This is my fastest meal prep I’ve ever done, and we are not sacrificing on flavor at all!
I’ve shared so many meal prep weeks on my YouTube channel, where we make 16 meals and snacks in about an hour.. but, I wanted to beat that.. and I thought 30 min might be possible!
The only way we can do this is:
- No cooking of any kind
- Minimal chopping
- And ready made proteins are allowed (because I want it to be both fast and high protein)
Hope you enjoy this week of prep!
Liezl
Ps. Even without any cooking and minimal chopping, I managed to still make this healthy and hit roughly 100g protein per day (when you make BLDS).. and as usual it’s easy to make everything gluten-free and dairy-free if you want!
Breakfast: Protein Bento Box
- 8 pre-cooked hardboiled eggs
- 4 snack cheeses (dairy or plant based)
- 4 x 150g greek yogurt tubs (dairy or plant based)
- 1/2 cup fresh berries
- 1/8 cup raw or dry roasted almonds
- Optional: 1/2 to 1 small box crackers, or about 5-10 regular crackers per serving (I use Simple Mills organic seed crackers)
+ 4 small spoons for the yogurt
*roughly 400 cal without optional crackers, and 36g protein
Lunch: Mediterranean white bean tuna salad
- 2 x 4oz cans skipjack tuna (in saltwater, drained)
- 1 x 15oz can cannellini beans (drained and rinsed)
- 1 or 2 small shallots (or 1/4 to 1/2 red onion)
- 1/3 cup sun-dried tomato slices (oil drained, I use California Sun Dry julienne cut)
- 1/3 cup Kalamata olive slices (drained)
- 100g greek feta (or vegan feta)
- 1/2 to 1 cup chopped fresh parsley
- 1 tbsp olive oil
- Juice from 1/2 to 1 lemon
- Salt and pepper
- Optional: 4 to 8 slices sourdough bread (or gluten-free sourdough bread, I use 4 slices)
*roughly 400 cal without optional bread, and 22g protein
Dinner: Asian chicken crunch bowl
Salad ingredients:
- 12oz pre-shredded cole slaw mix (green cabbage, purple cabbage, carrot)
- 3 to 6oz pre-washed baby spinach (depending on how big you want your salad, I use 3 to 4oz)
- 8oz pre-shredded / pulled rotisserie chicken
- 1 + 1/2 cups pre-cooked shelled edamame
- 2 to 4 sprigs spring onion
- 1/8 cup roasted salted peanuts
- 1 to 2 tsp sesame seeds (black, white, or both)
Peanut butter dressing ingredients:
- 1/3 cup creamy peanut butter
- 2 tbsp soy sauce or coconut aminos
- 2 tbsp rice vinegar (or apple cider vinegar)
- 1 tbsp toasted sesame oil (or regular sesame oil, or neutral oil)
- 1 tbsp honey
- 1 tbsp fresh lime juice (or lemon juice)
- 1/4 cup warm water
- Salt and pepper
*roughly 500 cal and 30g protein
Snack: Chocolate chia pudding
- 1/4 to 1/2 cup warm water (for mixing cocoa powder)
- 1/4 cup unsweetened cocoa powder (or raw cacao powder)
- 2 cups unsweetened soy milk (plain or vanilla-flavored)
- 3/4 cup chia seeds
- 2 to 4 tbsp maple syrup
- 1/2 tsp vanilla extract
- Small pinch of salt
- Optional: a few dark chocolate chips
*roughly 250 cal with 2 tbsp maple syrup, and 11g protein
Grocery Shopping List
Proteins
- 8 pre-cooked hard-boiled eggs
- 2 × 4 oz cans skipjack tuna (in saltwater)
- 8 oz pre-shredded rotisserie chicken
- 1½ cups pre-cooked shelled edamame
Dairy (or dairy-free alternatives)
- 4 × 150g Greek yogurt tubs (or plant-based Greek style)
- 4 Babybel cheeses (or plant-based)
- 100g Greek feta (or vegan feta)
Fruit & Vegetables
- 12 oz pre-shredded coleslaw mix
- 3–4 oz baby spinach
- ½ cup fresh berries (blueberries, raspberries, or both)
- 1–2 small shallots (or ¼–½ red onion)
- ½–1 cup fresh parsley
- 2–4 spring onions
- ⅓ cup sun-dried tomato slices
- ⅓ cup sliced Kalamata olives
- 1 lemon
- 1 lime (or an extra lemon)
Grains & Bakery
Optional
- 1 box Simple Mills Seed Crackers (or your favorite crackers)
- 4-8 slices sourdough bread (or gluten-free sourdough)
Pantry
- 1 × 15 oz can cannellini beans
- ¾ cup chia seeds
- ⅛ cup raw or roasted almonds
- ⅛ cup roasted salted peanuts
- 1–2 tsp sesame seeds
- ⅓ cup creamy peanut butter
- 2 tbsp soy sauce (or coconut aminos)
- 2 tbsp rice vinegar (or apple cider vinegar)
- 1 tbsp toasted sesame oil
- 1 tbsp olive oil
- 1 tbsp honey
- 2–4 tbsp pure maple syrup
- ¼ cup unsweetened cocoa powder
- ½ tsp vanilla extract
- 2 cups unsweetened soy milk
- Salt
- Black pepper
Optional Toppings
• Chocolate chips or chopped dark chocolate (for the chia pudding)
Recipes by Liezl Jayne Strydom / Video by Liezl Jayne Strydom and Rob Williams / Photos by Rob Williams