Weight-loss meal prep in 1 hour – High protein meals + healthy snacks for the week (Pt. 3)

Weight-loss meal prep in 1 hour – High protein meals + healthy snacks for the week (Pt. 3)

1 hour weight loss meal prep

In this video (below), I prepped all my meals and snacks for Monday to Friday in just over an hour (16 meals + snacks). Here’s all the recipes and ingredients!
You guys loved the meal prep series I’ve been doing, so this is part 3 – so you’ve got some more meal options. You can even mix and 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 (96+ 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



ON THE MENU

Breakfast: Banana & oat toaster muffins w/ chocolate chips

Lunch: Black bean & tahini sandwich wrap

Dinner: Teriyaki chicken w/ rice & broccoli

Snack: Mushroom & tofu soup



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 (double up snack portion)
Or
– Breakfast
– Lunch
– Dinner (double up dinner portion)
– No snacks

1800 CAL:
– Breakfast
– Lunch
– Dinner (double up dinner portion)
– Snack



BREAKFAST – Banana & oat toaster muffins w/ choc chips

This recipe is from my ebook “Fast Weight-loss Meal Prep for Women”: https://guides.liezljayne.com/mealprep/

*Ingredients for 4 servings:

  • 1 + 1/2 cups rolled oats (blended, or flour)
  • 2 bananas (smashed)
  • 2 eggs (or *2 chia eggs)
  • 2/3 cup soy milk
  • 2 scoops vanilla protein powder (I use a vegan one)
  • 2 tbsp dark chocolate chips
  • 1/2 cup almonds
  • 4 tsp brown sugar
  • 4 tsp coconut oil (melted)
  • 1 tsp baking powder

(Serves 4)

*Ingredients for 5 servings:

  • 1 + 3/4 cups rolled oats (blended, or flour)
  • 2 + 1/2 bananas (smashed)
  • 2 + 1/2 eggs (or *2 + 1/2 chia eggs)
  • 3/4 cup + 2 tbsp soy milk
  • 2 + 1/2 scoops vanilla protein powder (I use a vegan one)
  • 2 + 1/2 tbsp dark chocolate chips
  • 5/8 cup almonds
  • 5 tsp brown sugar
  • 5 tsp coconut oil (melted)
  • 1 + 1/4 tsp baking powder

(Serves 5)

Calories: roughly 400 cal per serving

Protein: roughly 21g per serving

Notes:

  • Mix everything together and bake at 400 F/ 200 C for 18-20 minutes (check after 15 minutes)

Chia egg (vegan egg replacer):

  • For 2 chia eggs: Mix 2 tbsp chia seeds with 6 tbsp water
  • Leave to soak for 5 min before adding into batter


LUNCH – Black bean + tahini sandwich wrap

*Ingredients for 4 servings

Ingredients (filling):

  • 1 can black beans
  • 3 tbsp tahini
  • 1/2 tbsp Dijon mustard
  • 1/2 tbsp maple syrup
  • 1/2 tbsp lemon juice
  • Salt and pepper

Ingredients (wrap):

  • 4 x burrito sized tortillas (10 to 12 inches)
  • 1 tomato (sliced)
  • 1 heaped cup baby spinach
  • 1 or 2 small dill pickle (sliced)
  • Onion slices (optional)

(Serves 4)

*Ingredients for 5 servings

Ingredients (filling):

  • 1 + 1/3 can black beans
  • 3 + 3/4 tbsp tahini
  • 5/8 tbsp Dijon mustard
  • 5/8 tbsp maple syrup
  • 5/8 tbsp lemon juice
  • Salt and pepper to taste

Ingredients (wrap):

  • 5 x burrito-sized tortillas (10 to 12 inches)
  • 1 tomato (sliced)
  • 1 heaped cups baby spinach
  • 1 or 2 small dill pickles (sliced)
  • Onion slices (optional)

(Serves 5)

Calories: roughly 400 cal per serving

Protein: roughly 15g per serving

Notes:

  • Use gluten-free wraps for to make gluten-free


DINNER – Teriyaki chicken with rice + broccoli

*Ingredients for 4 servings

Ingredients:

  • 800g chicken breast meat (skinless and boneless, or sub with 2 packs firm tofu)
  • 2 cups cooked white basmati rice (2/3 cup dry rice with 1 + 1/2 cups water)
  • 300g to 400g broccoli
  • Optional garnish: sesame seeds + spring onions

Teriyaki sauce ingredients:

  • 1/4 cup low sodium soy sauce (or coconut aminos)
  • 2 tbsp rice wine vinegar
  • 2 tbsp brown sugar
  • 2 tbsp honey
  • 1 tbsp sesame oil
  • 1 tsp onion powder (or garlic powder)
  • 1/2 tsp ginger powder
  • 1/4 cup water with 2 tbsp corn starch
  • Salt and pepper
  • Optional: 1 tsp red pepper flakes

(Serves 4)

*Ingredients for 5 servings

Ingredients:

  • 1000g chicken breast meat (skinless and boneless, or sub with 2 + 1/2 packs firm tofu)
  • 2 + 1/2 cups cooked white basmati rice (5/6 cup dry rice with 1 + 7/8 cups water)
  • 375g to 500g broccoli
  • Optional garnish: sesame seeds + spring onions

Teriyaki sauce ingredients:

  • 1/3 cup low sodium soy sauce (or coconut aminos)
  • 2 + 1/2 tbsp rice wine vinegar
  • 2 + 1/2 tbsp brown sugar
  • 2 + 1/2 tbsp honey
  • 1 + 1/4 tbsp sesame oil
  • 1 + 1/4 tsp onion powder (or garlic powder)
  • 5/8 tsp ginger powder
  • 1/3 cup water with 2 + 1/2 tbsp cornstarch
  • Salt and pepper to taste
  • Optional: 1/4 tsp red pepper flakes

(Serves 5)

Calories: roughly 400 cal per serving

Protein: roughly 46g per serving



SNACK – Tofu & mushroom soup

*Ingredients for 4 servings:

  • 6 cups veg broth
  • 14 oz firm tofu (diced)
  • 8 oz mushrooms
  • 3/4 cup frozen peas
  • 1/2 cup spring onions
  • Big handful baby spinach
  • 4 tbsp soy sauce (low sodium, or coconut aminos)
  • 1 tbsp tahini
  • 1 tbsp sesame oil
  • 1 tbsp rice wine vinegar
  • 1/2 tsp onion or garlic powder (can use fresh garlic instead)
  • 1/2 tsp ginger powder
  • Salt and pepper

(Serves 4)

*Ingredients for 5 servings:

  • 6 + 3/4 cups vegetable broth
  • 17.5 oz firm tofu (diced)
  • 10 oz mushrooms
  • 1 cup frozen peas
  • 5/8 cup spring onions
  • Big handful baby spinach
  • 5 tbsp soy sauce (low sodium, or coconut aminos)
  • 1 + 1/4 tbsp tahini
  • 1 + 1/4 tbsp sesame oil
  • 1 + 1/4 tbsp rice wine vinegar
  • 5/8 tsp onion or garlic powder (or use fresh garlic instead)
  • 5/8 tsp ginger powder
  • Salt and pepper

(Serves 5)

Calories: roughly 200 cal per serving

Protein: roughly 14g per serving

Notes:

  • Add all ingredients to a pot (besides the baby spinach, peas and spring onions), bring to a boil and simmer for 5 minutes
  • After 5 minutes add the baby spinach, peas and spring onions, and simmer for another 5 minutes


SHOPPING LIST FOR 4 DAYS

Grains:

  • 1 + 1/2 cups rolled oats (blended, or flour)
  • 4 x burrito-sized tortillas (10 to 12 inches)
  • 2 cups cooked white basmati rice (2/3 cup dry rice with 1 + 1/2 cups water)

Meat, Dairy + Protein:

  • 2 eggs (or *2 chia eggs)
  • 2/3 cup soy milk
  • 2 scoops vanilla protein powder (vegan)
  • 1 can black beans
  • 800g chicken breast meat (skinless and boneless, or sub with 2 packs firm tofu)
  • 14 oz firm tofu (diced)
  • 1/2 cup almonds

Fruit + Vegetables:

  • 2 bananas (smashed)
  • 1 tomato (sliced)
  • 1 heaped cup baby spinach
  • 1 or 2 small dill pickles (sliced)
  • Onion slices (optional)
  • 8 oz mushrooms
  • 3/4 cup frozen peas
  • 1/2 cup spring onions
  • 300g to 400g broccoli
  • 1/2 tbsp lemon juice

Pantry Staples:

  • 2 tbsp dark chocolate chips
  • 2 tbsp + 4 tsp brown sugar
  • 3 tbsp tahini
  • 1/2 tbsp Dijon mustard
  • 1/2 tbsp maple syrup
  • Salt and pepper
  • 4 tbsp soy sauce (low sodium, or coconut aminos)
  • 1 tbsp sesame oil
  • 1 tbsp rice wine vinegar
  • 1 + 1/2 tsp onion or garlic powder (can use fresh garlic instead)
  • 1/2 + 1/2 tsp ginger powder
  • Optional garnish: sesame seeds + spring onions
  • 6 cups vegetable broth
  • 1/4 cup low sodium soy sauce (or coconut aminos)
  • 2 tbsp rice wine vinegar
  • 2 tbsp honey
  • 1/4 cup water with 2 tbsp corn starch
  • Salt and pepper
  • 4 tsp coconut oil (melted)
  • Optional: 1 tsp red pepper flakes

SHOPPING LIST FOR 5 DAYS

Grains:

  • 1 + 3/4 cups rolled oats (blended, or flour)
  • 5 x burrito-sized tortillas (10 to 12 inches)
  • 2 + 1/2 cups cooked white basmati rice (5/6 cup dry rice with 1 + 7/8 cups water)

Meat, Dairy + Protein:

  • 2 + 1/2 eggs (or *2 + 1/2 chia eggs)
  • 3/4 cup + 2 tbsp soy milk
  • 2 + 1/2 scoops vanilla protein powder (vegan)
  • 1000g chicken breast meat (skinless and boneless, or sub with 2 + 1/2 packs firm tofu)
  • 17.5 oz firm tofu (diced)
  • 5/8 cup almonds

Fruit + Vegetables:

  • 2 + 1/2 bananas (smashed)
  • 1 tomato (sliced)
  • 2 + 1/2 heaped cups baby spinach
  • 1 or 2 small dill pickles (sliced)
  • Onion slices (optional)
  • 10 oz mushrooms
  • 1 cup frozen peas
  • 5/8 cup spring onions
  • 375g to 500g broccoli
  • 5/8 tbsp lemon juice

Pantry Staples:

  • 2 + 1/2 tbsp dark chocolate chips
  • 2 + 1/2 and 5 tsp brown sugar
  • 3/4 cup + 2 tbsp tahini
  • 5/8 tbsp Dijon mustard
  • 5/8 tbsp maple syrup
  • Salt and pepper
  • 5 tbsp soy sauce (low sodium, or coconut aminos)
  • 1 + 1/4 tbsp sesame oil
  • 1 + 1/4 tbsp rice wine vinegar
  • 1 + 1/4 tsp onion or garlic powder (or use fresh garlic instead)
  • 5/8 tsp ginger powder
  • Optional garnish: sesame seeds + spring onions
  • 6 + 3/4 cups vegetable broth
  • 1/3 cup low sodium soy sauce (or coconut aminos)
  • 2 + 1/2 tbsp rice wine vinegar
  • 2 + 1/2 tbsp honey
  • 1/3 cup water with 2 + 1/2 tbsp corn starch
  • Salt and pepper
  • 5 tsp coconut oil (melted)
  • Optional: 1 tsp red pepper flakes

All photos, recipes + photos by Liezl Jayne for liezljayne.com