(Serves 4 meals)

METHOD (PER SERVING):
-1/2 cup cooked quinoa
-2/3 cup cooked/ canned chickpeas
-1/4 salad serving (Kale, cranberry, carrot & beet salad)

CALORIES (PER SERVING):
-Roughly 400 calories per serve

(Ingredients serve 4 meals)



LUNCH PREP – EGGS, BROWN RICE & SALAD

INGREDIENTS:
-2 cups cooked brown rice
-6 hard boiled eggs
-Kale, celery, pepper & tomato salad (recipe above)
(Serves 3 meals)

METHOD (PER SERVING):
-1/2 cup cooked brown rice
-2 hard boiled eggs
-1/3 salad serving (Kale, celery, pepper & tomato salad)

CALORIES (PER SERVING):
-Roughly 400 calories per serve

(Ingredients serve 3 meals)



SNACK PREP – FRUIT & NUTS

SNACKS FOR 7 DAYS:

Day 1. 1 Medium apple + 14 raw almonds
Day 2. 1 Medium apple + 14 raw almonds
Day 3. 1 Medium apple + 14 raw almonds
Day 4. 2 small clementines + 10 raw pecan halves
Day 5. 2 small clementines + 10 raw pecan halves
Day 6. 1 nectarine + 100g strawberries + 10 raw cashews
Day 7. 1 nectarine + 100g strawberries + 10 raw cashews

*Each snack is roughly 200 calories



DINNER PREP – ROASTED POTATOES

INGREDIENTS:
-400g regular potatoes
-1 teaspoon cooking oil
-Sea salt
-Black pepper
-Italian herb mix
(Serves potatoes for 4 dinner meals)

METHOD:
-Preheat oven to 180 C/ 360 F
-Wash and roughly chop potatoes
-Add chopped potatoes to a baking tray
-Toss the potatoes in cooking oil, sea salt, black pepper and Italian herb mix
-Roast for about 40 minutes, or until fully cooked
-Serve with dinner meals below (Salmon, roasted potatoes & veggies)


DINNER PREP – ROASTED VEGETABLES

INGREDIENTS:
-Roasting vegetables of choice (*recommended 70 cal per serving)
-1 teaspoon cooking oil
-Sea salt
-Black pepper
-Italian herb mix
(Serves potatoes for 7 dinner meals)

*Recommended vegetable serving is roughly 70 calories per dinner meal. As there are 7 dinner meals for the week, I made roughly 490 calories worth of vegetables for the entire week.
*I used a selection of butternut squash, beetroot, onion, red bell pepper, zucchini and cherry tomatoes.

METHOD:
-Preheat oven to 180 C/ 360 F
-Wash and roughly chop vegetables (or use pre-chopped veggies)
-Add chopped veggies to a baking tray
-Toss the vegetables in cooking oil, sea salt, black pepper and Italian herb mix
-Roast for about 20-40 minutes, or until fully cooked
-Serve with dinner all meals below



DINNER PREP – TANGY TOMATO CHICKEN

INGREDIENTS:
-300g chicken breast meat (sliced)
-2 Tablespoons pure tomato paste
-1 teaspoon cooking oil
-Fresh lemon juice
-Italian herb mix
-Sea salt and black pepper
(Serves chicken for 3 meals)

METHOD:
-Place the sliced chicken breast meat in a pan
-Add sea salt, black pepper, Italian herb mix, fresh lemon juice and 2 Tablespoons of pure tomato paste
-Cook the chicken over a medium-high heat on the stove for 10-15 minutes
-Toss it with a spatula, and you can add a splash of water to the pan while you’re cooking it if it gets too dry
-Serve with dinner meals below (Chicken, quinoa & veggies)


DINNER PREP – ROASTED SALMON

INGREDIENTS:
-400g salmon fillets
-Fresh lemon juice
-Sea salt & black pepper
(Serves salmon for 4 meals)

METHOD:
-Add salmon to a baking tray with fresh lemon juice, sea salt and black pepper
-Bake in the oven for about 15 minutes at 180 C/ 160 F, or longer if you need to
-Serve with dinner meals below (Salmon, roasted potatoes & veggies)



DINNER PREP – TOMATO CHICKEN, QUINOA & VEGGIES

INGREDIENTS:
-300g Tangy tomato chicken (recipe above)
-1 + 1/2 cups cooked quinoa
-3 servings roasted vegetables (recipe above)
-3 small handfuls steamed broccoli (roughly 180g)
(Serves 3 meals)

METHOD (PER SERVING):
-100g Tangy tomato chicken (recipe above)
-1/2 cup cooked quinoa
-1 serving roasted vegetables (recipe above)
-1 small handful steamed broccoli (roughly 60g)

CALORIES (PER SERVING):
-Roughly 400 calories per serve

(Ingredients serves 3 meals)


DINNER PREP – SALMON, ROASTED POTATOES & VEGGIES

INGREDIENTS:
-400g Roasted salmon (recipe above)
-400g Roasted potatoes (recipe above)
-4 servings roasted vegetables (recipe above)
-4 small handfuls steamed broccoli (roughly 240g)
(Serves 4 meals)

METHOD (PER SERVING):
-100g Roasted salmon (recipe above)
-100g roasted potatoes (recipe above)
-1 serving roasted vegetables (recipe above)
-1 small handful steamed broccoli (roughly 60g)

CALORIES (PER SERVING):
-Roughly 400 calories per serve

(Ingredients serves 4 meals)



Take note: Please note that you should be in a healthy state before you decide to follow a new way of eating, or a calorie restricted diet. It’s always advised that you talk to your GP, doctor or health care professional to see if a new way of eating is suitable for your personal health needs.


Photos and video by Liezl Jayne Strydom – for liezljayne.com

Follow:

Leave a Reply

Your email address will not be published. Required fields are marked *