1 hour weight loss meal prep

Recently I’ve been trying to simplify my meal prep a lot, to make it much easier to get it done in about an hour!

What makes THIS meal prep kind of special is that it’s high protein, it’s ideal for losing or maintaining weight (you can customize it to get anywhere from 1200-1800 calories per day) AND I’ve simplified it A LOT (as I said).

In this video (below), I prepped all my meals and snacks for the week (Monday to Friday) in just over an hour (16 meals + snacks). Here’s all the recipes and ingredients!

If you made all of these meals, you’d be getting almost 100g of protein per day (95+ grams). It’s all GF + DF, and I’ve got vegan options for you.

Hope you enjoy! Liezl

All these meals + snacks are in my latest youtube video (above).
This meal plan is part 4, you can check out part 1 here: https://liezljayne.com/easy-weight-loss-meal-prep-in-1-hour-high-protein-meals-healthy-snacks-for-the-week/ , part 2 here: https://liezljayne.com/easy-weight-loss-meal-prep-in-1-hour-high-protein-healthy-snacks-for-the-week-pt-2/ , and part 3 here: https://liezljayne.com/weight-loss-meal-prep-in-1-hour-high-protein-meals-healthy-snacks-for-the-week-pt-3/

ON THE MENU

Breakfast: Coffee banana protein smoothies

Lunch: Spicy chickpea mayo wraps

Dinner: Salmon Teriyaki bowls

Snack: Egg + veggie muffins

Customizing calories

Here’s how to customize the calories of this meal prep plan:
– All the meals are roughly 400 calories (all the breakfasts, lunches and dinners)
– And the snacks are roughly 200 calories (the smoothie snacks)
– So it’s very easy to mix and match the meals and snacks to get however many calories you want per day!

1200 CAL:
– Breakfast
– Lunch
– Dinner

1400 CAL:
– Breakfast
– Lunch
– Dinner
– Snack

1600 CAL:
– Breakfast
– Lunch
– Dinner (double up dinner portion)

1800 CAL:
– Breakfast
– Lunch
– Dinner (double up dinner portion)
– Snack

RECIPES

BREAKFAST – COFFEE BANANA PROTEIN SMOOTHIES

INGREDIENTS: serves 4
– 4 bananas
– 3 to 4 cups plain unsweetened yogurt (3 cups coconut yogurt, or 4 cups non-fat dairy – 80 cal per serving)
– 4 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 4 tsp sweetener (I use maple syrup)
– 2 tbsp instant coffee powder
– 4 tbsp almond butter (1/4 cup)
– 1 cup water
– 1 cup ice

INGREDIENTS: serves 5
– 5 bananas
– 3 + 3/4 to 5 cups plain unsweetened yogurt (3 + 3/4 cups coconut yogurt, or 5 cups non-fat dairy – 80 cal per serving)
– 5 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 5 tsp sweetener (I use maple syrup)
– 2 + 1/2 tbsp instant coffee powder
– 5 tbsp almond butter
– 1 cup water
– 1 cup ice

Calories: roughly 400 cal per smoothie (or 4 points if you use the point system from The Beautiful Body Guide)
Protein: 32g (using dairy non-fat plain yogurt)
Make it vegan: Use vegan coconut yogurt and vegan protein powder

SNACK – EGG + VEGGIE MUFFINS

INGREDIENTS: serves 4
– 1 cup baby spinach
– 1 small/ medium red bell pepper (about 3/4 cup chopped)
– 1 small/ medium green bell pepper (about 3/4 cup chopped)
– 1 cup cherry tomatoes
– 10 large eggs (or vegan egg replacer like ‘Just egg’)
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 1/4 cup crumbled feta cheese (or vegan feta)
– Optional toppings: extra feta, hot sauce + parsley/ cilantro (add after baking)
(makes 12 muffins, 3 per serving)

INGREDIENTS: serves 5
– 1 cup baby spinach
– 1 small/ medium red bell pepper (about 3/4 cup chopped)
– 1 small/ medium green bell pepper (about 3/4 cup chopped)
– 1 cup cherry tomatoes
– 12 large eggs (or vegan egg replacer like ‘Just egg’)
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 1/3 cup crumbled feta cheese (or vegan feta)
– Optional toppings: extra feta, hot sauce + parsley/ cilantro (add after baking)
(makes 15 muffins, 3 per serving)

Calories: roughly 200 per serving (or 2 points if you use the point system from The Beautiful Body Guide)
Protein: 18g (using dairy feta)
Make it vegan: Use a vegan egg replacer like “Just egg”, and vegan feta

LUNCH – SPICY CHICKPEA MAYO WRAPS

WRAP INGREDIENTS: serves 4
– 4 x burrito sized tortilla (roughly 200 cal each)
– Red bell pepper slices (1 x small/ medium bell pepper)
– Baby spinach or lettuce (2 cups)
– Optional: Fresh cilantro or onion slices
CHICKPEA MAYO INGREDIENTS: serves 4
– 1 can chickpeas (or 1 can + 1/2 cup)
– 4 tbsp mayonnaise
– 4 tsp ketchup
– 2 tsp sriracha or hot sauce (or as needed)
– 4 tsp lemon juice
– Smoked paprika (just a pinch, optional)
– Salt and pepper

WRAP INGREDIENTS: serves 5
– 5 x burrito sized tortilla (roughly 200 cal each)
– Red bell pepper slices (1 x small/ medium bell pepper)
– Baby spinach or lettuce (2-3 cups)
– Optional: Fresh cilantro or onion slices
CHICKPEA MAYO INGREDIENTS: serves 5
– 1 can + 1 cup chickpeas (roughly 1 + 1/2 cans)
– 5 tbsp mayonnaise
– 5 tsp ketchup
– 2 to 3 tsp sriracha or hot sauce (or as needed)
– 5 tsp lemon juice
– Smoked paprika (just a pinch, optional)
– Salt and pepper

Calories: roughly 400 cal per serving (or 4 points if you use the point system from The Beautiful Body Guide)
Protein: 12g
Make it vegan: It’s already vegan! (Be sure to use vegan mayo though)

DINNER – SALMON TERIYAKI BOWLS

BOWL INGREDIENTS: serves 4
– 400g Atlantic salmon (or 2 packs firm tofu)
– 1 + 1/3 cups edamame (shelled)
– 8 cups baby spinach
– 200g brocoli
– 2 cups cooked white rice (2/3 cup dry rice with 1 + 1/2 cups water)
– Optional toppings: sesame seeds and spring onion
TERIYAKI SAUCE INGREDIENTS: serves 4
– 1/8 cup low sodium soy sauce (or coconut aminos)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp brown sugar (or any granulated sugar)
– 1 tbsp honey (or maple syrup)
– 1/2 tbsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 1/8 cup water with 1/2 tbsp corn starch
– Salt and pepper
– Optional: 1/2 tsp red pepper flakes

BOWL INGREDIENTS: serves 5
– 500g Atlantic salmon (or 2 + 1/2 packs firm tofu)
– 1 + 2/3 cups edamame (shelled)
– 8 to 10 cups baby spinach
– 250g brocoli
– 2 + 1/2 cups cooked white rice (roughly 3/4 cup dry rice with 2 cups water)
– Optional toppings: sesame seeds and spring onion
TERIYAKI SAUCE INGREDIENTS: serves 5
– 2 + 1/2 tbsp low sodium soy sauce (or coconut aminos)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp brown sugar (or any granulated sugar)
– 1 + 1/4 tbsp honey (or maple syrup)
– 2 tsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 2 + 1/2 tbsp water with 2 tsp corn starch
– Salt and pepper
– Optional: 1/2 tsp red pepper flakes

Protein: 33g
Calories: roughly 400 cal (or 4 points if you use the point system from The Beautiful Body Guide)
Make it vegan: Use firm tofu to replace the salmon (about 2 packs), and maple syrup to replace the honey!

SHOPPING LIST – FOR 4 DAYS OF PREP

GRAINS
– 4 x burrito sized tortilla (roughly 200 cal each)
– 2 cups cooked white rice (roughly 2/3 cup dry rice)

MEAT, DAIRY + PROTEIN
– 3 to 4 cups plain unsweetened yogurt (3 cups coconut yogurt, or 4 cups non-fat dairy – 80 cal per serving)
– 4 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 10 large eggs (or vegan egg replacer like ‘Just egg’)
– 1/4 cup crumbled feta cheese (or vegan feta)
– 1 can chickpeas (or 1 can + 1/2 cup)
– 400g Atlantic salmon (or 2 packs firm tofu)
– 1 + 1/3 cups edamame (shelled)

FRUIT + VEGETABLES
– 4 bananas
– 11 cups baby spinach
– 2 small/ medium red bell peppers
– 1 small/ medium green bell pepper
– 1 cup cherry tomatoes
– 4 tsp lemon juice (1/2 to 1 lemon)
– 200g brocoli

PANTRY STAPES
– 4 tsp sweetener (I use maple syrup)
– 2 tbsp instant coffee powder
– 4 tbsp almond butter (1/4 cup)
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 4 tbsp mayonnaise
– 4 tsp ketchup
– 2 tsp sriracha or hot sauce
– Smoked paprika (just a pinch, optional)
– 1/8 cup low sodium soy sauce (or coconut aminos)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp brown sugar (or any granulated sugar)
– 1 tbsp honey (or maple syrup)
– 1/2 tbsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 1/2 tbsp corn starch

OTHER
– 1 cup + 2 tbsp water
– 1 cup ice

OPTIONAL
– Parsley/ cilantro
– Sesame seeds
– Spring onion
– 1/2 tsp red pepper flakes

SHOPPING LIST – FOR 5 DAYS OF PREP

GRAINS
– 5 x burrito sized tortilla (roughly 200 cal each)
– 2 + 1/2 cups cooked white rice (roughly 3/4 cup dry rice)

MEAT, DAIRY + PROTEIN
– 3 + 3/4 to 5 cups plain unsweetened yogurt (3 + 3/4 cups coconut yogurt, or 5 cups non-fat dairy – 80 cal per serving)
– 5 scoops vanilla protein powder (I use a vegan one, 120 cal per scoop)
– 12 large eggs (or vegan egg replacer like ‘Just egg’)
– 1/3 cup crumbled feta cheese (or vegan feta)
– 1 can + 1 cup chickpeas (roughly 1 + 1/2 cans)
– 500g Atlantic salmon (or 2 + 1/2 packs firm tofu)
– 1 + 2/3 cups edamame (shelled)

FRUIT + VEGETABLES
– 5 bananas
– 13 cups baby spinach
– 2 small/ medium red bell peppers
– 1 small/ medium green bell pepper
– 1 cup cherry tomatoes
– 5 tsp lemon juice (1/2 to 1 lemon)
– 250g brocoli

PANTRY STAPES
– 5 tsp sweetener (I use maple syrup)
– 2 + 1/2 tbsp instant coffee powder
– 5 tbsp almond butter
– Salt and pepper
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 5 tbsp mayonnaise
– 5 tsp ketchup
– 2 to 3 tsp sriracha or hot sauce
– Smoked paprika (just a pinch, optional)
– 2 + 1/2 tbsp low sodium soy sauce (or coconut aminos)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp brown sugar (or any granulated sugar)
– 1 + 1/4 tbsp honey (or maple syrup)
– 2 tsp sesame oil (or any oil)
– 1/2 tsp onion powder (or garlic powder)
– 1/4 tsp ginger powder
– 2 tsp corn starch

OTHER
– 1 cup + 2 1/2 tbsp water
– 1 cup ice

OPTIONAL
– Parsley/ cilantro
– Sesame seeds
– Spring onion
– 1/2 tsp red pepper flakes

All photos, recipes + video by Liezl Jayne for liezljayne.com

1 hour weight loss meal prep – high protein meals + easy snacks (pt 4)