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):
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):
– 1 hour weight loss meal prep (part 2):
*How to toast muffins (short):
*Black bean & tahini sandwich (in this video):
…
*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:
– 12 week weight-loss guides aka The Beautiful Body Guide (with the point system):
– healthy breakfast recipe ebook:
…
more videos from me…
Videos about my Point System:
*From The Beautiful Body Guide:
My recent videos..
– What I ate to lose 42 lbs:
– My reset routine for 2024:
– 3 breakfasts I ate to lose 42 lbs:
– My top 3 weight-loss protein smoothies:
…
*Meal prep containers/ baking dishes I used in this video:
big glass meal prep containers:
small glass meal prep containers:
glass jars:
Reusable lids for glass Weck jars:
Muffin trays
*Food items I used in this video:
Rolled oats:
Vanilla protein powder:
Chocolate chips:
*Filming equipment I use:
Main camera I use:
Lens:
*some links may be affiliate links
…
instagram @liezljayne
tiktok @liezljayne
my blog:
my ebooks:
facebook:
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.
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I might be young, but I’m so insecure about myself. If he taste good I’m definitely gonna be doing these meals.
Could the Tofu be swapped out for Chicken?
In love with teriyaki chicken❤.
I love you so much! You are so sweet and beautiful! Thank you!❤
I thank you. I get so much inspiration from you. Just finish eating a meal prep. The first one I’ve truly enjoyed.
Just made the chicken and the muffins and oh wow both turned out so well! Hoping to make the soup and the wraps tonight/tmrw. ❤ Thank you! Thank you! I bought your ebooks over a year ago and I'm trying to get back into meal prep again 😊
What can you use instead of tahini ?
what’s the recipe for the chicken teriyaki for 1 serving?
I am definitely Going to try this out this week thanks
is it necessary to have rice in dinner only or can we have it in lunch as well. I mean I have seen in all your videos and you mostly prefer rice in dinner, does it have anything to do with weight loss ?
This teriyaki chicken is seriously the best i’ve ever had!!! Thankyou❤️❤️❤️
i love all your meal prep recipes. one thing i noticed tho, you don't use garlic. is there a dietary reason for this? i'm genuinely curious since i use it a lot for cooking italian and asian food at home. thanks in advance if you can answer this! 🙂
Banana oat toaster muffins were bussssinnnnn, theyre so good i was surprised cuz usually healthier options dont taste this good 😂 loveeee
I love you thanks for all this it’s so much needed and nobody has helped me this much before..❤
Thank you Liezl, for making this so easy for us!!
Made the soup today and I love it! So much flavor from a soup that took 10 mins to prepare. Will def be making again ❤
Love it! How long would the wraps stay good in the fridge? I would love to try this one out but I'm afraid that they'll go bad after a day or two?
Do you keep them in the fridge for 5 days or in the freezer?
These look so delicious!!! So excited to try these
Yummm! I’ve been loving these! Thank you
Hi Liezl!! I’m so glad I found your channel! I love your videos! They are so helpful, easy and inspiring! Thank you!!!
Do you have an alternative for tahini? My son is highly allergic to sesame.
Can’t wait to make the soup and black bean tahini wraps❤
I love your recipes but can’t stand the taste of reheated chicken. I would prep the veg but still have to cook the chicken each night. ❤
Can I mix and march recipes from your other vids and have it equal the same calories at the end of the day??
I just checked my local Walmart and Meijer store online and neither sell tahini in store. I have never had tahini before, but I do like sesame seeds. I also shop at Aldi. I will check there. Where do you buy yours?
Do we have to put the pre meals in the fridge or in the freezer, thank you 🙏🏻😊
Can you please make more of these videos? They really help me to lose weight and get enough protein. I love you!
Sounds delicious!
Do you find that the broccoli and greens stay fresh with the chicken for the 4 days/week if pre cooked? Also presuming not to keep same rice for the week?
Thank you Liezl! I have been watching your videos for a few years now but finally ready to commit to losing weight. You are adorable and I love your accent so much! ❤
Hi Liezl, love these easy meal prep videos! Can I ask you the protein breakdown? I added it up for the 1400 cal version but it doesn't seem to get as high as 96g protein.
Breakfast 21g + lunch 15g + dinner 46g + snack 14g = 82g protein only?
What brand tortillas do you use for your wraps??
Those toaster muffins!!! 😋 So yummy!!
I am new to your channel and love your videos. I’m starting to have only one meal with meat a day and I love that I’ve discovered your helpful videos. Thanks!
The teriyaki chicken is so perfect bc I happen to have it on our dinner menu but wasnt sure how I was going to go about preparing it. You solved that problem 😂❤
Your videos are so peaceful to me. i listen to them in my headphones while around myabusive family members that bully me. Your voice and music calms me down.
Awesome thank you 😊
Just finished doing this one, took me 3 hours hahahah, only cause I have to push pause every five seconds =). Thanks again, love your recipes and meal preps!
Thank you. I greatly appreciate your help.
Do you ever cook with ground turkey or chicken?