1 Hour meal prep for Autumn – 16 high-protein low-cal meals

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High protein meal prep for the busy girl

I know it’s a bit late for autumn, but I had to show you this week of meal prep – especially this honey BBQ chicken we gonna make with the crispiest potato wedges! We also making some of my other current favorite autumn meals: apple cinnamon baked oatmeal, roasted pepper protein bowls and caramelized onion dip with veggies (but I mean they’re classic flavors, so they really good all year!).

And in case you new to this ‘1 hour meal prep’ series on my YouTube channel and blog.. it’s perfect if you just wanna cook once, and then have healthy meals ready to go for the week!

So right now we making 16 healthy meals for the week in about 1 hour, that are ideal for the busy girl – and what I mean by that is that the portion sizes are perfect for women, especially if you want meals that are higher in protein and lower in calories. Actually all the meals in the whole series are about 400 calories, and the snacks are usually 200. So its really easy to make them and not have to think about calories again.. like if you trying to lose weight, it’s probably the easiest way to do it.. or just an easy way to maintain your weight!

All these recipes are gluten-free, and there’s dairy-free + vegan alternatives listed.

You can see how I prep everything in about an hour in my YouTube video below, and all the ingredients are listed below the video!
You can also download a free grocery shopping list for this week of prep here: https://liezljayne.dpdcart.com/product/247446

Hope you enjoy!
Liezl

12 more weeks of delicious meal prep recipes

This week of meal prep is from my NEW book ‘Meal Prep For The Busy Girl’ – if you like this week there’s 12 more in the book!
You can use the code ‘LAUNCH20’ to get 20% off this month only: https://guides.liezljayne.com/busygirlmealprep/

BREAKFAST
APPLE CINNAMON BAKED OATMEAL

Ingredients:
1 cup unsweetened applesauce
1 egg (or vegan egg replacer / chia egg)
2 cups rolled oats
1 medium/large apple (chopped)
1/3 cup almonds (chopped)
¼ cup almond butter (or peanut butter)
¼ cup brown sugar
1 ½ cups milk (nonfat dairy or unsweetened soy)
2/3 tsp baking powder
1 tsp vanilla
1 tsp cinnamon
Pinch of nutmeg
Pinch of salt

(4 servings, roughly 400 cal each, 15g protein)

LUNCH
ROASTED BELL PEPPER PROTEIN BOWLS

Bowl ingredients:
2 cups cooked quinoa (2/3 cup dry + 1 1/3 cups water)
200 g Greek feta (or vegan feta)
2 cups chopped cilantro
3 limes
4 tsp olive oil
Salt and pepper

Roasted bell peppers:
2 red bell peppers
2 orange bell peppers
1 tbsp cooking oil
1 tsp dried basil
Salt and pepper

Roasted chickpeas:
1 can chickpeas
1 tbsp cooking oil
½ tsp smoked paprika
Salt and pepper

(4 servings, roughly 400 cal each, 16g protein)

DINNER
HONEY BBQ CHICKEN WITH POTATO WEDGES

The chicken:
675 g (1.5 lb) skinless chicken breast meat (or sub with 2 x 400 g packs firm tofu)
Spray cooking oil

Honey BBQ sauce:
¼ cup unsweetened ketchup (tomato sauce)
½ tbsp cooking oil
2 tbsp honey (or maple syrup)
1 tbsp brown sugar
1 tbsp white vinegar
1 tsp smoked paprika
½ tsp onion powder
Salt and pepper

Potato wedges:
600 g potatoes
Spray cooking oil
1 tsp smoked paprika
1 tsp onion powder
Salt and pepper

Vegetables:
300 g broccoli
1 red onion
½ tbsp cooking oil
Salt and pepper

(4 servings, roughly 400 cal each, 40g protein)

SNACK
CARAMELIZED ONION YOGURT DIP WITH VEGGIES

Dip ingredients:
1 1/3 cups plain yogurt (nonfat Greek or unsweetened soy)
¼ cup tahini
1 tbsp olive oil
¼ cup chopped fresh
parsley
Squeeze lemon juice
Salt and pepper
Caramelized onions (see below)

Caramelized onions:
1 medium onion
1 tsp cooking oil
½ tsp maple syrup
Salt and pepper
Splash of water

Vegetables:
4 medium carrots
1 medium cucumber (or 8 stalks celery)
1 cup cherry tomatoes

(4 servings, roughly 200 cal each, 13g protein)

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