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High protein meal prep for winter

In this post and video, I’m sharing how I prep all my meals for the week in about an hour – to get about 100g protein per day. All the recipes are all winter inspired.. as well as gluten-free + dairy-free, and I share how to make them vegan too 🙂

Hope you enjoy!
Liezl

MENU

Breakfast: Coffee almond baked oatmeal
Lunch: Tuscan white bean soup
Dinner: Baked lemon pepper chicken + potatoes
Snack: Baked grapefruit + yogurt

RECIPES

Breakfast: Coffee almond baked oatmeal

Ingredients for 4 servings:
– 1 egg
– 2 cups rolled oats
– 1/3 cup almonds (chopped)
– 1/4 cup almond butter
– 1/4 cup brown sugar (can double if you like things more sweet)
– 1 tbsp melted coconut oil
– 1 cup coffee (cold brew or extra strong black)
– 1 cup unsweetend soy milk (or any milk)
– 1 tsp baking powder
– 1 tsp vanilla extract
– pinch salt
– 1 tbsp instant coffee powder (to sprinkle on top)
– Optional: 1-3 tsp instant coffee powder (if you like extra strong coffee flavor, mix it into the oatmeal before baking)
Ingredients (sauce topping):
– 1/8 cup maple syrup
– 1/4 cup almond butter
– drop vanilla extract
– 1/2 to 1 tbsp water
(Serves 4)

Ingredients for 2 servings:
– 1/2 egg (or 1/2 chia egg)
– 1 cup rolled oats
– 2 + 1/2 tsbp almonds (chopped)
– 1/8 cup almond butter
– 1/8 cup brown sugar (can double if you like things more sweet)
– 1/2 tbsp melted coconut oil
– 1/2 cup coffee (cold brew or extra strong black)
– 1/2 cup unsweetend soy milk (or any milk)
– 1/2 tsp baking powder
– 1/2 tsp vanilla extract
– pinch salt
– 1/2 tbsp instant coffee powder (to sprinkle on top)
– Optional: 1-2 tsp instant coffee powder (if you like extra strong coffee flavor, mix it into the oatmeal before baking)
Ingredients (sauce topping):
– 1 tbsp maple syrup
– 1/8 cup almond butter
– drop vanilla extract
– 1/4 to 1/2 tbsp water
(Serves 2)

Ingredients for 6 servings:
– 1 + 1/2 egg (or 1 + 1/2 chia egg)
– 3 cups rolled oats
– 1/2 cup almonds (chopped)
– 6 tbsp almond butter
– 6 tbsp brown sugar (can double if you like things more sweet)
– 1 + 1/2 tbsp melted coconut oil
– 1 + 1/2 cup coffee (cold brew or extra strong black)
– 1 + 1/2 cup unsweetend soy milk (or any milk)
– 1 + 1/2 tsp baking powder
– 1 + 1/2 tsp vanilla extract
– pinch salt
– 1 + 1/2 tbsp instant coffee powder (to sprinkle on top)
– Optional: 1-4 tsp instant coffee powder (if you like extra strong coffee flavor, mix it into the oatmeal before baking)
Ingredients (sauce topping):
– 3 tbsp maple syrup
– 6 tbsp almond butter
– drop vanilla extract
– 1/2 to 2 tbsp water
(Serves 6)

Vegan alt:
Replace the egg with 1 chia egg (mix 1 tbsp chia seeds with 3 tbsp water, soak for 5 min)

How to:
Bake at 380 F for 40-45 min (or until comes out clean with knife)

Protein: 14.3g per serving

Calories: Roughly 400 cal per serving

Lunch: Tuscan white bean soup

Ingredients for 4 servings:
– 3 x 15 oz cans cannellini beans (drained and rinsed)
– 1 onion
– 3 to 4 cups vegetable broth (start with 3)
– 1 cup chopped carrots
– 1 cup chopped celery
– 2 cups chopped kale
– 1 tbsp white wine vinegar (or apple cider vinegar)
– 2 tbsp oil
– 1 tbsp tomato paste
– 1 tsp dried oregano
– 1 tsp dried basil
– 1 tsp dried thyme
– 1 tsp red pepper flakes (optional)
– 1 tsp salt (or to taste)
– 1/4 tsp pepper (or to taste)
Optional: 1 to 3 cloves garlic (caramelize with the onion at the start)
(Serves 4)

Ingredients for 2 servings:
– 1.5 x 15 oz cans cannellini beans (drained and rinsed)
– 1/2 onion
– 1.5 to 2 cups vegetable broth (start with 1.5)
– 1 /2 cup chopped carrots
– 1/2 cup chopped celery
– 1 cup chopped kale
– 1/2 tbsp white wine vinegar (or apple cider vinegar)
– 1 tbsp oil
– 1/2 tbsp tomato paste
– 1/2 tsp dried oregano
– 1/2 tsp dried basil
– 1/2 tsp dried thyme
– 1/2 tsp red pepper flakes (optional)
– 1/2 tsp salt (or to taste)
– 1/8 tsp pepper (or to taste)
Optional: 1 clove garlic (caramelize with the onion at the start)
(Serves 2)

Ingredients for 6 servings:
– 4.5 x 15 oz cans cannellini beans (drained and rinsed)
– 1 + 1/2 onion
– 4.5 to 6 cups vegetable broth (start with 4.5)
– 1 + 1 /2 cup chopped carrots
– 1 + 1/2 cup chopped celery
– 3 cups chopped kale
– 1 + 1/2 tbsp white wine vinegar (or apple cider vinegar)
– 3 tbsp oil
– 1 + 1/2 tbsp tomato paste
– 1 + 1/2 tsp dried oregano
– 1 + 1/2 tsp dried basil
– 1 + 1/2 tsp dried thyme
– 1 + 1/2 tsp red pepper flakes (optional)
– 1 + 1/2 tsp salt (or to taste)
– 1/4 tsp pepper (or to taste)
Optional: 1 to 3 cloves garlic (caramelize with the onion at the start)
(Serves 6)

Protein: 24.5g per serving

Calories: Roughly 400 cal per serving

Dinner: Roasted lemon pepper chicken + potatoes

Ingredients for 4 servings:
– 500g/ 1.1 lbs chicken breast (skinless/ boneless) *OR vegan option: 800g firm tofu (2 x 400g packs)
– 500g/ 1.1 lbs potatoes
– 3 tbsp oil (3 for chicken, 1/2 for veg, 1/2 for potatoes)
– 400g green beans
Flavor for chicken:
– 1 onion (quartered)
– 1 tbsp dried thyme (or fresh thyme)
– 2 lemons (sliced)
– 1 lemon (juiced)
– 1 tbsp balsamic vinegar (optional)
– salt and pepper
Flavor for potatoes:
– salt and pepper
– oregano
(Serves 4)

Ingredients for 2 servings:
– 250g chicken breast (skinless/ boneless) *OR vegan option: 400g firm tofu
– 250g potatoes
– 1.5 tbsp oil
– 200g green beans
Flavor for chicken:
– 1/2 onion (quartered)
– 1/2 tbsp dried thyme (or fresh thyme)
– 1 lemons (sliced)
– 1/2 lemon (juiced)
– 1/2 tbsp balsamic vinegar (optional)
– salt and pepper
Flavor for potatoes:
– salt and pepper
– oregano
(Serves 2)

Ingredients for 6 servings:
– 750g chicken breast (skinless/ boneless) *OR vegan option: 1200g firm tofu
– 750g potatoes
– 4.5 tbsp oil
– 600g green beans
Flavor for chicken:
– 1.5 onions (quartered)
– 1 + 1/2 tbsp dried thyme (or fresh thyme)
– 3 lemons (sliced)
– 1 + 1/2 lemon (juiced)
– 1 + 1/2 tbsp balsamic vinegar (optional)
– salt and pepper
Flavor for potatoes:
– salt and pepper
– oregano
(Serves 6)

Vegan alt:
– Use firm tofu to replace the chicken
– Drain and rinse the tofu, before slicing and adding it to the baking tray

Protein: 43.5g per serving
Calories: Roughly 400 cal per serving

Snack: Baked grapefruit + yogurt

Ingredients for 4 servings:
– 4 grapefruits
– 4 cups plain yogurt (greek nonfat, or unsweetened soy)
– 1/2 cup almonds
– 2 tbsp honey
– pinch cinnamon
– 1 tbsp brown sugar
(Serves 4)

Ingredients for 2 servings:
– 2 grapefruits
– 2 cups plain yogurt (greek nonfat, or unsweetened soy)
– 1/4 cup almonds
– 1 tbsp honey
– pinch cinnamon
– 1/2 tbsp brown sugar
(Serves 2)

Ingredients for 6 servings:
– 6 grapefruits
– 6 cups plain yogurt (greek nonfat, or unsweetened soy)
– 3/4 cup almonds
– 3 tbsp honey
– pinch cinnamon
– 1 + 1/2 tbsp brown sugar
(Serves 6)

Vegan alt:
– Soy yogurt instead of greek yogurt
– Maple syrup instead of honey

How to:
– Bake grapefruit at 380 F for 20 min (or up to 30 min)

Protein: 29.2g per serving
Calories: Roughly 400 cal per serving

GROCERY SHOPPING LIST (for 4 days of prep)

Protein:
– 500g/ 1.1 lbs chicken breast (skinless/ boneless) *OR vegan option: 800g firm tofu (2 x 400g packs)
– 1 egg (or 1 tbsp chia seeds)
– 1 cup unsweetend soy milk (or any milk)
– 1/3 cup + 1/2 cup almonds
– 1/2 cup almond butter
– 3 x 15 oz cans cannellini beans
– 4 cups plain yogurt (greek nonfat, or unsweetened soy)

Grains + starches:
– 2 cups rolled oats
– 500g/ 1.1 lbs potatoes

Pantry:
– Salt and pepper
– 3 to 4 cups vegetable broth (start with 3)
– 1 tbsp balsamic vinegar (optional)
– 1 tbsp white wine vinegar (or apple cider vinegar)
– 1 tbsp tomato paste
– 1 tbsp + 1 tsp dried thyme
– 1 tsp dried oregano
– 1 tsp dried basil
– 1 tsp red pepper flakes (optional)
– 5 tbsp cooking oil (I use avocado oil)
– 1 tbsp melted coconut oil
– 1/4 cup + 1 tbsp brown sugar
– 1/8 cup maple syrup
– 2 tbsp honey (or maple syrup)
– 1 cup coffee (cold brew or extra strong black)
– 1 tbsp instant coffee powder
– 1 tsp baking powder
– 1 tsp vanilla extract
– pinch cinnamon

Fruit + veg:
– 4 grapefruits
– 3 lemons
– 400g green beans
– 1 cup chopped carrots
– 1 cup chopped celery
– 2 cups chopped kale
– 2 onions
– Optional: 1 to 3 cloves garlic

HOW TO CUSTOMIZE 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