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1 hour weight loss meal prep - 93g protein per day + super easy

Liezl Jayne Strydom
2024 ж. 14 Мам.
706 893 Рет қаралды
Жүктеу

the easiest meal prep I've ever done for a full week of fully prepped meals! It took me just less than an hour to prep all my meals for the week.
I’m showing you a 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 (so a full work week), 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 93g 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 mostly plant-based (everything is vegan except for one thing, but I will give you a vegan alternative for that).
Hope you enjoy!
Liezl
All the recipes + shopping list on my blog (with calorie info): liezljayne.com/easy-weight-lo...
timestamps:
00:00 - intro
00:40 - menu (what we’re prepping)
01:09 - breakfast prep (overnight oats)
02:55 - preheating oven
03:11 - snack prep (smoothie)
04:27 - dinner prep (potatoes)
05:26 - dinner prep (vegetables)
06:00 - dinner prep (chicken or tofu)
06:49 - lunch prep (salad)
08:51 - checking oven items
09:05 - dishes
09:10 - dinner prep (serving out)
10:51 - outro
11:16 - how to customize calories
…
My weight loss meal plans + recipe ebooks
Smoothie from this meal prep plan:
- 4 week weight loss meal prep guide + recipe book: guides.liezljayne.com/mealprep/
- 12 week weight-loss guides aka The Beautiful Body Guide (meal plans + workouts): guides.liezljayne.com/guides/
- healthy breakfast recipe ebook: guides.liezljayne.com/justbre...
…
more videos from me…
My recent overnight oats meal prep video (with 3 more flavors): • Easy OVERNIGHT OATS me...
Videos about my Point System: • Liezl Jayne Point System
*From The Beautiful Body Guide: guides.liezljayne.com/guides/
My meal prep video playlist: • Meal prep by Liezl
My weight-loss meal plan videos: • Weight Loss Meal Plan ...
My recent videos..
- What I ate to lose 42 lbs: • What I ate to lose 42 ...
- My top 3 weight-loss protein smoothies: • My top 3 weight-loss p...
- Healthy weight loss meal prep - done in 1 hour: • Healthy Weight Loss Me...
- Easy weekday overnight oats (6 flavors): • OVERNIGHT OATS - the 6...
- Easy meal prep salads: • 3 easy MEAL PREP salad...
- Easy low-calorie pizza (perfect for weight loss): • Easy Low-Calorie Pizza...
- Cheap healthy weekday breakfasts: • Easy + Healthy Budget ...
- The vegan high-protein sandwich I eat every week: • The high-protein vegan...
…
Meal prep jars/ containers I used in this video:
12 oz glass Weck jars: www.amazon.com/gp/product/B01...
20 oz glass Weck jars: www.amazon.com/gp/product/B00...
Reusable lids for glass Weck jars: www.amazon.com/gp/product/B07...
36 oz glass meal prep containers: www.amazon.com/gp/product/B07...
Food items I used in this video:
Vegan vanilla protein powder: www.amazon.com/Garden-Life-Pa...
Instant freeze-dried coffee:
www.amazon.com/gp/product/B07...
*some links may be affiliate links
…
my social links + blog:
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.

Пікірлер

  • This is my second time making this meal prep now, and it is the easiest, healthiest, and the most tastiest meal prep I have ever prepared. in addition to exercising and drinking lots of water, I already lost 2 pounds in one week. Thank you so much, Liezl ❤❤❤

    @LivingLifeWithDeeDee@LivingLifeWithDeeDee4 ай бұрын

    • That's a very good result!

      @An_Gold@An_Gold2 ай бұрын

  • I’ve never clicked on a video so fast before in my life

    @zazhiita@zazhiita7 ай бұрын

    • Same here😂❤

      @thulaniful@thulaniful7 ай бұрын

    • Haha I am the same way when I see Liezl post a new one!😂

      @dawnd2856@dawnd28567 ай бұрын

    • Me too! 😂

      @MS-ie8gj@MS-ie8gj7 ай бұрын

    • It never last longer than 3 days, After 3 days its Not fresh anymore Any Tipps?

      @ItaliaSicilia18@ItaliaSicilia187 ай бұрын

    • Me too 😂😂😂😂

      @rainbows449@rainbows4497 ай бұрын

  • Finally super easy straight forward prep that doesn't break bank. Thank you!

    @lindaallder3662@lindaallder36627 ай бұрын

  • I love how simple your meal preps are, I’m a visual person so watching these videos help me a lot thanks again 😅

    @cat5298@cat52987 ай бұрын

  • Thank you for the quick, easy and tasty meal prep! I love the customization!! 😊❤

    @leslieschmitt7749@leslieschmitt77497 ай бұрын

  • this was so helpful for me! i’d all but given up on meal prepping because it took me so long to cook and clean and i have trouble fitting it in with my work schedule. but i was able to shop, make all of this, and clean it up in a reasonable time following a workday. would love to see more of these vids! meal prepping is the easiest way for me to stay on track and this is so appreciated

    @anniebaby1@anniebaby17 ай бұрын

  • I’ve tried every meal and it was DELICIOUS! Not to mention how satisfying this video is to watch ❤

    @UnderTheSummerSun@UnderTheSummerSun7 ай бұрын

  • You see like genuinely a kind person, thanks for making things easier for me ❤

    @afefktari8826@afefktari88266 ай бұрын

  • I love your videos and hope you continue to make them more frequently. They are beautifully done, simple recipes, and just a delight to watch. Thank you!

    @jessicaboyd934@jessicaboyd9347 ай бұрын

  • I wish I could eat overnight oats but I can’t stand the texture. So what I do instead is grind the oats into a flour and make a batter with protein powder and soya milk and peanut butter and put it in the microwave for 3 minutes. Comes out like a cake batter! It’s delicious!

    @melbonthuys7573@melbonthuys75737 ай бұрын

    • same! i recently started doing this too ❤😅 works well!

      @lybanaseem@lybanaseem7 ай бұрын

    • Can you please tell us the exact measurements for this cake ???

      @tina.65@tina.657 ай бұрын

    • sounds really good! similar to something i used to make years ago, that i've basically forgotten about.. gonna try find it in my old recipe books!

      @LiezlJayne@LiezlJayne7 ай бұрын

    • so you dont soak it overnight? eat it directly from the microwave?

      @Als1822@Als18225 ай бұрын

  • Oh how I have missed your amazing recipes and inspo. I go back to your old videos from SA to get myself back in the healthy low calorie eating groove. Love you girl!! ❤❤❤❤

    @shellb3301@shellb33017 ай бұрын

  • I just subscribe to you this month and I’m already hooked on your videos. You make meal prepping look easy and not complicated, I’ve been sticking to it so far. Also thank you for doing the work to calculate the calories! This really helps.

    @shelbydrapeau4234@shelbydrapeau42347 ай бұрын

  • You have the most kind and down to earth personality ever. So endearing :) subscribed. Love the meal prep vids.

    @bbyhoodgoth@bbyhoodgoth4 ай бұрын

  • Love all these recipes. So easy to make and don’t require a billion ingredients

    @thefitnessgirl926@thefitnessgirl9267 ай бұрын

  • Love how informative your descriptions are very helpful. Love the channel

    @tiree76@tiree766 ай бұрын

  • I’m 76 and having a hard time getting enough protein in my diet. This video was very helpful. Recipes look delicious

    @joanmacleod1362@joanmacleod13627 ай бұрын

    • Try adding a protein smoothie after your meals as a treat ❤

      @sihemabbassi901@sihemabbassi9013 ай бұрын

  • Will be doing this. Thank you for being realistic and the food looks delicious I love the way you write it all down!

    @zonyasvintage7859@zonyasvintage78595 ай бұрын

  • The most useful and easiest to comprehend meal prep video I've seen. I love that you gave a full plan for customising the calories as well. Thank you!

    @onarijayarathne7577@onarijayarathne7577Ай бұрын

  • Please continue doing these- you make the absolute best meal prep videos!

    @paigesp0803@paigesp08037 ай бұрын

    • 😊

      @Xudeem-vkusno@Xudeem-vkusno3 ай бұрын

    • I absolutely agree! Best and most organized ideas!!! @@Xudeem-vkusno

      @phelanteam@phelanteam3 ай бұрын

    • Totally agree ❤

      @athomewithtexasgirl9888@athomewithtexasgirl98883 ай бұрын

  • I’m so glad I found your channel! I’m so excited to try this on Sunday for the week ahead 😊 thank u so much! Just gained a new follower ❤

    @brendawunsche4647@brendawunsche46477 ай бұрын

  • You made things so simple and everything listed without me searching elsewhere. I’m gonna go groceries tomorrow and I’m gonna prep all of this for my coming week. I’m so excited and thank you!

    @kittypets2164@kittypets2164Ай бұрын

  • I clicked on one of your videos because I was curious. And am I glad I did. You use readily available ingredients and easy-to-follow instructions. As a nurse, I felt your approach was healthy with no gimmicks. So, I tried it. I have easily lost 10 pounds using the vegetarian version! A few more pounds to go, but a lifestyle I plan to maintain. Thank you, Liezl!

    @dsmith8488@dsmith84887 ай бұрын

  • I am so happy I discovered you just because I was looking for smoothie recipes. Omg you are amazing!!!!

    @littleromeo81@littleromeo813 ай бұрын

  • Thank you! Love these videos and the calorie adjustments! Everything looks yummy!

    @jenniferjones8907@jenniferjones89077 ай бұрын

  • I always get so excited when you post lol 😊 Love your videos!

    @janellenathasingh3530@janellenathasingh35307 ай бұрын

  • This is honestly do detailed and finely explained, with all the lists and calculations. I'm really impressed!!! Thank you for what you're doing, it makes my weight loss journey so much easier! ❤

    @kamilacherniachuk6834@kamilacherniachuk6834Ай бұрын

  • I love how naturally you prep. your meals without any fancy ingredients or fake ads.. thanks alot .. love it and love you 😍 💗

    @sohasaied5491@sohasaied54917 ай бұрын

  • I'm looking through all meal prep videos and yours might just be the one for me, I'm trying to lose weight (not really trying just yet but I'm gonna start dieting and eating better mostly for health and weight loss) so so happy I found your channel. Thanks girl! 😍

    @decafanna@decafannaАй бұрын

  • glad to see video with so comfortable directions! Jayne, thank you a lot

    @zlatastaub1266@zlatastaub12666 ай бұрын

  • This is my second time making this meal prep now, and it is the easiest, healthiest, and the most tastiest meal prep I have ever prepared. in addition to exercising and drinking lots of water, I already lost 2 pounds in one week. Thank you so much, Liezl

    @Julia-Mckenna@Julia-Mckenna3 ай бұрын

  • Ohh this is so good, thank you for your help! I love how you show at the end for the calories xx

    @ruby_shot_that@ruby_shot_that7 ай бұрын

  • Thank you for this excellent video 😊these are such delicious recipes and give me inspiration for my weekly meals!

    @cristinafrancisco6773@cristinafrancisco67737 ай бұрын

  • Very good video, please continue. Useful that you show the calories and options, like that. And indeed, for busy people this preparation is very helpful - I watched other video about similar topic, tried that - and it is a really good relief for those who try to eat right (and busy).

    @An_Gold@An_Gold2 ай бұрын

  • Best Liezl Ever i like your energy your healthy recipes and your spontaneity ❤❤❤

    @asmaajili4462@asmaajili446215 күн бұрын

  • I've missed your videos!!! Especially these meal preps!

    @AussieMumVLOGS@AussieMumVLOGS7 ай бұрын

  • I made the salad! And it was soooo good. I never thought salad dishes would actually taste good. Thanks so much for making these videos and the recipe! 😊

    @chialee1948@chialee19487 ай бұрын

  • Just found your channel, and how refreshing. Thank you for your easy recipes. Keep them coming. 🤗

    @Phyllisjordan2006@Phyllisjordan20063 ай бұрын

  • I love your videos of meal prep. Simple ingredients. Thank you so much.

    @MultiRusty50@MultiRusty507 ай бұрын

  • Looooooved this! Making it all for this week!!!❤❤❤❤

    @adapaulinaalarcon5468@adapaulinaalarcon54687 ай бұрын

  • I’ve made other meal preps that were very complicated and then rather tasteless - this is the opposite! East, straightforward and tasty! YUM! Thanks Liezel! ❤

    @Bashertxo@BashertxoКүн бұрын

  • One thing I appreciate about keto is how it teaches you to read food labels and be more mindful of what you eat. It's a true education in nutrition!

    @RLXSOUNDS101@RLXSOUNDS1015 ай бұрын

  • I’m really enjoying your channel. I love the high protein ideas plus the treat type smoothie.

    @sjsp7631@sjsp76317 ай бұрын

    • Yes I love a protein smoothie that’s sweet and fruity! One of my favorite types of snacks

      @LiezlJayne@LiezlJayne7 ай бұрын

  • This is just amazing, would love more video like this in the future !!

    @SW-tu6gu@SW-tu6gu7 ай бұрын

  • So amazing to see a South African with this many subs!

    @evaiscoolest@evaiscoolest3 ай бұрын

  • These videos never miss 🙌

    @courtneyfleischman2338@courtneyfleischman23387 ай бұрын

  • This is so organized!! You are the best 💅💅

    @arielamontes1708@arielamontes17083 ай бұрын

  • That menu sounds amazing!!!!!😀

    @CindyRussi.@CindyRussi.7 ай бұрын

  • I started meal prep following what you were doing today. It took me 4 hours haha, as i found it a bit hard as i was doing this for my husband to We are using your point sytem to. We did the meat the other day starting our diet Monday and can not wait to try all different varietys. We roasted all the veg and potaoes etc and then had to check the points but starting to get the hang of it slowly. Thank you for showing what you do and next is the oats.

    @vickygoodwin8966@vickygoodwin89667 ай бұрын

  • I love your meal preparation Ma'am.❤It is very helpful to us, especially to everyone who wants to lose weight. Thank you and more videos to come😊❤🎉

    @Maricelibasco718@Maricelibasco7185 ай бұрын

  • thank you for all your videos and tips, love that you also coustomize, so helpful, gope you have a lovely day.

    @missfrida@missfrida7 ай бұрын

  • The recipes look amazing, they're nutritious and you can be in a calorie deficit if you're wanting to lose weight but I know they're going to be flavourful with the ingredients and herbs and seasonings, nutritious food doesn't need to be bland! Find it really helpful to see how you do the meal prep and put the meals together too. Love these videos

    @leanneholmes5442@leanneholmes54424 ай бұрын

  • I love the name so I clicked but make damn sure I STAYED for the visuals!! Also I love your energy you gained a sub!!

    @Jetstreamhustla@Jetstreamhustla2 ай бұрын

  • Im sold on everything here I need to make this. Thanks for the meal prep!

    @alitabaker99@alitabaker997 ай бұрын

  • You’ve put a lot of work into this- thank you very much.

    @barrygibbs2600@barrygibbs26006 ай бұрын

  • first time ever I have subscribed a channel this quickk ❤❤❤

    @S1mpleYT@S1mpleYT7 ай бұрын

  • just found your channel and GIRL! You are amazing. Awesome videos!!!

    @meganweis184@meganweis1847 ай бұрын

  • Love this! Making it tonight xo for the veggie option - hugs from Toronto 🇨🇦

    @kathleenh.7956@kathleenh.79567 ай бұрын

  • Your one-hour weight loss meal prep is a game-changer! Reminds me of my lifecoach Lisa Haisha's retreat in the Philippines, where holistic well-being was a key focus. Your health commitment and Lisa's wisdom inspire me on the path to greatness. Here's to nourishing our bodies and embracing a healthier journey!

    @DexterMag-aso@DexterMag-aso4 ай бұрын

  • My kind of eating! Love that! I made a whole sheet pan of veggies and chicken last night for dinner with a salad. Perfect!

    @kellymoorewith4@kellymoorewith42 ай бұрын

  • Yay I need to get back to it! Thanks liezl!

    @magdalenaacosta9953@magdalenaacosta99537 ай бұрын

  • Love your meal prep. Thank you from Michelle in Australia

    @michelle10261@michelle102617 ай бұрын

  • The mocha overnight oats are SOOO GOOODDD OMG

    @potatoestate2991@potatoestate2991Ай бұрын

  • Great ideas and love that it's all high in protein. One tip for you is to put the foil on the sheet pan before you preheat it, then you don't stand a chance of burning yourself. Thanks for the food ideas.

    @dottiedevillier3587@dottiedevillier35877 ай бұрын

  • All of this looks delicious. Never had whole chick peas before. I'm kinda iffy on hummus even, but i would give that salad a try bc it looks so freah and flavorful. I also LOVE how you break down the calories at the end. So helpful ❤ thank you so much. Have a blessed week

    @athomewithtexasgirl9888@athomewithtexasgirl98883 ай бұрын

  • Thanks so much for doing this ❤

    @tracy8826@tracy88267 ай бұрын

  • That chicken dinner looks AMAZING. Thanks for sharing!

    @Krysseh@Krysseh7 ай бұрын

  • I was really giving up here, truly in a downward spiral in several ways. Low and behold...I found your video just 6 hours after you posted it and literally within a day you inspired and motivated me to where I am back on track, and I really did follow along in just at an hour. Even my grocery shopping only took me 20 minutes. I already feel better and honestly I just feel happier. Thank you for sharing all your hard work with us. The meals taste great, and even my fridge looks prettier inside with all the beautiful colors, especially the pinks and purples. You have really helped me a lot. Thank you. ❤

    @Ada-hj6lk@Ada-hj6lk7 ай бұрын

  • Merciiii merciiii from France we love youuuuuu 🥳😘😘😘♥️♥️♥️ thank u for all fhe work 👑

    @acsey5608@acsey56087 ай бұрын

  • I love adding smoked paprika to my potatoes… I love your videos! Imma meal prep soon this looks easy enough! 😊

    @Beautifuljaz19@Beautifuljaz195 ай бұрын

  • The whole meal was great, but the salad was fab! Thank you!

    @danetteh.7802@danetteh.78024 ай бұрын

  • Really enjoyed this video ma'am just amazing 😊

    @gpatel5965@gpatel59657 ай бұрын

  • This was so so so tasty! Thank you so much!

    @marywilliamson1044@marywilliamson10447 ай бұрын

  • Also I love all of your plants!

    @kellymoorewith4@kellymoorewith42 ай бұрын

  • I love this diet, I've lost over 7kg. It's a process that brings health to your body and well-being. I highly recommend this e-book, it's been giving me guidance in my daily life

    @jeniferlaura6524@jeniferlaura6524Ай бұрын

  • These videos are so helpful thank you so much !!!

    @caitmoffett8261@caitmoffett82617 ай бұрын

  • ❤❤❤thanks for the meal prep liezl....😊

    @zanelemtenga3723@zanelemtenga37237 ай бұрын

  • I'm so inspired by your simplistic but flattering outfits. Very lovely

    @user-ve2om7bo1u@user-ve2om7bo1u4 ай бұрын

  • Thank you for this! Love this meal prep and it really works! I lost 3 lbs after the 1st week. This is after being in a gym for 2 months and exercising for at least 4-5 days a week and losing nothing. I guess this was what was missing, meal prep !

    @cathygillette4939@cathygillette493918 күн бұрын

  • Liezl is the ultimate best when it comes to mealprep😊And a huge Bonus is that she's from my home country...South Africa❤

    @Browneyegirl_13@Browneyegirl_137 ай бұрын

    • 🇿🇦❤

      @LiezlJayne@LiezlJayne7 ай бұрын

  • That chickpea salad looks scrumptious!

    @kcjd8659@kcjd86597 ай бұрын

  • I love these, thank you so much!!

    @theaneaa@theaneaa4 ай бұрын

  • That’s awesome ! Please make winter prep meals 😊

    @jessicaandkeith@jessicaandkeith6 ай бұрын

  • Trying to find the comment that asks what nail polish she is using! So obsessed with how it looks!! Thank you for all the delicious meal prep ideas!❤❤❤

    @gabrieladelsolp@gabrieladelsolp21 күн бұрын

  • I didn't realize you could make and freeze smoothies for later. ❤

    @SusanM-ez7ky@SusanM-ez7ky7 ай бұрын

  • I love it. It's made easy and realistic ❤❤❤

    @user-mn9yo6fe8c@user-mn9yo6fe8c3 ай бұрын

  • Can't wait to try this.

    @TAROTKATREADINGS@TAROTKATREADINGS4 күн бұрын

  • all yummy thanks liezl❤

    @firasonda261@firasonda2617 ай бұрын

  • Thank you! I'm making all of this!!!

    @erinbrown6446@erinbrown64463 ай бұрын

  • What a day brightener! I’m already prepping the chicken.

    @lindakennedy4616@lindakennedy46167 ай бұрын

    • Hope you enjoy it!

      @LiezlJayne@LiezlJayne7 ай бұрын

  • Love this, thanks for sharing 👍 ❤

    @dianelewisjones2098@dianelewisjones209828 күн бұрын

  • thank you so much for these videos, you're the best ❤ im a vegan trying to lose weight and its hard for me to balance protein intake + low calories

    @c.flowers643@c.flowers6437 ай бұрын

  • You are amazing. I wish you best from Czechia :)

    @FrostPhoto1@FrostPhoto1Ай бұрын

  • Just perfect, thank you soo much🙏🏼.

    @TheCelestialhealer@TheCelestialhealer3 ай бұрын

  • Thank you for these 🥰😇

    @FashionChaletNET@FashionChaletNET7 ай бұрын

  • Awesome ! Another great video 👏❤️.

    @user-ti5mf8ym7g@user-ti5mf8ym7g7 ай бұрын

  • Love it best meal prep I ever make Thanks to you

    @idaliareyes9334@idaliareyes93347 ай бұрын

  • Love it !!!! ❤

    @TheLovelylillady@TheLovelylillady7 ай бұрын

  • Grateful for the enlightening video. Have an excellent day!

    @AI-dreaming-Life@AI-dreaming-Life4 ай бұрын

  • I LOVE this! So happy I found u.... this is so helpful. This week is now planned out❤ Thx for all u do

    @carriefry8847@carriefry88477 ай бұрын

  • I plugged these into cronometer and they create a REALLY well balanced day of food. getting great amounts of nutrients.

    @elliesorota8911@elliesorota89116 ай бұрын
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