1 hour weight loss meal prep - 95g protein per day + super easy (pt 4)
This is a full week of meals + snacks prepped in just over an hour!
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 95g 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): liezljayne.com/1-hour-weight-...
timestamps:
00:00 - intro
01:01 - on the menu
01:34 - breakfast prep
04:22 - preheating oven
04:30 - snack prep
07:18 - lunch prep
09:57 - dinner prep
14:57 - serving out the snack
15:31 - outro
15:49 - customizing calories
*Other videos in this 1 hour meal prep series:
Part 1: • 1 hour weight loss mea...
Part 2: • 1 hour weight loss mea...
Part 3: • 1 hour weight loss mea...
*Other videos I mentioned:
Spicy chicken mayo wrap (in this video): • Easy lunches I ate to ...
…
*My weight loss meal plans + recipe ebooks
- 4 week weight loss meal prep guide + recipe book: guides.liezljayne.com/mealprep/
- 12 week weight-loss guides aka The Beautiful Body Guide (with the point system): guides.liezljayne.com/guides/
- healthy breakfast recipe ebook: guides.liezljayne.com/justbre...
…
more videos from me…
Videos about my Point System: • Liezl Jayne Point System
*From The Beautiful Body Guide: guides.liezljayne.com/guides/
My recent videos..
- What I ate to lose 42 lbs: • What I ate to lose 42 ...
- My reset routine for 2024: • RESET ROUTINE 2024 *Ge...
- Meal prep with me on a Sunday: • Meal prep with me | Gr...
- Easy meal prep overnight oats: • Easy OVERNIGHT OATS me...
- My top 3 weight-loss protein smoothies: • My top 3 weight-loss p...
…
*Meal prep containers I use:
Big glass meal prep containers: www.amazon.com/gp/product/B07...
Medium glass meal prep containers: www.amazon.com/gp/product/B06...
Glass smoothie jars: www.amazon.com/gp/product/B00...
Reusable lids for glass jars: www.amazon.com/gp/product/B07...
*Food items I use in this video:
Coffee powder
www.amazon.com/gp/product/B07...
Almond butter
www.amazon.com/365-Everyday-V...
Vegan vanilla protein powder: www.amazon.com/Garden-Life-Pa...
*Filming equipment I use:
Main camera I use: www.amazon.com/Canon-Full-Fra...
Lens 1: www.amazon.com/Canon-5051C002...
Lens 2: www.amazon.com/Canon-35mm-1-8...
*some links may be affiliate links
…
instagram @liezljayne
tiktok @liezljayne
my blog: liezljayne.com/
my ebooks: guides.liezljayne.com/
facebook: / 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.
forgot to mention in the video, but I made a grocery shopping list to go along with this week of prep - with ingredients for 4 or 5 days of prep (so a full work week). it's here on my blog: liezljayne.com/1-hour-weight-loss-meal-prep-high-protein-meals-easy-snacks-pt-4/
YOU ARE THE BEST! ❤️❤️❤️
Hey Liezl! Is it possible to leave out the spicy sauce from the wrap?
Awesome, thank you!
@@michellelouis8863 Yes!
May o ask...what's yoir eating schedule?
Thanks for all your effort to put these videos together. Honestly just love these videos and can’t get enough!
I love your meal prep ideas! Cheers from Canada!
Yay!! Always looking for more protein, so I can’t wait to see what ya got for us. Thank you!
I can't wait to try this. I just made the roasted bell peppers and the salad bowl with tortilla chips from another video of yours. As someone who is constantly busy with work, errands and then running to the gym, these meals don't take much time which is super appreciated.
Love these videos so much!!!
Lovely. Thanks for the inspiration!
So good! This is very inspiring - tysm💕
A new video from liezl?! This makes for a great Saturday!!!!!!❤❤❤❤❤❤❤❤❤❤
Oh wow, Thkyou so much for all your beautiful meals ♥️💕
I made the spicy mayo wrap today, it was so good! Thanks for the recipe!
I absolutely love these videos. I’ve tried your cookbook and meal prep book and I like the diversity of the recipes but nothing tops these videos. They’re so easy to follow along and really only take 2 hours if you’re a slow cooker. The recipes are always sooo good and so easy to prep and store. Pleeeeeaaaaassseeeee keep doing these or maybe make a patreon where you incorporate the recipes in your cookbooks in a video format like this
Love this! I've made the chicken teriaky recipe with basmati rise from other video of hers and the souce is great. More savory snacks/breakfast ideas please!
Thank you for these weight loss videos! I especially love the salmon recipe--yum!! And full of veggies as well!
These are my favorite videos! Thanks for another great week of meal preps ❤
❤
Your recipes are the absolute best. They keep nice all week, they taste great, and they're so easy. I have 2 small kids and a business to run and it's easy meal prep that even I have time for!!. Thank you so much for making these videos!! 🩷🩷🩷🩷
Love your sense of humour as well🎉🎉😂😂
Love your meal preps..
Just finished day 1 of meal prep and it was super delicious! I adjusted it a bit by swapping out the breakfast for overnight oats and adding another snack in the afternoon as lunch was not enough for me. Many thanks for the inspo and recipes, I'm really enjoying it 😊
Perfect ( as usual). The breakfast smoothie with coffee mmmm, egg muffins mmmm, wraps mmmm,.and not having to count the calories....its a dream....thank you, thank you 🙏🏼🤩❤️🥳
The new coffee smoothie is one of my current favorite smoothies
I love these videos! So helpful! And I'm always so impressed with your artwork at the end when you write it all out. You could easily become an illustrator. A lady of many talents!🥰
Thanks ❤
Love this !! More mealpreps with high protein, these videos are so helpful and exactly what I need ! Thank you so much for all your work, always so happy to watch
Amazing! Love your videos
I’m always so excited when I see a new video from you! Before I saw the new uploaded video, this afternoon I’ve meal prepped the Mediterranean feta salad and the smashed chickpea filling for the next few days. Of all the people I follow on KZhead and instagram, your recipes are the ones I always end up going for and they never, ever disappoint! Thanks Liezl Jayne! 💕Anna from the UK xx
Glad you like the other ones!!! That smashed chickpea filling is one of my all time favorites
Right on time, I'm about to go grocery shopping and will get all of those nice meals prepped in no time. Thank you for the inspiration!
I've got a grocery shopping list for this on my blog: liezljayne.com/1-hour-weight-loss-meal-prep-high-protein-meals-easy-snacks-pt-4/
@@LiezlJayne already printed :) I will let you know how I get on, I'm not as professional as you in the kitchen but this meal prep looks so achievable:) thank you !
When I meal plan and prep i feel so much better digestive wise and mental health wise!!! 😇😘
I'm a bodybuilder who is about to start cutting so I searched for meal plans and your channel was recommended😅. Good looking recipes though will definitely try some.
My pro tip for more precise measuring of portions, e.g. smoothie - weigh the empty blender, then weigh the blender with the smoothie to calculate the weight of the smoothie itself, then it is easier to divide into several jars :)
Thank you so much for amazing videos and delicious healthy recepies. I made the taryaki salmon ball and chickpea wrap - amazing and so fast and easy❤❤❤
New VIDEO, LOVE!! I live off your content and watch your videos every night while I eat dinner haha, love from Sydney, aimee xx
Thanks for watching ❤
New to your channel. Your meal preps are great!
Great video again 🥰xx Yas from Brisbane Australia
Great video! ❤️
Looks like some good meals 😊
thank you for sharing vegan options, i'm going to try out those egg muffins!
I love them as a snack so filling!
Your videos are great!
Thanks so much for this! I am allergic to seafood but I used the teriyaki recipe to make teriyaki beef and even bought the edamame for the first time! Very tasty! Plus I now have 3 more serves for other days
From a fellow south African but now in Australia 😊
Liezl your Kitchen looks so so so beautiful beautiful and clean and you have such a adorable voice you are my inspiration and I will support you so so much♥️♥️😭😭😭
Thank you ❤
I totally understand your make it all equal
Can’t wait to watch ❤
😊
I've read that as we age, our bodies process protein less well, so we need to eat more in order to get what we need. I'm aiming for 150 grams a day and I rarely eat meat so it's a challenge -- but these high-protein preps help so so much! I use the 1500-1600 calories option but then I add one lower calorie but high protein smoothie as a snack to try to add another 40 grams or so. THANKS, Liezl!
Glad it can help!
I’m going to move soon and I want to eat healthier and start doing meal preps as I workout and don’t want to cook after getting home (usually come back round 8pm and then having to sleep around 10pm. So these look really tasty and would love to try these ❤
Yes that’s what I like cause it’s ready right when I get home then
I'm always interested to know how you reheat your meals- for instance the salmon? It would be super if you'd mention this in your videos. I'm a huge fan- thank you for the content!
I reheat this salmon quickly in a pan.. like super super quickly on the stove - so it doesn’t overcook!
Lovely
I'm definetly going to try these, just curious do you get tired of the same meal day 3 or 4 or are they to delicious? Thanks for wonderful content Liezl
U the best xoxo from Portugal
Love! How do you usually reheat the hot foods like the egg and salmon?
Gurl, these are nice meals for us! You are a young goddess! TFS
Thank you so much for sharing your recipes! It has made my life less stressful. What brand of tortilla do you use?
Usually I use either Siete cassava flour tortilla or mission gluten free - or any gluten free burrito size tortilla I can find
Thank you so much ❤
Good call switching the position of the salmon. Please what do you eat on non-meal-prep days
Foods like this: kzhead.info/sun/Y62kdKimgn6arXA/bejne.htmlsi=0-mhlEcsSO3iZear or even this: kzhead.info/sun/kryrer6ZsKB-f58/bejne.htmlsi=8euzRKMmW0nqyyNB
Hi! Is there a substitute to mayo for the spicy chickpea mix? I just personally don’t like mayo. Thanks!
I like how people in cooking videos are always like "just a few ingrediens" than ads 10 different things in.. Ten is not a few 😅
haha 😆
If you like food with flavor..it is not a big deal
Ten really is a few
Are those gluten free tortillas? They look so good so I am not sure, if so what brand are they please? Thank you!
I love your videos and recipes ideas, so thank you kindly. :) I have a small question though: I'm a bit confused at only 4 days of meal prep when the week is 7 days? And weekdays are still 5 days...? Or am I missing something?
Work week - I have ingredients for both 4 days of prep and 5 days of prep on my blog. Some people like to meal prep Monday to Thursday, some like Monday to Friday and then eat other things on the weekend. But you can get ingredient amounts for 5 days on my blog
This came at a perfect time as I really want to lose some weight, I’ve been stuck in this plateau forever. I have a super small blender, would that still work for the smoothies?
Not sure how small yours is but you can always prep it in batches if it doesn’t all fit in the blender at once
I was wondering if you have any reccomendations for someone still in High school, but is also a picky eater and nervous to try new foods. I definitely want to try that smoothie though!
I would try my sweet and sour chicken from this video: kzhead.info/sun/bKpvibSCrpiweqs/bejne.htmlsi=Xl_cUsNpEOlmSvsv or my teriyaki chicken from this video: kzhead.info/sun/bKuTY9OHb6iVhXk/bejne.htmlsi=wc1T1SEd3VdlzgcP and then also the choc chip oatmeal bake from this video: kzhead.info/sun/i9GrodGHpKZolJE/bejne.htmlsi=D18azAs94Cvm20g4
Never seen a steamer like that! Also, no way could we afford that amount of salmon! It’s so exe here in Australia
Hello, nice and good ideas, love it, but I have one question pls, what is your vegan protein that you are using here?.I have tried some and they all have a gritty texture and also de flavored ones are like a fake chemical taste. If that makes sense . Thank you for your input .
The one I’m using here I’ve linked in the description box. I really like that one!
suggestion: that lunch seems tiny to me. I`d use less mayo (replace with yoghurt), high protein tortillas, only half of the chickpeas, replace other half with (vegan) chicken, and eat TWO wraps per portion.
Curious about the texture of the smoothie 4 days later? Anyone tried it?
Beautiful Liezl, please tell us what kind of tortilla you use and how many calories they each have? ❤
I usually use tortillas that are about 200 calories each (burrito size) - I either use Siete Cassava flour, Mission gluten free, or any other gluten free tortillas I see in the store!
@@LiezlJayne Thank you so much 💕🙏🏻
I have a question about meal prepping smoothies. I've noticed you usually use ice. considering it will be in the fridge for a couple of days, does it make a difference to use ice instead of water?
No difference! I’m just in the habit of using ice and know exactly the measurements to get the recipe taste how I like it - whether I eat it right away or meal prep it. Also I often eat the first smoothie right after prepping so that would be why then
I see. Thank you for the explanation 🙂
I am curious, why 4 days of each meal? This is a great video. Tfs
I have amounts for 5 days of prep on my blog. I just prep 4 usually and then make my meals Friday to Sunday . So meal prep Monday to Thursday
Allergic to bananas and dates, what is a substitution for the smoothie you made with coffee?
Some people like mango and coffee together - haven’t tried it with this smoothie. It would be 1 cup mango to replace each banana. I use apple sauce to replace banana in baking - you could try 1/2 cup apple sauce per banana.. never tried it though! Dunno what it would be like. You could also leave out the banana and fruit completely and just use an extra tbsp of almond butter + extra tsp of maple syrup per smoothie . That’s probably what I would do!
Just a tip, you can skip the cornstarch in your sauce. True teriyaki is just soy, mirin, sake and some sugar. The sugar will naturally thicken your sauce :)
UPDATE: I did get a refund now. I appreciate that & just want others to know if you buy her cookbook it is older recipes. I ordered the cookbook but was so disappointed that your coffee, chocolate truffles, rice and chickpea dinner and even breakfast burrito wasn’t in there. The recipes are ok but nothing like those. What happened!? People definitely need to be aware!
Hey there ! Do you mind me asking what your weight was before and after you lost the 42lbs? Need a goal- also a petite woman :)
Can the egg muffins be made and frozen? How long would the be good for?
I haven’t tried it so honestly don’t know!
For the smoothie: Can I replace the coffee with cacao? I do not like the taste of coffee 😢
Haven’t tried but I’m sure it will work! Can try 1 to 3 tsp. I would start with less and taste test. Might need another tsp of sweetener
How do you prepare these dishes when you take them out of the fridge?
Depends on the meal - smoothie and wraps are ready to go. I heat the egg muffins in the toaster oven or you can eat them cold - when I google it I see a lot of people also just microwave egg muffins to reheat. The salmon dinner you can reheat any way like microwave or the oven/ toaster oven or in a pan. I usually cover with foil wrap and reheat in the toaster oven
Can I also use quark instead of yoghurt?
You can try! It's quite thick compared to regular yogurt, but I'm sure it will still work!
How to the smoothies hold up? I feel like it would get weird?
It depends on what ingredients you use. When I meal prep I only use certain ingredients. These ones for me hold up fine. Just stir them before eating and all good! (with airtight lids on the jars)
about how many calories is each egg muffin snack? wondering because I made them and eat 2 muffins for breakfast a day:)
Roughly 135 each that’s why I have 3 as a serving
I have a question, if i make a burrito cut into half can I eat half for lunch and half for dinner?
I mean you can if you won’t but I don’t think it will be enough calories or filling enough. These are low calorie meals so I’d recommend the full portions
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That salmon looks delicious but is it safe to reheat it in the microwave. I didn't think you could reheat fish.
I would only reheat foods like fish and chicken once. It’s generally safe to reheat once
ALLAH WILL HELP US IN SHA ALLAH. LIEZL, YOU ARE BEAUTIFUL INSIDE OUT. MASHAALLAH. SENDING LOTS OF LOVE.
I want to get on the meal prep train so bad, BUT I just don't like eating stuff that has been cooked 5 days before 😢 I must be weird
Everyone’s different! I don’t mind it I actually like having my meal ready waiting for me .. to me it’s not any different than buying those pre made dinners in the fridge section of the grocery store
Me neither but what helps me is to prepare ingredients like veggies beforehand, then have two protein sources like chicken and salmon in the fridge/freezer plus a few other veggies like potatoes etc on hand. It helps putting together meals every day that are not repetitive but still healthy. And fights the temptation to just pick up something from outside because there is no food in the house 😊
Girl tell me you licked out that other cup😅
I guess in 3 days it can be spoiled . No?
It's fine for me for 4-5 days in the fridge, but must be in airtight containers. I have good ones linked in the description box!
'Promo sm'
Hmmm🙄. Perhaps tie hair back in a pony tail before cooking😯