Autumn meal prep – 16 high protein meals in 1 hour
High protein meal prep for autumn
In this video and post, I’m sharing how I meal prep for the week in about 1 hour.
This week I wanted high protein meals (100g protein per day) that were autumn inspired. All these recipes are really easy to make, high protein and gluten-free. I’ll also share how you can make everything dairy-free and vegan.
I wanted to make this meal prep plan really customizable, so I’m sharing how you can customize the amount of days you prep meals for, and the calories you prep per day:
- I prep meals for 4 days, and I’ll eat them over 4-5 days with a few other snacks (and one or two other quick meals) in between. But you could prep meals for 2 to 6 days – I’ve listed the ingredients for each meal for 2, 4 and 6 days worth of prep, so you can make however many meals you want.
- You can customise the calories of this meal prep plan to get anywhere from 1200-3200 calories per day (It’s actually quite easy to do! I share this at the end of the video and post)
There is also a grocery shopping list at the end of the post!
Enjoy!
Liezl
You can meal prep with me in this video:
ON THE MENU: high protein autumn inspired meals
Breakfast: Healthy blueberry pancakes
Snack: Chocolate protein pudding
Lunch: Sweet potato, quinoa + feta bowls
Dinner: Tomato chicken bake (can sub with tofu)
RECIPES
BREAKFAST PREP: Healthy blueberry pancakes
Ingredients: SERVES 2
– 2 ripe bananas
– 2/3 cup rolled oats
– 4 eggs
– 1/8 tsp cinnamon
– 1/4 tsp vanilla extract
– 1/4 tsp baking soda
– 1/4 tsp baking powder
– 1/2 cup blueberries (add in after blending mix)
Toppings:
– 2 tbsp maple syrup (1 tbsp per serving)
(serves 2)
Ingredients: SERVES 4
– 4 ripe bananas
– 1 + 1/3 cup rolled oats
– 8 eggs
– 1/4 tsp cinnamon
– 1/2 tsp vanilla extract
– 1/2 tsp baking soda
– 1/2 tsp baking powder
– 1 cup blueberries (add in after blending mix)
Toppings:
– 4 tbsp maple syrup (1 tbsp per serving)
(serves 4)
Ingredients: SERVES 6
– 6 ripe bananas
– 2 cups rolled oats
– 12 eggs
– 1/3 tsp cinnamon
– 1 tsp vanilla extract
– 3/4 tsp baking soda
– 3/4 tsp baking powder
– 1 + 1/2 cup blueberries (add in after blending mix)
Toppings:
– 6 tbsp maple syrup (1 tbsp per serving)
(serves 6)
NOTES:
Per serving
Calories: roughly 400 cal
Protein: 18g
Container sizes: 36 oz + small sauce containers (optional)
Vegan alternative: Vegan egg replacer (I like Just Egg)
SNACK PREP: Chocolate protein pudding
Ingredients: SERVES 2
– 2 cups plain *yogurt (see notes)
– 6 medjool dates (pitted)
– 1/8 cup almond butter
– 1 to 1 + 1/2 tbsp cocoa powder
– 1/2 tsp vanilla extract
– pinch of cinnamon
– 1/2 to 1 tbsp maple syrup (optional, taste test first)
– splash of water (to blend, only if needed)
Toppings:
– A few dark chocolate chips (optional)
(serves 2)
Ingredients: SERVES 4
– 4 cups plain *yogurt (see notes)
– 12 medjool dates (pitted)
– 1/4 cup almond butter
– 2 to 3 tbsp cocoa powder
– 1 tsp vanilla extract
– pinch of cinnamon
– 1 to 2 tbsp maple syrup (optional, taste test first)
– 1/8 cup water (to blend, only if needed)
Toppings:
– A few dark chocolate chips (optional)
(serves 4)
Ingredients: SERVES 6
– 6 cups plain *yogurt (see notes)
– 18 medjool dates (pitted)
– 1/3 cup almond butter
– 3 to 4 tbsp cocoa powder
– 3/4 tsp vanilla extract
– pinch of cinnamon
– 1 to 3 tbsp maple syrup (optional, taste test first)
– 1/8 cup water (to blend, only if needed)
Toppings:
– A few dark chocolate chips (optional)
(serves 6)
NOTES:
Per serving
Calories: roughly 400 cal
Protein: 27g
*Yogurt calories based on nonfat greek yogurt (100 cal per 1 cup)
Container sizes: 12 – 20 oz
Vegan alternative: Plain soy yogurt
LUNCH PREP: Sweet potato, quinoa + feta bowls
Ingredients: SERVES 2
– 1 cup cooked quinoa (1/3 cup dry quinoa + 2/3 cup water)
– 100g greek feta (or vegan feta)
– arugula/ baby spinach
Roasting ingredients:
– 1/2 can chickpeas
– 1/2 large sweet potato (or 1 small)
– 1/2 onion
– rosemary or thyme (or both)
– salt and pepper
– spray of oil to cook
Dressing:
– 2 tsp olive oil
– 1/2 lemon
– salt and pepper
(serves 2)
Ingredients: SERVES 4
– 2 cups cooked quinoa (2/3 cup dry quinoa + 1 + 1/3 cup water)
– 200g greek feta (or vegan feta)
– arugula/ baby spinach
Roasting ingredients:
– 1 can chickpeas
– 1 large sweet potato (or 2 small)
– 1 onion
– rosemary or thyme (or both)
– salt and pepper
– spray of oil to cook
Dressing:
– 4 tsp olive oil
– 1 lemon
– salt and pepper
(serves 4)
Ingredients: SERVES 6
– 3 cups cooked quinoa (1 cup dry quinoa + 2 cups water)
– 300g greek feta (or vegan feta)
– arugula/ baby spinach
Roasting ingredients:
– 1 + 1/2 cans chickpeas
– 1 + 1/2 large sweet potato (or 3 small)
– 1 + 1/2 onion
– rosemary or thyme (or both)
– salt and pepper
– spray of oil to cook
Dressing:
– 6 tsp olive oil
– 1 + 1/2 lemon
– salt and pepper
(serves 6)
NOTES:
Per serving
Calories: roughly 400 cal
Protein: 19g
Container sizes: 36 oz
Vegan alternative: Vegan feta (not usually as high protein as regular feta)
DINNER PREP: Tomato chicken bake
Ingredients: SERVES 2
– 8 oz (1/2 lbs) skinless chicken breast meat (or sub with 3/4 pack firm tofu)
– 1 cup cooked white rice (1/3 cup dry rice with 3/4 cups water)
– 1 + 1/2 medium tomatoes
– 1/2 onion
– 100 to 150g green beans
Tangy tomato sauce ingredients:
– 1/8 cup tomato paste
– 1 tbsp oil
– 1 tbsp dijon mustard
– 1 tbsp coconut aminos (or low-sodium soy sauce)
– 1 tbsp maple syrup
– dried oregano or basil (or both)
– salt and pepper
Toppings:
– parsley (optional)
(serves 2)
Ingredients: SERVES 4
– 16 oz (1 lbs) skinless chicken breast meat (or sub with 1 + 1/2 pack firm tofu)
– 2 cups cooked white rice (2/3 cup dry rice with 1 + 1/2 cups water)
– 3 medium tomatoes
– 1 onion
– 200 to 300g green beans
Tangy tomato sauce ingredients:
– 1/4 cup tomato paste
– 2 tbsp oil
– 2 tbsp dijon mustard
– 2 tbsp coconut aminos (or low-sodium soy sauce)
– 2 tbsp maple syrup
– dried oregano or basil (or both)
– salt and pepper
Toppings:
– parsley (optional)
(serves 4)
Ingredients: SERVES 6
– 24 oz (1 + 1/2 lbs) skinless chicken breast meat (or sub with 2 + 1/4 packs firm tofu)
– 3 cup cooked white rice (1 cup dry rice with 2 + 1/4 cups water)
– 4 + 1/2 medium tomatoes
– 1 + 1/2 onion
– 300 to 450g green beans
Tangy tomato sauce ingredients:
– 1/3 cup tomato paste
– 3 tbsp oil
– 3 tbsp dijon mustard
– 3 tbsp coconut aminos (or low-sodium soy sauce)
– 3 tbsp maple syrup
– dried oregano or basil (or both)
– salt and pepper
Toppings:
– parsley (optional)
(serves 6)
NOTES:
Per serving
Calories: roughly 400 cal
Protein: 40g
Container sizes: 36 oz
Vegan alternative: Firm tofu to replace the chicken
SHOPPING LIST (FOR 4 DAYS OF PREP)
Fruit and veg:
– 4 ripe bananas
– 1 cup blueberries
– 12 medjool dates
– arugula/ baby spinach
– 1 large sweet potato (or 2 small)
– 1 onion
– 1 lemon
– 3 medium tomatoes
– 1 onion
– 200 to 300g green beans
– fresh parsley (optional)
Grains:
– 1 + 1/3 cup rolled oats
– 2 cups cooked quinoa (2/3 cup dry quinoa + 1 + 1/3 cup water)
– 2 cups cooked white rice (2/3 cup dry rice with 1 + 1/2 cups water)
Proteins:
– 16 oz (1 lbs) skinless chicken breast meat (or sub with 1 + 1/2 pack firm tofu)
– 8 eggs
– 200g greek feta (or vegan feta)
– 4 cups plain yogurt (nonfat greek or soy)
– 1/4 cup almond butter
– 1 can chickpeas
Pantry:
– 2 to 3 tbsp cocoa powder
– 1/4 tsp cinnamon
– 1 + 1/2 tsp vanilla extract
– 1/2 tsp baking soda
– 1/2 tsp baking powder
– 7 to 8 tbsp maple syrup
– A few dark chocolate chips (optional)
– rosemary or thyme (or both)
– dried oregano or basil (or both)
– salt and pepper
– 1/4 cup tomato paste
– 2 tbsp dijon mustard
– 2 tbsp coconut aminos (or low-sodium soy sauce)
– 2 tbsp oil (for cooking)
– 4 tsp olive oil
– cooking oil spray
HOW TO CUSTOMIZE THE CALORIES
We are all different, so we all need different calories per day! You can customize this meal prep plan to get anywhere from 1200-3200 calories per day.
Just as an example:
1200 calories might be for a petite, inactive female trying to lose weight. 3200 might be for a tall, active male trying to gain weight or build muscle. Meal prepping all your meals for the week is a great way to keep track of calories without having to actually ‘count’ them!
Another example – how many calories I eat per day, and how many I ate when I was trying to lose weight:
I am a petite (short) active female who needs roughly 1800 calories per day to maintain weight (according to online calculators). I don’t stick to, or count those calories. I estimate I eat roughly 1800 to 2100 calories per day based on my activity levels and my appetite for that day. When I meal prep all my meals for the week – I prep 1600 calories worth of meals per day, and then I throw a few other snacks in inbetween my meals. When I was trying to lose weight a few years ago, I was much more inactive than I am now and so I consumed less calories because I was inactive and trying to lose weight. Back then, I experimented with eating betweem 1200-1400 calories per day for weight loss and found 1400 calories was a good amount for me. My husband is usually trying to maintain or gain weight, and I often just give him double of what I’m eating 🙂
How to figure out how many calories you need per day:
You can use an online calculator to roughly calculate how many calories you need per day (based on age, height, activity level, etc.). You can also speak to a dietician or doctor, who could help you estimate the calories you might need per day to achieve your health goals. Most dieticians and doctors seem to recommend cutting 400 calories per day to lose weight, extreme deficit diets are not healthy.
Things to note:
– I’ve made all the meals and snacks roughly 400 cal, so that’s why it’s so easy to customize
– Regular portions will be roughly 400 cal
– Half portions will be roughly 200 cal (noted as ‘half’)
– Double portions will be roughly 800 cal (noted as ‘double’)
– Take note how the protein increases per day (100g for 1600 cal, and 200g for 3200 cal)
1200 cal per day
– breakfast
– lunch
– dinner
1400 cal per day
– breakfast
– lunch
– dinner
– snack (half)
1600 cal per day (what I prepped, 100g protein per day)
– breakfast
– lunch
– dinner
– snack
1800 cal per day
– breakfast
– lunch
– dinner (double)
– snack (half)
2000 cal per day
– breakfast
– lunch
– dinner (double)
– snack
2200 cal per day
– breakfast
– lunch (double)
– dinner (double)
– snack (half)
2400 cal per day
– breakfast
– lunch (double)
– dinner (double)
– snack
2600 cal per day
– breakfast (double)
– lunch (double)
– dinner (double)
– snack (half)
2800 cal per day
– breakfast (double)
– lunch (double)
– dinner (double)
– snack
3000 cal per day
– breakfast (double)
– lunch (double)
– dinner (double)
– snack (full portion + another half portion)
3200 cal per day (200g protein per day)
– breakfast (double)
– lunch (double)
– dinner (double)
– snack (double)
Photos, recipes and video by Liezl Jayne for liezljayne.com
