This is what I ate to lose more than 40 lbs! I’m showing you some of my favorite high-protein healthy meals and snacks that I used to lose weight – these are really simple and easy to make, so they won’t take a lot of time. This is all gluten + dairy free, and I will show you vegan options for the things that aren’t vegan. Everything else is plant-based!
Hope you enjoy!
Liezl
Here are all the recipes on my blog (with calorie info): https://liezljayne.com/what-i-ate-to-lose-42-lbs-high-protein-meal-plan-for-weight-loss-part-3/
timestamps:
00:00 – intro
01:22 – menu
02:01 – before/ after photos
02:13 – breakfast
04:04 – protein mocha
05:49 – lunch
08:02 – snack (veggie dip)
09:37 – dinner
15:07 – snack (cookies)
17:36 – outro
18:46 – customizing calories
Part 1 and 2 of this series:
– What I ate to lose 42 lbs (part 1): https://www.youtube.com/watch?v=_JWhQh_b30s&t=1s
– What I ate to lose 42 lbs (part 2): https://www.youtube.com/watch?v=wHsXswBFrOw
How to cook the tofu (same as the tofu in this video at 6 min 40 sec): https://www.youtube.com/watch?v=g_CpQqma7wc&t=1096s
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*My weight loss meal plans + recipe ebooks
Banana + oat choc chip cookies from my meal prep ebook:
– 4 week weight loss meal prep guide + recipe book: https://guides.liezljayne.com/mealprep/
– 12 week weight-loss guides aka The Beautiful Body Guide (with the point system): http://guides.liezljayne.com/guides/
– healthy breakfast recipe ebook: https://guides.liezljayne.com/justbreakfast/
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more videos from me…
Videos about my Point System: https://www.youtube.com/playlist?list=PLmG6XZ6dRgFIjNqGjrFRzXqBmfd3EwSfG
*From The Beautiful Body Guide: http://guides.liezljayne.com/guides/
My recent videos..
– 1 hour weight-loss meal prep: https://www.youtube.com/watch?v=9F6YPJwfzGs&t=1s
– My reset routine for 2024: https://www.youtube.com/watch?v=hI1F8UynCWo&t=890s
– 3 breakfasts I ate to lose 42 lbs: https://www.youtube.com/watch?v=XmrqmOmt2aY
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*Meal prep containers/ baking dishes I used in this video:
Glass meal prep containers: https://www.amazon.com/gp/product/B07JK1LGHQ/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=94bf3cb8b64bb07a0b75f08a8c15e98c&camp=1789&creative=9325
Baking dish
*Food items I used in this video:
Rolled oats: https://www.amazon.com/Natures-Path-Organic-Fashioned-Canister/dp/B000LKUZOU/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=5fc502b09c45c1376ac85afa290c22ff&camp=1789&creative=9325
Vanilla protein powder: https://www.amazon.com/Garden-Life-Packaging-Certified-Probiotics/dp/B007SYT7LO/?_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=b069899b0f89ad8915473fbb0f3f629a&camp=1789&creative=9325
Coffee powder
Cocoa powder
Chocolate chips:
*Journals:
Black journals
White journals
*Filming equipment I use:
Main camera I use: https://www.amazon.com/Canon-Full-Frame-Mirrorless-Processor-Mechnical/dp/B08BVT9CK2/?th=1&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=56b23ff203d13c3dbbaaba95939e6bd4&camp=1789&creative=9325
Lens 1: https://www.amazon.com/Canon-5051C002-RF16mm-F2-8-STM/dp/B09FFTB9V6/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=d737f45e1efe02ad10c6a2e25600597b&camp=1789&creative=9325
Lens 2: https://www.amazon.com/Canon-35mm-1-8-Macro-Lens/dp/B07H4SFG4G/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=f4a0e728dc4bdb3e57a458d0c4159688&camp=1789&creative=9325
*some links may be affiliate links
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instagram @liezljayne
tiktok @liezljayne
my blog: http://liezljayne.com/
my ebooks: https://guides.liezljayne.com/
facebook: https://www.facebook.com/liezljayne.blog
disclaimer:
this video is purely intended as/ and for entertainment purposes. this information/ video is not intended as medical advice. always consult with your health/ medical practitioner or doctor before you try a new eating plan or diet. there are no guaranteed results from this video. this video is not sponsored, all opinions are my own.
The journals are back again back by popular demand so recently I shared with you guys that I found a whole lot of my old food journals from when I was trying to lose weight and when I had found these the thing that I was reminded of
Was that during this time in my life what I really really struggled with was Finding low calorie meals that were still balanced and that were still healthy and that didn’t leave me feeling hungry I mean that’s a bit of a struggle you know when you’re trying to lose
Weight but this is where I used to write down all the recipes and the meals that I love the most that I felt that really helped me during this time there’s so many good ones in here that I’m excited to share with you and every time I look
Through these I’m like oh my gosh I have to share this one so anyway I have put together another meal plan for you guys based on the journals based on what I eat to lose more than 40 lb and I’ve made this really really customizable for
You guys so you can customize this to get anywhere from 1,200 to 1,800 calories per day it’s super super easy to customize I will show you how to do that um but I’m going to show you what we’re going to be eating very excited about
These I’ve been oh okay let me just show you so I’ve made this extra high protein today extra extra high protein we got 112 g of protein for a very low calorie amount okay uh sorry I’m just excited about it okay so on the menu for breakfast
We’re having a spinach and feda frata for lunch we’re having my favorite black bean and teeny sandwich version 2.0 for dinner Tangy Tomato chicken with extra crispy potato wedges and lots of snacks banana and oat chocolate chip cookies yogurt and Tahini veggie dip and a protein mocha which is coffee and
Chocolate and as I said all of this is high protein about 112 G for the day everything’s already gluten-free and dairy free I will show you how to make these things vegan everything else is already plant-based and the calories as I said are super customizable you can get anywhere between 1,200 to 1,800
Calories for the day okay I’m going to make breakfast breakfast now oh but I just did want to say really quickly I don’t usually share before and after photos in my videos but I have been seeing some comments about that recently so there’s a little before and after of
Me but yeah I’m going to make breakfast I’m hungry I’m ready for breakfast it’s time to eat this is a very very easy one so good so good so it’s a great Breakfast stunning breakfast off with two eggs or so I’m going to have some toast with my frittata so I’ve got two slices of bread here that are roughly 60 to 70 calories each but if you don’t want toast you can have fruit instead you can have a banana
A few strawberries whatever kind of fruit you like instead of the toast so getting my bread in the toaster and cracking the eggs in a bowl mixing them up and you can use a Vegan egg replacer instead I like just egg and then breaking about 40 G of feta into the egg
In my case I’m using a dairyfree feta but real feta has more protein just in case you want to know just in case you want extra protein and then adding in some salt and pepper and mixing it up and putting that aside for a second I’m just rinsing some baby spinach getting a
Small frying pan on the stove adding a quick spray of oil and getting the spinach cooking just until it WTS it takes like a minute it WTS really really fast and then what I do is I get the spinach into the bowl with the mixture
Just mix it up a bit and put it back in the pan this is just so the spinach doesn’t stick to the bottom and the whole thing Cooks pretty fast but what I sometimes do is put a lid on top and then I don’t even have to flip it it’s
Just like ready and when the egg is cooked on the top and the fit is St to get mty then it’s ready so just serving it out and my toast is ready as well so just getting a little bit of butter on top I use a dairyfree one but any kind
Of butter is fine and I just love a buttery slice of toast on the side it goes really nicely with this frittata that is a good Breakfast if you are anything like me and you like a little bit of coffee in the morning this is like the ultimate morning coffee it’s high protein it’s low calorie it’s coffee and it’s chocolate I mean I don’t know what more you could ask for from a morning coffee
This is actually very similar to the protein hot chocolate that I recently showed you in my meal prep video but I’m going to be making this from scratch today and it’s got coffee in it too this is an old one from the journals that I haven’t made this version of it in a
Really long time and then I saw it in in the journals and I was like oh my gosh this one have got to make this one again so don’t worry I know it sounds like fancy protein Mo but it’s very very easy to make and I will link below all these
Ingredients that I’m using just in case you want to see the exact ones the exact brands that I’m using they’ll be linked Below in the description box so first I’m boiling some water and I’m measuring out about 1 cup of soy milk and you can use any kind of milk
Here soy milk’s quite high in protein so it’s regular milk and I’m just heating it up in the microwave you can heat it up in any way you prefer the stove whatever but the microwave is quicker and then all that I do is I mix half a scoop of vanilla protein powder 1
Teaspoon of insa coffee powder and 1 teaspoon of cocoa powder together with a little bit of the boiled water and I just mix out any lumps mix mix mix mix mix and it turns into this thick chocolatey sauce and then it’s ready for
The milk so I add it in add in the milk stir it all together and I get all that chocolatin mixed in all the chocolatin on the sides just get it all mixed in Che protein mocha I’m going to go drink this at my desk while do some Work now this is a lunch that I have shared with you guys before but it is a classic from the journals it is an absolute classic I’ve actually updated it a few months ago so I had to find it in my journals last night and updated this is the old
Version and this is my updated version had to add it in here last night um cuz I was like we got to get the new version in the book I like it because it’s plant-based it’s really simple to make but it’s still higher in protein you
Know I just really like it so I wanted to eat it as well so um it worked out starting with a can of beans can of black beans just opening and rinsing the beans and measuring out about a half a cup into a bowl I just smash them up really roughly with the
Back of a fork just super roughly I like to leave some of them whole though it adds to the texture then adding in 1 tbsp of tahini half a tablespoon of Dijon mustard half a tablespoon of sweetener I use maple sour but it’s just to balance out the sourness to balance
Out the flavors half a tblspoon of lme or lemon juice and some salt and pepper and just mix it all together and okay I know it looks kind of weird but it makes makes it makes a good sandwich it’s one of my favorite sandwiches you’ll see
Anyway putting that sa now and got some toppings got some baby spinach a nice handful got some tomato slices my favorite topping typ with this and a dill pickle just slicing that up as well oh and I did have a tiny little bit of onion lift in the fridge from yesterday
So just slicing that up too that’s optional and I’m toasting some bread again I just prefer to have toasted bread with a sandwich and getting the toppings on some of that baby spinach then the black bean and Tahini spread getting that on top po some pickle slices very nice it brings out the
Flavors makes all the flavors pop it just works it just really works getting some tomato on there very juicy and a little bit of that onion not too much and some salt and pepper and yeah there you go black vut tahini sandwich version 2.0 come here black bean and Tahini sandwich m We’re making a little snack that I think is a nice snack to have really at any point in the day you can have it after a meal if you are still hungry and you just want to have something else or just at any point of the day if you’re just
Feeling peckish you just want a little snack it’s a tastier way to eat vegetables I love a good dip I love a good dip with some vegetables and that is what we’re making we’re making a dip with a sahini and another secret ingredient if you can guess what it is it’s yogurt
It’s not that secretive so we’re going to throw together just a few things it’s not like it’s a homemade dip but it’s not like a whole complicated thing I’m using 1/4 cup of plain yogurt I use a dairyfree one but you will get more protein from a regular yogurt or like a
Greek yogurt just in case you want to know then adding in a tablespoon of tahini a teaspoon of olive oil one or 2 teaspoons of lemon juice and some salt and pepper and you can also add some garlic if if you want to that’s that’ll
Also go and also some fresh herbs if you have any I’ve got some fresh parsley so chopping that up adding some in but you can also use dried herbs like oregano parsley or basil anything like that just mixing it all up it’s so creamy and then I’m just using whatever vegetables I
Have slicing up some cucumber got some baby carrots as well getting that all together but you can use baby Tomatoes you can use celery whatever kind of vegetables you like to dip and some extra parsley on the top of it it just makes it look cute oh Yeah so what we’re making for dinner is inspired by my favorite meal at Nando which is a South African Portuguese restaurant that’s now all over the world but anyway this is inspired by my favorite meal there Tangy Tomato chicken and potato wedges but I’m just going to
Be using ingredients that I already have in my kitchen just keeping it simple and also for my version you can either use chicken or you can use tofu so if you want to do a vegan option you can use two packs of f tofu now instead of the
Chicken that we’ll be using and if you are going to do the vegan option I’m going to link a video below where I show you exactly how to bake this um and you’re going to make it exactly how I make it in that video except you’re
Going to switch out the sauce for the sauce that I’m going to show you now but otherwise you’re gonna make it exactly like that video I’ll link that below but um yeah let’s make some Tangy Tomato chicken and potato wedges I’m excited because I’ve been craving crispy potato wedges
Um so yeah I’m just going to preheat my oven quickly to 4:25 we’re going to cook it quite hot um to get those potatoes extra extra crispy and to cook them faster okay all washed let’s chop these up just look at these huge potatoes like almost
As big as my head any right we are got to make nice big potato wedges I’m making enough for four servings here so doing some extra portions for meal prep so I got about 800 G of potatoes I’m just slicing them all up into wedge shapes and getting them on a baking tray
With a spray of oil and some spices got a whole lot of spices here some onion powder some smoked paprika and this adds so much flavor and then some salt and pepper and just tossing them up a bit and I like to do some on the other side
As well a little bit of more oil some spices on the other side and yeah just get them nice and coated potato witches like in the oven potatoes are unpredictable so it can take 40 to 60 Minutes for those to cook I’m I’ve put them in for 40 but they
Might take a bit longer so next we’re going to get the vegetables in and those are going to cook for 20 to 30 minutes and then the chicken will go in for about 20 minutes and then everything will come out together so just going to get those together get everything in the
OV got about 400 G of green beans and you can switch this out for any other kind of green vegetable like broccoli or zucchini anything you like I just really like green beans at the moment so just keeping this very simple just a quick spray of oil and some salt and
Pepper I’m prepping the sauce and the chicken and then cooking this all in one baking dish so that I have less dishes to clean so what I’m using for the sauce is 1/4 cup of tomato paste a tablespoon of oil a tablespoon of sweetener I usually use maple syrup or brown sugar
Something like that got that lemon leftover from earlier so using about a tablespoon of that I just catch all the seeds in my hand when I squeeze it there’s so many in this one lemon oh my gosh and then got the smoked paprika again a teaspoon of that a teaspoon of
Onion powder a teaspoon of oregano a teaspoon of chili flakes and if you want it FY you can add some cane Pepper or some African bsar chili if you have some that’s what the Nando restaurants use cane pepper is fine though that’s what I’m using I just do a little pinch
Cuz it is quite spicy and some salt and pepper and just mix it all up and then what I do is I add a little bit of water to make it more Saucy I usually use about 1 to 3 tablespoons and then it’s ready for the
Chicken nice and Saucy so got about 800 G of chicken breast meat here just tossing it into the sauce getting the sauce on top underneath all around everywhere and you’re basically just going to do the same thing if you use the tofu it’s very very similar with the vegan option and chicken’s
Ready these are looking goodoo I’m going to toss them and give them another 20 minutes with the chicken and the Vegetables we’ll be eating soon potatoes yummy Perfect okay let’s sove this up so I’ve made dinner for me and for Rob and then I’ve got two extra portions for meal breb and you can serve it out in a more exact way if you want to keep track of the calories like do an equal portion of
The chicken the potatoes the vegetables for each one but I’m kind of just serving it out a bit randomly here my chicken was cut in weird pieces I I should have cut it out better anyway when I’m done serving it a lot I like to get any leftover sauce on the chicken
You got to get all that sauce that’s where the flavor is and then there you go I got my meal PRP for tomorrow night I won’t be cooking tomorrow and got this amazing looking dinner for right now so this dinner reheats really nicely I think I just reheat the potatoes in the
Air fryer or the oven or toast oven or something and um they have some crispy store the next day I’ll be back we’re going to make some cookies just now snack cookies okay I want to show you these snack cookies that I absolutely love and
This is pretty much as simple as it gets for a cookie this recipe um if you’ve got my meal prep ebook you’ll recognize this from week four but we’re changing it up a little bit adding some chocolate chips to them there’s a lot of different
Ways I like to make them but we are making them with chocolate chips today I’m in a chocolate chip kind of a mood very very very simple sorry did I say week four that is not correct week two we are making these banana oatmeal cookies with Raisin almonds but we are
Making them with chocolate chips instead as I said let’s see let’s see the recipe two bananas the recipe calls for two bananas so two bananas smashing those two bananas with a fork in a bowl then adding about 2/3 of a cup of Ral dos in a small handful
Of almonds about 2 tbsp of dark chocolate chips I used dairyfree ones and a teaspoon of cinnamon and yes somehow this makes cookies somehow it all stays together in a cookie shape I don’t know how but it does so I’m just using about a tablespoon of Mount at a
Time to make each cookie on the tray and if you want to know this is about five cookies per servine it’s quite a lot of cookies for only about 200 calories I was not kidding that is how simple is this I just recently got a toaster oven little mini oven so I’m
Going to try bake these in there for the first time I’m pretty sure they’re going to turn out exactly the same but we will see we will see I’m baking them at 360° for up that’s about 180° C for about 15 minutes those look nice W look at how many chocolate ch on
That one this smells so good wow nothing beats the smell of cookies so I made some extra for meal prep as you can see the nice for meal prep and I’m going to have some with almond milk right now so s some out and okay I should have
Sprayed a little bit of oil on the bottom of the tray or creased it or something I totally forgot so they stuck a little bit but not too badly they still come off pretty easy and I’m just storing what I’m not eating right now in a meal peror container snacks for the
Next few days Fresh Out the Oven so I’m going to show you how to customize the calories and I’m going to eat my cookies and drink my almond milk and um thank you so much for watching I really hope that you enjoyed this I hope
You found it helpful um oh oh oh oh and before I go I just want to say um so I’ve made three of these meal plans now based off of my weight loss journals and I’m going to link the other two below because you can really mix and match all
Those meals and snacks with those two videos with this one so you can really find some meals that you’re excited about all the main meals breakfast lunch and dinner in all three videos are all roughly 400 calories or 4 points and all the snacks in all three videos are
Roughly 200 calories or 2 points so you can really mix and match and just find something that you like find some meals that you’re excited about um right now I’m excited about these cookies so I’m going to eat these cookies I’m going to show you how to customize the
Calories I can be a little bit of dramatic sometimes about my food but it’s good so I get excited oh big pot M that’s very good okay I will see you in the next video bye okay so to customize the calories it’s very very easy as I said all the
Meals breakfast lunch and dinner are all roughly 400 calories or 4 points and all the snacks are roughly 200 calories or 2 points and this is what makes it really easy to customiz the mocha drink is just like a little extra little low calorie extra if you want so for 1,200 calories
Per day you can have the breakfast the lunch and the dinner and then just leave out the snacks for 1,400 calories per day you can have the breakfast the lunch and the dinner and then choose one of the snacks either the veggie dip or the cookies for 1,600 calories per day you
Can have the breakfast the lunch and the dinner and both of the snacks so just how I had it and then for one ,800 calories you can have the breakfast the lunch and the dinner and both of the snacks and then you can double up one of
Those snacks so either an extra portion of the cookies or an extra portion of the veggie dip and then the mocha is just an extra item it’s just this extra like low calorie item it’s only roughly about 100 calories so you can add it to any of these meal plans I don’t worry
About the little calories here and there I just like to keep it rough um and not you know fixate on the calories too much so just keep it rough but yeah I hope that that is helpful