Easy weight-loss meal prep in 1 hour – high protein meals + healthy snacks for the week

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EASY WEIGHT LOSS MEAL PREP IN 1 HOUR

This is the easiest meal prep I’ve ever done for a week of fully prepped meals! (It took me less than an hour.)

So I used to put together weight loss meal prep plans for you guys often (based on how I lost weight), and I haven’t put one of these together for you guys in a long time! So I’m doing that!

Meal prepping helped me to lose weight because I didn’t have to count calories (all the calories were already worked out; it was so much easier).
But I wanted to make THIS meal prep easier than ever before! So there’s less things to prep, even though we’re still gonna have a full week of meals – with incredibly simple recipes – and there’s minimal cooking – so it’s difficult to mess this up – even for a beginner. But even though it’s simple, low-calorie meals – there’s lots of flavor, and they’re filling meals; they’re not gonna leave you feeling hungry or bored.

I’ve also made this really customizable – as I usually do – you can customize this to get anywhere from 1200 to 1800 calories for each day. And you can either prep 4 or 5 days’ worth of meals (for a full workweek).

I’m showing you how I prepped all these meals in under an hour in this video:

WHAT’S ON THE MENU?

BREAKFAST
– Mocha overnight oats (with dark chocolate on top!)

LUNCH
– Mediterranean chickpea salad

DINNER
– Easy roasted smoked paprika chicken, potatoes + veg (so simple but flavorful!)

SNACK
– Strawberry + pineapple protein smoothie

Total protein: 93g for the day (almost 100g)

HOW TO CUSTOMIZE THE 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!

– For 1200 calories per day
You can have the breakfast, lunch and dinner each day, and just leave out the snacks (don’t prep the smoothie snack).

– For 1400 cal per day
You can have everything outlined in this post (just how I prepped them in the video below) – the breakfast, lunch, dinner and snacks.

– For 1600 calories per day
You can have everything outlined in this post (and video below) – the breakfast, lunch, dinner and snacks. But just double up the smoothie portion each day (make 400 calorie smoothies instead of 200 calorie smoothies), OR INSTEAD just add another 200 calorie snack each day (for example: a snack bar – a lot of snack bars you can buy in stores are roughly 200 calories).

– And for 1800 calories
You can have everything outlined in this post (and video below) – the breakfast, lunch, dinner and snacks. But just double up the dinner portion each day (make a 800 calorie dinners instead of 400 calorie dinners), OR INSTEAD add another 400 calorie snack each day (for example: peanut butter toast – that could be 2 slices of toast with 2 tbsp of peanut butter as a topping).

I hope that helps!

HOW TO PREP EVERYTHING IN ROUGHLY 1 HOUR:

1. At 0 minutes: Prep the overnight oats for breakfast, by mixing all of the ingredients together and storing in jars or containers with airtight lids (prep time: 10 minutes)
2. At roughly 10 minutes: Pre-heat the oven to 425 F/ 218 C, and pre-heat oven tray for potatoes
3. At roughly 10 minutes: Prep the smoothie snack while the oven pre-heats, by blending all of the ingredients together and storing in jars or glasses with airtight lids (prep time: 10 minutes)
4. At roughly 20 minutes: Prep the potatoes by rinsing and slicing them in half and placing on pre-heated oven tray, then toss with oil and spices before adding to pre-heated oven (prep time: 5 min)
5. At roughly 25 minutes: Prep the vegetables by rinsing and slicing them into long thin strips (the green beans do not need to be sliced), then toss with oil, salt and pepper (prep time: 5 min)
6. At roughly 30 minutes: Prep the chicken (or tofu alt, which needs to be pressed and sliced) by adding to a baking dish and tossing with oil and spices (prep time: 5 min)
7. At roughly 35 minutes: Add the prepped vegetables and chicken to the oven with the potatoes
8. At roughly 35 minutes: Prep the salad by rinsing and chopping the vegetables and tossing with the drained chickpeas, feta (or vegan alt), oil, spices and flavorings before storing the salad between containers with airtight lids (prep time: 15 min)
9. At roughly 50 minutes: Remove the vegetables from the oven after 15 minutes of total cooking time
10. At roughly 50 minutes: Turn the chicken and toss the potatoes, leaving them both in the oven for another 5 minutes
11. At roughly 50 minutes: Start cleaning up the dishes and kitchen (roughly 5 min)
12. At roughly 55 minutes: Remove the chicken and potatoes from the oven (the chicken should have done roughly 20 minutes of total cooking time, and the potatoes should have done roughly 30 minutes of total cooking time).
13. At roughly 55 minutes: Check the chicken to make sure it’s cooked through (it should be at this time, but thick cuts can take longer)
14. At roughly 55 minutes: Serve the cooked chicken, potatoes and vegetables between containers and cover them with airtight lids
15. At roughly 1 hour: Store all the containers in the fridge (make sure they all have airtight lids or coverings)

BREAKFAST PREP:

MOCHA OVERNIGHT OATS (4 servings)
Ingredients:
– 2 cups rolled oats
– 8 tsp chia seeds
– 8 tsp brown sugar
– 4 tsp instant coffee powder
– 4 tsp cocoa powder
– 4 tbsp almond butter (1/4 cup)
– 3 cups milk (I use unsweetened soy milk)
– Optional topping: 2 pieces dark chocolate (I use 85% Lindt)
(Serves 4 – roughly 400 calories per portion)

MOCHA OVERNIGHT OATS (5 servings)
Ingredients:
– 2 + 1/2 cups rolled oats
– 10 tsp chia seeds
– 10 tsp brown sugar
– 5 tsp instant coffee powder
– 5 tsp cocoa powder
– 5 tbsp almond butter
– 3 + 3/4 cups milk (I use unsweetened soy milk)
– Optional topping: 2 + 1/2 pieces dark chocolate (I use 85% Lindt)
(Serves 5 – roughly 400 calories per portion)

SNACK PREP:

STRAWBERRY + PINEAPPLE PROTEIN SMOOTHIE (4 servings)
Ingredients:
– 2 cups frozen pineapple
– 4 cups frozen strawberries
– 2 scoops vanilla protein powder (I use a vegan one)
– 2 cups plain yogurt (I use an unsweetened coconut one)
– 1 cup water
– 1 cup ice
(Serves 4 – roughly 200 calories per portion)

STRAWBERRY + PINEAPPLE PROTEIN SMOOTHIE (5 servings)
Ingredients:
– 2 + 1/2 cups frozen pineapple
– 5 cups frozen strawberries
– 2 + 1/2 scoops vanilla protein powder (I use a vegan one)
– 2 + 1/2 cups plain yogurt (I use an unsweetened coconut one)
– 1 cup water (or as needed)
– 1 cup ice
(Serves 5 – roughly 200 calories per portion)

LUNCH PREP:

MEDITERRANEAN CHICKPEA SALAD (4 servings)
Ingredients:
– 2 cans chickpeas (drained and rinsed)
– 150g feta cheese (I use a vegan one)
– 1 cucumber
– 1 red bell pepper (medium size)
– 1/4 onion (I like red onion)
– 300g cherry tomatoes
– 1/2 cup fresh cilantro or parsley (chopped)
Ingredients (dressing):
– 3 tbsp olive oil
– 1 tbsp white wine vinegar
– 1 tsp dijon mustard
– 1 tsp sweetener (I use maple syrup)
– 1 tbsp lemon juice
– Salt and pepper
(Serves 4 – roughly 400 calories per portion)

MEDITERRANEAN CHICKPEA SALAD (5 servings)
Ingredients:
– 2 cans chickpeas (drained and rinsed)
– 250g feta cheese (I use a vegan one)
– 1 cucumber
– 1 red bell pepper (medium size)
– 1/4 onion (I like red onion)
– 300g cherry tomatoes
– 1/2 cup fresh cilantro or parsley (chopped)
Ingredients (dressing):
– 4 tbsp olive oil
– 1 tbsp white wine vinegar
– 1 tsp dijon mustard
– 1 tsp sweetener (I use maple syrup)
– 1 tbsp lemon juice
– Salt and pepper
(Serves 5 – roughly 400 calories per portion)

DINNER PREP:

EASY ROAST CHICKEN, POTATOES + VEG (4 servings)
Ingredients:
– 500g/ 1.1 lbs chicken breast (skinless/ boneless) *OR vegan option: 800g firm tofu (2 x 400g packs)
– 500g/ 1.1 lbs potatoes
– 2 tbsp oil (1 for chicken, 1/2 for veg, 1/2 for potatoes)
– 400g green beans
– 1 green bell pepper (medium sized)
– medium onion (3/4 to 1)
Spices for chicken:
– 1 tsp smoked paprika
– 1/2 tsp onion powder (or garlic powder)
– 1 tsp oregano
– Salt and pepper
Spices for potatoes:
– 1/2 tsp onion powder (or garlic powder)
– Salt and pepper
Serve with (optional):
– Hot sauce (sriracha, Nando’s sauce, or Tabasco)
(Serves 4 – roughly 400 calories per portion)
*For a vegan option: drain and rinse the tofu, before slicing and adding it to the baking tray

EASY ROAST CHICKEN, POTATOES + VEG (5 servings)
Ingredients:
– 650g/ 1.4 lbs chicken breast (skinless/ boneless) *OR vegan option: 1,000g firm tofu (2 + 1/2 x 400g packs)
– 650g/ 1.4 lbs potatoes
– 2 tbsp oil (1 for chicken, 1/2 for veg, 1/2 for potatoes)
– 400g green beans
– 1 green bell pepper (medium sized)
– medium onion (3/4 to 1)
Spices for chicken:
– 1 tsp smoked paprika
– 1/2 tsp onion powder (or garlic powder)
– 1 tsp oregano
– Salt and pepper
Spices for potatoes:
– 1/2 tsp onion powder (or garlic powder)
– Salt and pepper
Serve with (optional):
– Hot sauce (sriracha, Nando’s sauce, or Tabasco)
(Serves 5 – roughly 400 calories per portion)
*For a vegan option: drain and rinse the tofu, before slicing and adding it to the baking tray

SHOPPING LIST (FOR 4 DAYS OF PREP)

Pantry items:
– 2 cups rolled oats
– 4 tbsp almond butter (1/4 cup)
– 8 tsp chia seeds
– 8 tsp brown sugar
– 1 tsp syrup (I use maple syrup)
– 2 cans chickpeas
– 3 tbsp olive oil
– 2 tbsp cooking oil (or olive oil)
– 1 tbsp white wine vinegar
– 1 tsp dijon mustard
– 4 tsp instant coffee powder
– 4 tsp cocoa powder
– 1 tsp smoked paprika
– 1 tsp onion powder (or garlic powder)
– 1 tsp oregano
– Salt and pepper
– Optional item: hot sauce (sriracha, Nando’s sauce, or Tabasco)
– Optional item: 2 pieces dark chocolate (I use 85% Lindt)

Fruit + veg:
– 2 cups frozen pineapple
– 4 cups frozen strawberries
– 500g (1.1 lbs) potatoes
– 1 cucumber
– 300g cherry tomatoes
– 400g green beans
– 1 red bell pepper (medium size)
– 1 green bell pepper (medium size)
– 1 onion (I like red onion)
– 1/2 cup fresh cilantro or parsley
– 1 lemon

Proteins + dairy (w/ vegan alts):
– 500g (1.1 lbs) chicken breast (skinless/ boneless) *OR vegan option: 800g firm tofu (2 x 400g packs)
– 150g feta cheese (I use a vegan one)
– 3 cups milk (I use unsweetened soy milk)
– 2 cups plain yogurt (I use an unsweetened coconut one)
– 2 scoops vanilla protein powder (I use a vegan one)

SHOPPING LIST (FOR 5 DAYS OF PREP)

Pantry items:
– 2 + 1/2 cups rolled oats
– 5 tbsp almond butter
– 10 tsp chia seeds
– 10 tsp brown sugar
– 1 tsp syrup (I use maple syrup)
– 2 cans chickpeas
– 3 tbsp olive oil
– 2 tbsp cooking oil (or olive oil)
– 1 tbsp white wine vinegar
– 1 tsp dijon mustard
– 5 tsp instant coffee powder
– 5 tsp cocoa powder
– 1 tsp smoked paprika
– 1 tsp onion powder (or garlic powder)
– 1 tsp oregano
– Salt and pepper
– Optional item: hot sauce (sriracha, Nando’s sauce, or Tabasco)
– Optional item: 2 pieces dark chocolate (I use 85% Lindt)

Fruit + veg:
– 2 + 1/2 cups frozen pineapple
– 5 cups frozen strawberries
– 650g (1.4 lbs) potatoes
– 1 cucumber
– 300g cherry tomatoes
– 400g green beans
– 1 red bell pepper (medium size)
– 1 green bell pepper (medium size)
– 1 onion (I like red onion)
– 1/2 cup fresh cilantro or parsley
– 1 lemon

Proteins + dairy (w/ vegan alts):
– 650g (1.4 lbs) chicken breast (skinless/ boneless) *OR vegan option: 1,000g firm tofu (2 + 1/2 x 400g packs)
– 250g feta cheese (I use a vegan one)
– 3 + 3/4 cups milk (I use unsweetened soy milk)
– 2 + 1/2 cups plain yogurt (I use an unsweetened coconut one)
– 2 + 1/2 scoops vanilla protein powder (I use a vegan one)

Photos, video and recipes by Liezl Jayne for liezljayne.com