This is 16 meals + snacks prepped in just over an hour for a full work week!
I’m showing you an easy high-protein weight-loss meal prep plan based on how I lost more than 40 lbs! You can either prep 4 or 5 days of fully prepped meals, and it’s very customizable! I’ll show you how to customize this plan to get anywhere from 1200 to 1800 calories per day. You’ll also be getting about 96g protein per day (almost 100g).
These are very simple recipes, but there’s still a lot of flavor – everything is gluten- and dairy-free, and there’s vegan options.
Hope you enjoy!
Liezl
Here are all the recipes on my blog (with calorie info): https://liezljayne.com/weight-loss-meal-prep-in-1-hour-high-protein-meals-healthy-snacks-for-the-week-pt-3/
timestamps:
00:00 – intro
00:50 – menu
01:50 – dinner prep
05:06 – lunch prep
07:31 – breakfast prep
09:44 – snack prep
10:47 – serving out breakfast
11:22 – serving out snack
12:20 – outro
14:01 – how to customize calories
*Part 1 and 2 of this series:
– 1 hour weight loss meal prep (part 1): https://www.youtube.com/watch?v=j4iQkKYFH1E&t=662s
– 1 hour weight loss meal prep (part 2): https://www.youtube.com/watch?v=9F6YPJwfzGs&t=21s
*How to toast muffins (short): https://www.youtube.com/shorts/De5S8mY7RGk
*Black bean & tahini sandwich (in this video): https://www.youtube.com/watch?v=FvX-2pWI2gU
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*My weight loss meal plans + recipe ebooks
Banana + oat toaster muffins 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..
– What I ate to lose 42 lbs: https://www.youtube.com/watch?v=FvX-2pWI2gU&t=412s
– 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
– My top 3 weight-loss protein smoothies: https://www.youtube.com/watch?v=X5v3blMaW5U
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*Meal prep containers/ baking dishes I used in this video:
big glass meal prep containers: https://www.amazon.com/gp/product/B07JK1LGHQ/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=94bf3cb8b64bb07a0b75f08a8c15e98c&camp=1789&creative=9325
small glass meal prep containers: https://www.amazon.com/gp/product/B06Y31WGWR/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=80a081b817321ed02f576a939dfac046&camp=1789&creative=9325
glass jars: https://www.amazon.com/gp/product/B00N36U7II/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=a2c583ae9f29b83edc7d9f3899ded141&camp=1789&creative=9325
Reusable lids for glass Weck jars: https://www.amazon.com/gp/product/B073SMMDHH/?_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=7d275c1f32f655a35bfa2312e9f135d0&camp=1789&creative=9325
Muffin trays
*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
Chocolate chips:
*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: 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
*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.
This is all my food prep for the week 16 meals and snacks it took me just over an hour to do so I’m going to show you exactly how I did it in that time I’ve been trying to simplify my meal prep a lot I have been meal
Prepping for years but recently I’ve been trying to make it way more simplified so that it’s much easier to get it done in about an hour and what I’ve really been liking about this kind of meal pre apart from the fact that it’s more simplified is that it’s high
Protein and it’s ideal for losing or maintaining weight so it’s very customizable with the calories you can customize this to get anywhere from 1,200 to 1,800 calories and I will show you how to do that it’s very simple to customize it but I’m going to show you
What we’re going to be making these are some of my current favorites turned into meal prep um they’re very good for breakfast banana or toaster Muffins with chocolate chips and almonds for lunch black bean and Tahini wraps for dinner Teryaki chicken and for snacks the easiest mushroom and tofu
Soup it’s so quick it’s also super low calorie and high protein and if you prepped all of this you’d be getting at least 96 g of protein for the day that’s basically 100 G A Day everything’s gluten and dairy free and I will give you vegan options for anything that
Isn’t vegan and yeah as I said the calories are really customizable you can get anywhere from 1,200 to 1,800 calories per day just to keep with the theme of simplified meal prep we are not going to be cooking a whole lot of things all over the place we are going
To be sticking to making one meal at a time and we’re going to start with dinner which is the most difficult thing we’re going to be making today but if you’re a beginner don’t worry don’t worry this is not even difficult want you see how actually simple this is
You’re not going to be worried about anything else we’re going to be making today so it’s it’s very beginner friendly this is a teriyaki chicken I can do it in 20 minutes or less and it’s a mil prip Classic you can either use chicken or you can use tofu it’s up to you you can make teriak chicken or you can make teriak tofu for vegan option both are good I’ve actually made both both are nice so yeah either one works we’re having rice and broccoli on the side so just boiling
Some water to make the rice washing the rice and also washing the broccoli and if you want to stick to the calories exactly for this smal plan you can use about 2/3 of a cup of dry white basmati rice with 1 and 1/2 cups of water I like
To use heated water so that the rice starts to cook faster it it really speeds up the whole cooking process for the rice okay so got the rice going it’s like 15 minutes to cook um we’re going to prep some sauce quickly and if you
Want to skip over this you can use any kind of starboard teriak sauce that you like I like to make my own because then I can get it exactly how I like it and I know exactly what’s in it so yeah once that sauce is made everything is going
To go very very quickly and then dinner is basically going to be done in a few minutes in time for the rice to be ready let’s make some sauce I like to make my sauce in a small container with an airtight lid so that I can shake it to
Mix it it really helps to get rid of any lumps you’ll see so I like to start my Teri sauce with 1/4 cup of low sodium soy sauce or coconut aminos that’s a nice gluten-free alternative then adding in 2 tbsp of brown sugar 2 tbsp of Honey
Or you can use maple syrup for a vegan option 2 tbsp of rice wine vinegar a tblsp of sesame oil or any cooking oil half a teaspoon of ginger powder 1 teaspoon of onion powder 1 te oon of red pepper flakes and that’s optional salt
And pepper 2 tsp of corn starch and 1/4 cup of water and I just put the lid on Shake It Up Get rid of all the cornstarch lumps it’s the easiest way that I found to do that now I’m getting two pans heated on the stove with the
Rice spraying a bit of cooking oil into each one and I’ve got about 800 G of chicken brast meat here chopped into pieces adding that to the one pan and just tossing it around a bit to the other pan I’m adding the broccoli about 300 to 400 G
You can also add a small amount of water to get it cooking a bit faster and I just toss that around for a few minutes add some salt and pepper and back to the chicken I add the sauce when I can see that the chicken’s like cooked through
It’s very low maintenance to cook get all that chicken coated in the sauce and chicken’s ready broccoli is ready and so is the rice so I got all my meal prep containers here serving the rice out between them then the chicken which looks so juicy so Saucy so good and the
Broccoli and I just add a little bit of extra salt and pepper on top of everything I also like to add some sesame seeds and also some spring onion these are optional but I’ll be using spring onion in the snack so I already have some and when I already have some I
I like to just throw it on and yeah you can prep either four or 5 days worth of meals for a full work week I’ll have the ingredients for four or 5 days on my blog for you and that is dinner all preed so I’m just going to get the lids
On all of these get them in the fridge and then we’re going to get started with the next one this next one is even quicker than this one very very quick and Easy so if you’ve been watching my videos for a while you might already know that these are some of my favorite sandwich ingredients black beans and Tahini and I did show you my black bean and Tahini sandwich in my most recent what I eaten a day video I’ll link that
Below for you but right now we are turning my black bean anini sandwich into a wrap because I’ve discovered that when I take some of my favorite sandwiches and I turn them into wraps they keep really really nice for meal prep and I can prep all my lunches for
The whole week in like 10 minutes it’s very very quick so we are going to open can of black beans and we’re going to make some wraps adding a whole can of rinsed black beans to my bowl and smashing them up quickly with a fork just very roughly I like to
Leave some of the pieces whole for the texture then adding in 3 TP of tahini half a tbsp of dejan mustard half a tbspoon of sweetener I like to use maple syrup salt and pepper and a squeeze of lemon o lime juice just about half a
Tablespoon worth and I just mix that all up and I know it looks kind of weird right now but it does turn out good it does turn not good so got a few other fillings for my wraps some baby spinach some tomato slices a bit of onion that’s
Optional and some dull pickles slicing them up and putting all of that aside for now I’m heating a pan on the stove we’re Heating up some tortillas I just like to heat them one at a time in the pan for about 10 seconds aside it’s very quick and everything’s ready to put the
Wraps together so on top of my tortilla I’m adding some of the baby spinach some of the black bean and Tahini mix some tomato slices I love tomatoes with this it’s probably my favorite thing to have with this some pickle slices not too Many a little bit of that onion and I’m struggling to wrap it as usual so I’m just watching a tutorial for the millionth time the millionth time I always have to watch a tutorial video okay and there you go that’s a decent wrap it’s a decent wrap so you can leave
It whole for meal prep if you want it to stay fresh for longer I’m just slicing it in half so you can see what it looks like and I’m making three more exactly the same I’m really into wraps right now so I’m definitely looking forward to eating these this week it’s a really
Nice meal prep alternative for a sandwich and one of my favorite meal prep lunches right now so yeah I’m looking forward to it okay we are preheating the oven I just preheated my oven to 400° for enough that’s about 200 uh 200° C just in case you want to know and I did
That because we are making these banana oat tost Muffins if you have my meal prep ebook you might recognize this from week one so we are changing it up slight lightly we are adding chocolate chips and almonds I was thinking about it this week I was like oh I haven’t made these in ages and I feel like adding chocolate
Chips and almonds just it’s very it’s very daring to throw in some chocolate chips and some almonds but this used to be one of my favorite meal bre breakfast and I haven’t made it in a really long time so I was like I got to make those again
We’re going to throw these muffins together get them in the oven and while they’re in the oven we’re going to prep for the snack which is the last thing we’re doing so we’re kind of doing two things at once here but really once the muffins go in the oven we’re not like
Doing anything with them again they’re just in the oven cooking and we’re free to prep the snack and then when the snack’s done the muffins will come out the oven and then we’re finished then we’ve done everything so yeah that’s the plan for the breakfast muffins I’m
Cracking two eggs in a bowl whisking them up and you can use a Vegan egg replacement or cheia egg instead I’ll have a recipe for that on my blog then adding in two bananas smashing them up just really roughly and then I’m quickly making an oat flour which is 1 and 1/2
Cup of rolled oats Blended up it makes a perfect oat flour very quick throwing that in the bowl with two scoops of vanilla protein powder 2 tbsp of dark chocolate chips and I will link the protein powder and chocolate chips that I use below then adding in half a cup of
Almonds chopped up 4 teaspoons of brown sugar 1 teaspoon of baking powder 4 TPO of melted coconut oil and 2/3 of a cup of milk I’m using soy milk any kind of milk is fine mixing that all up and I’m spooning it into a muffin tray lined with muffin pap ERS and this
Batter makes about 12 muffins they’re actually quite big muffins and sometimes I save a few of the chocolate chips to sprinkle on the top it’s just the finishing touch you know and getting that in the oven for about 18 to 20 minutes all ovens are different so just
Check it as it goes check it after about 15 Minutes right onto the snack prep we’re making a really quick soup starting with vegetable broth about 6 cups of vegetable broth one pack of extra foam tofu chopped into pieces pieces that’s about 14 Ozz of tofu 8 oz of mushrooms SL upep 4 tbsp of soy sauce or coconut
Aminos 1 tbsp of rice wine vinegar 1 tbsp of sesame oil or any other cooking oil that’s fine 1 tbsp of tahini half a teaspoon of onion powder half a teaspoon of ginger powder and some salt and pepper and getting that on the stove stirring it in bringing it to a boil and
Letting it summer for about 5 minutes or so and after 5 minutes adding in 3/4 of a cup of frozen peas I like to use the really small Peas the petite peas they got a nice texture a big handful of baby spinach and half a cup of spring onion
And I’m just cooking that in for about another 5 minutes and then it’s done I told you that it was a really easy soup it’s one of the easiest soups that I know how to Make so the muffins are ready just in time just letting them cool for like 2 minutes on a rack they look so good and I’m storing them in containers it’s about three muffins per serving her breakfast so I do like three muffins per container and these are meant to be
Toasted before eating I will link a short Below on how I like to toast them it’s super easy to do and it’s really good toasted I love toasting them with butter it’s a it’s a really nice breakfast to wake up to and yeah that is breakfast prep ready it’s a bit of a
Different kind of a meal prep breakfast but I really love It and the soup is ready it’s so steamy so much steam I’ve serving that up between four jars and these jars are like the perfect size to hold the soup I will have all the containers and jars that I’m using linked below if you want to see like the sizes and dimensions and
Stuff and I have a few extra spring onions left over so I’m just adding them on top I like to do really quick meal prep and then I just do little things to make it look good little extra things and yeah that is my easy mushroom and tofu
Soup so I’ve been really excited to share this soup with you guys it’s a little snack soup a little soup snack um only because it’s so low in calories it’s only like 200 calories and I mean it’s so filling it’s really filling it’s got a whole lot of protein in it it’s
Got a whole lot of vegetables in there it’s a really good snack so yeah I was excited to share this with you guys yeah I’m just going to put these in the fridge quickly get them in the fridge okay so so I am going to show you how I
Like to heat up some of these meals and snacks in some shorts the toaster muffins the teriyaki chicken and also the little soup snack um I just thought that would be helpful cuz maybe you want to make some of these but then you don’t know
How to heat them up and I will link those shorts below this video when they’re up and then you can see how I like to reheat some of my meals and snacks I am going to show you how to customize this meal plan now it’s very
Easy to customize but first I thought I would just let you know all these meals and snacks do work with my point system so just in case you use my point system all the meals breakfast lunch and dinner are all roughly 400 calories or 4 points
And all the snacks well the soup snack is roughly 200 calories or 2 points um if you don’t know what my point system is I will link a video about that below it’s basically just a really easy way that I used to count calories when I was
Trying to lose weight so that I didn’t have to count calories it’s just like this little method that I used um I’ll link a video about that below if you don’t know what I’m talking about and I also thought I’d let you know that this
Is part three of this type of meal prep that I’ve done um so I will link part one and part two below and basically what I’ve done is I’ve made all the calories in all three videos roughly the same so that you can mix and match meals
And snacks to find meals and snacks that you really like to put together a little meal plan that you like I will link those videos below and yeah that is it I’m going to show you how to customize this meal plan now got my little notepad
Here um yeah and thank you so much for watching this video I really hope that you enjoyed it I really hope you find it helpful and I will see you in my next video okay so as I said all the meals the breakfast lunch and dinner are all
Roughly 400 calories or 4 points and the snack is roughly 200 calories or 2 points and one of the reasons that I do this is so that you can easily customize the total amount of calories for the day so for 1,200 calories per day you can have the breakfast the lunch and the
Dinner and then just leave out the snack for 1,400 calories per day you can have the breakfast the lunch the dinner and the soup snack so just exactly how I prepped it for 1,600 calories per day you can have the breakfast the lunch the dinner and the snack and then just
Double up the snack to make it a 400 calorie snack instead of a 200 calorie snack or instead you can completely leave out the snack and then just double up the dinner instead either of those options will give you 600 calories per day and then for 1,800 calories per day
You can have the breakfast the lunch the dinner and the snack and then just double up the dinner so a double serving of the teriyaki chicken and yeah I really hope that helps with customizing the calories