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-meals-easy-snacks-pt-4/
timestamps:
00:00 – intro
01:18 – on the menu
01:49 – breakfast
03:09 – instant protein coffee
04:12 – lunch
06:10 – snack 1 (mango raspberry smoothie)
08:09 – dinner
12:43 – snack 2 (pb choc-chip popcorn)
14:21 – outro
14:57 – customizing calories
*Other videos I mentioned in this video:
”What I ate in a day” videos I’ve made with recipes from my journals:
– What I ate to lose 42 lbs – part 1: https://www.youtube.com/watch?v=_JWhQh_b30s&t=348s
– What I ate to lose 42 lbs – part 2: https://www.youtube.com/watch?v=wHsXswBFrOw&t=3s
– What I ate to lose 42 lbs – part 3: https://www.youtube.com/watch?v=FvX-2pWI2gU&t=363s
Wrap version of the lunch in this video: https://www.youtube.com/watch?v=y-4F98cWThg&t=5s
Smoothie from this snack video: https://www.youtube.com/watch?v=hsKaLTH_gYQ&t=550s
…
*My weight loss meal plans + recipe ebooks
– 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/
…
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=9GZ3oO8v_RA&t=6s
– My reset routine for 2024: https://www.youtube.com/watch?v=hI1F8UynCWo&t=890s
– Meal prep with me on a Sunday: https://www.youtube.com/watch?v=R286znErnbc&t=392s
– Easy meal prep overnight oats: https://www.youtube.com/watch?v=RCeQukCPY5g&t=1s
– My top 3 weight-loss protein smoothies: https://www.youtube.com/watch?v=X5v3blMaW5U
…
*Food items I use in this video:
Peanut butter
Coffee powder
Chocolate chips
glass meal prep containers: https://www.amazon.com/gp/product/B07JK1LGHQ/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=94bf3cb8b64bb07a0b75f08a8c15e98c&camp=1789&creative=9325
*Journals notebooks I use:
Black notebooks
White notebooks
*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
2nd camera I use: https://www.amazon.com/Canon-Mirrorless-Camera-15-45mm-3-5-6-3/dp/B07WDLY364/?&_encoding=UTF8&tag=liezljayne-20&linkCode=ur2&linkId=f9a2f45fd4828b7ea1db9f9706906683&camp=1789&creative=9325
*some links may be affiliate links
…
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.
So a few months ago I found some of my old weight loss journals as I have shared with you guys every single time I look through these now I’m reminded that during this time in my life when I was trying to lose weight what I really really struggled with was Finding low
Calorie meals that tasted good that were balanced with all the food groups and that were filling you know that is the biggest struggle when you’re trying to lose weight finding meals that don’t leave you feeling hungry that actually keep you full so a few months ago I had
Pulled out some meals and snacks from these and I put together the meal plan for you guys and I want to do that again I have been looking through these again and I have been pulling out some of my favorites and I’ve put them together into another meal plan for you guys this
Is basically an example of what I ate to lose more than 40 lbs it’s an ideal day of eating for weight loss that’s balanced and filling and this tasty meals and snacks of course it’s got to taste good and I’ve also made this very customizable for you guys so you can
Customize this to get anywhere from 1,200 to 1, 800 calories for the day and I will show you how to do that how to customize it it’s very easy very easy to customize but I’m going to show you what are we going to be eating and I will say
If you eat all of this if you have all these meals and snacks you’re going to be getting more than 100 g of protein for the day so this is a high protein meal plan for breakfast going to make a really easy scrambled egg burrito for lunch a spicy chicken mayo sandwich for
Dinner a chick bean rice sty and I will just say it tastes better than it sounds and for snacks a mango and raspberry yogurt smoothie peanut butter chocolate chip popcorn and got this super simple protein coffee it’s over 100 g of protein for the day and very
Customizable with the calories as I said everything’s also Dairy and gluten-free and I will give you some vegan options for anything that isn’t already so for breakfast making this really easy scrambled egg burrito it’s probably the easiest burrito that I know how to make and that is what I like for
Breakfast something incredibly easy so I’m staring this one with two eggs but if you would prefer something more vegan I like this just egg egg replacer I like it cuz it’s the same amount of protein and calories as real eggs either one just cracking the two eggs in a bowl and
Mixing them with a fork and getting two pans on the stove spraying a little bit of oil into the wine and adding the eggs in and I just scramble it while it Cooks takes like 2 or 3 minutes then heating the other pan I
Like to heat a tortilla in it like 10 to 15 seconds out side to my he tortilla adding some baby spinach in the middle scrambled eggs get them on there some salt and pepper and then some salsa I use about 2 tablespoons or so and this is the main ingredient of my scrambled
Big breakfast burrito it’s so good so much flavor it’s such an easy breakfast I love it yummy it’s a lot of flavor just from the salsa okay so keeping with the theme of easy we had an easy breakfast now this is such an easy coffee it’s also very
Low calorie and high protein so it’s one that I have always loved what I’m going to do is I’m going to link below some of the ingredients that I’m using just in case you want to see the exact ones that I’m using might be helpful using a
Teaspoon of and some coffee powder I like a freeze-dried one any kind will work though and some maple syrup I use like half to one teaspoon and of course any type of sugar is fun I like the flavor of the maple syrup though and I just boiled some water quickly and I’m
Adding in just a little bit like a qu of a cup just mix it in with the coffee so there’s no lumps in it and then heating a cup of soy milk I heat it in the microwave for like a minute or so I mean
You can heat it however you like I the microwave is quick and you can use whatever type of milk you like I like oil milk because it’s dairy free and it’s h protein and just add it right into the coffee and stir it cheers okay I’m ready for lunch I did
Actually technically show you this in my recent lunch video my spicy chicken mayo but we made it into a wrap in that video and right now I’m going to make it into a sandwich and although it’s similar it does actually turn out quite different when you make it into a sandwich I’m
Going to put some different things on it and it’s so quick one of the reasons I love it is it’s just so quick it’s just so quick I love a quick lunch I love quick meal I don’t know if you’ve noticed you probably noticed I just love
Quick meals so this is perfect I’m quite hungry right now so just thought I’d mentioned the bread I’m using here is like 90 calories of slce but you can use anything that’s like 80 to 100 calories or less just going to toast this quickly throw it in the toaster completely stuck together just
Getting them in the toaster rinsing a tomato and some baby spinach quickly then making the spicy chicken mayo to a bowl adding a tablespoon of mayonnaise a teaspoon of tomato sauce or ketchup half a teaspoon of sriracha or you can use any kind of hot sauce some smoked
Paprika just like a pinch a squeeze of lemon juice like a teaspoon amount makes like this nice pink sauce then adding some pre-cooked chicken to that like 90 to 100 gram mixing it up and the toast is ready just in time it goes very very quickly adding the spicy chicken mayow
To the one slice cramming it all on there just cram it all on slicing up some tomato getting it on the top then some baby spinach close the sandwich it’s a good sandwich slightly over ambitious with the size of the sandwich it is a massive sandwich so I recommend either an open
Sandwich you know cuz then you got two slices of bread that you can put the toppings on or just bigger slices of bread now I don’t know how I’m going to bite It we are making a quick smoothie snack this is something that you can have with lunch you can have it after lunch you can have it later in the afternoon whenever you want I’m having it right now as like a little sweet treat snack just sometimes I just need something a
Little bit sweet this is actually a really old recipe of mine that I recently rediscovered when I did my snack video if you watch that video you’ll know I’ve been making it almost every single day I I just can’t stop making it I don’t think I’m going to
Stop making it anytime soon it’s just so refreshing it’s a little bit sweet it’s the Sweet Tooth spot it makes a really good snack so I am making it and if you haven’t tried it yet then definitely try to my blender adding a cup of Frozen mango about half a cup of frozen
Raspberries 3/4 to 1 cup of yogurt I use a plain coconut yogurt but any kind of yogurt is fine obviously and it’s about 80 calories worth of yogurt so just for reference just in case you want to know what the calories then half to 1 teaspoon of maple syrup or sweetener and
Blend it up oh can you see that when it can you see it’s like stayed at the top there that means it’s nice and thick ah I love it like that it’s like at the top serve this up quick ooh at that super thick but I have to do a quick taste
Test m m oh yummy tastes like dessert so creamy M I think this is one of my top five favorite smoothies of all time can’t stop eating It okay dinner time I’m ready for some dinner we are making chickp and rice D fry don’t judge it before you try it it’s better than it sounds I promise so for this you can actually use either tofu or you can use some chicken I got some pre-cooked chicken here but I am
Not going to be using this right now I’m going to be saving this for another sandwich tomorrow I want to make another spicy chicken May sandwich tomorrow so I’m going to be saving that for tomorrow I’m going to be making tofu version tonight I like both I make both versions
When I make the tofu version I like to cook the tofu in it from the start and when I make the chicken version I like to throw the pre-cooked Chicken in at the end just cut up little pieces throw it in so if you want to make the chicken
Version you can do that but we’re going to make the tofu version and I’ve just decided that I’m going to going to make some extra portions I’m going to do a little bit of meal prep this just makes sense to me often when I’m making dinner
I just throw in some extra portions and then I don’t have to cook tomorrow I don’t have to cook the next night you know it just makes sense and oh yes I need to cook some rice I usually have rice in the fridge pre-cooked that I can
Just throw in but we don’t have rice right now so I’m going make some rice quickly that’s like 15 minutes to cook some white rice and get everything else going while we’re doing that yeah it doesn’t take very long it’s quite a quick dinner just washing the rice and adding
Some water to it and if you want the exact amount of rice for this dinner it’s roughly about 2/3 of a cup of dry rice and 1 and 1/2 cups of water okay going to get this on the stove for like 15 minutes now we’re going to cut up an
Onion so I got my chopped onion H in a pan on the stove adding about 4 taspo of oil in and also adding the chopped onion in and I like to get this a bit browned and caramelized before I add anything else in cuz it makes the stir fry have
So much more flavor and you can also add some garlic if you want yeah I don’t use the garlic but you can add that and I’ve drained a pack of firm tofu and I just cut it into strips and then I cut those strips into little cubes so got little
Cubes of tofu here and add that to the pan with the onion and just like the onion I like to get this a little bit Brown and crispy before I add anything else in and then then come the chickpeas opening a can of chickpeas draining it
Adding it in giving it a bit of a toss and also adding a cup of frozen peas I like the small petite peas they have a much better texture get those in there and I just break them up a bit with a spatula if they’re sticking together and
The rice is ready just in time so we’re going to get that in I made extra here for meals in the week but adding about 2 cups of cooked rice to theore strip fry and then for the flavor about half to 1 teaspoon of turmeric 1 to 2 taspo of
Onion powder half to 1 teaspoon of ginger powder 4 tbsp of low sodium soy sauce or coconut aminos is also good that’s a nice gluten-free option 4 teaspoons of sweetener I use maple syrup this just balances out the flavors it doesn’t make it sweet stir fry just
Balances out flavors give it all a toss and then add some salt and pepper best to taste it here give it a taste taste and then add the salt and lastly I add some baby spinach like four big handfuls and also some lemon juice the lemon juice just really brings out all the
Flavors of everything just brings it all together and you can give it a little taste taste add some more salt if you need some more soy sauce some more sweetener you know just get the flavors right got my plate and some containers here we’re going to serve out all the
Portions and this is really really easy to reheat in a pan or in the microwave um so this is this quite nice to meal PR and you can add another squeeze of lemon juice over when you’re serving it out if you need and I will have all the ingredients for everything that we’ve
Made on my blog for you that’ll be linked below so that is dinner for the next few nights or lunch whenever I feel like eating it but it’ll probably be dinner and that is dinner tonight look at this crispy PE P of tofu oh I love crispy
Tofu oh it’s good it’s a good bite I’ll be back we’re going to make a snack we’re going to make an off dinner snack you’ll See okay dinner was good I’m back for our snack we are making popcorn it makes the perfect after dinner snack especially if you want to watch something so I’m going to show you one that I really really love it’s very simple to make and it’s salty sweet couldn’t be easier I’ve got this
Silicone air popper mix air poop popcorn without any oil adding about 1/8 of a cup of popcorn kernels in and to put that in the microwave for about 2 minutes and while it’s in there making this peanut sauce peanut butter sauce about a tablespoon of peanut butter 1 to
2 tbsp of milk I use almond milk any typ Works start with 1 tablespoon and then add more as you go then a teaspoon of maple syrup and some salt and just Stir It Stir It stir it until it’s the thickness you like and this is where you
Can add more milk if you need to if it’s too thick you can add a little bit more and the popcorn’s ready it makes so much popcorn it makes so much popcorn get that in a bowl toss it with some salt get it all tossed up add the peanut
Butter sauce on top drizzle it over the top everywhere then add a few dark chocolate chips like 10 to 15 if you want to stick to the calories or more if you don’t want to count them like me I just I didn’t count them I just threw a few on
This is so perfectly salty sweet the peanut butter sauce the chocolate the salty popcorn I love it that is a good B right there that’s a good combination now I’m going to show you how to customize this quickly before I go you can get anywhere from 1,200 to 1,800 calories for the day
And the reason that it’s so easy to customize is because I make all my meals breakfast lunch and dinner roughly 400 calories and all my snacks roughly 200 calories so it’s really easy to mix and match things to get the amount of calories you want for the day and if you
Use my point system all the meals are 4 points and all the snacks are 2 points I will link a video about my point system by the way let me find my little notepad and then I can show you exactly how to customize everything so this is how how
You can customize the calories for this meal plan as I said all the meals are roughly 400 calories and all the snacks are 200 and the coffee is just an extra it’s super low calorie so you can just throw it in there if you want it’s only about
80 calories so it’s really not going to make that big of a difference so for 1,200 calories you can have the breakfast lunch and dinner and then just leave out the snacks but you can add the coffee if you want for 1,400 calories you can have the breakfast lunch and
Dinner choose one of the snacks out of the two and then add the coffee if you want for 1,600 calories you can have the breakfast lunch and dinner have both of the snacks and then you can add the coffee if you want and for 1,800 calories you can have the breakfast
Lunch and dinner you can have both of the snacks but double up the Smoothie snack to make that one a double portion and then you can also add the coffee if you want and yeah I really really hope that helps with customizing the calories it’s super supery easy