1 hour high protein meal prep (for the summer busy girl)

This is high protein meal prep for summer! I’m prepping 16 meals and snacks for the week in about 1 hour, so I can have easy meals ready-to-go in the fridge.

Ps. All these recipes are gluten free, and I will share dairy-free and vegan options.

Hope you enjoy!

Liezl

Menu

• Breakfast: Morning coffee overnight oats
• Lunch: Mediterranean crustless quiche
• Dinner: Juicy tomato basil chicken
• Snack: Blueberry peach protein smoothies

12 more weeks of high protein meal prep recipes

These recipes are from my NEW book ‘Meal Prep For The Busy Girl’ – if you like this there’s 12 weeks of meal prep in the book!
You can use the code ‘MEALPREP20’ to get 20% off this month only: https://guides.liezljayne.com/busygirlmealprep/

You can also download this week’s shopping list for free: https://guides.liezljayne.com/busygirlmealprep-shoppinglist-summer2/

Breakfast

• 2 cups rolled oats
• 8 tsp chia seeds
• 6 tbsp almond butter
• 8 tsp instant coffee powder (I use freeze-dried)
• 8 tsp brown sugar
• 3 cups milk (nonfat dairy or unsweetened soy)

Toppings

• Instant coffee powder (Iuse freeze-dried)

Storage

• 4x 12 oz containers

(4 servings, 400 cal each)

Lunch

• 8 eggs (or vegan egg replacer, I like Just Egg)
• 1 cup milk (whole dairy or unsweetened soy)
• 150 g Greek feta (or vegan feta)
• ¼ cup mozzarella (or vegan mozzarella)
• ¼ cup parmesan (or vegan parmesan)
• 15 to 20 kalamata olives (pitted, sliced), OR 1/3 cup sun-dried tomatoes (oil drained, sliced)
• ½ small onion
• 110 g (4 oz) mushrooms
• 50 g baby spinach
• 1 tbsp cooking oil
• ½ tsp onion powder
• ¼ tsp salt
• ¼ tsp pepper

Storage

• 4x 36containers

(4 servings, 400 cal each)

Dinner

Chicken

• 675 g (1.5 lb) skinless chicken breast meat (or sub with 2 x 400 g packs firm tofu)
• 800 g (28 oz) cherry tomatoes
• 1 onion
• 2 tbsp cooking oil
• ½ cup fresh basil
• 1 tsp onion powder
• Squeeze of lime juice
• Salt and pepper
• 1 to 2 cloves garlic (optional)

Green beans

• 300 g green beans
• ½ tbsp cooking oil
• Salt and pepper

Sides/toppings

• 2 cups cooked white basmati rice (2/3 cup dry + 1 ½ cups water)
• Fresh basil
• 1 lime (cut in wedges, optional)

Storage

• 4x 36 oz containers

(4 servings, 400 cal each)

Snack

• 3 cups plain yogurt (non-fat dairy or unsweetened soy)
• 2 scoops vanilla protein powder (or vegan protein powder)
• 2 cups frozen blueberries
• 2 cups frozen peach slices
• 2 tsp maple syrup
• ½ to 1 cup water (to blend, or as needed)

Storage

• 4x 12 oz jars/bottles

(4 servings, 200 cal each)

Recipes and video by Liezl Jayne for liezljayne.com / Photos by Rob Williams for liezljayne.com