Weight-loss meal prep in 1 hour – high protein meals + healthy snacks for the week (Pt. 2)
1 hour weight-loss meal prep
In this video (below), I prepped 16 meals + snacks for Monday to Friday in just over an hour. Here’s all the recipes and ingredients!
You guys loved the meal prep video I posted a few weeks ago, so this is part 2 – so you’ve got some more meal options. You can even mix + match between these meals and the ones in that video/post.
And what makes THIS meal prep kind of special is that it’s high protein, it’s ideal for losing or maintaining weight. I’ll show you how to do that at the end; you can customize it to get anywhere from 1200-1800 calories. AND I’ve simplified it A LOT so that it’s easier to get it done in an hour.
If you made all of these meals, you’d be getting almost 100g of protein per day (91+ grams). It’s all GF + DF, and I’ve got vegan options for you. I’m going to show you how to customize this to change up the calories and also the number of days you prep for so that you can make it work for you (draw 1200-1800 cal + 4 or 5 days for a full work week).
Hope you enjoy!
Liezl
WHAT’S ON THE MENU?
Breakfast: Blueberry muffin pie (baked oatmeal)
Lunch: Smashed chickpea sandwich wrap
Snack: Protein hot chocolate + banana
Dinner: Sweet + sour chicken with rice
HOW TO CUSTOMIZE 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: There’s 2 options for this one!
– Breakfast
– Lunch
– Dinner
– Snack
– + Add any 200 cal snack (snack bar, or 1 slice toast + 1 tbsp peanut butter)
Or
– Breakfast
– Lunch
– Dinner (double up dinner portion)
– No snacks
1800 CAL:
– Breakfast
– Lunch
– Dinner (double up dinner portion)
– Snack
BREAKFAST
BLUEBERRY MUFFIN PIE (aka baked oats)
Ingredients: SERVES 4
– 2 bananas
– 1 egg (or 1 chia egg, see below)
– 2 cups oats
– 1 cup blueberries (fresh or frozen)
– 1/3 cup almonds (chopped)
– 1/4 cup almond butter (or peanut butter)
– 1/4 cup brown sugar (or regular sugar)
– 1 + 1/2 cups milk (I use soy milk, any milk works)
– 2/3 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Pinch salt
(Serves 4)
Ingredients: SERVES 5
– 3 bananas
– 2 eggs (or 2 chia eggs, see below)
– 2 + 1/2 cups oats
– 1 cup blueberries (fresh or frozen)
– 1/2 cup almonds (chopped)
– 1/3 cup almond butter (or peanut butter)
– 1/3 cup brown sugar (or regular sugar)
– 1 + 1/2 cups milk (I use soy milk, any milk works)
– 3/4 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Pinch salt
Calories: roughly 400 cal per serving
Protein: roughly 15g per serving
Notes:
– I use an 8 x 8 inch baking pan
– Bake at 380 F / 195 C for 45 minutes
– Calorie and protein amounts are based on using unsweetened soy milk
Chia egg (vegan egg replacer):
– For 1 chia egg: Mix 1 tbsp chia seeds with 3 tbsp water
– For 2 chia eggs: Mix 2 tbsp chia seeds with 6 tbsp water
– Leave to soak for 5 min before adding into batter
LUNCH
SMASHED CHICKPEA SANDWICH WRAP
Chickpea filling ingredients: SERVES 4
– 1 can chickpeas
– 3 tbsp tahini
– 3 small pickles (chopped)
– 3 tbsp lemon or lime juice (1 lemon/ lime)
– 1 tbsp olive oil
– 1 tbsp sweetener (I use maple syrup)
– Salt and pepper
– 3 sprig/ 1/3 cup sliced spring onion (or 1/8 to 1/4 regular onion, diced)
Other ingredients:
– 4 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 1 tomato
– Baby spinach (about 4 small handfuls)
– 1/8 to 1/4 onion (optional as garnish)
(Serves 4)
Chickpea filling ingredients: SERVES 5
– 1 can + 1/4 cup chickpeas
– 3 + 1/4 tbsp tahini
– 4 small pickles (chopped)
– 3 tbsp lemon or lime juice (1 lemon/ lime)
– 1 + 1/4 tbsp olive oil
– 1 + 1/4 tbsp sweetener (use maple syrup)
– Salt and pepper to taste
– 4 sprigs/ 1/2 cup sliced spring onion (or up to 1/3 regular onion, diced)
Other ingredients:
– 5 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 1 tomato
– Baby spinach (about 5 small handfuls)
– 1/8 to 1/4 onion (optional as garnish)
(Serves 5)
Calories: roughly 430 cal per serving
Protein: roughly 15g per serving
SNACK
PROTEIN HOT CHOCOLATE + BANANA
Hot chocolate ingredients: SERVES 4
– 2 scoops vanilla protein powder (60g)
– 4 tsp unsweetened cocoa powder
– 4 cups milk (I use soy, any type works)
Other ingredients:
– 4 bananas (or apples, oranges, clementines)
(Serves 4)
Hot chocolate ingredients: SERVES 5
– 2 + 1/2 scoops vanilla protein powder (75g)
– 5 tsp unsweetened cocoa powder
– 5 cups milk (I use soy, any type works)
Other ingredients:
– 5 bananas (or apples, oranges, clementines)
(Serves 5)
Calories: roughly 230 cal per serving
Protein: roughly 20g per serving
Notes:
– Use a 70-100 calorie serving of fruit per snack/ serving (such as 1 banana, 1 small apple, 1 orange, etc)
– Calorie and protein amounts are based on using unsweetened soy milk
DINNER
SWEET + SOUR CHICKEN
Sauce ingredients: SERVES 4
– 1/4 cup soy sauce (low sodium, or coconut aminos)
– 1 tbsp brown sugar (or regular sugar)
– 2 tbsp honey (or maple syrup)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp sesame oil (or any cooking oil)
– 1 tbsp lemon juice
– 1 tbsp ketchup/ tomato sauce
– 1 tsp onion powder (or garlic powder)
– 1 tbsp corn starch
Other ingredients:
– 700g chicken breast meat (skinless and boneless – or sub with 2 packs firm tofu, see below)
– 2 cups cooked white basmati rice (2/3 cup dry + 1 1/2 cups water)
– 1 onion
– 3 medium bell peppers (any color, I like to use red, orange and green)
– 1/2 cup chopped spring onions (optional for garnish)
– Sesame seeds (optional for garnish)
(Serves 4)
Sauce ingredients: SERVES 5
– 1/3 cup soy sauce (low sodium, or coconut aminos)
– 1 + 1/4 tbsp brown sugar (or regular sugar)
– 2 + 1/4 tbsp honey (or maple syrup)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp sesame oil (or any cooking oil)
– 1 + 1/4 tbsp lemon juice
– 1 + 1/4 tbsp ketchup/ tomato sauce
– 1 + 1/4 tsp onion powder (or garlic powder)
– 1 + 1/4 tbsp corn starch
Other ingredients:
– 875g chicken breast meat (skinless and boneless – or sub with 2.5 packs firm tofu, see below)
– 2 + 1/2 cups cooked white basmati rice (5/6 cup dry + 1 7/8 cups water)
– 1 onion
– 3 to 4 medium bell peppers (any color, I like to use red, orange and green)
– 1/2 cup chopped spring onions (optional for garnish)
– Sesame seeds (optional for garnish)
(Serves 5)
Calories: roughly 400 cal per serving
Protein: roughly 40g per serving
Notes:
– I shake the sauce in a container with an airtight lid to get rid of corn starch lumps (see the video)
Tofu alt (to replace the chicken):
– Use 2 packs of firm tofu instead of 700g chicken breast meat
– Drain and press the tofu gently slicing into pieces (about the slice of a match box)
– When cooking the sweet and sour tofu, prep the sauce and prep and cook the vegetables (just how I did in the video above) before cooking the tofu
– Add a quick spray of cooking oil to a heated pan (medium high) and add the tofu (so all the pieces are evenly spaced in the pan)
– After about 5 minutes, turn each piece of tofu (they should be slightly browned on the first side
– Cook the 2nd side the same way for about 5 minutes, then toss the tofu with the vegetables and sauce
– Serve with the rice and garnishes (as seen in the video above)
GROCERY SHOPPING LIST FOR 4 DAYS
Fruits and vegetables:
– 2 bananas
– 4 fruits for snacks (bananas, apples, oranges or clementines)
– 1 cup blueberries (fresh or frozen)
– 4 tbsp lemon or lime juice (1 or 2 lemons/ limes)
– 1 tomato
– 3 medium bell peppers (any color, I like to use red, orange and green)
– 3 sprig/ 1/3 cup sliced spring onion (or 1/8 to 1/4 regular onion, diced)
– 1 onion
– Baby spinach (about 4 small handfuls)
Grains and starches:
– 2 cups oats
– 4 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 2 cups cooked white basmati rice (2/3 cup dry + 1 1/2 cups water)
Proteins and dairy items (or vegan alts):
– 700g chicken breast meat (skinless and boneless – or sub with 2 packs firm tofu)
– 1 egg (or 1 chia egg)
– 5 + 1/2 cups milk (I use soy milk, any milk works)
– 2 scoops vanilla protein powder (60g)
Pantry items:
– 1 can chickpeas
– 3 tbsp tahini
– 3 small pickles (chopped)
– 1 tbsp olive oil (or any neutral tasting oil)
– 1 tbsp sesame oil (or any cooking oil)
– Cooking oil spray (or regular cooking oil)
– 1/4 cup soy sauce (low sodium, or coconut aminos)
– 1 tbsp rice wine vinegar (or apple cider vinegar)
– 1 tbsp ketchup/ tomato sauce
– 1 tsp onion powder (or garlic powder)
– 1 tbsp corn starch
– 1/3 cup almonds (chopped)
– 1/4 cup almond butter (or peanut butter)
– 1/4 cup + 1 tbsp brown sugar (or regular sugar)
– 3 tbsp sweetener (honey or maple syrup)
– 4 tsp unsweetened cocoa powder
– 2/3 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Salt and pepper
Optional garnishes:
– 1/2 cup chopped spring onions
– 1/8 to 1/4 onion
– Sesame seeds
GROCERY SHOPPING LIST FOR 5 DAYS
Fruits and vegetables:
– 3 bananas
– 5 fruits for snacks (bananas, apples, oranges or clementines)
– 1 cup blueberries (fresh or frozen)
– 4 tbsp lemon or lime juice (1 or 2 lemons/ limes)
– 1 tomato
– 4 medium bell peppers (any color, I like to use red, orange and green)
– 4 sprig/ 1/2 cup sliced spring onion (or 1/8 to 1/4 regular onion, diced)
– 1 onion
– Baby spinach (about 5 small handfuls)
Grains and starches:
– 2 + 1/2 cups oats
– 5 x burrito-sized tortillas (10-12 inch, about 200 cal each)
– 2 + 1/2 cups cooked white basmati rice (5/6 cup dry + 1 7/8 cups water)
Proteins and dairy items (or vegan alts):
– 875g chicken breast meat (skinless and boneless – or sub with 2.5 packs firm tofu)
– 2 eggs (or 2 chia eggs)
– 6 cups milk (I use soy milk, any milk works)
– 2 + 1/2 scoops vanilla protein powder (60g)
Pantry items:
– 1 + 1/4 can chickpeas
– 3 + 1/4 tbsp tahini
– 4 small pickles (chopped)
– 1 + 1/4 tbsp olive oil (or any neutral tasting oil)
– 1 + 1/4 tbsp sesame oil (or any cooking oil)
– Cooking oil spray (or regular cooking oil)
– 1/3 cup soy sauce (low sodium)
– 1 + 1/4 tbsp rice wine vinegar (or apple cider vinegar)
– 1 + 1/4 tbsp ketchup/ tomato sauce
– 1 tsp onion powder (or garlic powder)
– 1 + 1/4 tbsp corn starch
– 1/2 cup almonds (chopped)
– 1/3 cup almond butter (or peanut butter)
– 1/3 cup + 1 tbsp brown sugar (or regular sugar)
– 3 to 4 tbsp sweetener (honey or maple syrup)
– 5 tsp unsweetened cocoa powder
– 3/4 tsp baking powder
– 1/2 tsp vanilla
– 1/2 tsp cinnamon
– Salt and pepper
Optional garnishes:
– 1/2 cup chopped spring onions
– 1/8 to 1/4 onion
– Sesame seeds
Photos, video and recipes by Liezl Jayne for liezljayne.com
