What I ate to lose 42 lbs – Easy high protein meal plan for weight loss (part 2)

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This is a full day of eating/meal plan based on what I ate to lose more than 40 lbs, using some of my favorite meals and snacks that are low calorie but still filling and balanced.

And I’ve made this really customizable for you… you can customize it to get anywhere from 1200-1800 calories per day!

So this is what’s on the menu… (You’re not gonna go hungry)

BREAKFAST: Coffee date protein oat pot
LUNCH: Smashed chickpea sandwich
DINNER: Spicy honey salmon

And for snacks – got a few..

• Strawberry clementine yogurt
• Healthy peanut butter coconut cookies
• Iced honey soy matcha

I decided to make this a high-protein meal plan because I’m on a high-protein kinda kick right now, so it’s almost 100g of protein for the day. I’ll give you vegan options (for the salmon and the honey); everything else is already vegan, and it’s all dairy-free and gluten-free already – Just in case you wanna know.

All these meals + snacks are in my latest youtube video (above).

This meal plan is part 2, you can check out part 1 here: https://liezljayne.com/what-i-ate-to-lose-42-lbs-easy-high-protein-meal-plan-for-weight-loss/

HOW TO CUSTOMIZE CALORIES

• All the meals (breakfast, lunch and dinner) are roughly 400 calories
• All the snacks are roughly 200 calories
• So it’s very easy to mix and match the meals and snacks to get however many calories you’d like between 1200 and 1800!
• The iced matcha is an optional extra – it’s only about 80 calories, and won’t make much difference to your total calories for the day!

1200 cal:

• Breakfast
• Lunch
• Dinner
• Leave out snacks
• Iced matcha (optional)

1400 cal:

• Breakfast
• Lunch
• Dinner
• Snack (choose one)
• Iced matcha (optional)

1600 cal:

• Breakfast
• Lunch
• Dinner
• Snack #1
• Snack #2
• Iced matcha (optional)

1800 cal:

• Breakfast
• Lunch
• Dinner
• Snack #1
• Snack #2 (double up cookies snack to make a 400 cal snack)
• Iced matcha (optional)

BREAKFAST – COFFEE DATE PROTEIN OAT POT

Ingredients:

• 1/2 cup oats (blended, or instant oats)
• 1/2 scoop vanilla protein powder (I use a dairy-free one)
• 1 tbsp almond butter
• 1 tsp instant coffee powder
• 1 medjool date (chopped)
• 1 cup milk (I use soy milk)

(Serves one)

Calories: roughly 400 cal (using unsweetened soy milk)

Protein: roughly 27g

DRINK – ICED HONEY SOY MATCHA

Ingredients:

• 1 cup soy milk
• 1 tsp matcha
• 1/2 tsp honey (or maple syrup)
• Ice cubes

(Serves one)

Calories: roughly 80 cal (using unsweetened soy milk)

Protein: roughly 9g

LUNCH – SMASHED CHICKPEA SANDWICH

Ingredients (filling):

• 1/2 cup chickpeas (1/3 of a can)
• 1 tbsp tahini
• 1 small pickle (chopped)
• 1 tbsp lemon or lime juice
• 1 tsp olive oil
• 1 tsp maple syrup
• Salt and pepper
• 1 sprig sliced spring onion (or 1 tbsp diced onion)

Ingredients (sandwich):

• 2 slices bread (120-140 cal total, 60-70 cal per slice)
• Lettuce/ leafy greens
• Fresh tomato slices
• Onion slices (optional)

(Serves one)

Calories: roughly 400 cal

Protein: roughly 16g

SNACK #1 – STRAWBERRY + CLEMENTINE YOGURT

Ingredients:

• 1 cup plain *yogurt (I use unsweetened coconut yogurt)
• 1 naartjie (halved)
• 1/2 cup strawberry slices
• 1/2 tsp honey (or maple syrup)

*Use greek yogurt, or a high-protein vegan yogurt to increase protein

(Serves one)

Calories: roughly 200 cal (using unsweetened coconut yogurt)

Protein: roughly 8g with high protein yogurt

DINNER – SPICY HONEY SALMON MEAL PREP

This recipe is actually from week 3 of my weight-loss meal prep ebook!

Ingredients:

• 10 oz *salmon (or 2 packs firm tofu for a vegan alt)
• 400g broccoli
• 4 cups cooked white basmati rice (1 + 1/3 cup dry + 3 cups water to make 4 cups cooked)

Ingredients for spicy honey sauce:

• Honey as needed (4 tsp up to 4 tbsp for stronger honey flavor)
• 2 to 4 tsp sriracha (depends on how spicy you like it)
• 2 tbsp apple cider vinegar
• 2 tsp sesame oil
• 1 tsp onion powder
• 1/2 tsp ginger powder
• Salt and pepper

Toppings (optional):

• Fresh lime juice
• Sesame seeds
• Spring onion slices

(Serves 4)

*For a vegan alt, use 2 packs firm tofu: Simply drain and press the tofu before cutting it into pieces and cooking in a pan at medium-high heat for up to 10 minutes on each side until slightly browned. Then, turn down the heat and add in the sauce, which will thicken quickly. Remove from heat and serve!

Calories: roughly 400 cal per serving

Protein: roughly 25g

SNACK #2 – HEALTHY PB + COCONUT COOKIES

Ingredients:

• 1/4 cup peanut butter (I like to use an unsweetened, unsalted one)
• 2 tablespoons coconut sugar
• 2 tablespoons desiccated coconut
• 1/2 teaspoon cinnamon
• Small pinch sea salt
• 2 teaspoons chia seeds (Mixed w/ 2 tablespoons water and soaked 5 min)

(Serves 3, makes 12 cookies w/ 4 cookies per serving.. double up recipe to prep 6 servings)

Calories: roughly 200 cal per serving (4 cookies)

Protein: roughly 6g per serving (4 cookies)

How to:

• Mix chia seeds with water and soak for 5 min before adding to other ingredients
• Roll ball into small balls then press down with fork on baking tray
• Bake at 360F / 180C for 10 to 15 min (I do 15)
• Keeps a few days stored in an airtight container (store in cool place)

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