1 hour prep for the busy girl (to get healthy or lose weight)
A week of high protein prep in 1 hour
I’m back with a new week of meal prep.. I just love the feeling of having all my meals stacked up in the fridge, so I can have a productive week and know I’m eating healthy!
This also makes a great meal plan if you wanting to lose weight – cause these are nutrient dense meals that are lower calorie, high protein and balanced (and it’s so easy to personalize for you, I show you how at the end of the video).
We’re making 16 meals in about 1 hour – breakfast, lunch, dinner and snacks! All these recipes are gluten-free, and there’s dairy-free + vegan alternatives I’ve listed below.
You can see how I prep everything in my YouTube video below, and you can download a free grocery shopping list for this week of prep here: https://liezljayne.dpdcart.com/product/248315
Hope you enjoy!
Liezl
12 more weeks of high protein 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 – Chocolate chip baked oatmeal
Ingredients
2 bananas
1 ¾ cups oats
1 egg (or vegan egg replacer)
1/3 cup almonds
¼ cup almond butter (or peanut butter)
¼ cup brown sugar
3 tbsp dark chocolate chips
1 ½ cups milk (nonfat dairy or unsweetened soy)
2/3 tsp baking powder
½ tsp vanilla
½ tsp cinnamon
Pinch salt
Storage
4x 30 oz containers
(4 servings, 16g protein, 400 cal each)
Lunch – Butter bean & fire roasted tomato soup
Ingredients
3 cans white beans (cannellini, butter, or great northern)
1 can fire roasted diced tomatoes (15 oz)
3 cups low-sodium vegetable broth
1 medium onion
¼ cup tomato paste
2 tbsp olive oil
3 tbsp chopped parsley
2 tsp dried basil
2 tsp dried thyme
½ tsp red pepper flakes
1 tsp lemon zest
Squeeze lemon juice
1 tsp maple syrup
½ tsp salt (or to taste)
Pepper
1 to 3 cloves garlic (optional)
Storage
4x 16 oz jars/containers
(4 servings, 23g protein, 400 cal each)
Dinner – Red Thai chicken curry
Chicken curry
675 g (1.5 lb) skinless chicken breast meat (or sub with 2 x 400 g packs firm tofu)
1 medium onion
1 red bell pepper
150 g green beans
1 cup light unsweetened
coconut milk (from a can)
2 tbsp cooking oil
2 tbsp red Thai curry paste
1 tbsp coconut aminos
½ tsp ginger powder (or 1 tbsp fresh grated ginger)
Salt and pepper
1 to 2 cloves garlic (optional)
Sides/toppings
2 cups cooked white basmati rice (2/3 cup dry rice with 1 ½ cups water)
Fresh cilantro
Storage
4x 36 oz containers
(4 servings, 43g protein, 400 cal each)
Snack – spiced orange with honey yogurt
Spiced oranges
4 medium oranges
1 tbsp brown sugar
½ tsp cinnamon
Vanilla extract (1–2 drops per half orange)
Honey yogurt
3 cups plain yogurt (Greek nonfat or unsweetened soy)
2 tbsp honey (or maple syrup)
Cinnamon
Storage
4x 30 oz divided containers
(4 servings, 18g protein, 200 cal each)
Recipes and video by Liezl Jayne, Photos by Rob Williams for liezljayne.com
