1 hour weight loss meal prep - 93g protein per day + super easy
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- Опубліковано 8 тра 2024
- 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
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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...
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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...
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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
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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.
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 ❤❤❤
That's a very good result!
I’ve never clicked on a video so fast before in my life
Same here😂❤
Haha I am the same way when I see Liezl post a new one!😂
Me too! 😂
It never last longer than 3 days, After 3 days its Not fresh anymore
Any Tipps?
Me too 😂😂😂😂
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!
same! i recently started doing this too ❤😅 works well!
Can you please tell us the exact measurements for this cake ???
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!
so you dont soak it overnight? eat it directly from the microwave?
I’m 76 and having a hard time getting enough protein in my diet. This video was very helpful. Recipes look delicious
Try adding a protein smoothie after your meals as a treat ❤
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
I love how simple your meal preps are, I’m a visual person so watching these videos help me a lot thanks again 😅
Please continue doing these- you make the absolute best meal prep videos!
😊
I absolutely agree! Best and most organized ideas!!!
@@Xudeem-vkusno
Totally agree ❤
You see like genuinely a kind person, thanks for making things easier for me ❤
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!
Finally super easy straight forward prep that doesn't break bank. Thank you!
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!
Thank you for the quick, easy and tasty meal prep! I love the customization!! 😊❤
I’ve tried every meal and it was DELICIOUS! Not to mention how satisfying this video is to watch ❤
Love all these recipes. So easy to make and don’t require a billion ingredients
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!
You have the most kind and down to earth personality ever. So endearing :) subscribed. Love the meal prep vids.
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
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!! ❤❤❤❤
Love how informative your descriptions are very helpful. Love the channel
Will be doing this. Thank you for being realistic and the food looks delicious
I love the way you write it all down!
Thank you! Love these videos and the calorie adjustments! Everything looks yummy!
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!
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 ❤
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.
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! ❤
I always get so excited when you post lol 😊 Love your videos!
I've missed your videos!!! Especially these meal preps!
These videos never miss 🙌
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! 😍
I am so happy I discovered you just because I was looking for smoothie recipes. Omg you are amazing!!!!
Best Liezl Ever i like your energy your healthy recipes and your spontaneity ❤❤❤
glad to see video with so comfortable directions! Jayne, thank you a lot
Ohh this is so good, thank you for your help! I love how you show at the end for the calories xx
That menu sounds amazing!!!!!😀
Thank you for this excellent video 😊these are such delicious recipes and give me inspiration for my weekly meals!
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).
Looooooved this! Making it all for this week!!!❤❤❤❤
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!
I’m really enjoying your channel. I love the high protein ideas plus the treat type smoothie.
Yes I love a protein smoothie that’s sweet and fruity! One of my favorite types of snacks
Just found your channel, and how refreshing. Thank you for your easy recipes. Keep them coming. 🤗
So amazing to see a South African with this many subs!
This is so organized!! You are the best 💅💅
I love your videos of meal prep. Simple ingredients. Thank you so much.
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! 😊
This is just amazing, would love more video like this in the future !!
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!
thank you for all your videos and tips, love that you also coustomize, so helpful, gope you have a lovely day.
Thanks so much for doing this ❤
I love how naturally you prep. your meals without any fancy ingredients or fake ads.. thanks alot .. love it and love you 😍 💗
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.
first time ever I have subscribed a channel this quickk ❤❤❤
This was so so so tasty! Thank you so much!
Im sold on everything here I need to make this. Thanks for the meal prep!
Love your meal prep. Thank you from Michelle in Australia
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
Really enjoyed this video ma'am just amazing 😊
The mocha overnight oats are SOOO GOOODDD OMG
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😊❤🎉
You’ve put a lot of work into this- thank you very much.
Love this! Making it tonight xo for the veggie option - hugs from Toronto 🇨🇦
Yay I need to get back to it! Thanks liezl!
The whole meal was great, but the salad was fab! Thank you!
Also I love all of your plants!
My kind of eating! Love that! I made a whole sheet pan of veggies and chicken last night for dinner with a salad. Perfect!
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!!
just found your channel and GIRL! You are amazing. Awesome videos!!!
That chicken dinner looks AMAZING. Thanks for sharing!
That chickpea salad looks scrumptious!
Merciiii merciiii from France we love youuuuuu 🥳😘😘😘♥️♥️♥️ thank u for all fhe work 👑
I love adding smoked paprika to my potatoes… I love your videos! Imma meal prep soon this looks easy enough! 😊
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
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.
Liezl is the ultimate best when it comes to mealprep😊And a huge Bonus is that she's from my home country...South Africa❤
🇿🇦❤
What a day brightener! I’m already prepping the chicken.
Hope you enjoy it!
These videos are so helpful thank you so much !!!
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. ❤
❤❤❤thanks for the meal prep liezl....😊
I'm so inspired by your simplistic but flattering outfits. Very lovely
Thank you for these 🥰😇
That’s awesome ! Please make winter prep meals 😊
Love it !!!! ❤
Please do more of these
Awesome ! Another great video 👏❤️.
I love these, thank you so much!!
Love this, thanks for sharing 👍 ❤
all yummy thanks liezl❤
I love it. It's made easy and realistic ❤❤❤
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
You are amazing. I wish you best from Czechia :)
Great meals!! Can you do a fridge and pantry tour?
Thank you! I'm making all of this!!!
Grateful for the enlightening video. Have an excellent day!
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 !
Ha ha I love the 3 second rule when you dropped the chocolate 🍫😊
One of my fav videos
I didn't realize you could make and freeze smoothies for later. ❤
Just perfect, thank you soo much🙏🏼.
Love it best meal prep I ever make Thanks to you
so happy I found this channel! All the food seems so realistic, simple, and inspiring. Curious about your thoughts on oil. I love that you use the spray oil for your veggie trays. I usually dump probably way too much from the bottle and the spray seems like an easy way to not use so much oil. Look like you use avocado oil and maybe olive? Is avocado better for you?
Love your videos so much. You make it so simple to not only prep but to stick to calorie intake goals. Thanks so much. I do have 1 question, I even went to the link but I couldn’t find how much protein was in each individual meal. I want to make the Mediterranean salad but how much protein is in a serving? Thank you 😁