“Lego” freezer meal prep for women
I decided to try the viral “lego” freezer meal prep, but I wanted to do it my own way. With this type of prep you freeze your meal prep items in individual portions and if you make enough items, you’re able to mix and match to make different meal combinations. But what I’ve noticed is a lot of people are prepping really big serving sizes with this type of prep (I think the portions seem less when they’re in frozen cubes), and that could be counterproductive for some women who might be prepping specifically to get healthy or to lose weight. I decided to try figure out how I could make 400 calorie meals (like I usually do on my channel) with any combination of protein, starches and vegetables. I’ll share how I did this with all the recipes, plus all the meal combinations I make with my items for over a week.. and also my thoughts on how this type of prep compares to the meal prep I usually do, and if I think it’s worth it.
Ps. All recipes are gluten free and dairy free, and you can easily make them vegan if you want. Ingredients for everything are listed under the video!
Hope you enjoy!
Liezl
12 more weeks of high protein meal prep recipes
A few of 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/
RECIPES
PROTEINS – 200 CAL SERVINGS
HONEY CHICKEN
Ingredients:
1 lbs chicken pieces (or 14oz firm tofu for a vegan option)
4 tbsp honey
4 tsp sriracha
2 tbsp apple cider vinegar
2 tsp sesame oil
1 tsp onion powder
1/2 tsp ginger powder
Salt and pepper
(serves 4, roughly 200 cal per serving)
MEXICAN BEEF
Ingredients:
16 oz 90% lean ground beef (or sub with 2 x 400 g packs firm tofu in crumbles)
1 onion
1 tbsp tomato paste
Juice from 1 lime
Spray cooking oil
2 tsp oregano
1 tsp paprika
1 tsp onion powder
1 tsp brown sugar
½ tsp chili flakes
½ tsp chili powder
¼ tsp pepper
Pinch cumin
Salt
(serves 4, roughly 200 cal per serving)
TOMATO BAKED TOFU
Ingredients:
1 ½ x 400 g packs firm tofu
2 medium tomatoes
1 medium onion
3 tbsp tomato paste
1 tbsp oil
1 + 1/2 tbsp dijon mustard
1 + 1/2 tbsp coconut aminos (or low-sodium soy sauce)
1 + 1/2 tbsp maple syrup
2 tsp oregano or basil (or both)
Salt and pepper
(serves 4, roughly 200 cal per serving)
STARCHES – 150 CAL SERVINGS
CILANTRO LIME RICE
Ingredients:
2 cups cooked white basmati rice (2/3 cup dry with 1 ½ cups water)
1 ½ tbsp olive oil
½ cup chopped fresh cilantro
2 spring onions (1/4 cup sliced)
2 tsp lime zest
2 tbsp lime juice
¼ tsp chili flakes (optional)
Salt and pepper
(serves 4, roughly 150 cal per serving)
TOMATO RICE
Ingredients:
2 cups cooked white basmati rice (2/3 cup dry with 1 ½ cups water)
1 ½ tbsp avocado oil
1/8 onion
1/4 cup tomato sauce (from a can)
1 tsp salt
1 cups hot water
1/2 cup hot veg broth
1/4 tsp onion powder
1/2 jalapeno
1 sprig cilantro
(serves 4, roughly 150 cal per serving)
PARMESAN ROASTED BABY POTATOES
Ingredients:
1.2 lbs baby potatoes
1 tbsp oil
1 tsp salt
3 tbsp parmesan
3 tbsp finely chopped cilantro
1/2 tsp smoked paprika
1 tsp oregano
1/2 tsp onion powder
1/4 tsp freshly ground black pepper
1 pinch cayenne pepper
(serves 4, roughly 150 cal per serving)
VEG – 50 CAL SERVINGS
PEPPER & ONION MIX
Ingredients:
2 green bell pepper
1 red bell pepper
1 yellow bell pepper
2 green jalapeños
1 red onion
1 tsp oil (or spray cooking oil)
Chili flakes
Salt and pepper
(serves 4, roughly 50 cal per serving)
HONEY CHILLI LIME BRUSSEL SPROUTS
Ingredients:
1 lbs Brussels sprouts, trimmed and halved lengthwise
1 tsp oil (or spray)
2 tsp honey
Zest from 1/2 lime
Juice from 1/2 lime
1 tsp chili powder
Salt and pepper
(serves 4, roughly 50 cal per serving)
GREEN CAULIFLOWER RICE
Ingredients:
1 pack frozen cauliflower rice (about 340g)
1/2 tbsp avocado oil
1 tbsp finely chopped walnuts (can sub with sunflower or hemp seeds)
Juice from 1 lime
1 cup baby spinach
1/8 cup fresh parsley (chopped)
1/8 cup fresh cilantro (chopped)
1/2 tsp onion powder
1/4 to 1/2 tsp salt
1 to 3 tbsp water (only if needed to blend)
(serves 4, roughly 50 cal per serving)
Recipes and video by Liezl Jayne for liezljayne.com