Meal Prep Fast Weight-Loss for Women L I E ZL JAYN E STRYDOM All recipes, eating plans, information and content in this book are the original creations of Liezl Jayne and Liezl Jayne Strydom and are copyrighted. All photographs, images and designs have been created for Fast Weight Loss Meal Prep For Women, Liezl Jayne and Liezl Jayne Strydom and are copyrighted. All rights reserved. They cannot be used in any form for publishing or any other commercial purposes without prior permission from Liezl Jayne and Liezl Jayne Strydom. Any other information or material available in this book is copyright, 2020 © Liezl Jayne, 2020 © Liezl Jayne Strydom, ALL RIGHTS RESERVED. Therefore no part of this book and product may in any form or by any electronic, mechanical, photocopying, recording, or any other means be redistributed, reproduced, stored in a retrieval system, shared or be broadcast, sold or transmitted without the prior permission of the publishers, Liezl Jayne and Liezl Jayne Strydom. © 2020 Fast Weight Loss Meal Prep For Women © 2020 Liezl Jayne, ALL RIGHTS RESERVED © 2020 Liezl Jayne Strydom, ALL RIGHTS RESERVED Fast Weight Loss Meal Prep For Women 2020 Liezl Jayne 2020 Credits Written by: Liezl Jayne Strydom Recipes and meal plans: Liezl Jayne Strydom Layout and design: Jessica Charnock Editor: Rozanne Leigh Strydom Photography: Rob Williams Additional photography: Liezl Jayne Strydom Photo editor: Ross Charnock Fast Weight-Loss Meal Prep For Women 4 full weeks of healthy meal plans and recipes to save you time and help you to lose weight - without calorie counting! 4 About The Author Meet Liezl Jayne Hey, I’m Liezl Jayne! got a copy of my Ebook series The Beautiful Body Guide (which is a 3-part Ebook I’m from South Africa, but I currently live in Los series containing a healthy eating guide with Angeles with my husband Rob (who is also recipes and an eating plan, a fitness and South African). I’m a YouTuber, blogger, song- workout guide, and a 10 day kick-starter guide writer, singer, and the author of The Beautiful for weight loss), then you are probably aware Body Guide. I also have two cute rescue dogs that I previously lost 40 Lbs. named Chloe and Rosco! After graduating high school, I decided to beI’ve created this Ebook because meal prep- come a Nutritional Therapist to broaden my ping has helped me so much in my life. It’s knowledge about nutrition and healthy eating. helped me to maintain a healthy lifestyle over I was also keen to know more about healthy the years by making it easier to make healthy dieting, because I struggled so much with my food choices every single day, which allowed weight and health for years (I was often sick me to lose a lot of weight. Putting some time as a child). No diet that I had tried in the past aside each week to meal prep has improved seemed to work for me, and I never saw results my health and life so much. It is an amazing I wanted no matter how much exercise I did. tool that you can use to take control of your Finally, after YEARS of struggling with my meals and weight, so that you can achieve weight, I found a simple method (after tons your goals (even if you have a busy schedule of research and trial-and-error) that worked during the week). for me. If you’ve been subscribed to my YouTube As my body began to change, many friends channel or blog for a while, or you’ve already and family members wanted to know exact- 5 ly what I was doing to lose weight, and so I began to share my methods and steps with them. The word started to get out about what I was doing, and I would get messages on Facebook and emails from women I didn’t even know who wanted my recipes, eating plans, and workouts. Eventually, I was emailing so many women with all of the info, eating plans, and workouts that I decided to compile all of my knowledge into Ebooks. I got really into writing my books, because I’m so passionate about helping women to get healthier and lose weight - to get the results that they want, because I know first hand what it’s like to struggle. I’m dedicated to sharing helpful information, easy-to-use eating plans, safe dieting methods, and workouts that bring real results. You can use this Ebook as a set meal plan which you can follow week by week, or you can scroll through it and choose any of the individual meal prep recipes to try! I hope you enjoy using this Ebook, the weekly meal plans and all of the recipes! 6 7 Contents Page About This Meal Prep Ebook & Eating Plan Page 13 Why Meal Prep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 How To Get Results With Meal Prep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 How To Use This Ebook To Get Results (3 Ways) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 My Top Tips For Using This Ebook . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Meal Prepping Is Easier Than You Think . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 What Will You Be Eating Each Day? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Adjusting The Calories To Suit Your Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 All Of The Weeks & Recipes Are Interchangeable . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Your Meal Prep Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Tips For Meal Prepping Beginners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Time Saving Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 How I Meal Prep Every Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 How To Meal Prep Fast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Read This Before You Start . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Week #1 Introduction - Meal Overview Page 30 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Grocery Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Important Notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 Week #1 Full Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 Final Step: Put All The Meals Together . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 What You Will Need For This Weeks Meal Storage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 Breakfast #1 - Banana Oat Toaster Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Breakfast #2 - Mixed Berry & Banana Protein Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 8 Snack #1 - Hummus & Veggies Sticks Snack #2 - Yogurt with Grapefruit Lunch #1 - Egg Salad Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Lunch #2 - Roasted Sweet Potato & Chickpea Salad ...................................... 72 Dinner #1 - Spicy Coconut Chicken & Vegetable Stir-Fry with Brown Rice . . . . . . . . . . . . . . . . . . . . 76 Dinner #2 - Black Bean & Veggie Spaghetti . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Page 88 Week #2 Introduction - Meal Overview Grocery Shopping List Important Notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94 Week #2 Full Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96 Final Step: Put All The Meals Together . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103 What You Will Need For This Weeks Meal Storage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106 Breakfast #1 - Banana & Oat Toaster Pancakes with Peanut Butter & Strawberries . . . . . . . 108 Breakfast #2 - Chocolate, Blueberry & Almond Overnight Oats Snack #1 - 3 Ingredient Mango Protein Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118 Snack #2 - Banana Oatmeal Cookies With Raisins & Almonds . . . . . . . . . . . . . . . . . . . . . . . . . . . 122 Lunch #1 - Black Bean & Tahini Toast With Cherry Tomatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . 126 Lunch #2 - Roast Vegetable, Quinoa & Egg Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 132 Dinner #1 - Chicken & Vegetable Stir-Fry with Quinoa & Olives . . . . . . . . . . . . . . . . . . . . . . . . . . 138 Dinner #2 - Brown Rice Pasta with Lentils, Mushrooms, Brussels Sprouts & Marinara Sauce . . 144 Week #3 Page 150 Introduction - Meal Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Grocery Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154 Important Notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157 Week #3 Full Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 158 9 Final Step: Put All The Meals Together . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 165 What You Will Need For This Weeks Meal Storage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168 Breakfast #1 - Chocolate, Banana & Blueberry Toaster Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . 172 Breakfast #2 - Strawberry & Pineapple Protein Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178 Snack #1 - Protein Hot Chocolate with Banana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182 Snack #2 - Oven Roasted “Cheese” & Onion Chickpeas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 186 Lunch #1 - Spicy Shrimp & Roast Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 190 Lunch #2 - Hummus & Roasted Pepper Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 196 Dinner #1 - Tomato Chicken Curry, Brown Rice & Roasted Green Beans . . . . . . . . . . . . . . . . . . . 200 Dinner #2 - Roast Salmon, Sweet Potato, Veggies & Tahini Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . 206 Week #4 Page 212 Introduction - Meal Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 214 Grocery Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 216 Important Notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 218 Week #4 Full Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 220 Final Step: Put All The Meals Together . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 227 What You Will Need For This Weeks Meal Storage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 230 Breakfast #1 - Banana & Peanut Butter Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 232 Breakfast #2 - Green Mango & Vanilla Protein Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 238 Snack #1 - Healthy Peanut Butter Coconut Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 244 Snack #2 - Easy Apple & Yogurt Bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 248 Lunch #1 - Tuna Salad Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 252 Lunch #2 - Hummus, Sweet Potato & Brown Rice Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 256 Dinner #1 - Veggie Rice with Spicy Chicken Drumsticks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 262 Dinner #2 - Pinto Bean & Potato Curry with Brown Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 268 10 Tips & Suggestions Page 273 Using Meal Prep With The Beautiful Body Guide & The Point System . . . . . . . . . . . . . . . . . . . . . . 273 Meal Prep Get’s Quicker Every Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 273 Reusing Storage Containers/ Storage Bags . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 273 Vegan & Plant-Based Alternatives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 274 Gluten, Dairy, Soy & Nut Alternatives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 276 Calorie Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 276 Calorie Amounts Are Only Rough . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 276 Taste Preferences & Switching Ingredients/Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277 . . . .In. . Different . . . . . . . . . .Countries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 278 Seasonal Guidelines & Food Availability Meal Prep Starts At The Grocery Store . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 280 Ingredient Recommendations & Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 280 Food Storage Tips (Don’t Skip This) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 281 Specific Ingredient Amounts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 281 What About Tea, Coffee, Soda And Juice? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 282 What About Workouts? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 282 What About Extra Snacks? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284 Staying Hydrated! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284 How To Be More Confident . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284 What Is Your Goal? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289 “Cheat Meals” Aka: Treat Meals. What About Alcohol, Pizza & Sweet Treats? . . . . . . . . . . . . . 289 What Do You Want More? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 290 How Did You Get Here? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 290 Don’t Get Hung Up On Being “Perfect” . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 294 Brand Glossary - Food Brands That I Use / Recommend Page 296 Storage Glossary - Meal Prep Containers That I Use Page 299 Terms & Conditions Page 301 11 About This Meal Prep Ebook & Eating Plan Fast Weight-Loss Meal Prep For Women This weight-loss meal plan is specifically you through the process. This Ebook has 4 designed for women who are trying to lose complete weekly eating plans with meal prep weight. recipes for each week. Each week has 2 different dinner options, 2 lunch options, 2 different Each day has planned meals that amount breakfasts and 2 different snacks. to roughly 1400 calories, but you can easily adjust the amount of calories per day to suit If you follow a plant-based diet, I’ve creat- your needs. I’ll show you how to customize ed simple and easy alternatives for any food your plan based on your specific calorie needs items that are not plant-based. However, many per day from 1200 calories to 1600 calories per of these recipes are already plant-based. There day, or more. are also gluten-free, dairy-free and nut-free ingredient substitutions, however most of the Each meal is designed to have roughly 400 recipes are already gluten and dairy-free. calories, with each snack having a calorie content of approximately 200 calories. I’ve spe- To get started, you’ll need some containers to cifically created these meals and recipes to store your meals in. You’ll need containers for be filling and give sustained energy, but with all of your breakfast, lunch and dinner meals, a lower calorie content. These recipes are bal- as well as your snacks. I recommend using air- anced with good whole carbs, good protein and tight containers so that your meals stay fresh. healthy fats, as it’s important to nourish your body with nutrients from all of the food groups Because the goal is to prep 5 full days of meals in order to lose weight in a healthy way. in as little time as possible, it’s important to follow the instructions and start prepping and These recipes are all very simple, and you’ll cooking the foods that take the longest to cook have a step-by-step instruction guide to get first. Always make sure that you’ve preheated 13 your oven, laid out all of the containers you’ll all of these recipes are based on what I ate be using, and have your fresh groceries ready when I was trying to lose weight. If you don’t before you begin. like any particular ingredient that I’ve used, use another similar ingredient that you’d prefer All of the foods that I’ve used should last for 5 that is roughly the same amount of calories. days if stored in the fridge or freezer (depending on the recipe and the instructions provided If you’d prefer, you can make multiple servings for each one). Just make sure you eat them all of just one or two of the recipes in this Ebook, within 5 days. or you can work through the Ebook, prepping a full week of recipes as I’ve laid them out. It’s Heating the pre-maid meals can be done in a totally up to you! pan or any other way you’d prefer. You could even eat them cold - whatever floats your boat. I often heat my dinners in a pan for a few minutes on the stove, but I’ve included specific heating instructions for each recipe. All the meals are designed to contain roughly 400 calories each, and if you follow the guide- Plant Based Option lines with the alternative plant-based options and portions, your meals should be roughly 400 calories each as well. I hope you enjoy these meals and recipes! These are meals that I personally enjoy, and 14 Why Meal Prep? and appear on your plate. But I’ve done most of the work here (so that you don’t have to) You may have purchased this Ebook still to make your meal prepping life easier. I’ve wondering “Why meal prep? How is meal pep already done all of the difficult calorie going to help me to lose weight, and get into calculations and conversions for you, and I’ve better shape?” created recipes that offer ideal portion sizes of approximately 400 calories. Or you may have quickly downloaded it thinking: “Yes, this is the weight loss secret I’ve Meal prepping can be really helpful when it been waiting my entire life for!” comes to losing weight because of one thing: energy. The science of weight loss comes But here’s the truth: “Meal prep” won’t make you down to something as simple as energy. In lose weight. It’s not magic. life, if you give away more energy than what you take, you’ll have less energy. The same However, meal prep can become a vehicle basic principle applies to the relationship in your life that can help you to lose weight between us and the food we eat, where energy and keep it off. But you still have to put some is known as something you may have heard of effort in. before: Calories. Let me explain. I’ll tell you a truth that actually changed my life and approach to dieting: Losing weight If you’re trying to lose weight and you’ve is actually very simple. It’s not easy, but it already tried a few different approaches, you is simple. may have already found that fad diets, fat loss pills and extreme trends don’t work. Even Simple, because losing weight is actually a if you do lose a few pounds initially with one of very straightforward process. It’s not easy, these gimmicks, you may find that you gain the because we still have to put the effort in and weight back again in no time at all, or worse you practice discipline in our daily lives to get the gain more weight back than you had before. results we want. But don’t be afraid of calories! Calories are not scary, they’re just energy. I’m not into fad diets or weight loss tricks, but meal prepping really has helped me to take All food contains energy to give our bodies control of my weight and achieve my goals. energy, which is why it’s necessary to eat: to have energy for our bodies to function so we In this Ebook, I’ll show you how doing a little can live our lives. We need energy live, breath, bit of meal prep once or twice a week, can help work and play. Calories are GOOD for us, they you to take back control of your eating hab- are not bad. We need calories. its, your health, your body, your weight, and your life. You’ll still have to put some effort in because (unfortunately) the meals in this book are not going to magically prepare themselves 15 This is the only weight loss secret you’ll ever need: for a while and followed me on YouTube and my blog, then you may already have a copy of my other Ebook series The Beautiful Body If you burn more energy (calories) through dai- Guide, which contains a calorie counting ly activities and exercise than the energy you method I call The Point System (it also consume everyday from food, then you will contains a nutrition guide, healthy eating plans, lose weight. workout plans and more). The Point System is something I created to help myself keep track Now you know the secret to weight loss. of calories in the easiest way possible without ever having to “count” them, and I was thrilled to discover that it’s helped so many other people on their weight loss journeys too! On the flip side, if you consume more energy through food than the energy you burn in a day through daily activities and exercise, then Another approach I’ve shared on my You- you’ll gain weight (unfortunately). Tube channel and blog, but never before in my Ebooks, is how I’ve meal prepped to lose weight. Apart from The Point System, it’s the It’s simple science. only thing that has worked for me. So when I was trying to lose weight, I either followed my Right now you may be thinking: point system or I meal prepped. “Okay so what does this have to do with meal prep?” Here’s how I did it: I would use The Point System if I was making meals from scratch I’m getting there… you see, if calories are that everyday, and I would meal prep when I knew important for weight loss, then we need to keep I wouldn’t have time to cook during the week. track of them somehow to lose weight. BUT, if you’ve ever tried to count calories you may Meal prepping has saved my butt so many agree with me that it’s literally THE WORST. It times (and made it smaller) because if I sucks SO MUCH. didn’t have time to prepare fresh meals daily, I wouldn’t have been able to achieve my goals to get into better shape and stay healthy. Calorie counting takes so much time and mental energy everyday. It drains the life out of So if you’re like me and you don’t want to count you. It’s tedious. every calorie you eat everyday, then take the I hated counting calories so much, but it was action of calorie counting before the action of the only way I could lose weight. It was literally eating. the only thing that worked for me. So I decided to come up with some new ways to count cal- Meal prep is the action before the action. It’s ories on my own. the action of preparing your ideal amount of daily calories in the form of your daily meals, before the action of eating your daily meals. If you’ve been on this health journey with me 16 17 Let me make that more simple: If you calculate If you’re trying to lose weight, you may need to the calories of all of your meals beforehand eat healthy everyday, but you may also need to (say, once a week) for the entire week, then you exercise and stay mindful of your calorie intake. don’t need to calculate any calories that you consume during the week. With any goal, you have to plan the steps you need to take beforehand to help get you where And this Ebook will help you to take it a step fur- you want to be. If you wanted to beat Serena ther, to make it even easier for you so that you Williams in a tennis match, you’d need to buy a don’t EVER have to count calories. tennis racket and find a coach, and have your weekly training schedule decided beforehand. If you follow the full weekly meal prep plans in In this example, doing those things would be this Ebook, you don’t have to count any calories taking the steps to set you up for success. Of because I have already counted and calculated course, you still need to show up each day of them for you. All you need to do is follow the the week and train with your coach and use a recipes, prep them so they are ready to go, and good tennis racket. It’s vitally important to take grab your pre-prepped food at meal times. those initial steps that set you up for success. How To Get Results With Meal Prep Losing weight is similar in many ways. You can’t expect to wake up in the morning and just lose weight. You need to take the initial steps If you want to achieve your goal of losing weight first. In this case, you’ve already purchased this and see results, you can’t just have the dream of Ebook (which is step 1 in your formula). The results, or even a seemingly good idea like “I’m next step would be to prepare your meals for going to eat healthy everyday”. the week, and the third step would be to wake Every goal is different and every goal therefore up each day and eat them as planned and stick requires a different formula to achieve your to your calorie allowance for the day. desired results. For example, you wouldn’t just eat healthy if you wanted to beat Serena Wil- This is what meal prep is: setting yourself up liams in a tennis match. Yes, eating healthy for success. It’s taking the steps beforehand everyday would definitely play a part in getting by meal prepping each week to help you to you there, but you’d also have to train every day achieve your daily goals of eating healthy food for HOURS. Eating healthy and training every and being mindful of your calories. day would be a part of the formula to get you there. Taking the action before the action does something to us psychologically. It sets us up If you wanted to be an artist, eating healthy for success. It helps us to follow through and everyday may again help you to have better achieve our goals when it gets tough, because energy to do your best work, but you’d also need there will be days when it feels tough. to take some painting lessons, and purchase some paintbrushes. Never expect anything to be easy, and that way you’ll simply breeze through it. If you expect 18 2. Meal prep any individual recipe you like, whenever you like everything in life to be easy, and feel entitled to have everything you want magically appear in your lap, then you may be discouraged when you find things difficult and your journey may The second way you can use this Ebook, is to feel like a struggle. Any goal worth achieving use it as a recipe book instead of a meal prep- may feel difficult initially, but that difficulty ping guide for an entire week of meals. Select makes the success so much sweeter because any recipe in this Ebook to make whenever it you worked hard to get it. suits you. Each recipe will produce 2 or 3 servings of prepped meals, and you can easily It’s the action before the action that makes the double the ingredient quantities of any recipe difference between people who are successful to make a double batch of 4 to 6 servings per in achieving their goals, and those who aren’t. recipe. Sometimes l prep my dinners for 3 days, or prep all of my breakfasts and lunches for the By taking the action before the action, and next 5 days. It’s easy to make a few servings of prepping your meals ahead of time, you can my dinner (when I’m cooking dinner for myself help to set yourself up for the success of losing that day), so that I have enough dinners for the weight and getting into better shape. next few days. How To Use This Ebook To Get Results (3 Ways) 3. Mix and match (3 day + 2 day meal prep) There are 3 different ways that you can use this Another way to meal prep for weight loss (in a meal prep Ebook: less intense way), is to meal prep twice a week. It will take less effort to prep meals for 2 or 3 1. Full week meal prep (5 day meal prep) days, compared to the amount of effort it will to require to make 5 days of meals all in one go. You can meal prep on a Sunday for your Mon- The first way that you can use this meal prep day to Wednesday meals, and then meal prep Ebook, is to use it as a week-by-week meal again on Wednesday for your Thursday and prepping guide. If you choose to use it this way, Friday meals. you will most likely choose a day in your week My Top Tips For Using This Ebook to prep all of your meals for the week ahead. On this day, I recommend you start with a clean and organized kitchen (clean enough to work in) before you go to the grocery store with the • Make sure to read all of the instructions shopping list provided to purchase the ingredi- before you begin. I’ve tried to keep it short ents you will need. After grocery shopping, you and sweet, and all of the information in can begin cooking and meal prepping. Within this Ebook is here to help you so you can an hour or two, you’ll have a fridge full of pre- have a great meal prepping experience, prepped meals. Don’t forget to have your food and reach your weight loss goals. storage containers for the entire week ready! 19 • Meal Prepping Is Easier Than You Think Start at week 1, or choose any other week that you like the look of. Alternatively, make any individual recipe that looks good to you or try one the recipes labeled “Liezl’s If I don’t have brown rice pre-cooked in the favorite” or “quick recipe”. fridge, I will never eat it because (honestly) I’m too lazy and impatient to wait for it to cook. I • Get organized with meal prep storage con- also don’t have the time to wait for it to cook tainers (see my recommended list in the before each meal because it takes about 30-40 minutes to cook. It’s the same thing with sweet glossary section at the back of this Ebook potatoes: I refuse to wash, chop up and roast for the containers/storage I actually use). • potatoes before every meal. I don’t have 60 minutes in my day to do that. BUT I love roasted Have a clean kitchen to work in, and clean sweet potatoes. I love adding them into salads, containers, pots, pans and cooking eating them as a side with salmon, and I’ll even utensils. • add pre-roasted sweet potatoes to a stir fry with mushrooms, cherry tomatoes, baby spin- Keep the shopping list on your phone (or ach, pre-cooked lentils and pre-cooked brown print the list out for the week you chose). rice. You see what I’m doing there? The only ingredients I need to cook from scratch are • Follow the instructions to cook and prep the mushrooms, cherry tomatoes and baby all of your meals. You’ll find instructions spinach. The time-consuming sweet potatoes, for each individual recipe throughout this brown rice and lentils are already cooked. Ebook, and also a full week of meal prep Meal prepping is GENIUS. And no, I’m not call- instructions for each set week. ing myself a genius (because I did not invent • the idea of meal prep), but I have learned so Store all of your meals as recommended. much about meal prep over the past 10+ years You will find recommendations under through trial-and-error and use it every single each recipe. • day of my life. Refer to each recipe page every morning I started meal prepping in high school (even (of the meals you’ll be eating that day) for though I didn’t call it meal prep back then). heating and eating instructions for those I would pre-cook chicken and pre-boil eggs to recipes. Some lunch recipes require that use in my sandwiches for school. I made THE you spend 1 or 2 minutes throwing all of BEST chicken mayonnaise sandwiches and I your prepped ingredients together in a new was obsessed with egg salad sandwiches. All container before you go to school or work. of my friends wanted a bite of my sandwich This is so that everything stays fresh. at break time. In the evenings, my sister and I would roast a huge tray of root vegetables in the • Enjoy having ready-to-heat-and-eat oven, and then use them to make the best roast meals throughout the week. vegetable salads for the next few days. I start- 20 ed making overnight oats and healthy breakfast muffins years ago so that I could enjoy an instant healthy breakfast. This is meal prepping, and it’s actually much easier than you think. Here’s how to meal prep: When you make your dinner, make 4 servings instead of 1 serving, and save the 3 leftover servings for dinners (or lunches) for the next 3 days. When you prep a jar of overnight oats, prep 5 or even 7 jars instead, and then you will have breakfasts already prepared for the next week. Or you can even just start by meal prepping basic ingredients that keep well in the fridge and that can be added to all sorts of meals. Brown rice, sweet potatoes, regular potatoes, quinoa, lentils, black beans, chicken, hard boiled eggs and root vegetables like butternut squash or pumpkin are just a few examples of excellent base ingredients that can be prepped every single week. If you’ve been a subscriber of my YouTube channel for a while, you’ve probably seen my meal prepping videos, and seen how I use meal prep in my everyday life. When I add brown rice to a meal, it’s almost always pre-prepped, and if it’s not already pre-prepped then I’m cooking a big pot of it as meal prep. I’m so used to doing it now that I don’t even have to think about it. Meal prepping once a week is a real game changer. 21 What Will You Be Eating Each Day? For a 1600 calorie diet, prepare all 3 meals, and double all of the snack recipes, so that you have 3 meals and 2 snacks per day. You may be wondering: “What will I be eating each day if I follow each week of meal prep in For a 1800+ calorie diet, prepare all 3 meals, and this Ebook?” double up on the snacks and even double up on an extra meal. I’ve specifically made all of the If you follow each full week of meal prep (and meals (the breakfasts, lunches and dinners) to prep all of the meals and snacks for each week) be roughly 400 calories, and all of the snacks here’s what you’ll be consuming: to be roughly 200 calories. So you can mix and match meals and quantities to get your desired amount of calories per day. 1200 CALORIES: Each day you will have 1 x breakfast (roughly ner (roughly 400 cal) All Of The Weeks & Recipes Are Interchangeable 1400 CALORIES: I’ve created all of the recipes in this Ebook to Each day you will have 1 x breakfast (roughly be interchangeable, meaning that you can mix 400 cal), 1 x lunch (roughly 400 cal), 1 x snack and match any of the recipes that you want (roughly 200 cal), and 1 x dinner (roughly 400 cal) from any week! 1600 CALORIES: Again, all of the meals (the breakfasts, lunches Each day you will have 1 x breakfast (roughly and dinners) are roughly 400 calories each, and 400 cal), 1 x lunch (roughly 400 cal), 2 x snacks all of the snacks are roughly 200 calories each. (roughly 200 cal each), and 1 x dinner (roughly So if you don’t like curry, and one of the dinner 400 cal) recipes in your chosen week is a curry, then 400 cal), 1 x lunch (roughly 400 cal), and 1 x din- switch that recipe out with any other dinner or Adjusting The Calories To Suit Your Body lunch recipe from any other week. Your Meal Prep Routine Keep in mind that we’re all different, and so every woman has different calorie needs to lose In life I have found that I am most productive weight in a healthy way. If you’d like to follow when I have a set routine to stick to. I have found a 1400 calorie diet, prepare all 3 meals and the the same thing with meal prepping. When I prep snack for everyday that you will see outlined in my meals ahead of time (or at least some of the this plan. ingredients I use in my meals) I make healthier food choices throughout the day. Breakfast, For a 1200 calorie diet, eat all 3 meals and just lunch, dinner, snacks - there are a lot of meals leave out the snacks (that means less prep work to think about, and a lot of choices that need to for you). be made throughout the day to stay healthy. So meal prep helps me to get rid of that stress that 22 Tips For Meal Prepping Beginners sometimes comes along with trying to make 3 healthy meals (and snacks) from scratch everyday. It also removes the temptation to reach for an easy but unhealthy option. • Know the recipes that you are going to meal prep on the day. It’s important to Routine and preparation saves time during your have a clear idea of what you’re doing day and makes difficult daily choices easier, before you begin. allowing you more time to focus on the important things in your life such as your work, • your friends, and your family. Have your airtight containers clean and ready for meal prep. If you have no food prepped, and you • constantly have to make food from scratch Have fresh ingredients to work with throughout the day, while having to make the (I recommend buying them that day, or the decision over and over again to use healthier day before). ingredients, then you’re not really setting • yourself up for success. Have an optimistic attitude (don’t be a grumpy cat because then it won’t be fun). Trying to lose weight is hard enough. Trying to be healthy in a world of easy access to • Make sure you eat before you start. unhealthy food and constant temptation is ex- Don’t try to do difficult meal prepping tra hard. Having to make the choice over and when you are feeling hangry. Have over again throughout the day to eat healthy breakfast or a slice of wholegrain toast food that also offers the right amount of with some unsweetened peanut butter to calories for your needs, even though it’s not fuel you before the work begins! always the easier choice is REALLY HARD. • If I’m trying to get into better shape, or even just If something goes wrong don’t have a meltdown, it will all be okay. You will make follow a healthier lifestyle, I like to take some of it through this tough moment, I promise. those daily decisions out of my day to make it You can either choose to cook a new pot easier to achieve my goal of being healthier and of rice or a new tray of green beans, or just getting into better shape. stick with it for that week. It’s not the end of the world. However, I don’t recommend And I find if I have a set routine, I stick to it. eating scorched burned food. • Once you’re done, you should feel proud of yourself. You did a great job and have taken a HUGE step toward your goal! You have set yourself up for success by prepping all of your meals for the week. 23 Fast Weight Loss Meal Prep For Women 24 Time Saving Tips How I Meal Prep Every Week You’ll notice that some of the recipes in this Meal prep can be done in 2 to 3 hours for the Ebook are marked “quick recipes”. This is to week, or even as little as one hour for the en- show you which ones will require the least tire week. I’ve managed it many times when I’ve amount of time to prepare. For example, in been really pressed for time. When I have a real- one week there might be 2 breakfast options ly busy week ahead, sometimes 1 or 2 hours is (breakfast muffins and smoothie prep). While all I have to prep my meals. both are easy to make, the smoothie prep will take under 5 minutes and the muffins should take Keep in mind that when I was starting out with approximately 20-30 minutes to make (baking meal prep it took me longer than that. I get time included). quicker and more efficient every time I meal prep. If you’re trying to follow multiple recipes Therefore, if you choose to only make the for the first time and prep 8 different recipes for smoothie prep (making 5 servings instead of the first time, it’s probably going to take you lon- 2 or 3), and leave the breakfast muffins, you’ll ger than an hour or two because it’s your first save a lot of time for yourself. However, the time. Meal prepping is a skill, so if you’re try- breakfast muffins are delicious (and are worth ing it for the first time, think of it as a skill that the extra time in my opinion). you’re still acquiring. Once you’ve got that skill, you will be able to meal prep FAST. If you’re still Some people prefer to have fancier snacks, trying to learn that skill it will take you longer. while others don’t need them. You can save time by skipping the snack recipes and just Some weeks I’ll do basic meal prepping on a opting for a fruit & nut snack everyday. All Sunday (where I cook big batches of ingredients of the snacks provided in this meal plan are like brown rice, quinoa, chicken, salmon, hard roughly 200 calories per serving, to make a boiled eggs, bell pepper, butternut squash and 200 calorie fruit and nut snack you can try sweet potatoes), and I simply build meals out of 1 medium banana with 14 raw almonds, 1 those ingredients for the rest of the week. medium apple with 1 Tablespoon of peanut butter, or 2 cups of cantaloupe melon pieces with I try to do my meal prepping on a Sunday. 8 raw walnuts (each of these are examples of Sometimes, when I don’t have time on a Sunday, 200 calorie snacks). I’ll do it on a Monday night when I’m cooking dinner. Some weeks, when I know I’m going to be In this meal prep plan there are 2 recipes for really busy, I like to fully prepare all of my meals breakfast, 2 recipes for lunch, 2 recipes for din- ahead of time. This is my favorite because then ner and 2 recipes for snacks. This is to keep your I have yummy meals that I know I can heat up meals interesting so that you don’t get bored in 5 minutes! AND when I was trying to lose throughout the week. However, you can choose weight, fully prepping my meals was amazing to only make 1 recipe per breakfast, lunch, din- because I didn’t want to calculate the calories ner and snack if you’d prefer to save time. I ate everyday (no one wants to do that). When I meal prepped all of my meals for weight loss, 25 How To Meal Prep Fast I would pre-calculate the calories in the recipes I created. You may be wondering “How exactly do I meal This is the easiest way for me to lose weight: prep in the quickest way possible?” Having 3 pre-prepped meals (and a snack) in the fridge, ready-to-go with the ideal amount of I like to do my meal prep for the week on a Sun- calories for my body’s needs makes it easy for day, so here’s how I get it done. To be able to me to reach my goal. Then I don’t have to waste prep all of my meals in as little time as possible, mental energy on thinking about what I will eat, I do a few things ahead of time. and how many calories I’ve eaten, I can use my mental energy on more important things like STEP 1 living my life. Make sure your meal prep containers for storage are ready to go (I have listed the ones Think about it: If you spend an hour cooking I use in the glossary at the back of this Ebook). each week (it will take longer if you’re a meal Make sure you have containers to use that are prep newbie, but you’ll get quicker every time) airtight, or your meal prep won’t stay fresh. THIS to have all of your weekly meals fully prepped, IS THE MOST IMPORTANT THING. you can get on with your life during the week without fussing with calories and without hav- STEP 2 ing to try to make healthy choices every single Get a kitchen timer or use multiple timers to day. You can lose weight and become healthier time multiple meals. I got some cheap ones in the easiest way possible. online. You can also use your phone. These kitchen timers will be really helpful when you’re Even if it’s your first time meal prepping, and it baking or roasting multiple things in the oven at takes you 4 or more hours to prepare everything the same time. on Sunday afternoon, you have still accomplished something great. You’ve set yourself up STEP 3 for success because you’ve guaranteed that you Clean your kitchen (so that you have a nice will be eating healthy meals during the week. space to work in), and make sure the pots, pans, Spending 4 hours meal prepping doesn’t seem appliances and oven trays you’ll be using are like such a chore when you realize that those 4 clean and ready to use. hours resulted in you having ready-to-go meals Trying to meal prep will feel like a nightmare for the entire week. From Monday to Friday you if you are starting with a dirty kitchen, trash can go on and live your life, not worrying about everywhere, and a sink full of dirty dishes with counting calories and making choices related to dirty pots and pans everywhere. your meals. On Saturday and Sunday (when you have more time) you can cook healthy meals STEP 4 from scratch at home, enjoy a treat meal with Go to the grocery store to get all of your ingre- your family or friends, and meal prep for the dients and fresh produce (use the shopping list following week! provided for each week in this Ebook). I recommend going the same day that you do your meal 26 prepping to ensure fresh ingredients (you can’t and overnight oats, then start with the potatoes meal prep with ingredients that you purchased first (because they take the longest to cook). a week ago and expect your meals to stay fresh The potatoes could take 40-60 minutes to roast during the following week). Don’t forget to check in the oven, so if you spend your first 10 minutes if you have basic items at home before you go prepping the smoothies and overnight oats, to the store (like salt, pepper, baking powder and you’ve made it impossible to meal prep within healthy cooking oil spray for example) and don’t the hour. To save time, start your meal prepping forget to take the shopping list with you! session by washing the potatoes, slicing them and getting them into the oven. STEP 5 Preheat your oven if any of your recipes require STEP 9 roasting or baking. Pay attention if you need to use the same oven tray or pot for more than one recipe. You need STEP 6 to time the cooking of these items. For exam- Lay out all of the containers that you’ll be using ple, if I have 2 baking trays then I will use one (knowing what will be used for what). for the potatoes (which can take up to 60 minutes to cook), and will use the other one to roast STEP 7 green beans and bell pepper together (which Organize the raw ingredients into groups before only takes 20-30 minutes to cook, I’ll divide you start. Lay out all of the ingredients in front the tray in half to keep each vegetable separate of you (on the counters or kitchen table) in rec- on the tray) and then I’ll reuse that same tray ipe groups. For example, if I’m making chicken afterwards to bake healthy snack cookies curry and banana overnight oats, then I’ll group (which only takes 12 minutes to bake). the ingredients for the chicken curry together, next to all of the ingredients grouped for the I actually bought 4 cheap oven trays on overnight oats. If you’re trying to prepare mul- Amazon to prevent this kind of situation. If I’m tiple recipes at once, it can get really confusing meal prepping for Rob as well as myself at the if you just have a heap of ingredients on the same time, then I need multiple trays. I line my counter. It also get’s confusing (and everything baking trays with aluminum foil (which I will take longer) if you have half of the ingredi- reuse over and over) and cover the foil with a ents “in the back of the pantry somewhere” and baking sheet (which I use once or twice, you don’t know where anything is. Organize all depending what’s been cooked on it) so that I of the ingredients for each recipe into groups, can just change out the baking sheet and the and lay them out in front of you. baking tray will be clean for the next recipe or ingredient. This saves a huge amount of time. STEP 8 NOW YOU CAN BEGIN MEAL PREPPING. BUT STEP 10 TAKE NOTE, THIS IS SUPER IMPORTANT: Start TIME SAVING TIP: If you have a lot of things to with the ingredients that take the longest to bake or roast in the oven, or you have a lot of cook. If you need to roast potatoes for a salad things to cook on the stove, then this is how you recipe and also need to prep some smoothies can save a lot of time: If you’ve got green beans 27 Fast Weight Loss Meal Prep For Women 28 roasting in the oven on a tray, then make sure all your dreams. And it starts now. It all starts with of your ingredients are pre-prepped for the next the meals that you are about to prep, so that: recipe (in this example, snack cookies) so that you can quickly pop the snack cookies into the • oven to bake when the green beans are done. You have healthy weight loss meals already prepared for you for the week, I prefer to get the green beans in the oven and • You can lose weight and get healthy, straight away make the cookie batter so that it’s • You can achieve your weight and health full prepared and ready to go. Then I can throw goals (the promises you made to yourself), a new baking sheet on the baking tray and get • the cookies on the tray and in the oven within 2 You can build trust with yourself and build self confidence, minutes. Keep doing this throughout your meal • prepping session to save time. You can go out into the world and live life as the best version of yourself, • Read This Before You Start You can achieve your other life goals and dreams. I recommend mentally preparing yourself before Everything you want in life starts right now in the you begin your meal prepping session. If you be- kitchen, with meal prep. gin meal prepping expecting it to take 10 minutes and be walk-in-the-park easy, you will likely get But know this: Meal prepping all of your meals for frustrated, feel tired quickly and give up halfway. the entire week within one session will take effort. But don’t think about that, think about your Prepare yourself. Create a nice environment goal. Think about your ready-to-eat meals that for yourself to work in, because it only takes 5 you will have, think about how (by meal prepping) minutes to create a nice space and will make you will be able to follow through with the goal the entire experience completely different. If you have made for yourself to get into shape, and you start out feeling frustrated or hungry, and think about how much you will be improving your you’re trying to work in a dirty kitchen you’re not entire life by doing something as simple as meal going to enjoy the process and you’re probably prep. not going to want to do it again. If you see a star next to an ingredient in the ingre- Put on some music that you love (I’ve been dients section of each recipe, go look in the “Al- known to blast Britney occasionally), make a cup ternatives & Suggestions” section for that recipe. of tea or coffee (I make a matcha latte), have a big glass of water ready-to-drink by your side. You can choose to have a smile on your face just And put a smile on your face. as easily as you can choose to have a frown on your face. But which expression do you think will If you want to accomplish your goals, you will bring you more fun? have to put some effort in. And this is why most people never accomplish their goals. They are Now blast that music, sip that coffee and get too lazy. But you are not lazy, you are capable cooking! of achieving the body, the health, and the life of 29 30 Fast Weight-Loss Meal Prep For Women Week #1 Week #1 Introduction Meal Overview Breakfast #1 Banana Oat Toaster Muffins Easy, healthy banana & oat toaster muffins. It only takes 2 minutes to pop them into the toaster in the morning to give them that ‘fresh out of the oven’ taste. Top with peanut butter and fresh banana slices. Breakfast #2 Mixed Berry & Banana Protein Smoothie A quick, healthy smoothie to kickstart your morning! A pretty pink & purple drink packed with lots of nutrients, vitamins, antioxidants, fiber, protein, healthy fats and whole carbs! It will help energize you during your day. Snack #1 Hummus & Veggies Sticks One of the easiest healthy snacks out there: hummus and veggies! Hummus and veggie sticks make the perfect snack. Snack #2 Yogurt with Grapefruit This creamy yogurt topped with fresh grapefruit slices makes a simple, healthy, and decadent snack that will give you a top-up of energy at any time of the day! 32 Lunch #1 Egg Salad Sandwich A classic egg salad sandwich made healthy! A filling lunch, perfect for those busy days when you need a good midday meal to keep you energized. This egg salad sandwich contains lots of protein, healthy fats, fiber and whole carbs. Lunch #2 Roasted Sweet Potato & Chickpea Salad A roasted sweet potato, chickpea & tomato salad with peanut butter dressing and rice cakes. Complete with protein, healthy fats, and fiber, this salad will keep you full from lunch until dinner. Dinner #1 Spicy Coconut Chicken & Vegetable Stir-Fry with Brown Rice A healthy, spicy coconut chicken and vegetable stir-fry with brown rice. A simple, tasty, nutritious and filling dinner that’s easy to heat up, and can be ready to eat in 2 minutes! Dinner #2 Black Bean & Veggie Spaghetti Black bean, tomato, mushroom, spinach & broccoli pasta! A healthy pasta for dinner with loads of veggies (which means lots of nutrients, antioxidants and fiber) that’s easy to make, and even easier to heat up! This dinner will keep you fuller for longer, and will help reduce late night cravings and snacking. 33 Week #1 Grocery Shopping List Grains, Starch & Whole Carbs ☐ 230g sweet potato ☐ *3 to 6 slices bread (see note on lunch Milk, Yogurt + Plant Based Alternatives ☐ *1/3 cup milk (see note on breakfast recipe #1 below) recipe #1) ☐ 2/3 cup + 4 tablespoons dry rolled oats ☐ *1 cup coconut milk/coconut beverage (*NB, see note on dinner recipe #1) ☐ 1/2 cup dry brown rice (1 + 1/2 cups cooked) ☐ *114g dry brown rice spaghetti (2 cups cooked, see note on dinner recipe #2) ☐ *4 small or 2 large brown rice cakes/ crackers (see note on lunch recipe #2) Fruit + Vegetables ☐ 6 medium bananas Protein + Plant Based Alternatives ☐ *360g skinless, boneless chicken breast meat (or 1 + 1/3 cups chickpeas, or 1 + 1/2 cups pinto beans) ☐ 1 large egg (or 1 Tablespoon chia seeds) ☐ 6 large eggs (or 2 cups cooked pinto beans) ☐ 2 cups mixed frozen berries ☐ 2 to 4 fresh lemons/limes ☐ 1 cup cooked black beans (about 172g) ☐ 1 small/medium avocado ☐ 1 cup cooked chickpeas ☐ 3 small/medium sized tomatoes ☐ *1/4 cup (25g) + 2 scoops (62g) vanilla protein powder (see note) (or a few cherry tomatoes) ☐ 4 cups cherry tomatoes ☐ 2 tablespoons unsweetened peanut butter ☐ 300g red bell pepper ☐ 600g mushrooms ☐ 500g broccoli florets ☐ 1 small/medium onion ☐ Fresh baby spinach (3 big handfuls) ☐ Fresh mixed lettuce/baby spinach (3 big handfuls) Baking, Spices + Flavor ☐ 1/4 teaspoon cinnamon ☐ 1/8 teaspoon baking soda ☐ 1/4 teaspoon baking powder ☐ 2 teaspoons coconut oil ☐ 3 teaspoons coconut sugar ☐ 3 tablespoons mayonnaise (or vegan mayonnaise) ☐ 2 tablespoons rice vinegar/ coconut vinegar ☐ 2 tablespoons coconut aminos or soy sauce 34 ☐ 1/2 to 1 teaspoon cornstarch (optional, only if needed) ☐ 2 tablespoons tomato paste Pantry Staples ☐ Cooking oil spray (I use avocado or coconut cooking oil spray) ☐ Ginger powder ☐ Chili flakes/chili powder (optional) ☐ Oregano ☐ Onion powder ☐ Sea salt ☐ Pepper Snack Items - 1400 Calorie A Day Option Snack Items - 1600 Calorie A Day Option ☐ 3/4 cup hummus ☐ 1 + 1/2 cups hummus ☐ 3 cups cherry tomatoes ☐ 6 cups cherry tomatoes ☐ 3 medium carrots ☐ 6 medium carrots ☐ *6 small or 3 large brown rice cakes/ ☐ *12 small or 6 large brown rice cakes/ crackers (see note on snack recipe #1) crackers (see note on snack recipe #1) ☐ A few broccoli florets/stems (optional) ☐ A few broccoli florets/stems (optional) ☐ 2 medium / 2 cups grapefruit pieces ☐ 4 medium / 4 cups grapefruit pieces ☐ *1 + 1/2 to 2 cups plain yogurt ☐ *3 to 4 cups plain yogurt (see note on snack recipe #2) (see note on snack recipe #2) Snack Calories Depending on your current weight, height, and ly calorie amounts you can do so very easily by goals, you may want to follow a plan that has simply including, leaving out, or doubling the either 1200, 1400, or 1600 calories per day. snack option). To make things as simple as possible, I made all So, whether you’re following a 1200, 1400, or meal plans based on a 1200 calorie a day total, 1600 calorie diet with this meal plan, the only and then added snack options which can take thing that will change will be the snacks (to get your total to either 1400 or 1600 calories. The your desired amount of calories per day). No 1200 calorie option has no snacks, the 1400 cal- matter what your calorie needs are, you can orie option has one snack per day, and the 1600 still prepare all of the breakfasts, lunches, and calorie option simply doubles the snacks to give dinners as they are outlined in this eating plan. you two snacks per day. (This also means that if you want to switch between the different dai- 35 Week #1 Important Notes 1200 Calorie a Day Diet For a 1200 calorie diet, have all 3 meals each day, and just leave out the snacks (that means less prep work for you!). You do not need to purchase any of the food items listed under “Snack Items” in the shopping list. *BREAD: You can use any kind of bread you prefer for this recipe. However, calories differ 1400 Calorie a Day Diet a lot between the different brands and types If you’d like to follow a 1400 of bread. I recommend using bread that is calorie diet, you can go ahead roughly about 60 calories per slice (if you’d and prepare the 3 meals as well like to have 2 slices), or roughly 120 calo- as one snack for each day. You ries per slice (if you like a denser bread). The can purchase all of the ingredi- bread I use with this recipe is a dense, whole ents on the main shopping list grain bread with about 120 calories per slice. as well as all ingredients in the “SNACK ITEMS - 1400 CALORIE If you have a gluten intolerance, it would A DAY OPTION” list. be in your best interest to use a gluten-free bread. I recommend using a bread that is as 1600 Calorie a Day Diet whole grain as possible (meaning that it con- For a 1600 calorie diet, prepare tains little or no white flours). I prefer to use all 3 meals and simply double a wholegrain, gluten-free bread or a 100% all of the snack recipes so that whole grain wheat-free rye bread. Whole grain you have 3 meals and 2 snacks breads contain more fiber and will help keep per day. Purchase all of the you feeling full for a longer period of time after ingredients on the main shopping a meal. list as well as the ingredients in the “SNACK ITEMS - 1600 CAL- *BROWN RICE SPAGHETTI: I like to use ORIE A DAY OPTION” list. (The spaghetti made from brown rice because it’s 1600 calorie a day snacks are gluten-free and it’s more wholegrain than exactly the same as the 1400 white pastas. However, you can use any calorie a day snacks, they’re kind of pasta you prefer. I recommend using just doubled). a wholegrain pasta made from brown rice or quinoa, or even wholegrain wheat pasta (if you are able to eat gluten). *RICE CAKES/CRACKERS: For the lunch and snack, I recommend using rice cakes or crackers that have a calorie count of 80-100 calories per serving (2 small rice cakes or 1 large 36 rice cake per serving). 1 small rice cake is usu- You can either purchase your yogurt in 2 small ally 40-50 calories, while 1 large rice cake can ready-to-go servings, or divide up a larger tub be 80-100 calories. I recommend using brown of yogurt into smaller servings. rice cakes instead of rice cakes made with white rice, because they contain more fiber. Calorie reference: The coconut yogurt I use Alternatively, you can also use any cracker contains about 100 calories per 1 cup serv- you prefer instead of rice cakes (I recommend ing. Full cream yogurt usually contains 100 choosing one that contains more whole grain calories per 3/4 cup serving, so check the cal- flours and fewer white processed flours). ories on the brand you prefer to measure out a serving size of 100 calories. *MILK: You can use any milk of your choice *CHICKEN (TAKE NOTE): Calories are based (dairy or non-dairy). on skinless, boneless chicken breast meat. Calorie Reference: I use an unsweetened almond milk, which is approximately 30 calories *PROTEIN POWDER: I use a plant-based/ per cup. vegan vanilla protein powder sweetened with stevia. You can use any protein powder you *COCONUT MILK (CALORIES): There are so prefer, but I suggest using one that is slightly many different types of coconut milk avail- sweetened and flavored with vanilla. able, and calories can differ a lot from brand to brand. For this recipe, I use an unsweet- Calorie reference: The calorie content in pro- ened coconut milk (also called a coconut bev- tein powders vary, but the specific brand I use erage) which is roughly 40 calories per cup (I contains approximately 110 calories and 22 use the brands So Delicious or Silk). I recom- grams of protein per 31 grams of powder. mend using a coconut milk with a similar calorie content per cup. If you’re only able to get *Other alternatives and substitutions (for a very thick/calorie dense coconut milk (usu- ingredients such as nuts, gluten and dairy ally from a can), dilute it with water to make products) are available on each individual it thinner. Use roughly a 40 calorie serving of recipe page. coconut milk and mix it with water to make 1 cup of diluted coconut milk. *Full instructions and suggestions for vegan/plant-based alternatives are available on *YOGURT: You can use any plain or vanilla yo- each individual recipe page. gurt for this recipe. I personally prefer to use an unsweetened vanilla or plain vegan or co- *All cup measurements are based on the stan- conut yogurt. However, you can use any dairy dard US cup measurement. or dairy-free yogurt. I suggest a serving size of 100-110 calories of yogurt per serving. In total, you’d need about 200-220 calories worth of yogurt for 2 snacks. 37 Week #1 This Weeks Full Instructions Introduction Meal prepping doesn’t have to take all day. The time it takes to complete your overall meal prep will depend on the order in which you choose to cook each food item and recipe. You can save a lot of time during your meal prep session by doing a small amount of planning ahead of time. After years of trial-and-error with meal prepping, I’ve found that it’s always best to start by first cooking the food item that will take the longest to cook. This usually means that I’ll start by cooking the sweet potatoes or potatoes, and then work through the recipes in order from longest to shortest cooking times. So when I plan my meal prep session, I always take note which items will take the longest amount of time to cook. Today we start by roasting the sweet potatoes because they require the longest cooking time before we get started with the brown rice, pasta, breakfast muffins, and the dinner recipes. We’ll finish with the lunches, breakfast oats and snacks which are quicker to prep. Before You Start 1. Preheat your oven to 400°F/200°C. Step #1 Roast The Sweet Potato 1. Line a baking tray with baking paper. Step #2 Cook The Brown Rice 1. Add 1/2 cup dry brown rice to a small pot with about 1 + 1/2 cups of hot water. 2. Rinse the sweet potato. Chop the sweet potato into thin slices, and then halve the 2. Bring to a boil on the stove and then re- slices. duce the heat, cover with a lid, and simmer for 30-40 minutes or until fully cooked. 3. Add the slices to the baking tray (lined Add more water if needed. with baking paper), and add a quick spray of cooking oil before tossing. 4. Season with salt and pepper. 5. Roast the sweet potato for 30-60 minutes (until cooked). Once the sweet potato is cooked, leave to cool fully before storing. 39 Step #3 Cook The Pasta 1. Bring a large/medium pot of water to a Step #5 Bake The Muffins 1. Whisk the egg in a medium/large mixing boil on the stove before adding the dry bowl until the consistency is smooth and pasta to the boiling water. even. If you want a plant-based substitute for egg, then omit the egg. You can make 2. Boil the pasta for 8-15 minutes until fully a chia egg in a separate bowl using chia cooked. Check the cooking instructions seeds and water, and leave it to soak until on your brand of pasta, as cooking times the chia egg has a gel-like consistency. may differ. Don’t add the chia egg to the mixture immediately as it will be added last. 3. Drain the pasta once fully cooked and allow to cool before storing. 2. Blend the whole rolled oats in a blender/food processor to make a flour (this takes less than a minute) or use the same Step #4 Boil The Eggs 1. Add a pot of hot water to the stove, amount of oat flour. 3. Peel and roughly smash the banana with a fork. adding 6 eggs to the water. 2. Bring the water to a boil on the stove and 4. Add the blended oats (or oat flour) and smashed banana to the bowl with the egg boil the eggs for 8-10 minutes and add the almond milk, protein powder, (or until hard boiled). melted coconut oil, cinnamon, baking soda, baking powder, coconut sugar and 3. After about 10 minutes, remove the pot sea salt. from the stove and pour the hot water out of the pot. 5. Add the chia egg last if you have selected the plant-based vegan option. Skip this 4. Rinse the eggs under cold water, crack step if you are using regular egg. them open and let them sit in the cold water in the pot for a few minutes. This will make it easier to remove the shells. 6. Mix all of the ingredients together. 7. Line a muffin tray with muffin papers and spoon an equal amount of batter into each muffin paper, making enough muffins for 3 equal servings. 40 8. This recipes makes roughly 6 medium 4. Slice the mushrooms, and cut the bell sized muffins. 1 Serving size is approxi- pepper and broccoli into thin strips. mately 2 muffins or 1/3 of the batch. 5. After you’ve added the chicken to the pan, 9. Bake for 20-25 minutes or until ready at add the coconut aminos/soy sauce, onion 400°F/200°C. powder, pinch of chili flakes/powder, pinch of ginger powder, coconut sugar, salt, pep- 10. You will know the muffins are ready when per and lime or lemon juice. you can pierce one with a sharp knife, and the knife comes out mostly clean. 6. Add the vegetables and coconut milk once the chicken is almost fully cooked. 11. Allow the muffins to cool fully before storing them. 7. Stir occasionally for a few minutes over a medium heat and cover the pot with a lid, 12. Store the muffins in an airtight container adding a small amount of water if it starts in the fridge to keep fresh. to look dry. Remove the lid if there’s too much liquid in the pot so that it can cook out. Add cornstarch to thicken the sauce if Step #6 Cook Chicken & Veg Stir-Fry 1. Chop the onion into fine pieces and add preferred (see alternatives & suggestions). 8. Once the chicken, vegetable stir-fry and to a frying pan with a quick spray of brown rice are cooked, remove from heat cooking oil spray. and leave to cool. Make sure the chicken is fully cooked before removing from heat. 2. Cook over a medium/high heat on the stove until the onion starts to brown. You can add a small amount of water to the pan if it gets too dry or to prevent the onion from burning. Cooking the onions first and allowing them to brown slightly will add a lot of flavor to the meal. 3. Cut the chicken breast meat into small pieces and add to the pan along with the onion to start cooking. If you’d prefer the vegan alternative, add chickpeas or pinto beans instead of the chicken. 41 Step #7 Cook The Black Bean & Vegetable Pasta Sauce Step #8 Prep The Egg Salad 1. Peel the eggs and slice them into small 1. Chop the onion into fine pieces and add pieces, before adding the chopped eggs to to a frying pan with a quick spray of a medium-sized bowl. As a plant-based/ cooking oil spray. vegan alternative to the egg, you can use pinto beans in this recipe. Drain and rinse 2. Cook over a medium/high heat on the the beans before smashing them a bit stove until the onion starts to brown. You with the back of a fork and mixing them can add a small amount of water to the with the other ingredients. pan if it gets too dry or to prevent the onion from burning. 2. Substitute 6 large eggs for about 2 cups cooked and drained pinto beans. 3. Cooking the onions first and allowing them to brown slightly will add a lot of 3. Mix the chopped egg with 3 tablespoons flavor to the meal. of mayonnaise, a squeeze of lemon/lime juice, oregano, a sprinkle of onion powder, 4. Cut the cherry tomatoes into halves, the salt and pepper. mushrooms into slices, and the broccoli into strips or pieces. 5. Add the tomato and mushrooms to the Step #9 Prep Hummus & Veggie Snack pan with the onion. Reduce the stove to a medium heat. 1. Using 3 small airtight containers, serve 1/4 cup hummus into each to make 3 portions. 6. Mix the tomato paste, lemon/lime juice, onion powder, oregano, salt and pepper 2. Peel and chop the carrots into strips. with the vegetables for flavor. 3. Distribute the carrot sticks and whole cherry tomatoes evenly between the 3 me- 7. Once the mushrooms and tomatoes are almost fully cooked, add the black beans, dium sized containers to make 3 portions. broccoli and baby spinach to the pot. I Add one or two raw broccoli florets as an recommend not over-cooking the broc- optional addition. coli in this recipe. 4. Serve 1 large or 2 small rice cakes (or 80-100 calories worth of crackers) into 8. Once the black beans and vegetables are each of the 3 reusable ziplock bags to cooked, leave to cool fully before storing. make 3 separate portions. 42 Step #10 Make The Smoothie Prep 1. Start by taking out 2 reusable ziplock bags. 2. Peel and slice your bananas and avocado. 3. Add 1 banana and 1/2 the avocado to each of the 2 bags. 4. Measure out 1 cup of frozen mixed berries, 1 scoop of protein powder, and 2 tablespoons of dry rolled oats into each of the 2 ziplock bags. 5. Lastly, add a handful of fresh baby spinach to each ziplock bag. 43 44 Week #1 Final Step Put All The Meals Together Breakfast #1 Banana Oat Toaster Muffins 1. Once the batch of muffins has cooled, they will be ready to store in an airtight Breakfast #2 Mixed Berry & Banana Protein Smoothie 1. Once all of your smoothie prep ingredients have been divided between 2 ziplock bags, container. tightly seal the ziplock bags and place them in the freezer. 2. I like to divide the muffins and toppings between separate food storage containers so that everything is ready to go for my week of prepped meals. 3. Divide the (fully cooled) muffins into 3 servings (the recipe should make 2 to Lunch #1 Egg Salad Sandwich 1. Using 3 small/medium sized food containers, serve the egg salad equally be- 3 muffins per serving), and place each tween them to make 3 portions. serving in separate medium-sized airtight containers. 2. Serve the bread between 3 reusable ziplock/airtight containers to make 3 ready- 4. Measure out 1 tablespoon of peanut to-eat portions. butter per serving and place into 3 separate small, airtight containers. You should have 3 small containers with 1 tablespoon 3. Store 1 medium sized tomato and a small amount of fresh mixed lettuce/baby of peanut butter per container. spinach in each of the airtight containers/ reusable ziplock bags, making 3 portions. 5. Keep the muffins in their separate airtight containers in the fridge. 4. Once the egg salad has cooled fully, cover the containers with airtight lids. 6. Store the 3 peanut butter containers and 3 bananas in a cool, dark place. 5. Store the egg salad and the tomatoes/ lettuce in the fridge. Store the bread in a cool dark place. 45 Lunch #2 Roasted Sweet Potato & Chickpea Salad 1. Once the roasted sweet potato has cooled fully, divide it into 2 separate medium/ large containers to make 2 servings. 9. Store all of the prepped ingredients in the fridge, and store the rice cakes/crackers in a cool dark place. Snack #1 Hummus & Veggie Sticks 1. Cover all of the containers with airtight lids, and seal all of the ziplock bags. 2. Drain and rinse the chickpeas, and rinse and dry the cherry tomatoes. 2. Store the vegetables and hummus in the fridge. 3. Measure out 1/2 cup drained chickpeas to add to each container (1 cup total). Divide the cherry tomatoes (leaving the tomatoes 3. Store the rice cakes/crackers in a cool, dark place. whole) between the 2 containers (about 1 cup per serving). 4. Add a squeeze of fresh lemon/lime juice to the each of the 2 containers to keep Snack #2 Yogurt With Grapefruit everything fresh, and give it a quick toss. 1. Take out 2 medium-sized airtight 5. Using 2 small containers for the salad containers to store your snack in. dressing, measure out 1 tablespoon of peanut butter to each one with 1 table- 2. Measure out a serving size of spoon of rice/coconut vinegar, lemon/lime approximately 100-110 calories of juice, oregano, salt and pepper. yogurt for each container. 6. Mix everything together until it makes a 3. Peel and cut the grapefruits into slices. smooth dressing. 4. Serve 1 sliced medium grapefruit or about 7. Using 2 small reusable ziplock bags/con- 1 cup of grapefruit pieces into each yogurt tainers, serve 1 or 2 rice cakes/crackers to container. each one to make 2 ready-to-eat portions. 5. Cover the containers with airtight lids and 8. Using 2 medium-sized reusable ziplock store in the fridge. bags/containers, add a big handful of mixed lettuce or baby spinach to each of the bags. 46 Dinner #1 Spicy Coconut Chicken & Vegetable Stir-Fry 1. Once the chicken & vegetable stir-fry and brown rice are fully cooked and have cooled, you can start to put your meal prep containers together. 2. Serve the chicken vegetable stir-fry between 3 medium containers to make 3 portions. 3. Using 3 small containers, measure out 1/2 cup of rice to each one to make 3 portions of rice. 4. Cover all of the containers with airtight lids. Dinner #2 Black Bean & Veggie Spaghetti 1. Using 2 medium-sized containers, serve half of the black beans & vegetables into one container, and the remainders into the other container. 2. Using another 2 medium-sized containers, serve half of the cooked spaghetti into each one (about 1 cup cooked pasta per serving). 3. Once everything has fully cooled, cover all of the containers with airtight lids and store in the fridge. 47 Week #1 What You Will Need For This Weeks Meal Storage Storage List ☐ 3 x medium airtight containers to store muffins ☐ 3 x small airtight containers to store peanut butter ☐ 2 x medium/large reusable ziplock bags to store smoothie prep ☐ 3 x small airtight containers/reusable ziplock bags to store lettuce mix and tomatoes ☐ 3 x small airtight containers to store egg salad ☐ 3 x small reusable ziplock bags/airtight containers to store bread ☐ 2 x medium/large airtight containers to store sweet potatoes, chickpeas and tomatoes ☐ 2 x small airtight containers to store dressing ☐ 2 x small reusable ziplock bags or airtight containers to store rice cakes/crackers ☐ 2 x medium reusable ziplock bags or containers to store lettuce mix ☐ 3 x medium reusable airtight containers to store vegetables ☐ 3 x small reusable airtight containers to store hummus ☐ 3 x small reusable ziplock bags/containers to store rice cakes/crackers ☐ 2 x medium-sized reusable airtight containers to store yogurt and grapefruit ☐ 3 x medium airtight containers for the chicken and vegetable stir-fry ☐ 3 x small airtight containers for brown rice ☐ 2 x medium airtight containers to store cooked pasta ☐ 2 x medium airtight containers to store black beans and veggies Prepped Food Item Checklist ☐ 3 x containers with prepped muffins ☐ 3 x small containers with peanut butter ☐ 3 x medium bananas ☐ 2 x ziplock bags with smoothie prep ☐ 3 x small containers/reusable ziplock with lettuce mix and tomatoes ☐ 3 x small containers with egg salad ☐ 3 x small reusable ziplock bags/containers with bread ☐ 2 x medium/large containers with sweet potatoes, chickpeas and tomatoes ☐ 2 x small containers with dressing 48 ☐ 2 x small reusable ziplock bags/containers with rice cakes/crackers ☐ 2 x medium reusable ziplock bags or containers with lettuce mix ☐ 3 x medium containers with vegetables ☐ 3 x small containers with hummus ☐ 3 x small reusable ziplock bags/containers with rice cakes/crackers ☐ 2 x medium-sized reusable airtight containers to store yogurt and grapefruit ☐ 3 x containers with chicken vegetable stir-fry ☐ 3 x small containers with brown rice ☐ 2 x containers with black beans and vegetables ☐ 2 x containers with cooked pasta Time Estimates Prep. Time Cooking Time 64 - 80 min 103 - 150 min Take Note: Time Estimates 1. Take note: PREP TIME indicates a realistic 3. Take note: TOTAL TIME can vary greatly time frame. This is the actual time required depending on multiple factors such as: for prepping your meals. This includes the pace at which each individual works, chopping the vegetables, mixing the muffin how many pots and pans you have to use, batter, prepping the overnight oats, etc. and how many stove top burners and oven This should take roughly an hour, or more, space you have to work with. of focused time to complete. I suggest prepping ingredients and recipes while other ingredients cook on the stove 2. Take note: COOK TIME does not indicate or bake in oven to speed up the process a realistic time frame, due to the fact that and to reduce total time spent on weekly multiple items will be cooking at the same meal prepping. time. Cook time indicates the total stovetop or total oven cooking time for all of the recipes. However, most of the items will cook while you prep other items and while multiple other items are cooking. 49 Breakfast #1 Banana Oat Toaster Muffins L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free option 50 Introduction Easy, healthy banana & oat toaster muffins are one of my favorite meal prep breakfasts. It only takes 2 minutes to pop them into the toaster in the morning to give them that ‘fresh out of the oven’ taste. Top with peanut butter and fresh banana slices, and then you’re good to go! Prep. Time Cooking Time Plant Based Calories Servings 5 - 10 min 20 - 25 min Vegan +-400 Cal/Serv 3 Portions Ripe Bananas Protein powder Rolled oats Milk Cinnamon Baking soda Baking powder Coconut sugar Egg chia seeds Water Coconut oil Sea salt Peanut Butter Ingredients • 2/3 cup rolled *oats (dry) • 1/8 teaspoon baking soda • 1 medium ripe banana • 1/4 teaspoon baking powder • 1/3 cup *milk • A pinch of sea salt (I use unsweetened almond milk) • 1 large *egg (or 1 chia egg) • 2 teaspoons *coconut oil (melted) • 2 teaspoons *coconut sugar • 3 tablespoons *peanut butter • 1/4 cup *vanilla protein powder (25g) • 3 medium bananas • 1/4 teaspoon cinnamon Toppings 51 Storage List 4. Peel and roughly smash the banana with a fork. • 3 x airtight containers to store muffins • 3 x airtight containers to store peanut butter 5. Add the blended oats (or oat flour) and smashed banana to the bowl with the egg Instructions and add the almond milk, protein powder, melted coconut oil, cinnamon, baking 1. Preheat your oven to 400°F/200°C. soda, baking powder, coconut sugar and sea salt. 2. Whisk the egg in a medium/large mixing bowl until the consistency is smooth and even. If you want a plant-based alterna- 6. Add the chia egg last if you have selected the plant-based vegan option (skip this tive to egg, then miss this step and make step if you are using regular egg). a chia egg in a separate bowl using chia seeds and water. Leave the chia egg to soak until the chia egg has a gel-like consistency. Don’t add the chia egg to the mixture immediately as it will be 7. Mix all of the ingredients together. 8. Line a muffin tray with muffin papers and spoon an equal amount of batter into added last. each muffin paper, making enough muffins for 3 equal servings. 3. Blend the whole rolled oats in a blender/food processor to make a flour (this takes less than a minute) or use the 9. This recipes makes roughly 6 medium sized muffins. 1 Serving size is approxi- same amount of oat flour. mately 2 muffins or 1/3 of the batch. 10. Bake for 20-25 minutes or until ready at 400°F/200°C. 11. You will know the muffins are ready when you can pierce one with a sharp knife, and the knife comes out mostly clean. 12. Allow the muffins to cool fully before storing them. 13. Store the muffins in an airtight container in the fridge to keep fresh. 52 53 Alternatives & Suggestions *OATS: Oats are naturally gluten-free, however maple syrup, raw honey and stevia. Keep in mind cross-contamination can occur if they are pro- that sugar substitutes and sweeteners vary in duced in the same place as wheat, barley or rye. levels of sweetness, so you may need to adjust Most people with Coeliac disease can tolerate the amount used according to taste. oats that are certified gluten-free. *PROTEIN POWDER: I use a plant-based/vegan *MILK: Use any milk of your choice (dairy or non- vanilla protein powder sweetened with stevia. dairy). Calorie Reference: I use an unsweetened You can use any protein powder you prefer, but almond milk, which is approximately 30 calories I suggest using one that is slightly sweetened per cup. and flavored with vanilla. Calorie reference: The specific brand I use contains approximately 110 *EGG: As a plant-based alternative to egg, you calories and 22 grams of protein per 31 grams of can mix 1 tablespoon of chia seeds together with powder. The 25 grams of protein powder used in 3 tablespoons of water. Let the chia seeds soak this recipe contains about 90 calories. for 5 minutes and then add the chia egg to the rest of the ingredients before baking. *PEANUT BUTTER: If you’re looking for a nutfree alternative to peanut butter, you can replace *COCONUT OIL: As an alternative to coconut oil, it with butter or a dairy-free/vegan butter. Butter you can use the same quantity of butter or vegan melting on top of a warm toasted muffin is just butter/margarine instead. as delicious as peanut butter. Use 1 tablespoon of butter per 1 tablespoon serving of peanut *COCONUT SUGAR: You can replace coconut butter. Another option could be to add extra sugar with maple syrup, honey, or any other banana slices on top of your breakfast muffins. sugar or sweetener (such as stevia) you prefer. Use 1 small / medium banana instead of a 1 My favorite sweeteners are coconut sugar, 100% tablespoon serving of peanut butter. 54 How To Store Your Meals 1. Once your batch of muffins has cooled, they will be ready to store in an airtight How To Put Your Breakfast Together (On the Day) 1. These muffins need to be kept in the container. fridge so that they stay fresh. To give them that ‘fresh out of the oven’ taste, 2. I like to divide the muffins and toppings heat them in a toaster or toaster oven. between separate food storage containers so that everything is ready to go for my 2. In the morning, slice each muffin in half week of prepped meals. 3. Divide the (fully cooled) muffins into 3 and heat them in the toaster. 3. I usually place 2 muffin halves in each servings (the recipe should make 2 to 3 bread slot at a time, and toast for a muffins per serving), and place each minute or two or until they look slightly serving in separate airtight containers. toasted and delicious. 4. Measure out 1 tablespoon of peanut butter 4. I personally like to top each muffin half per serving and place into 3 separate with a small amount of peanut butter and small, airtight containers. You should have a few fresh banana slices, but you can 3 small containers with 1 tablespoon of substitute these with other toppings of peanut butter per container. your choice that have the same or similar calorie amount. 5. Keep the muffins their separate airtight containers in the fridge. 5. This healthy breakfast takes only 2 minutes to put together in the morning. 6. Store the 3 peanut butter containers and 3 bananas in a cool, dark place. 6. Eat & enjoy! 55 Breakfast #2 Mixed Berry & Banana Protein Smoothie QUICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free 56 Introduction A quick, healthy smoothie to kickstart your morning! A pretty pink & purple drink packed with lots of nutrients, vitamins, antioxidants, fiber, protein, healthy fats and whole carbs! It will help energize you during your day, and keep you fuller for longer, or until your next meal. Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-400 Cal/Serv 2 Portions Ingredients • 2 medium *bananas • 2 cups mixed frozen *berries • 1 small/medium *avocado • 2 scoops vanilla *protein powder • 4 tablespoons dry rolled *oats • 2 handfuls fresh baby spinach • 2 cups of water (or as needed) • Ice to taste Frozen Berries Baby Spinach Storage List • Vanilla protein powder 2 x medium/large reusable ziplock bags to store smoothie prep Avocado Smoothie Prep 1. Peel and slice your bananas and avocado. Rolled oats 2. Add 1 banana and 1/2 the avocado to 2 ziplock bags. Measure out 1 cup of Bananas frozen mixed berries, 1 scoop of protein powder, and 2 tablespoons of dry rolled oats and a handful of fresh baby spinach to each ziplock bag. 57 How To Store Your Meals Alternatives & Suggestions 1. Once all of your ingredients have been *BANANA: If you don’t want to use divided between 2 ziplock bags, tightly banana in this smoothie, you can also seal the ziplock bags and place them in use 1 cup of frozen mango per banana the freezer. (2 cups of frozen mango instead of 2 medium bananas). How To Put Your Breakfast Together (On The Day) *FROZEN MIXED BERRIES: I recom- 1. In the morning, use one of your frozen frozen strawberries for this recipe. smoothie packs from the freezer. I use frozen berries because they’re mend using frozen mixed berries or affordable, available year-round, and taste the same as fresh berries when 2. Pour the frozen smoothie mix into a in a smoothie. blender with about 1 cup water (or as needed). *AVOCADO: Instead of using avocado in this recipe, you can use a plain 3. You can also add ice cubes to make it dairy yogurt or a plain dairy-free extra cold (optional). yogurt (I like to use a plain unsweetened coconut yogurt). Use a serving 4. Blend until smooth, pour into a glass size of roughly 100 calories of your & enjoy! brand of yogurt (example: instead using 60g or 1/2 a small/medium 5. It takes less than 2 minutes to put avocado, you can use 3/4 cup full together in the morning! cream plain dairy yogurt, or about 1 cup of plain unsweetened coconut yogurt). Take note: The calorie content of all brands and types of yogurt differ, so check your favorite brands nutritional information to measure out a 100 calorie serving size. If you decide to use yogurt instead of avocado, only add the yogurt to your smoothie prep when you blend it up (unlike the avocado that you will add during the prep stage). 58 *PROTEIN POWDER: I use a plantbased/vegan vanilla protein powder sweetened with stevia. You can use any protein powder you prefer, but I suggest using one that is slightly sweetened and flavored with vanilla. The one I use is about 110 calories per 31g scoop of protein powder. *OATS: Oats are naturally gluten-free. However, cross-contamination can occur if they are produced in the same place as wheat, barley or rye. Most people with Coeliac disease can tolerate oats that are certified gluten-free. *BABY SPINACH: You don’t really taste a small handful of baby spinach in a smoothie at all, however you can leave the baby spinach out of this recipe if you want to, or you can try another leafy green (like mixed lettuce greens). Avoid leafy greens that have a strong flavor, like arugula or kale (these greens will have a strongest taste in a smoothie). 59 Snack #1 Hummus & Veggies Sticks QUICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free 60 Introduction One of the easiest healthy snacks out there: hummus and veggies! Hummus and veggie sticks make the perfect snack because hummus contains healthy protein, fats and carbs, and vegetables are packed with fiber, vitamins and antioxidants! This healthy duo will give you the energy boost you need to get from one meal to the next without giving you that post-snack sugar crash like a lot of store bought snacks do. Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-200 Cal/Serv 3 Portions Broccoli Florets / stems Hummus Brown Rice Cakes / Crackers Cherry tomatoes Carrots Ingredients • 3/4 cup hummus • 3 medium carrots • 3 cups cherry tomatoes • 6 small or 3 large brown *rice cakes/ crackers • Storage List • 3 x medium reusable airtight containers to store vegetables • 3 x small reusable airtight containers to store hummus • A few broccoli florets/stems (optional) 3 x small reusable ziplock bags/containers to store rice cakes/crackers 61 Instructions Alternatives & Suggestions 1. Using 3 small airtight containers, serve 1/4 cup hummus into each one to make *RICE CAKES/CRACKERS: For this 3 portions. snack I recommend using rice cakes or crackers that are roughly 80-100 calories per serving (2 small rice 2. Peel and chop the carrots into strips. cakes or 1 large rice cake per serving). 1 small rice cake is usually 40- 3. Distribute the carrot sticks and whole 50 calories, while 1 large rice cake is cherry tomatoes evenly between the roughly 80-100 calories. I recommend 3 medium-sized containers to make3 using brown rice cakes instead of rice portions. Add one or two raw broccoli cakes made with white rice, because florets as an optional addition. they contain more fiber. Alternatively, you can use any cracker you prefer 4. Serve 1 large or 2 small rice cakes in place of rice cakes. I recommend (or 80-100 calories worth of crackers) choosing a cracker that contains more into each of the 3 reusable ziplock bags whole grain flours and fewer white to make 3 separate portions. processed flours. 62 How To Store Your Meals 1. Cover all of the containers with airtight lids, and seal all of the ziplock bags. 2. Store the vegetables and hummus in the fridge. 3. Store the rice cakes/crackers in a cool dark place. How To Put Your Snack Together (On The Day) 1. Your snack is ready to go! Just pack it in your lunch box or handbag to take with you to school or work, or keep it at home as an easy pre-prepped snack. 2. Dip your veggies and rice cakes/crackers into the hummus. 3. Enjoy! 63 Snack #2 Yogurt with Grapefruit L I E ZL’S FAVOR ITE! Q UICK RECIPE Dietary Dietary Notes: Notes: Gluten-free, Gluten-free, Dairy-free Dairy-free, option, Vegan, Vegan, NutNut FreeFree 64 Introduction This creamy yogurt topped with fresh grapefruit slices makes a simple, healthy, and decadent snack that will give you a top-up of energy at any time of the day! Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-200 Cal/Serv 2 Portions Ingredients • 2 medium *grapefruits/2 cups grapefruit pieces • 1 + 1/2 to 2 cups plain *yogurt (I use an unsweetened coconut yogurt) Storage List • 2 x reusable airtight containers to store yogurt and grapefruit Yogurt Instructions 1. Take out 2 medium-sized airtight containers to store your snack in. Grapefruits 2. Measure out a serving size of approximately 100-110 calories of yogurt per container. 3. Peel and cut the grapefruits into slices. 4. Serve 1 sliced medium grapefruit or about 1 cup of grapefruit pieces into each yogurt container. 65 66 How To Store Your Meals Alternatives & Suggestions *GRAPEFRUIT: 1. Cover the containers with airtight lids If you don’t love grapefruit, you can use any other fruit and store in the fridge. with a serving size of approximately 100 calories. Fruits with roughly 100 How To Put Your Snack Together (On The Day) calories each: 1 medium grapefruit/1 cup of grapefruit pieces, 1 medium banana, 1 medium apple, 1 cup fresh 1. Your snack is ready to go! Simply grab the mango pieces, or 2 cups of fresh yogurt & fruit container out of the fridge. cantaloupe. Take note: fruits like grapefruit and cantaloupe keep well 2. Eat with a spoon straight out of the con- in the fridge for a few days after tainer and enjoy! being cut up. However, fruits like bananas and apples do not keep well after being cut up and will need to be left whole until you’re ready to eat. *YOGURT: You can use any plain or vanilla yogurt for this recipe. I personally prefer to use an unsweetened vanilla or plain vegan or coconut yogurt. However, you can use any dairy or dairy-free yogurt. I suggest a serving size of 100-110 calories of yogurt per serving. In total, you’d need about 200-220 calories worth of yogurt for 2 snacks. You can either purchase your yogurt in 2 small readyto-go servings, or divide up a larger tub of yogurt into smaller servings. Calorie reference: The coconut yogurt I use contains about 100 calories per 1 cup serving. Full cream yogurt usually contains 100 calories per 3/4 cup serving, so check the calories on the brand you prefer to measure out a serving size of 100 calories. 67 Lunch #1 Egg Salad Sandwich QUICK RECIPE Dietary Notes: Gluten-free option, Dairy-free, Vegan option, Nut Free 68 Introduction A classic egg salad sandwich made healthy! A filling lunch, perfect for those busy days when you need a good midday meal to keep you energized. This egg salad sandwich contains lots of protein, healthy fats, fiber and whole carbs. Prep. Time Cooking Time Regular Calories Servings 8 - 10 min 8 - 10 min Vegan Option +-400 Cal/Serv 3 Portions Bread ONION POWDER PEPPER Mayonnaise Medium tomatoes Oregano Salt Eggs Lemon / Lime Mixed lettuce/baby spinach Ingredients • 3-6 slices *bread (see note) • Handful of mixed lettuce/baby spinach • 6 large *eggs • Lemon/lime juice • 3 tablespoons mayonnaise • Onion powder (or vegan mayonnaise) • Oregano 3 small/medium sized tomatoes • Salt and pepper • (or a few cherry tomatoes) 69 Storage List • 3 x airtight containers/reusable ziplock How To Store Your Meals 1. Using 3 small/medium-sized food bags to store lettuce mix and tomatoes containers, serve the egg salad equally • 3 x airtight containers to store egg salad between them to make 3 portions. • 3 x reusable ziplock bags/ airtight containers to store bread 2. Serve the bread between 3 reusable ziplock/airtight containers to make 3 Instructions 1. Add a pot of hot water to the stove, adding 6 eggs to the water. ready-to-eat portions. 3. Store 1 medium sized tomato and a small amount of fresh mixed lettuce/ baby spinach in each of the small airtight 2. Bring the water to a boil on the stove and containers/reusable ziplock bags, making boil the eggs for 8-10 minutes (or until 3 portions. hard boiled). 3. After about 10 minutes, remove the pot 4. Once the egg salad has cooled fully, cover the containers with airtight lids. from the stove and pour the hot water out of the pot. 5. Cover all of the other containers with airtight lids, and seal any ziplock bags. 4. Rinse the eggs under cold water, crack them open and let them sit in the cold water in the pot for a few minutes. This 6. Store the egg salad and the tomatoes/ lettuce in the fridge. will make it easier to remove the shells. 5. Peel the eggs and slice them into small 7. Store the bread in a cool dark place. pieces, before adding the chopped eggs to a medium-sized bowl. If you’d prefer the vegan option, add the smashed pinto beans in the bowl instead of the eggs. 6. Mix the chopped egg with 3 tablespoons of mayonnaise, a squeeze of lemon/lime juice, oregano, a sprinkle of onion powder, salt and pepper. 70 Alternatives & Suggestions *BREAD: You can use any kind of bread you going to take it with you in a lunch box to school prefer for this recipe. However, calories differ or work. a lot between the different brands and types of bread. I recommend using bread that is *EGG (VEGAN OPTION): As a plant-based/ roughly 60 calories per slice (if you’d like to vegan alternative to egg, you can use pinto beans have 2 slices), or roughly 120 calories per slice in this recipe. As a plant-based/vegan alterna- (if you prefer a denser bread). The bread I use tive to the egg, you can use pinto beans in this with this recipe is a dense, whole grain bread recipe. Simply drain and rinse the beans straight with about 120 calories per slice. If you have from the can before smashing them a bit with a gluten intolerance, it would be in your best the back of a fork in a bowl and mixing them with interest to use a gluten-free bread. I recom- the other ingredients. Substitute 6 large eggs for mend using a bread that is as whole grain as about 2 cups cooked and drained pinto beans. possible (meaning that it contains little or no white flours). I prefer to use a wholegrain, *TAKE NOTE: if you want to make a sandwich to gluten-free bread or a 100% whole grain take to school/work, it’s best to make a closed wheat-free rye bread. Whole grain breads sandwich that you can pack into a lunch box contain more fiber and will help keep you feeling container. Place the egg salad on the first slice, full for a longer period of time after a meal. then add a few small cherry tomato slices. Put the lettuce on top of the tomato so that the I like to make an open sandwich if I’m at home, tomato doesn’t touch the bread, which could but it’s best to make a closed sandwich if you’re make it soggy. How To Put Your Breakfast Together (On The Day) 1. Cut the tomato into thick slices take to school/work, it’s best to make (or cut the cherry tomatoes into slices). a closed sandwich. Put the egg salad on the first slice, then add a few small 2. Lightly toast the bread (optional) and add cherry tomato slices. Place the lettuce it to a plate with the lettuce. on top of the tomato so that the tomato doesn’t touch the bread, which could 3. Add the egg salad to the bread and top it make it soggy. with tomato slices. 5. Eat fresh or pack into a lunch box 4. Note: if you want to make a sandwich to and enjoy! 71 Lunch #2 Roasted Sweet Potato & Chickpea Salad Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free option 72 Introduction A roasted sweet potato, chickpea & tomato salad with peanut butter dressing and rice cakes. Complete with protein, healthy fats, and fiber, this salad will keep you full from lunch until dinner. Prep. Time Cooking Time Plant Based Calories Servings 10 - 15 min 30 - 60 min Vegan +-400 Cal/Serv 2 Portions Oregano Peanut Butter Sweet Potato PEPPER Mixed lettuce/baby spinach Salt Lemon / Lime Rice Crackers Rice vinegar/coconut vinegar Cherry tomatoes Chickpeas Ingredients • 230g sweet potato • 4 small or 2 large brown *rice cakes/ • 1 cup cooked chickpeas • 2 tablespoons unsweetened • 2 tablespoons rice vinegar/coconut vinegar *peanut butter • Lemon/lime juice • 2 cups cherry tomatoes • Oregano • 2 big handfuls mixed lettuce/baby spinach • Salt and pepper crackers 73 Storage List • 2 x airtight containers to store sweet How To Store Your Meals 1. Once the roasted sweet potato has cooled potatoes, chickpeas and tomatoes fully, divide it into 2 separate medium/ • 2 x airtight containers to store dressing large containers to make 2 servings. • 2 x reusable ziplock bags or airtight containers to store rice cakes/crackers • 2. Drain and rinse the chickpeas, and rinse 2 x reusable ziplock bags or containers to and dry the cherry tomatoes. store lettuce mix 3. Measure out 1/2 cup drained chickpeas to Instructions add to each container (1 cup total). Divide the cherry tomatoes (leaving the tomatoes 1. Preheat your oven to 400°F/200°C. whole) between the 2 containers (about 1 cup per serving). 2. Line a baking tray with baking paper. 4. Add a squeeze of fresh lemon/lime juice 3. Rinse the sweet potato. to the each of the 2 containers to keep everything fresh, and give it a quick toss. 4. Chop the sweet potato into thin slices, and then halve the slices. 5. Using 2 containers for the salad dressing, measure out 1 tablespoon of peanut 5. Add the slices to the baking tray (lined butter to each one with 1 tablespoon of with baking paper), and add a quick spray rice/coconut vinegar, lemon/lime juice, of cooking oil before tossing. oregano, salt and pepper. Mix everything together until it makes a smooth dressing. 6. Season with salt and pepper. 6. Using 2 small reusable ziplock bags/con7. Roast the sweet potato for 30-60 tainers, serve 1 or 2 rice cakes/crackers to minutes (until cooked). 8. Once the sweet potato is cooked, leave to each one to make 2 ready-to-eat portions. 7. Using 2 reusable ziplock bags/containers, cool fully before storing. add a big handful of mixed lettuce or baby spinach to each of the bags. Cover the containers with airtight lids, and seal the reusable ziplock bags. 8. Store all of the prepped ingredients in the fridge, and store the rice cakes/crackers in a cool dark place. 74 Alternatives & Suggestions *PEANUT BUTTER (NUT-FREE OPTION): Peanut calories, use 1 tablespoon/100 calorie serv- butter is an important ingredient in the dressing ing size of your chosen peanut-free/nut-free recipe, but there are some great peanut-free and substitute. nut-free butters out there. If you have a peanut allergy, but can still eat tree nuts, you can use *RICE CAKES/CRACKERS: For this lunch I rec- almond butter as a substitute. ommend using rice cakes or crackers that have a calorie count of 80-100 calories per serving If you cannot eat peanuts or tree nuts, you (2 small rice cakes or 1 large rice cake per serv- can try a seed butter such as sunflower seed ing). 1 small rice cake is usually 40-50 calories, butter (try the Sun Butter brand), or a 5 seed while 1 large rice cake can be 80-100 calories. butter made from various seeds (try the brand I recommend using brown rice cakes instead of Beyond The Equator), or even tahini (made from rice cakes made with white rice, because they sesame seeds). You can even use a nut-free contain more fiber. and seed-free soy butter as a substitute (try the brand Don’t Go Nuts). Alternatively, you can also use any cracker you prefer instead of rice cakes (I recommend I recommend using an unsweetened sunflower choosing one that contains more whole grain seed butter or peanut butter. Calorie reference: flours and fewer white processed flours). 1 tablespoon of peanut butter is roughly 100 How To Put Your Lunch Together (On The Day) 1. Start by adding one of the mixed lettuce/ before adding it and tossing everything baby spinach servings to a plate or lunch together. box (if you want to take it with you to school or work). 4. Keep the rice cakes/crackers separate in their own container or bag if you’re going 2. Add the roasted sweet potatoes, chick- to take it in your lunch box, or serve it on peas and cherry tomatoes to the plate/ the side of your plate. lunchbox. 5. Eat fresh and enjoy! 3. Give the dressing a quick shake or stir 75 Dinner #1 Spicy Coconut Chicken & Vegetable Stir-Fry with Brown Rice Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free 76 Introduction A healthy, spicy coconut chicken and vegetable stir-fry with brown rice. A simple, tasty, nutritious and filling dinner that’s easy to heat up, and can be ready to eat in 2 minutes! Prep. Time Cooking Time Regular Calories Servings 15 min 30 - 40 min Vegan Option +-400 Cal/Serv 3 Portions Coconut aminos or soy sauce Coconut milk/ beverage Brown rice Mushrooms Broccoli florets Red bell peppers Lemon/Lime Onion powder Onion Chili flakes/chili powder Ginger Powder Salt Onion powder Cornstarch Ginger Powder Chickpeas CHICKEN BREASTS PEPPER Ingredients • 1 + 1/2 cups cooked brown rice • (roughly 1/2 cup dry brown rice) • 2 tablespoons coconut aminos or soy sauce 360g *chicken breast meat • 1 teaspoon *coconut sugar (skinless, boneless) • 1 teaspoon onion powder • 300g red bell pepper • A pinch of ginger powder • 300g mushroom • Chili flakes/chili powder (optional) • 300g broccoli florets • Lemon/lime juice • 1/2 small/medium onion • Salt and pepper to taste • 1 cup *coconut milk/ beverage (NB, see note) • 77 1/2 to 1 teaspoon *cornstarch (if needed) Storing List • • 3 x airtight containers for the chicken and powder, pinch of chili flakes/powder, pinch vegetable stir-fry of ginger powder, salt, pepper and lime or 3 x airtight containers for brown rice lemon juice. Instructions 8. Add the vegetables and coconut milk once the chicken is almost fully cooked. 1. Add 1/2 cup dry brown rice to a small pot with 1 cup of hot water. 9. Stir occasionally for a few minutes over a medium heat and cover the pot with a lid, 2. Bring to a boil on the stove and then re- adding a small amount of water if it starts duce the heat, cover with a lid, and simmer to look dry. Remove the lid if there’s too for 30-40 minutes or until fully cooked. much liquid in the pot so that it can cook Add more water if needed. out. Add cornstarch to thicken the sauce if preferred (see alternatives & suggestions). 3. Chop the onion into fine pieces and add to a frying pan with a quick spray of cooking oil spray. 10. Once the chicken vegetable stir-fry and brown rice are cooked, remove from heat and leave to cool. Make sure the chicken is 4. Cook over a medium/high heat on the fully cooked before removing from the heat. stove until the onion starts to brown. You can add a small amount of water to the pan if it gets too dry or to prevent the onion from burning. Cooking the onions first and allowing them to brown slightly will How To Store Your Meals 1. Once the chicken vegetable stir-fry and add a lot of flavor to the meal. brown rice are fully cooked and have cooled, you can start to put your meal prep 5. Cut the chicken breast meat into small containers together. pieces and add to the pan along with the onion to start cooking. If you’d prefer the 2. Serve the chicken vegetable stir-fry vegan alternative, add chickpeas or pinto between 3 medium containers to make beans instead of the chicken. 3 portions. 6. Slice the mushrooms, and cut the bell 3. Using 3 small containers, measure out 1/2 pepper and broccoli into thin strips. cup of rice to each one to make 3 portions of rice. 7. After you’ve added the chicken to the pan, add the coconut aminos/soy sauce, onion 4. Cover all of the containers with airtight lids. 78 Alternatives & Suggestions *CHICKEN (VEGAN OPTION): As a plant- *COCONUT MILK (TIP): Coconut milk freezes based alternative for the chicken in this really well, so I always freeze whatever I won’t curry, you can use either chickpeas or pin- be using within the next few days. Pour the ex- to beans. 1/2 cup of pinto beans is equiv- tra coconut milk into empty ice cube trays and alent to 120g serving size of chicken, which place in the freezer to set. Once set, store the means you’d need 1 + 1/2 cups for 3 servings. leftover frozen coconut cubes in a reusable ziplock bag in the freezer until you need it for an- Alternatively, 1 + 1/3 cups of chickpeas would other recipe. make 3 servings. Drain and rinse the beans/ chickpeas before adding them in. *COCONUT SUGAR: I like to use coconut sugar because it contains some nutrients (unlike a *CHICKEN (TAKE NOTE): Calories are based on lot of other sugars), but you can use any other skinless, boneless chicken breast meat. sugar you prefer. I recommend using 100% pure maple syrup, raw honey or coconut sugar. *COCONUT MILK (CALORIES): There are so many different types of coconut milk avail- *CORNSTARCH: Cornstarch can be used to able, and calories can differ a lot from brand thicken the sauce in this recipe. Mix 1/2 or 1 to brand. For this recipe, I use an unsweet- teaspoon of cornstarch with the coconut milk ened coconut milk (also called a coconut or a small amount of water before adding it in beverage) which is roughly 40 calories per to the rest of the ingredients in the pot (once cup (I use the brands So Delicious or Silk). everything else has already been added). Add I recommend using a coconut milk with a sim- the cornstarch and coconut milk/water to an ilar calorie content per cup. If you’re only able airtight container with a sealed lid and shake to get a very thick/calorie dense coconut milk it up before adding it to the recipe (this will get (usually from a can), dilute it with water to make rid of lumps). it thinner. Use roughly a 40 calorie serving of coconut milk and mix it with water to make 1 cup of diluted coconut milk. 79 How To Put Your Dinner Together (On The Day) 1. You can heat your meal any way 5. If you choose to heat up your meal in a pan on the stove, keep the rice and you prefer. stir-fry separate in the pan, tossing each one occasionally until heated through. 2. I personally like to heat the chicken Avoid overcooking to prevent drying. vegetable stir-fry and brown rice in a frying pan on the stove over a low to medium heat. 6. Once the chicken vegetable stir-fry and brown rice are all heated, serve on a plate. 3. I recommend using a non-stick frying pan with a lid so that the food cooks through without drying or burning. 7. 4. You can use a small amount (a quick spray) of cooking oil spray to grease the pan. 80 Eat and enjoy! 81 Dinner #2 Black Bean & Veggie Spaghetti L I E ZL’S FAVOR ITE! Q UICK RECIPE Dietary Notes: Gluten-free option, Dairy-free, Vegan, Nut Free 82 Introduction Black bean, tomato, mushroom, spinach & broccoli pasta! A healthy pasta for dinner with loads of veggies (which means lots of nutrients, antioxidants and fiber) that’s easy to make, and even easier to heat up! This dinner will keep you fuller for longer, and will help reduce late night cravings and snacking. Prep. Time Cooking Time Plant Based Calories Servings 15 min 15 min Vegan +-400 Cal/Serv 2 Portions Onion powder Salt Oregano Fresh Baby Spinach Broccoli PEPPER Onion Brown Rice spaghetti Lemon/Lime Mushrooms Black beans Cherry tomatoes Tomatoes paste Ingredients • 1 cup cooked black beans (about 172g) • 1/2 small/medium onion • 2 cups cooked *brown rice • 2 tablespoons tomato paste spaghetti (114g dry) • Lemon/lime juice • 2 cups cherry tomatoes • 1 teaspoon onion powder • 300g mushrooms • 2 teaspoons oregano • 200g broccoli • Sea salt and pepper • A big handful fresh baby spinach 83 Storing List • • Alternatives & Suggestions 2 x medium airtight containers to store *BROWN RICE SPAGHETTI: I like to cooked pasta use spaghetti made from brown rice 2 x medium airtight containers to store because it’s naturally gluten-free and black beans and veggies wholegrain, which means it has more fiber than white pastas. However, you can use any kind of pasta you prefer. Instructions I recommend using a wholegrain 1. Bring a large/medium pot of water to a pasta made from brown rice or boil on the stove before adding the dry quinoa, or even wholegrain wheat pasta to the boiling water. pasta (if you are able to eat gluten). 2. Boil the pasta for 8-15 minutes until fully cooked. Check the cooking instructions for your chosen brand of pasta, as cooking times may differ. 3. Chop the onion into fine pieces and add to a frying pan with a quick spray of cooking oil spray. 4. Cook over a medium/high heat on the stove until the onion starts to brown. 5. You can add a small amount of water to the pan if it gets too dry or to prevent the onion from burning. 6. Cooking the onions first and allowing them to brown slightly will add a lot of flavor to the meal. 7. Cut the cherry tomatoes into halves, the mushrooms into slices, and the broccoli into strips or pieces. 84 8. Add the tomato and mushroom them to the pan with the onion. Reduce the stove to a medium heat. 9. Mix the tomato paste, lemon/lime juice, onion powder, oregano, salt and pepper with the vegetables for flavor. 10. Once the mushroom and tomatoes are almost fully cooked, add the black beans, broccoli and baby spinach to the pot. I recommend not over-cooking the broccoli in this recipe. 11. Once the black beans and vegetables are cooked, leave to cool fully before storing. 12. Drain the pasta once fully cooked and allow to cool before storing. 85 How To Store Your Meals 1. Using 2 medium-sized containers, serve half of the black beans & vegetables into How To Put Your Dinner Together (On The Day) 1. You can heat your meal in any way you prefer. one container, and the remainders in the other container. 2. I personally like to heat the black beans, vegetables, and the cooked pasta in a fry- 2. Using another 2 medium-sized containers, divide the cooked spaghetti ing pan on the stove over a low to medium in half and serve into each container heat. If you choose to heat up your meal in (about 1 cup cooked pasta per serving). a pan on the stove, you can keep each item separate in the pan, tossing occasionally until heated through (or just toss it all 3. Once everything has fully cooled, cover all of the containers with airtight lids and together in a pan). Avoid overcooking to store in the fridge. prevent drying. 3. Once everything is heated, serve on a plate and enjoy! 86 87 88 Fast Weight-Loss Meal Prep For Women Week #2 Week #2 Introduction Meal Overview Breakfast #1 Banana & Oat Toaster Pancakes with Peanut Butter & Strawberries The breakfast you’ll look forward to waking up for: Pre-prepped oat & banana pancakes that only take 2 minutes to heat in the toaster. Breakfast #2 Chocolate, Blueberry & Almond Overnight Oats Chocolate blueberry almond overnight oats: A classic Liezl Jayne breakfast! Simple, healthy, filling and chocolatey! I love overnight oats for breakfast because they are so delicious and quick to prep. Snack #1 3 Ingredient Mango Protein Smoothie With just 3 ingredients, this might be the easiest protein smoothie ever. My favorite sweet & creamy mango smoothie is filled with protein, whole carbs and fiber, making it a filling snack that will give you sustained energy for the afternoon! Snack #2 Banana Oatmeal Cookies With Raisins & Almonds Healthy snacking “cookies” made with just 2 basic ingredients: bananas and oats. This week we’re adding raisins and almonds for that little something extra. 90 Lunch #1 Black Bean & Tahini Toast With Cherry Tomatoes An easy-to-prep, easy-to-eat, protein packed, plantbased sandwich! I love having this healthy black bean & tahini spread ready-to-go in the fridge so I can grab it and go whenever I need to. P.S. This recipe is a blog & YouTube subscriber favorite! Lunch #2 Roast Vegetable, Quinoa & Egg Salad A healthy and filling (and totally delicious) lunch that’s as easy to eat at school or work as it is to eat at home! Packed with protein, whole carbs, fiber, healthy fats, antioxidants and nutrients, it will keep your body and mind fueled for the afternoon. Dinner #1 Chicken & Vegetable Stir-Fry with Quinoa & Olives A simple, healthy chicken and mixed vegetable stir-fry with quinoa and Kalamata olives. Easy to make, easy to heat, and perfect for a quick meal prep dinner! Dinner #2 Brown Rice Pasta with Lentils, Mushrooms, Brussels Sprouts & Marinara Sauce Liezl’s favorite meal prep dinner! A saucy mix of lentils, mushrooms and shredded Brussels sprouts served with brown rice pasta makes a deliciously healthy dinner. The plant-based protein and veggies are cleverly drenched in marinara sauce, so you won’t even notice them. 91 Week #2 Grocery Shopping List Grains, Starch & Whole Carbs ☐ 4 large eggs (or 4 Tablespoons chia ☐ *4 x slices bread (roughly 100 cal per ☐ 4 teaspoons chia seeds slice, see note on lunch recipe #1) seeds) ☐ 3 tablespoons sunflower seeds ☐ 1 + 2/3 cup dry rolled oats ☐ 40 raw almonds ☐ 1 cup dry quinoa ☐ 3 tablespoons peanut butter (which makes 3 cups cooked) ☐ 2 tablespoons tahini ☐ *1 + 1/2 cups cooked brown rice pasta (85g dry, see note on dinner recipe #2) Fruit + Vegetables Baking, Spices + Flavor ☐ 30 Kalamata olives (purple olives) ☐ 1 cup marinara pasta sauce (see note on ☐ 2 medium bananas dinner recipe #2) ☐ 1 cup frozen blueberries ☐ 1 tablespoon unsweetened cocoa powder ☐ 2 cups fresh strawberries ☐ 2 teaspoons 100% *maple syrup ☐ 450g zucchini ☐ 3 tablespoons rice vinegar ☐ 600g red bell pepper ☐ Cinnamon ☐ 1 small/medium onion ☐ 2 to 3 fresh lemons/limes ☐ 300g mushrooms ☐ 100g Brussels sprouts ☐ 3 cups + 4 cherry tomatoes ☐ 3 to 4 big handfuls lettuce mix/ baby spinach/baby kale Pantry Staples ☐ Cooking oil spray (I use avocado or coconut cooking oil spray) ☐ Oregano ☐ Onion powder ☐ Sea salt Protein + Plant Based Alternatives ☐ Pepper ☐ 1*270g skinless, boneless chicken breast meat (or 1 cup cooked chickpeas) ☐ 1 cup cooked lentils (200g) ☐ 1 cup cooked black beans (about 172g) ☐ 6 large eggs (or 2 cups cooked pinto beans) 92 Snack Items - 1400 Calorie A Day Option Snack Items - 1600 Calorie A Day Option ☐ 2 cups frozen mango pieces ☐ 4 cups frozen mango pieces ☐ *2 cups milk (I use almond milk, see note ☐ *4 cups milk (I use almond milk, see note snack recipe #1) snack recipe #1) ☐ *1 scoop vanilla protein powder (30g) ☐ *2 scoops vanilla protein powder (60g) ☐ 2 medium bananas ☐ 4 medium bananas ☐ 2/3 cup dry rolled oats ☐ 1 + 1/3 cup dry rolled oats ☐ 14 raw almonds ☐ 28 raw almonds ☐ 1/4 cup raisins ☐ 1/2 cup raisins ☐ 1 teaspoon cinnamon ☐ 2 teaspoons cinnamon Snack Calories Depending on your current weight, height, and 1200 Calorie a Day Diet goals, you may want to follow a plan that has For a 1200 calorie diet, have all 3 meals each either 1200, 1400, or 1600 calories per day. day, and just leave out the snacks (that means less prep work for you!). You do not need to pur- To make things as simple as possible, I made all chase any of the food items listed under “Snack meal plans based on a 1200 calorie a day total, Items” in the shopping list. and then added snack options which can take your total to either 1400 or 1600 calories. The 1400 Calorie a Day Diet 1200 calorie option has no snacks, the 1400 cal- If you’d like to follow a 1400 calorie diet, you orie option has one snack per day, and the 1600 can go ahead and prepare the 3 meals as well calorie option simply doubles the snacks to give as one snack for each day. You can purchase you two snacks per day. (This also means that all of the ingredients on the main shopping list if you want to switch between the different dai- as well as all ingredients in the “SNACK ITEMS - ly calorie amounts you can do so very easily by 1400 CALORIE A DAY OPTION” list. simply including, leaving out, or doubling the 1600 Calorie a Day Diet snack option). For a 1600 calorie diet, prepare all 3 meals and So, whether you’re following a 1200, 1400, or simply double all of the snack recipes so that you 1600 calorie diet with this meal plan, the only have 3 meals and 2 snacks per day. Purchase all thing that will change will be the snacks (to get of the ingredients on the main shopping list as your desired amount of calories per day). No well as the ingredients in the “SNACK ITEMS - matter what your calorie needs are, you can still 1600 CALORIE A DAY OPTION” list. (The 1600 prepare all of the breakfasts, lunches, and din- calorie a day snacks are exactly the same as the ners as they are outlined in this eating plan. 1400 calorie a day snacks, they’re just doubled). 93 Week #2 Important Notes *BREAD: You can use any kind of bread that you contains approximately 110 calories and 22 like with this recipe. However, I recommend using grams of protein per 31 grams of powder. bread that is roughly 100 calories per slice. If you have a gluten intolerance, it would be in your best *Other alternatives and substitutions (for ingre- interest to use a gluten-free bread. I recommend dients such as nuts, gluten and dairy products) using a bread that is as whole grain as possible are available on each individual recipe page. (meaning that it contains little or no white flours). I prefer to use a whole grain gluten-free bread or *Full instructions and suggestions for vegan/ a 100% whole grain wheat-free rye bread. Whole plant-based alternatives are available on each grain breads contain more fiber and will help individual recipe page. keep you feeling full for a longer period of time after a meal. *All cup measurements are based on the standard US cup measurement. *MILK: You can use any milk of your choice (dairy or non-dairy). Calorie Reference: I use an unsweetened almond milk, which is approximately 30 calories per cup. *BROWN RICE PASTA: I like to use spaghetti made from brown rice because it’s gluten-free and it’s more wholegrain than white pastas. However, you can use any kind of pasta you prefer. I recommend using a wholegrain pasta made from brown rice or quinoa, or even wholegrain wheat pasta (if you are able to eat gluten). *CHICKEN (TAKE NOTE): Calories are based on skinless, boneless chicken breast meat. *PROTEIN POWDER: I use a plant-based/vegan vanilla protein powder sweetened with stevia. You can use any protein powder you prefer, but I suggest using one that is slightly sweetened and flavored with vanilla. Calorie reference: The calorie content in protein powders vary, but the specific brand I use 94 Week #2 This Weeks Full Instructions Introduction We begin today’s meal prepping process by roasting the vegetables because they require the longest cooking time. While the vegetables are roasting, cook the quinoa and pasta, and then move on to prepping the 2 main dinner dishes, the breakfasts, the lunches and the snacks. Before You Start 1. Preheat your oven to 400°F/200°C. Step #1 Roast The Vegetables 1. Line a baking tray with baking paper. Step #3 Cook The Pasta 1. Bring a large/medium pot of water to a boil on the stove before adding the dry 2. Rinse the bell pepper and cherry tomatoes. pasta to the boiling water. 3. Slice the bell pepper into strips, and leave Boil the pasta for 8-15 minutes or until the cherry tomatoes whole. fully cooked. Check the cooking instructions on your brand of pasta, as cooking 4. Add the bell pepper slices and cherry times may differ. tomatoes to the baking tray (lined with baking paper), and add a quick spray of cooking oil before tossing. 5. Season with oregano, salt and pepper. 6. Roast for 20-30 minutes (until cooked). Step #4 Boil The Eggs 1. Add a pot of hot water to the stove, adding 6 eggs to the water. 2. Bring the water to a boil on the stove and boil the eggs for about 8-10 minutes (or Step #2 Cook The Quinoa 1. Add 1 cup dry quinoa to a small pot with 3 until hard boiled). 3. After about 10 minutes, remove the pot from the stove and pour the hot water out cups of hot water. 2. Bring to a boil on the stove and then reduce the heat, cover with a lid, and simmer of the pot. 4. Rinse the eggs under cold water, crack them open and let them sit in the cold for 15 minutes or until fully cooked. Add water for a few minutes. more water if needed. 97 This will make it easier to remove the chicken has started to cook shells from the eggs. 7. Add some onion powder, oregano, salt, 5. Peel the eggs, leaving them whole. 6. If you’d prefer a vegan option, then omit pepper and lime or lemon juice for flavor. 8. Cover with a lid, tossing occasionally for the eggs. Drain and rinse pinto beans, a few minutes over a medium heat. which you can mix with the quinoa, once the quinoa is cooked. 9. Once the chicken & vegetable stir-fry and the quinoa are both cooked, remove from heat and leave to cool. Make sure the Step #5 Cook Chicken & Vegetable Stir-Fry 1. Chop the onion into fine pieces and add to a frying pan with a quick spray of cooking chicken is fully cooked before removing from the heat. Step #6 Cook The Lentil & Veggie Pasta Sauce oil spray. 1. Chop the onion into small pieces, and cook in a frying pan with a small amount 2. Cook over a medium/high heat on the stove until the onion starts to brown. You of cooking oil spray over a medium/ can add a small amount of water to the high heat until slightly browned (but not pan if it gets too dry or to prevent the on- burned). ion from burning. You can add a small amount of water to the pan while cooking if needed. 3. Cooking the onions first and allowing them to brown slightly will add a lot of 2. Rinse and slice the mushrooms and brussels sprouts into pieces. Shred the brus- flavor to the meal. sels sprouts or cut them into thin slices and add them to the pan with the onion. 4. Cut the chicken breast meat into small pieces and add to the pan along with the onion. If you’d prefer the vegan alternative, 3. Cook the vegetables with pepper and lemon/lime juice over a medium heat, add chickpeas instead of the chicken. tossing often. Cover with a lid when not tossing. 5. Rinse the bell pepper and zucchini. 6. Slice the bell pepper and zucchini into 4. Drain and rinse the fully cooked lentils (if using canned). strips, and add them to the pan once the 98 5. Once the vegetables are almost fully cooked, add the cooked lentils and the marinara pasta sauce and toss occasion- Step #8 Cook The Pancakes ally on the stove until everything is fully cooked. Avoid overcooking the Brussels 1. Blend the whole rolled oats in a blend- sprouts, as they taste better when slightly er/food processor to make a flour (this crunchy and bright green. takes less than a minute) or use the same amount of oat flour. 6. Once cooked, leave to cool fully before storing. 2. Peel the bananas and add them to the blender with the ground oats, and then Step #7 Bake Cookies add the eggs. If you want a plant-based substitute for the eggs, then omit the eggs. You can make chia eggs in a separate bowl using chia seeds and water, and 1. Reduce the heat of the oven to 360°F/180°C (even if the vegetables are leave them to soak until the chia seeds still busy cooking in the oven). have a gel-like consistency before adding to the blender. 2. Line a baking tray with baking paper. 3. Once all of the ingredients have been added, blend them together to make the 3. Roughly chop the almonds. batter. 4. Peel the bananas and smash with a fork in a mixing bowl. 4. Once the batter is ready, heat a pan on the stove. Start with a medium heat, and then adjust it as needed. 5. Add the dry oats, chopped almonds, raisins and cinnamon to the smashed banana and mix everything together. 5. I recommend using a non-stick frying pan as this makes better pancakes, and you don’t need to add more calories by adding 6. Measure out heaped tablespoon sizes of batter at a time, adding the batter to the butter or oil. You can use a small amount baking tray to make rough cookie shapes. (a quick spray) of cooking oil spray if you need to grease the pan. 7. Make enough cookies to have 3 equal servings. This recipe should make between 6. Add heaped tablespoon amounts of batter to the pan to make small pancakes (I usu- 15-18 cookies, or 5-6 cookies per serving. ally make 3 or 4 small pancakes at a time in the pan). 8. Bake the cookies for 20 minutes. Leave to cool before storing. 99 7. When the pancakes start to bubble on top they should be ready to flip. 8. When all of the pancakes in the pan are Step #10 Prep The Overnight Oats 1. Starting with 2 glass jars, measure out 1/2 ready (cooked on both sides), serve them cup of dry rolled oats to each one. onto a plate to cool. 2. Measure out 2 teaspoons of chia seeds, 9. Repeat the process until all of the batter 20 raw almonds, 1/2 tablespoon of cocoa has been used up, and you have a plate of powder, 1 teaspoon of maple syrup and a pre-prepped pancakes. pinch of cinnamon to each jar. 10. Allow the pancakes to cool fully before 3. Add about 1/2 cup water to each jar and storing them. mix all of the ingredients in each jar together with the water. Step #9 Prep The Black Bean & Tahini Sandwich Spread 4. Add 1/2 cup frozen blueberries to each jar and mix again. 5. Overnight oats should be left to soak for at least 8 hours in the fridge (as this takes 1. Drain and rinse the canned the place of cooking) before eating. (or fully cooked) black beans before adding them to a bowl. 2. Roughly smash the beans with the back of a fork. 3. Add the tahini, lemon/lime juice, salt, pep- Step #11 Snack Smoothie Prep 1. Prepare 2 small/medium reusable ziplock per, oregano and onion powder to the black bags or 2 small/medium containers for beans and mix to make a spread. the smoothie prep, and place 1/2 scoop protein powder and 1 cup of frozen mango in each bag. 2. Measure out 1 cup milk per small/medium sized container so that you have 2 servings of pre-measured milk. 100 102 Week #2 Final Step Put All The Meals Together Breakfast #1 Banana & Oat Toaster Pancakes 1. Once your batch of pancakes have cooled, Breakfast #2 Chocolate, Blueberry & Almond Overnight Oats 1. Once all of the overnight oat ingredients they will be ready to store in an airtight have been divided between 2 jars, cover container. them with airtight lids and place in them in the fridge. 2. I like to divide the pancakes and toppings between separate food storage containers so that everything is ready to go for my week of prepped meals. 3. Divide the (fully cooled) pancakes into 3 Lunch #1 Black Bean & Tahini Toast 1. Using 2 small/medium-sized food servings. This recipe should make 4-8 containers, divide the black bean & tahini small pancakes per serving. Distribute spread into 2 servings. each serving into separate medium-sized airtight containers. 2. Using 2 small reusable ziplock bags, add a very small handful of lettuce mix (or baby spinach) to each bag with 2 whole cherry 4. Taking 3 small, airtight containers, add 1 tomatoes in each bag. tablespoon of peanut butter per container. 5. Use another 3 small/medium containers 3. Divide the bread into 2 servings, placing to store the strawberries. Do not pre-wash 2 slices in each of the small/medium air- or pre-cut the strawberries prior to tight containers or reusable ziplock bags. storage as they don’t keep well when wet. 4. Add lids to all of the food containers and seal the reusable ziplock bags. 6. Keep the pancakes and strawberries in their separate airtight containers in the fridge. 5. Store the black bean & tahini spread, and the lettuce mix and tomatoes in the fridge. 7. Store the peanut butter in a cool, dark place. 6. Store the bread in a cool, dark place. 103 Lunch #2 Roast Vegetable, Quinoa & Egg Salad 8. Using 3 small bowls to make the dressing, add 1 tablespoon of rice vinegar, and a sprinkle of salt and pepper to each one with a big squeeze of lemon/lime juice. 1. Once the roasted vegetables, quinoa and eggs are cooked, leave to cool fully before 9. Cover the containers with airtight lids, and storing. 2. Using 3 small/medium containers, store 2 seal the reusable ziplock bags. 10. Store all of the prepped ingredients in the eggs in each one to make 3 ready-to-eat fridge. servings. 3. Once the roasted vegetables have cooled fully, divide them into 3 separate containers to make 3 servings, leaving space in each container for the quinoa. Snack #1 Mango Protein Smoothie Prep 1. Once all of the smoothie ingredients have been divided, cover the containers with airtight lids and tightly seal the reusable 4. Serve out 1/2 cup cooked quinoa to each ziplock bags. of the vegetable containers and add a small squeeze of lemon/lime juice to each container to keep everything fresh. 2. Store the smoothie prep in the freezer, and store the milk in the fridge. 5. For the vegan option, add 2/3 cup cooked and drained pinto beans to each of the containers (before adding the lemon/lime Snack #2 Banana Oatmeal Cookies juice) and toss with the quinoa (using roughly 2 cups cooked pinto beans to 1. Once the cookies have cooled fully, portion them out into 3 servings. replace 6 eggs). 6. Add a big handful of mixed lettuce/leafy 2. Store each serving in a reusable ziplock bag or a small airtight container. greens to each of your 3 reusable ziplock bags/containers. 3. Seal the reusable ziplock bags or cover the containers with airtight lids. 7. Measure out 3 tablespoons of sunflower seeds between 3 very small containers so you have 1 tablespoon of sunflower seeds 4. Store in a cool, dry place. per container. 104 Dinner #1 Chicken & Vegetable Stir Fry with Quinoa And Olives 1. Once the chicken & vegetable stir-fry and the quinoa are both fully cooked and have cooled, you can start to put your meal prep containers together. 2. Divide the chicken & vegetable stir-fry between 3 medium containers to make 3 equal portions. 3. Using 3 small containers, measure out 1/2 cup of quinoa to each one to make 3 portions of quinoa. 4. Lastly, add 10 olives to each of the 3 containers. Dinner #2 Brown Rice Pasta With Lentil & Veggie Pasta Sauce 1. Using 2 medium-sized containers, divide the lentil & vegetable pasta sauce between the two containers. 2. Using another 2 medium-sized containers, serve 3/4 of a cup of cooked pasta into each one to make 2 portions of pasta. 3. Once everything has fully cooled, cover all of the containers with airtight lids and store in the fridge. 105 Week #2 What You Will Need For This Weeks Meal Storage Storage List ☐ 2 x mason jars/glass/mugs jars with airtight lids to store overnight oats ☐ 3 x medium airtight containers to store pancakes ☐ 3 x small airtight containers to store peanut butter ☐ 3 x small/medium airtight containers to store strawberries ☐ 2 x small reusable ziplock bags/airtight containers to store lettuce mix and tomatoes ☐ 2 x small/medium airtight containers for the black bean & tahini spread ☐ 2 x small/medium containers or reusable ziplock bags to store bread ☐ 3 x medium airtight containers to store roasted vegetables and quinoa ☐ 3 x small/medium airtight containers to store boiled eggs ☐ 3 x small containers to store salad dressing ☐ 3 x very small containers (or small reusable ziplock bags) to store sunflower seeds ☐ 3 x small/medium reusable bags or containers to store lettuce mix/leafy greens ☐ 2 x small/medium reusable ziplock bags to store smoothie prep ☐ 2 x small/medium airtight containers to store milk ☐ 3 small reusable ziplock bags or 3 small containers to store cookies ☐ 3 x medium airtight containers to store the chicken & vegetable stir-fry ☐ 3 x small airtight containers to store the quinoa ☐ 3 x small airtight containers to store the olives ☐ 2 x medium airtight containers to store the lentil & vegetable pasta sauce ☐ 2 x medium airtight containers to store the cooked pasta Prepped Food Item Checklist ☐ 2 x mason jars/glass jars with overnight oats ☐ 3 x containers with prepped pancakes ☐ 3 x small containers with peanut butter ☐ 3 x containers with fresh strawberries ☐ 2 x reusable ziplock bags/airtight containers with lettuce mix and tomatoes ☐ 2 x containers with black bean & tahini spread ☐ 2 x containers/reusable ziplock bags with bread 106 ☐ 3 x containers with roasted vegetables and quinoa ☐ 3 x containers with boiled eggs ☐ 3 x small containers with salad dressing ☐ 3 x very small containers (or small reusable ziplock bags) with sunflower seeds ☐ 3 x small/medium reusable bags or containers with lettuce mix/leafy greens ☐ 2 x small/medium reusable ziplock bags with smoothie prep ☐ 2 x small/medium airtight containers with milk ☐ 3 x reusable ziplock bags (or containers) with cookies ☐ 3 x containers with the chicken & vegetable stir-fry ☐ 3 x containers with the quinoa ☐ 3 x small containers with the olives ☐ 2 x containers with the lentil & vegetable pasta sauce ☐ 2 x containers with the cooked pasta Time Estimates Prep. Time Cooking Time 61 - 85 min 85 - 100 min Take Note: Time Estimates 1. Take note: PREP TIME indicates a realistic cook while you prep other items and while time frame. This is the actual time required multiple other items are cooking. for prepping your meals. This includes chopping the vegetables, mixing the muffin 3. Take note: TOTAL TIME can vary greatly batter, prepping the overnight oats, etc. depending on multiple factors such as: This should take roughly an hour, or more, the pace at which each individual works, of focused time to complete. how many pots and pans you have to use, and how many stove top burners and oven 2. Take note: COOK TIME does not indicate space you have to work with. a realistic time frame, due to the fact that I suggest prepping ingredients and recipes multiple items will be cooking at the same while other ingredients cook on the stove time. Cook time indicates the total stove- or bake in oven to speed up the process top or total oven cooking time for all of the and to reduce total time spent on weekly recipes. However, most of the items will meal prepping. 107 Breakfast #1 Banana & Oat Toaster Pancakes with Peanut Butter & Strawberries L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free option 108 Introduction The breakfast you’ll look forward to waking up for: Pre-prepped oat & banana pancakes that only take 2 minutes to heat in the toaster. Enjoy all the benefits of a perfect breakfast stack without any of the effort. These 3 ingredient pancakes are easy to prep, healthy, filling, full of nutrients, fiber, and contain the 3 macro-nutrients (protein, whole carbs and healthy fats) you need for an energized day. Prep. Time Cooking Time Regular Calories Servings 5 - 10 min 10 - 15 min Vegan Option +-400 Cal/Serv 3 Portions Oats chia SEEDS PEANUT BUTTER STRAWBERRIES EGG RIPE BANANA Ingredients Toppings • 2/3 cup rolled *oats (dry) • 3 tablespoons *peanut butter • 2 medium ripe bananas • 2 cups fresh *strawberries • 4 large *eggs (or 4 chia eggs) 109 Storage List • 3 x airtight containers to store pancakes • 3 x containers to store peanut butter • 3 x airtight containers to store strawberries Instructions 1. Blend the whole rolled oats in a blender/ food processor to make a flour or use the equivalent amount of oat flour. 2. Peel the bananas and add them to the blender with the ground oats, and then add the eggs. If you want a plant-based substitute for the eggs, then omit the eggs. You can make chia eggs in a separate bowl using chia seeds and water, and leave them to soak until the chia seeds have a gel-like consistency before (I usually make 3 or 4 small pancakes at adding to the blender. a time in the pan). 3. Once all of the ingredients have been 7. When the pancakes start to bubble on top they should be ready to flip. added, blend them together. 4. Once the batter is ready, heat a pan on 8. When all of the pancakes in the pan are the stove. Start with a medium heat, and ready (cooked on both sides), serve them then adjust it as needed. onto a plate to cool. 5. I recommend using a non-stick frying 9. Repeat the process until all of the batter pan as this makes better pancakes, and has been used up, and you have a plate you don’t need to add more calories by of pre-prepped pancakes. adding butter or oil. You can use a small amount (a quick spray) of cooking oil 10. Allow the pancakes to cool fully before storing them. spray if you need to grease the pan. 6. Add heaped tablespoon amounts of bat- 11. Store the pancakes in an airtight container in the fridge to keep fresh. ter to the pan to make small pancakes 110 111 How To Store Your Meals 1. Once your batch of pancakes have 4. Taking 3 small, airtight containers, add 1 cooled, they will be ready to store in an tablespoon of peanut butter per container. airtight container. 5. Use another 3 small/medium containers 2. I like to divide the pancakes and toppings to store the strawberries. Do not pre- between separate food storage contain- wash or pre-cut the strawberries prior to ers so that everything is ready to go for storage as they don’t keep well when wet. my week of prepped meals. 6. Keep the pancakes and strawberries in 3. Divide the (fully cooled) pancakes into their separate airtight containers in the 3 servings. This recipe should make 4-8 fridge. Store the peanut butter in a cool, small pancakes per serving. dark place. Distribute each serving into separate medium-sized airtight containers. How To Put Your Breakfast Together (On The Day) 1. These pancakes need to be kept in the them on the pancakes. You can fridge so that they stay fresh. To give substitute these ingredients for any other them that ‘fresh out of the pan’ taste, toppings of your choice. heat them in a toaster or toaster oven. 6. This delicious, healthy breakfast takes 2. In the morning, just pop them in the only 2 minutes to put together in the toaster for 2 minutes. 3. I usually place 1 or 2 pancakes in each morning. 7. Eat & enjoy! bread slot at a time, and toast for a minute or two (or until they’re heated through). 4. I personally like to stack them up on my plate and top them with peanut butter and fresh strawberry pieces. 5. Slice the strawberries before placing 112 Alternatives & Suggestions *OATS: Oats are naturally gluten-free, howev- butter. Butter melting on top of a warm stack er cross-contamination can occur if they are of pancakes is just as delicious as peanut produced in the same place as wheat, barley or butter. Use 1 tablespoon of butter per 1 table- rye. Most people with Coeliac disease can toler- spoon serving of peanut butter. Another option ate oats that are certified gluten-free. could be to serve extra banana slices on top of your breakfast pancakes. Use 1 small/medium *EGG: As a plant-based alternative to egg, you banana instead of a 1 tablespoon serving of can mix 1 tablespoon of chia seeds togeth- peanut butter. er with 3 tablespoons of water. This mixture makes 1 chia egg. Use 4 tablespoons of chia *STRAWBERRIES: I recommend using fresh seeds with about 12 tablespoons water to make fruit as a topping because frozen fruit typical- 4 chia eggs. Let the chia seeds soak for 5 min- ly doesn’t taste as good on top of a stack of utes and then add the chia egg to the rest of the pancakes. I love using strawberries, but you can ingredients before baking. use any fresh fruit as an alternative topping. Calorie reference: A 2/3 cup serving of *PEANUT BUTTER: If you’re looking for a strawberries is about 30 calories. Try using a nut-free alternative to peanut butter, you can serving size of fruit that has the same or similar replace it with butter or a dairy-free/vegan calorie content. 113 Breakfast #2 Chocolate, Blueberry & Almond Overnight Oats L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free option 114 Introduction Chocolate blueberry almond overnight oats: A classic Liezl Jayne breakfast! Simple, healthy, filling and chocolatey! I love overnight oats for breakfast because they are so delicious and quick to prep. Tag me @liezljayne #liezljayne on Instagram so I can see when you snap a pic of your new fave breakfast! Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-400 Cal/Serv 2 Portions Ingredients • 1 cup dry rolled *oats • 4 teaspoons *chia seeds • 1 tablespoon unsweetened CHIA SEEDS cocoa powder • 2 teaspoons 100% *maple syrup • 1 cup *frozen blueberries • 40 raw *almonds • Cinnamon ALMONDS ROLLED OATS Storage List • BLUEBERRIES 2 x mason jars/glass/mugs jars with airtight lids CINNAMON Instructions 1. Starting with 2 glass jars, measure out MAPLE SYRUP 1/2 cup of dry rolled oats to each one. 2. Measure out 2 teaspoons of chia seeds, COCOA POWDER 20 raw almonds, 1/2 tablespoon of cocoa powder, 1 teaspoon of maple syrup and a pinch of cinnamon to each jar. 115 Alternatives & Suggestions 3. Add about 1/2 cup water to each jar and mix all of the ingredients in each jar to- *OATS: Oats are naturally gluten-free, gether with the water. however cross-contamination can occur if they are produced in the same 4. Add 1/2 cup frozen blueberries to each jar place as wheat, barley or rye. Most and mix again. people with Coeliac disease can tolerate oats that are certified gluten-free. 5. Overnight oats should be left to soak for at least 8 hours in the fridge (as this takes the *CHIA SEEDS: A great alternative for place of cooking) before eating. chia seeds is flax seeds. You can use 4 teaspoons of flax seeds in place of 4 How To Store Your Meals (So They Are Ready To Go) teaspoons of chia seeds. *MAPLE SYRUP: I like to use 100% 1. Once all of your ingredients have been pure maple syrup because it contains divided between 2 jars, cover them with some nutrients (unlike a lot of other airtight lids and place into the fridge. sugars), but you can use any other sugar or sweetener. How To Put Your Breakfast Together (On The Day) *FROZEN BLUEBERRIES: I recommend using frozen blueberries. You can use fresh blueberries if you prefer. 1. In the morning, simply retrieve your overnight oats jar from the fridge and give it a quick stir. You can add a small drop of *ALMONDS: I like to use raw almonds water when stirring if the consistency is in this recipe, but you can use any nut too thick for you. you prefer in place of almonds. Try to use a serving size with the same or 2. I love to eat my overnight oats out of the similar calorie content. For example, jar with a spoon before I head out for the 40 raw almonds will give you about day. Sometimes I take it to go and pack it 280 calories, while 31 raw cashews in my bag to save for later! will also give you approximately 280 calories. If you have a nut allergy, you can substitute any other 280 calorie topping of your choice. Yogurt can be served on top of the overnight oats. 116 Easy Heating Instructions (Optional) 1. If you’re feeling for a cosy morning meal, you can easily heat this breakfast up in 2 minutes. 2. Get your jar of overnight oats from the fridge, pour the soaked oats into a small sauce pot and stir over a medium heat for a minute until heated through. 3. Serve in a bowl, eat with a spoon & enjoy! 117 Snack #1 3 Ingredient Mango Protein Smoothie L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free, Dairy-free option, Vegan, Nut Free 118 Introduction With just 3 ingredients, this might be the easiest protein smoothie ever. My favorite sweet & creamy mango smoothie is filled with protein, whole carbs and fiber, making it a filling snack that will give you sustained energy for the afternoon! Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-200 Cal/Serv 2 Portions Ingredients • 2 cups *frozen mango pieces • 2 cups *milk (I use almond milk) • 1 scoop *vanilla protein powder (30g) • Water and ice (if needed) FROZEN MANGO PIECES Storage List • 2 x small/medium reusable ziplock bags to store smoothie prep • 2 x small/medium airtight containers to store milk Milk / Almond Milk Smoothie Prep 1. Prepare 2 small/medium reusable ziplock bags or 2 small/medium containers for the smoothie prep, and Vanilla protein powder place 1/2 scoop protein powder and 1 cup of frozen mango in each bag. 2. Measure out 1 cup milk per small/ medium sized container so that you have 2 servings of pre-measured milk. 119 120 How To Store Your Meals Alternatives & Suggestions 1. Once all of the ingredients have been *FROZEN MANGO: I like to use 1 cup divided, cover the containers with airtight of frozen mango pieces per smoothie, lids and seal the reusable ziplock bags. but you can use 1 frozen banana per serving instead. 2. Store the smoothie prep in the freezer, Calorie reference: 1 cup frozen mango and store the milk in the fridge. and 1 medium banana will both give you roughly 100 calories. How To Put Your Smoothie Together (On The Day) *MILK: You can use any milk of your choice (dairy or non-dairy). Calorie reference: I use an unsweetened 1. At snack time, grab one of the frozen almond milk, which is approximately smoothie packs from the freezer, and one 30-40 calories per cup. of the milk containers from the fridge. *PROTEIN POWDER: I use a plant- 2. Pour the frozen smoothie mix into a based/vegan vanilla protein powder. blender with the milk, and add water if You can use any protein powder you needed. prefer, but I suggest using one that’s slightly sweetened and flavored with 3. Blend until smooth, pour into a glass & vanilla. enjoy chilled! Calorie reference: The protein powder I use is about 110 calories per 31g scoop of protein powder. 121 Snack #2 Banana Oatmeal Cookies With Raisins & Almonds QUICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free option 122 Introduction Healthy snacking “cookies” made with just 2 basic ingredients: bananas and oats. This week we’re adding raisins and almonds for that little something extra. I enjoy switching up the additional ingredients in them so that they taste a little different each time. These soft and chewy cookies are perfect to keep with you for a ready-to-eat snack. Prep. Time Cooking Time Plant Based Calories Servings 5 min 20 min Vegan +-200 Cal/Serv 3 Portions Rolled oats Almonds Cinna mon BANANAS Raisins Ingredients • 2 medium bananas (the riper the better) • 2/3 cup dry rolled *oats • 14 raw *almonds • 1/4 cup *raisins • 1 teaspoon cinnamon Storage List • 3 x small reusable ziplock bags or 3 small containers to store cookies (Makes 15 to 18 cookies) 123 Instructions Alternatives & Suggestions 1. Preheat your oven to 360°F/180°C. *OATS: Oats are naturally gluten-free, however cross-contamination can occur if they are produced in the same 2. Line a baking tray with baking paper. place as wheat, barley or rye. Most people with Coeliac disease can toler- 3. Roughly chop the almonds. ate oats that are certified gluten-free. 4. Peel the bananas and smash with a *ALMONDS: I like to use raw almonds in fork in a mixing bowl. this recipe, but you can use any nut you prefer instead of almonds. Try to use a 5. Add the dry oats, chopped almonds, serving size with the same or similar raisins and cinnamon to the smashed calorie content. Calorie reference: 14 banana and mix everything together. raw almonds will give you about 100 calories, while 11 raw cashews will 6. Measure out a heaped tablespoon give you approximately 100 calories. amount at a time, adding the batter to the If you have a nut allergy, you can use 2 baking tray, making rough cookie shapes. tablespoons of raw sunflower seeds or 1/8 cup dark chocolate chips. Check 7. Make enough cookies to have 3 equal the serving size of your fave brand, and servings. This recipe should make try to stay within a 100 calorie serving between 15-18 cookies, or 5-6 cookies size. Alternatively, you can even double per serving). up on the raisins in this recipe! *RAISINS: I like to use unsweetened 8. Bake the cookies for 20 minutes raisins in this recipe, but you can (or as needed). also use dried cranberries instead! Calorie reference: Substitute 1/4 cup 9. Leave to cool before storing. dried cranberries for 1/4 cup raisins. 10. Store in airtight containers or airtight bags to keep fresh. 124 How To Store Your Meals 1. Once the cookies have cooled fully, portion them out into 3 servings. 2. Store each serving in a reusable ziplock bag or a small airtight container. 3. Seal the reusable ziplock bags or cover the containers with airtight lids. 4. Store in a cool, dry place. How To Put Your Snack Together (On The Day) 1. The great thing about this snack is that it’s fully prepped and ready to eat! 2. Pack your little reusable ziplock bag into your handbag or backpack & take it with you to school or work! 3. Eat and Enjoy! 125 Lunch #1 Black Bean & Tahini Toast With Cherry Tomatoes L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free option, Dairy-free, Vegan, Nut Free 126 Introduction An easy-to-prep, easy-to-eat, protein packed, plant-based sandwich! I love having this healthy black bean & tahini spread ready-to-go in the fridge so I can grab it and go whenever I need to. P.S. This recipe is a blog & YouTube subscriber favorite! Prep. Time Plant Based Calories Servings 5 - 10 min Vegan +-400 Cal/Serv 2 Portions Salt Baby spinach PEPPER Oregano tahini Onion POWDER BLACK BEANS Tomatoes Lemon / Lime Sliced bread Ingredients • 1 cup cooked black beans (about 172g) • Lemon/lime juice • 4 x slices *bread • Onion powder (roughly 100 cal per slice) • Oregano • 2 tablespoons *tahini • Salt and pepper • 4 cherry tomatoes • Small handful baby spinach/mixed lettuce 127 128 Storage List • • • Alternatives & Suggestions 2 x reusable ziplock bags/airtight *BREAD: You can use any kind of containers to store lettuce mix bread you like with this recipe. How- and tomatoes ever, I recommend using bread that is 2 x airtight containers for the black bean roughly 100 calories per slice. If you & tahini spread have a gluten intolerance, it would be in your best interest to use a glu- 2 x small/medium containers or reusable ten-free bread. I recommend using a ziplock bags to store bread bread that is as whole grain as possible (meaning that it contains little or Instructions no white flours). I prefer to use a whole grain gluten-free bread or a 100% 1. Drain and rinse the canned (or fully whole grain wheat-free rye bread. cooked) black beans before adding Whole grain breads contain more fiber them to a bowl. and will keep you feeling full for a longer period of time after a meal. 2. Roughly smash the beans with the back of a fork. *TAHINI: Instead of tahini, you can also use the same amount of sunflow- 3. Add the tahini, lemon/lime juice, salt, er seed butter. I recommend using an pepper, oregano and onion powder to the unsweetened one. black beans and mix to make a spread. How To Store Your Meals 1. Using 2 small/medium-sized food con- 4. Add lids to all of the food containers and tainers, divide the black bean & tahini seal the reusable ziplock bags. spread into 2 servings. 5. Store the black bean & tahini spread, the 2. Using 2 small reusable ziplock bags, add lettuce mix and tomatoes in the fridge. a very small handful of lettuce mix (or baby spinach) and 2 whole cherry 6. Store the bread in a cool, dark place. tomatoes in each bag. 3. Divide the bread into 2 servings, placing 2 slices in each of the small/medium airtight containers or reusable ziplock bags. 129 How To Put Your Lunch Together (On The Day) 1. Cut the cherry tomatoes in half. 2. Lightly toast the bread (optional) and add to a plate or lunch box if you need to take your lunch to go. 3. Add the black bean & tahini spread to each slice. I like to make open sandwiches when I’m having lunch at home. If I’m on the go, I’ll make a closed sandwich to take with me. 4. Top with a few lettuce leaves and cherry tomato halves. If you’re making a closed sandwich, place the tomatoes between the black bean spread and the lettuce to prevent the bread from getting soggy. 5. Eat fresh and enjoy! 130 131 Lunch #2 Roast Vegetable, Quinoa & Egg Salad L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free 132 Introduction A healthy and filling (and totally delicious) lunch that’s as easy to eat at school or work as it is to eat at home! Packed with protein, whole carbs, fiber, healthy fats, antioxidants and nutrients, it will keep your body and mind fueled for the afternoon. A classic Liezl Jayne lunch! Prep. Time Cooking Time Regular Calories Servings 15 - 20 min 20 - 30 min Vegan Option +-400 Cal/Serv 3 Portions PEPPER OREGANO Cherry tomatoes Quinoa Salt Sunflower seeds Rice vinegar Red bell peppers Lettuce mix / Baby spinach / baby kales Eggs Ingredients • 6 large *eggs • 1 + 1/2 cups cooked *quinoa • 3 big handfuls lettuce mix/ baby spinach/baby kale (1/2 cup dry quinoa) • 3 tablespoons rice vinegar • 300g red bell pepper • Oregano • 3 cups cherry tomatoes • Salt and pepper • 3 tablespoons *sunflower seeds 133 10. Add a pot of hot water to the stove, Storage List • adding 6 eggs to the water. 3 x airtight containers to store roasted vegetables and quinoa 11. Bring the water to a boil on the stove and • 3 x airtight containers to store boiled eggs boil the eggs for about 8-10 minutes • 3 x small containers to store salad dressing (or until hard boiled). • 3 x very small containers (or small reusable ziplock bags) to store sunflower seeds • 12. After about 10 minutes, remove the pot 3 x reusable bags or containers to store from the stove and pour the hot water out lettuce mix/leafy greens of the pot. Instructions 13. Rinse the eggs under cold water, crack them open and let them sit in the cold 1. Preheat your oven to 400°F/200°C. water for a few minutes. This will make it easier to remove 2. Line a baking tray with baking paper. the shells. 3. Rinse the bell pepper and cherry 14. Peel the eggs, leaving them whole. tomatoes. 15. If you’d prefer a vegan option, then omit 4. Slice the bell pepper into strips, and leave the eggs. Drain and rinse pinto beans, the cherry tomatoes whole. which you can mix with the quinoa, once the quinoa is cooked. 5. Add the bell pepper slices and cherry tomatoes to the baking tray (lined with 16. Once the roasted vegetables, quinoa baking paper), and add a quick spray of and eggs are cooked, leave to cool fully cooking oil before tossing. before storing. 6. Season with oregano, salt and pepper. 7. Roast for 20-30 minutes (until cooked). 8. Add 1/2 cup dry quinoa to a small pot with 1 + 1/2 cups of hot water. 9. Bring to a boil on the stove and then reduce the heat, cover with a lid and let simmer for 15 minutes or until fully cooked. Add more water if needed. 134 135 How To Store Your Meals 1. Using 3 small/medium containers, store 9. Store all of the prepped ingredients in 2 eggs in each one to make 3 ready- the fridge. to-eat servings. 2. Once the roasted vegetables have cooled Alternatives & Suggestions fully, divide them into 3 separate containers to make 3 servings. **EGG (VEGAN OPTION): As a plantbased/vegan Leave space in each container for the alternative to eggs, you can use pinto beans in this quinoa. salad. Simply drain and rinse the beans straight from the can, and store 3. Serve out 1/2 cup cooked quinoa to each them in an airtight container with a of the vegetable containers and add a squeeze of lemon/lime juice to keep small squeeze of lemon/lime juice to each them fresh. When you’re ready to eat container to keep everything fresh. the salad, just toss the pinto beans in with the other salad ingredients. 4. For the vegan option, add 2/3 cup to 1 cup Substitute 6 large eggs for about 2 (125g) cooked and drained pinto beans to cups cooked and drained pinto beans. each of the containers (before adding the lemon/lime juice) and toss with the quinoa. *QUINOA: You can use the same amount of brown rice as you would quinoa. 1 + 1/2 cups cooked brown rice 5. Add a big handful of mixed lettuce/leafy will give you roughly the same amount greens to each of your 3 reusable ziplock of calories as 1 + 1/2 cups cooked bags/containers. quinoa. Use 1/2 cup dry brown rice to make 1 + 1/2 cups cooked brown rice. 6. Measure out 3 tablespoons of sunflower seeds between 3 very small containers so *SUNFLOWER SEEDS: As a substitute you have 1 tablespoon of sunflower seeds for the sunflower seeds, you can use per container. the same amount of pumpkin seeds or pine nuts. 7. Using 3 small bowls to make the dressing, add 1 tablespoon of rice vinegar, and a sprinkle of salt and pepper to each one with a big squeeze of lemon/lime juice. 8. Cover the containers with airtight lids, and seal the reusable ziplock bags. 136 How To Put Your Lunch Together (On The Day) 1. Slice the boiled eggs, or cut each in half. 2. To a plate or a bowl (or a large airtight container to take to school or work), add the lettuce mix/leafy greens. 3. Next, add the roasted vegetables, quinoa (and pinto beans if you’ve prepped the vegan option), and give the salad a quick toss. 4. Add the boiled egg slices on top. 5. Shake the salad dressing in the container with the lid on, or give it a stir before drizzling it over the salad. 6. Lastly, sprinkle the sunflower seeds on top. 7. Eat fresh & enjoy! 137 Dinner #1 Chicken & Vegetable Stir-Fry with Quinoa & Olives QUICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free 138 Introduction A simple, healthy chicken and mixed vegetable stir-fry with quinoa and Kalamata olives. Easy to make, easy to heat, and perfect for a quick meal prep dinner! The veggies, good protein, fiber, whole carbs and healthy fats are all the ingredients you need for a filling and satisfying meal. Prep. Time Cooking Time Regular Calories Servings 15 min 20 min Vegan Option +-400 Cal/Serv 3 Portions Oregano PEPPER Salt Kalamata olives Onion quinoa Zucchini Brown rice CHICKEN BREASTS Red bell peppers Ingredients • 1/2 cup dry *quinoa • 300g red bell pepper (which makes 1 + 1/2 cups cooked) • 1/2 small/medium onion 270g *chicken breast meat • Lemon/lime juice (skinless, boneless) • Oregano • 30 Kalamata olives (purple olives) • Onion powder • 450g zucchini • Salt and pepper to taste • 139 Storing List • Alternatives & Suggestions 3 x medium airtight containers to store the chicken & vegetable stir-fry • 3 x airtight containers to store the quinoa • 3 x airtight containers to store the olives *QUINOA: You can replace the quinoa with brown rice if you prefer. 1 + 1/2 cups cooked brown rice will give you roughly the same amount of calories Instructions as 1 + 1/2 cups cooked quinoa. Use 1/2 cup dry brown rice to make 1 + 1/2 1. Add 1/2 cup dry quinoa to a small pot with cups cooked brown rice. 1 + 1/2 cups of hot water. *CHICKEN (VEGAN OPTION): As a 2. Bring to a boil on the stove and then re- plant-based alternative for the chick- duce the heat, cover with a lid, and simmer en in this recipe, you can use chick- for 15 minutes or until fully cooked. Add peas. 1/3 Cup of chickpeas contains more water if needed. approximately the same amount of calories as a 90g serving size of 3. Chop the onion into fine pieces and add to chicken. 1 Cup of chickpeas would a frying pan with a quick spray of cooking be equivalent to 3 servings (270g) of oil spray. chicken. Drain and rinse the chickpeas before adding them to the recipe. 4. Cook over a medium/high heat on the *CHICKEN (TAKE NOTE): Calories are stove until the onion starts to brown. You based on skinless, boneless chicken can add a small amount of water to the breast meat. pan if it gets too dry or to prevent the onion from burning. 5. Cooking the onions first and allowing them to brown slightly will add a lot of flavor to the meal. 6. Cut the chicken breast meat into small pieces and add to the pan along with the onion. If you’d prefer the vegan alternative, add chickpeas instead of the chicken. 7. Rinse the bell pepper and zucchini. 8. Slice the bell pepper and zucchini into 140 strips, and add them to the pan once the chicken has started to cook. 9. Add some onion powder, oregano, salt, pepper and lime or lemon juice for flavor. 10. Cover with a lid, tossing occasionally for a few minutes over a medium heat. 11. Once the chicken & vegetable stir-fry and the quinoa are both cooked, remove from heat and leave to cool. 12. Make sure the chicken is fully cooked before removing from the heat. How To Store Your Meals 1. Once the chicken & vegetable stir-fry and the quinoa are both fully cooked and have cooled, you can start to put your meal prep containers together. 2. Divide the chicken & vegetable stir-fry between 3 medium containers to make 3 equal portions. 3. Using 3 small containers, measure out 1/2 cup of quinoa to add each container to make a total of 3 separate portions of quinoa. 4. Lastly, add 10 olives to each of the 3 containers. 141 How To Put Your Dinner Together (On The Day) 1. You can heat your meal in any way the pan, tossing occasionally until you prefer. heated through. Avoid overcooking to prevent drying. 2. I personally like to heat the chicken & vegetable stir-fry and the quinoa in a frying pan 4. Once the chicken & vegetable stir-fry and on the stove over a low to medium heat. quinoa are heated, serve on a plate with the olives and enjoy! 3. If you choose to heat up your meal in a pan on the stove, keep everything separate in 142 143 Dinner #2 Brown Rice Pasta with Lentils, Mushrooms, Brussels Sprouts & Marinara Sauce L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free option, Dairy-free, Vegan, Nut Free 144 Introduction Liezl’s favorite meal prep dinner! A saucy mix of lentils, mushrooms and shredded Brussels sprouts served with brown rice pasta makes a deliciously healthy dinner. The plant-based protein and veggies are cleverly drenched in marinara sauce, so you won’t even notice them. Prep. Time Cooking Time Plant Based Calories Servings 10 - 15 min 15 min Vegan +-400 Cal/Serv 2 Portions Ingredients • 1+ 1/2 cups cooked brown rice Marinara pasta sauce *pasta (85g dry) • 1 cup cooked *lentils (200g) • 300g mushrooms • 100g brussels sprouts • 1 cup *marinara pasta sauce • 1/2 medium onion • Lemon / lime juice • Pepper • Sea salt (optional) Lemon / lime Salt Pepper Mushrooms Onion Storage List • 2 x medium airtight containers to store Brussels sprouts the lentil & vegetable pasta sauce • 2 x medium airtight containers to store the cooked pasta BROWN RICE PASTA Lentils 145 146 Alternatives & Suggestions Instructions *BROWN RICE PASTA: I like to use 1. Bring a large/medium pot of water to a spaghetti made from brown rice boil on the stove before adding the dry because it’s gluten-free and it’s more pasta to the boiling water. wholegrain than white pastas. 2. Boil the pasta for 8-15 minutes until fully However, you can use any kind of cooked. Check the cooking instructions pasta you prefer. I recommend using a on your brand of pasta, as cooking times wholegrain pasta made from brown rice may differ. or quinoa, or even wholegrain wheat pasta (if you are able to eat gluten). 3. Chop the onion into small pieces, and cook in a frying pan with a small amount *LENTILS: As an alternative to of cooking oil spray over a medium/ lentils, you can use 1 cup cooked black high heat until slightly browned (but not beans (about 172g) for both servings burned). You can add a small amount of (1/2 cup per serving). water to the pan while cooking if needed. *MARINARA PASTA SAUCE: I like to 4. Rinse and slice the mushrooms and use Rao’s Homemade Marinara Sauce. brussels sprouts into pieces. Shred the It’s an all-purpose tomato-based pasta brussels sprouts or cut them into thin slic- sauce. You can use any tomato-based es and add them to the pan with the onion. or marinara pasta sauce that you prefer. I recommend using one that is between 5. Cook the vegetables with pepper and lem- 80-100 calories per 1/2 cup serving. on/lime juice over a medium heat, tossing The one I use is 90 calories per 1/2 often. Cover with a lid when not tossing. cup, or 180 calories per 1 cup, and is dairy-free, gluten-free and sugar-free. 6. Drain and rinse the fully cooked lentils 7. Once the vegetables are almost fully cooked, add the cooked lentils and the marinara pasta sauce and toss occasionally. Avoid overcooking the brussels sprouts, they should be slightly crunchy and bright green. 8. Once everything is cooked, leave to cool fully before storing. 147 148 How To Store Your Meals (So They Are Ready To Go) 1. Using 2 medium-sized containers, divide the lentil & vegetable pasta sauce between the two containers. 2. Using another 2 medium-sized containers, serve 3/4 of a cup of cooked pasta into each one to make 2 portions of pasta. 3. Once everything has fully cooled, cover all of the containers with airtight lids and store in the fridge. How To Put Your Dinner Together (On The Day) 1. You can heat your meal in any way you prefer. 2. I personally prefer to heat the lentil & vegetable pasta sauce along with the cooked pasta in a frying pan on the stove over a low to medium heat. 3. You can use a small amount (a quick spray) of cooking oil spray to grease the pan. 4. If you heat your meal in a pan on the stove, you can choose to either keep each item separate or mix it all together in a pan, tossing occasionally until heated through. Avoid overcooking to prevent drying. 5. Once everything is heated, serve on a plate and enjoy! 149 150 Fast Weight-Loss Meal Prep For Women Week #3 Week #3 Introduction Meal Overview Breakfast #1 Chocolate, Banana & Blueberry Toaster Muffins These easy and healthy chocolate, banana & blueberry muffins make the perfect meal prep breakfast. Wake up and pop them into the toaster for the easiest 2 minute ‘fresh out of the oven’ breakfast. Breakfast #2 Strawberry & Pineapple Protein Smoothie A super fruity, creamy smoothie that’s also high in protein? With a breakfast that’s well-balanced with healthy carbs and fiber from tangy pineapple and sweet strawberries, healthy fats from creamy yogurt, and at least 20g of protein. Blend, and go in 2 minutes! Snack #1 Protein Hot Chocolate with Banana An indulgent chocolatey treat for a healthy snack that’s high in protein, low in sugar, and filling? Yes, please! Take your average protein snack to the next level with this pre-prepped hot chocolate mix. Snack #2 Oven Roasted “Cheese” & Onion Chickpeas These small, but filling, oven roasted “cheese” & onion chickpeas are the perfect snack to throw into a handbag, school bag, or lunch box. They’re the ultimate combination of crispy, toasty, soft and chewy… kind of like chips or popcorn, only healthier. 152 Lunch #1 Spicy Shrimp & Roast Potato Salad A spicy shrimp and potato salad that will make you look forward to your lunch break (aren’t those lunches the best? The one’s that you can’t wait to eat?). Shrimp is high in protein, low in calories and also filling… and roasted potatoes make any salad instantly better. Lunch #2 Hummus & Roasted Pepper Sandwich It’s not just another bland and boring ‘healthy’ sandwich. This sandwich is both super tasty (those roasted bell pepper slices are a sandwich game changer) and filling from the protein in the hummus, the whole carbs, Dinner #1 and the veggies that have been cleverly snuck in there! Tomato Chicken Curry, Brown Rice & Roasted Green Beans Healthy chicken curry with brown rice and roasted green beans. A cosy home-cooked meal perfect for evenings when you want to curl up with a blanket and a movie, or just have a few minutes to relax and eat dinner. Tasty, filling, nourishing and satisfying. Dinner #2 Roast Salmon, Sweet Potato Veggies & Tahini Dip Salmon with roasted sweet potato, veggie stir-fry and tahini dip. Simple, easy to make, and full of beneficial ingredients. This is a classic, healthy, weight loss meal that will satisfy your appetite and keep you feeling fuller for longer because of the balance of protein, whole carbs, fiber and healthy fats. 153 Week #3 Grocery Shopping List Grains, Starch & Whole Carbs ☐ *6 x slices bread (roughly 100 cal per slice, see note on lunch recipe #2) Milk, Yogurt + Plant Based Alternatives ☐ *1/3 cup milk (see notes on breakfast recipe #1, snack recipe #1) ☐ 1 cup dry brown rice (which makes 3 cups cooked) ☐ *1 + 1/2 cups plain yogurt (see note on breakfast recipe #2) ☐ 2/3 cup dry rolled oats ☐ 260g potato ☐ 200g sweet potato Fruit + Vegetables Protein + Plant Based Alternatives ☐ 120g salmon fillet (Or 3/4 cup cooked ☐ 1 medium banana ☐ 3/4 cup blueberries chickpeas) ☐ *360g skinless, boneless, chicken breast ☐ 1 + 1/2 cups fresh raspberries meat (Or 1 + 1/2 cups pinto beans, or 1 + ☐ 2 cups frozen pineapple pieces 1/3 cups chickpeas) ☐ 4 cups frozen strawberries ☐ 200g pre-cooked, de-veined and peeled ☐ 2 or 3 fresh lemons/ limes frozen shrimp (Or just less than 1 cup ☐ 2 medium tomatoes pinto beans) (or 2 cups cherry tomatoes) ☐ 1 large egg (or 1 Tablespoon chia seeds) ☐ 3 cups + 6 single cherry tomatoes ☐ 1 cup plain hummus ☐ 500g red bell pepper ☐ 4 tablespoons tahini ☐ 200g cauliflower ☐ 7 teaspoons sunflower seeds ☐ 160g brussels sprouts ☐ 3 tablespoons peanut butter ☐ 1 small/ medium onion ☐ *1/4 cup (25g) + 3 + 1/2 scoops (107g) ☐ 300g green beans vanilla protein powder (see note) ☐ 2 or 3 big handfuls of lettuce mix or baby spinach Baking, Spices + Flavor ☐ 2 teaspoons coconut oil ☐ 2 teaspoons coconut sugar ☐ 3 tablespoons unsweetened cocoa powder ☐ 1/4 teaspoon cinnamon ☐ 1/8 teaspoon baking soda 154 ☐ 1/4 teaspoon baking powder ☐ 2 tablespoon rice vinegar or coconut vinegar ☐ 2 teaspoons olive oil ☐ Chili flakes or chili powder (optional) ☐ 1-2 teaspoons curry powder (to taste) ☐ Ginger powder Pantry Staples ☐ Cooking oil spray (I use avocado or coconut cooking oil spray) ☐ Oregano ☐ Onion powder ☐ Sea salt ☐ Pepper Snack Items - 1400 Calorie A Day Option Snack Items - 1600 Calorie A Day Option ☐ 3 medium bananas ☐ 6 medium bananas ☐ 3 teaspoons unsweetened cocoa powder ☐ 6 teaspoons unsweetened cocoa powder ☐ *1 + 1/2 cups milk ☐ *3 cups milk (see notes on snack recipe #1) ☐ 1 + 1/2 scoops *vanilla protein powder (45g) (see notes on snack recipe #1) ☐ 3 scoops *vanilla protein powder (90g) ☐ 3 cups cooked chickpeas ☐ 1 + 1/2 cups cooked chickpeas (250g cooked/canned) ☐ 2 teaspoons *nutritional yeast (optional) (cooked/canned) ☐ 4 teaspoons *nutritional yeast (optional) ☐ 2 teaspoons onion powder ☐ 1 teaspoon onion powder Snack Calories Depending on your current weight, height, and So, whether you’re following a 1200, 1400, or goals, you may want to follow a plan that has 1600 calorie diet with this meal plan, the only either 1200, 1400, or 1600 calories per day. thing that will change will be the snacks (to get your desired amount of calories per day). No To make things as simple as possible, I made all matter what your calorie needs are, you can still meal plans based on a 1200 calorie a day total, prepare all of the breakfasts, lunches, and din- and then added snack options which can take ners as they are outlined in this eating plan. your total to either 1400 or 1600 calories. The 1200 calorie option has no snacks, the 1400 cal- 1200 Calorie a Day Diet orie option has one snack per day, and the 1600 For a 1200 calorie diet, have all 3 meals each calorie option simply doubles the snacks to give day, and just leave out the snacks (that means you two snacks per day. (This also means that less prep work for you!). You do not need to pur- if you want to switch between the different dai- chase any of the food items listed under “Snack ly calorie amounts you can do so very easily by Items” in the shopping list. simply including, leaving out, or doubling the snack option). 155 1400 Calorie a Day Diet If you’d like to follow a 1400 calorie diet, you can go ahead and prepare the 3 meals as well as one snack for each day. You can purchase all of the ingredients on the main shopping list as well as all ingredients in the “SNACK ITEMS 1400 CALORIE A DAY OPTION” list. 1600 Calorie a Day Diet For a 1600 calorie diet, prepare all 3 meals and simply double all of the snack recipes so that you have 3 meals and 2 snacks per day. Purchase all of the ingredients on the main shopping list as well as the ingredients in the “SNACK ITEMS 1600 CALORIE A DAY OPTION” list. (The 1600 calorie a day snacks are exactly the same as the 1400 calorie a day snacks, they’re just doubled). Week #3 Important Notes *BREAD: You can use any kind of bread that you *CHICKEN (TAKE NOTE): Calories are based on like with this recipe. However, I recommend using skinless, boneless chicken breast meat. bread that is roughly 100 calories per slice. If you have a gluten intolerance, it would be in your best *PROTEIN POWDER: I use a plant-based/vegan interest to use a gluten-free bread. I recommend vanilla protein powder sweetened with stevia. using a bread that is as whole grain as possible You can use any protein powder you prefer, but I (meaning that it contains little or no white flours). suggest using one that is slightly sweetened and I prefer to use a whole grain gluten-free bread or flavored with vanilla. a 100% whole grain wheat-free rye bread. Whole Calorie reference: The calorie content in protein grain breads contain more fiber and will help powders vary, but the specific brand I use con- keep you feeling full for a longer period of time tains approximately 110 calories and 22 grams after a meal. of protein per 31 grams of powder. *MILK: You can use any milk of your choice *Other alternatives and substitutions (for ingre- (dairy or non-dairy). dients such as nuts, gluten and dairy products) are available on each individual recipe page. Calorie Reference: I use an unsweetened almond milk, which is approximately 30 calories per cup. *Full instructions and suggestions for vegan/ plant-based alternatives are available on each *YOGURT: You can use any plain or vanilla yo- individual recipe page. gurt for this recipe. I personally prefer to use an unsweetened vanilla or plain vegan yogurt. How- *All cup measurements are based on the stan- ever, you can use any dairy or dairy-free yogurt. dard US cup measurement. I suggest a serving size of 100-110 calories of yogurt per smoothie. In total, you’d need about 200-220 calories worth of yogurt for 2 smoothies. You can either purchase your yogurt in 2 small ready-to-go servings, or divide up a larger tub of yogurt into smaller servings. If you don’t enjoy yogurt, fresh or frozen avocado is another delicious dairy-free alternative for this recipe. Roughly 60g of avocado can substitute a single serving of yogurt, or 120g for 2 servings. 157 Week #3 This Weeks Full Instructions 158 Introduction Meal prep can feel a bit overwhelming when you’re trying to prep a week’s worth of food… but it doesn’t have to be! I’ve developed a simple method to help make the prepping and cooking process as short and fuss-free as possible! To prep 5 full days of meals, start by prepping and cooking the foods that take the longest to cook. Foods that typically take longer to cook usually require roasting or baking. Starting with these foods will help you to create some order in your kitchen, and you’ll see everything come together quickly. You can easily cut down the cooking time by baking as many trays of food at a time as your oven can handle. My oven can only hold 2 trays at a time, and so I make sure that any extra trays of uncooked food are ready to replace any outgoing trays of cooked food. If you have space for three trays at a time in the oven, take advantage of it and bake as much as you can in one go to speed up the process. I also like to maximize any space that I have on the trays, and so I bake/roast similar foods together. For example, I bake potatoes and sweet potatoes together on the same tray because they have similar baking times, but I make sure the ingredients are separated from each other. For stove-top recipes, you can cook several dishes simultaneously. Begin with the recipes that take longer to cook, such as chicken or curry dishes. While those dishes are cooking, start the quicker meals, such as shrimp, on the another burner. Today, we begin the prepping process with the potatoes and sweet potatoes because they require the longest cooking time. Before You Start 1. Preheat your oven to 400°F/200°C. Step #1 Thaw Shrimp 1. Measure the correct quantity of frozen Step #2 Roast Potatoes & Sweet Potatoes 1. Line a baking tray with baking paper. shrimp and leave it out to thaw. 2. Rinse the potatoes and sweet potatoes. (skip this step if using the vegan alternative) 3. Chop the potatoes and sweet potatoes into thin slices. 159 4. On a baking tray lined with baking pa- 6. If you’re making additional roasted chick- per, add the potatoes to one side and the peas as plant-based/vegan alternatives sweet potatoes to the other side of the for the salmon (dinner #2) or the shrimp tray. Add a small amount of cooking oil (lunch #1), you can roast the additional spray to both the potatoes and sweet po- chickpeas with this batch. tatoes before tossing, keeping the sweet potatoes on one side of the tray, and the 7. Leave to cool before storing. potatoes on the other side. 5. Season the potato and sweet potato slices with salt and pepper. 6. Roast in the oven for 30 to 60 minutes Step #4 Cook Brown Rice 1. Add 1 cup dry brown rice to a small pot with about 3 cups of hot water. (or until cooked). 7. Once the potatoes are all cooked, leave 2. Bring to a boil on the stove and then reduce the heat, cover with a lid, and them all to cool fully before storing them simmer for 30 to 40 minutes or until fully in reusable containers. Step #3 Roast Chickpeas 1. Line a baking tray with baking paper. cooked. Add more water if needed. Step #5 Bake Muffins 1. Whisk the egg in a medium/large mixing bowl until the consistency is smooth and 2. Open, rinse and drain 250g of cooked/ even. If you want a plant-based substitute canned chickpeas. for egg, then omit the egg. You can make a chia egg in a separate bowl using chia 3. Add the drained chickpeas to the baking seeds and water, and leave it to soak until tray with a quick spray of cooking oil the chia egg has a gel-like consistency. (just a quick spray). Don’t add the chia egg to the mixture immediately as it will be added last. 4. Sprinkle the nutritional yeast, onion powder, salt and pepper to the tray and toss it 2. Blend the whole rolled oats in a blender/ all together with the chickpeas. food processor to make a flour or use the same amount of oat flour. 5. Roast for 30-40 minutes, checking and tossing them every 10 minutes or so, 3. Peel and roughly smash the banana with until they are crispy and golden. a fork. 160 4. Add the blended oats (or oat flour) and smashed banana to the bowl with the egg and add the almond milk, protein powder, cocoa powder, blueberries, melted coconut oil, cinnamon, baking soda, baking Step #6 Roast Bell Pepper & Green Beans 1. Line a baking tray with baking paper. powder, coconut sugar and sea salt. 2. Rinse the bell pepper and the green beans. 5. Add the chia egg last if you have selected the plant-based vegan option. Skip this 3. Slice the bell pepper into strips. step if you are using regular egg. 4. Remove the ends from the green beans 6. Mix all of the ingredients together. 7. Line a muffin tray with muffin papers and (optional). 5. On a vacant baking tray lined with baking spoon an equal amount of batter into each paper, add the bell pepper to one end and muffin paper, making enough muffins for 3 add the green beans to the other end. equal servings. 6. Add a quick spray of cooking oil before 8. This recipes makes roughly 12 small tossing each side, keeping the vegetables muffins. 1 serving size is approximately 4 separate. muffins of 1/3 of the batch. 7. Season the bell pepper with chili flakes, 9. Have the muffins ready to go in the oven salt and pepper. as soon as the chickpeas or potatoes are ready to come out, and bake for 20 8. Season the green beans with salt and minutes or until ready at 400°F/200°C. 10. You will know the muffins are ready when pepper. 9. Have the bell pepper slices and green you can pierce one with a sharp knife, and beans ready to go in the oven as soon as the knife comes out mostly clean. the chickpeas, potatoes or muffins are ready to come out. Bake for 15-30 min- 11. Allow the muffins to cool fully before utes, or until ready at 400°F/200°C. storing them. 10. Once the bell pepper and green beans are cooked, allow them to cool fully before storing. 161 Step #7 Cook Salmon 1. Line a baking tray with baking paper. Step #9 Cook Chicken Curry (Or vegan curry) 1. Chop the onion into fine pieces and add to a frying pan with a quick spray of 2. Cut the salmon fillet into 2 pieces, adding cooking oil. them to the second baking tray. 3. Squeeze lemon/lime juice over the salm- 2. Cook over a medium/high heat on the on together with sea salt and pepper and stove until the onion starts to brown. You bake in the oven for 15-20 minutes (or can add a small amount of water to the until cooked to your preference). pan if it gets too dry or to prevent the onion from burning. Step #8 Cook Shrimp 3. Cut the chicken breast meat into small pieces and add to the pan along with the onion to start cooking. If you’d prefer the 1. Add the thawed shrimp to a frying pan vegan alternative, add chickpeas or pinto with a small amount of cooking oil spray, beans instead of the chicken. lemon or lime juice, pepper, sea salt, a sprinkle of onion powder and a pinch of chili flakes or chili powder (optional). 4. Slice the cherry tomatoes into pieces (halves or quarters), and add them to the onions and chicken. 2. Toss on the stove over a medium to high heat for a minute or two. Keep in mind that shrimp can easily overcook and be- 5. After you’ve added the onion, chicken and tomatoes to the pan, add the curry pow- come rubbery if you leave it too long on der, onion powder, pinch of ginger pow- the stove. der, salt, pepper and lime or lemon juice. 6. Cover with a lid, stirring occasionally for a few minutes over a medium heat. 7. Once the curry is cooked, remove from heat and leave to cool. Make sure the chicken is fully cooked before removing from the heat. 162 Step #10 Make Vegetable Stir-Fry 5. Once all of your ingredients have been divided between 2 ziplock bags and 2 airtight containers, tightly seal the ziplock bags and place them in the freezer. 1. Chop the onion into small pieces, and cook in a frying pan with a small amount of cooking oil spray over a medium/high heat 6. Cover the 2 yogurt containers with lids and place in them in the fridge. until slightly browned (but not burned). You can add a small amount of water to the pan while cooking if needed. 2. Rinse and slice the cauliflower and brussels sprouts into pieces, and add them to the pan with the onion. Step #12 Make Protein Hot Choc Prep 1. Prepare 3 small reusable ziplock bags or 3 small containers for the protein 3. Cook the vegetables over a medium heat hot chocolate mix, and place 1/2 scoop with sea salt, pepper, oregano and lemon/ protein powder and 1 teaspoon of cocoa lime juice, tossing often. 4. Once the vegetables are cooked, leave to cool fully before storing powder in each bag. 2. Measure out 1/2 cup milk per small/ medium sized container so that you have 3 servings of pre-measured milk. Step #11 Make Vegetable Stir-Fry 1. Start by taking out 2 reusable ziplock bags. 2. Measure out 2 cups of frozen strawberries, 1 cup of frozen pineapple pieces and 1 scoop of protein powder to place into each of the 2 ziplock bags. 3. Next, take out 2 small/medium sized airtight containers for the yogurt. 4. Measure out approximately 3/4 cup (or a serving size close to roughly 100-110 calories) of yogurt for each container. 163 164 Week #3 Final Step Put All The Meals Together Breakfast #1 Toaster muffins with peanut butter & berries 1. Once your batch of muffins has cooled, Breakfast #2 Strawberry & Pineapple Protein Smoothie Prep 1. If you followed the smoothie prep instruc- they will be ready to store. tions in step #10, then you’re done with smoothie prep! 2. I like to divide the muffins and toppings between separate food storage containers 2. Once all of your ingredients have been so that everything is ready to go for my divided between 2 ziplock bags and 2 week of prepped meals. airtight containers, tightly seal the ziplock bags and place them in the freezer. 3. Divide the muffins into 3 servings (the recipe should make 4 small muffins per 3. Cover the 2 yogurt containers with lids serving), and place each serving in sepa- and place in them in the fridge. rate medium-sized airtight containers. 4. Measure out 1 tablespoon of peanut butter per serving and place into 3 separate small, airtight containers. You should Snack #1 Hot Choc Prep & Banana 1. Once all of the protein hot chocolate ingre- have 3 small containers with 1 tablespoon dients have been divided between 3 reus- of peanut butter per container. able ziplock bags and 3 airtight containers, tightly seal the reusable ziplock bags. 5. Use another 3 small/medium containers to store the raspberries. Do not pre-wash 2. Store the reusable ziplock bags and the 3 the raspberries prior to storage as they bananas in a cool place. don’t keep well when wet. 3. Cover the 3 milk containers with lids and 6. Keep the muffins and raspberries in their place in the fridge. separate airtight containers in the fridge. 7. Store the peanut butter in a cool, dark place. 165 Snack #2 Roasted Chickpeas 1. Once the roasted chickpeas have cooled 6. Store the roast potatoes, peppers, shrimp, salad dressing and salad mix in the fridge. 7. Store the sunflower seeds in a cool, dark place. fully, divide them into 2 servings. 2. Store each serving in a reusable ziplock bag or a small airtight container. 3. Seal the reusable ziplock bags or cover the containers with airtight lids. Lunch #2 Hummus & Roasted Pepper Sandwich 1. Once the roasted bell pepper has cooled fully, divide it into 3 separate containers to 4. Store in a cool, dry place. Lunch #1 Shrimp & Roast Potato Salad 1. Using 2 medium sized food containers, divide the roasted potato and the roasted make 3 servings. 2. Divide the cup of hummus between 3 containers to make 3 servings (1/3 cup per serving). 3. Add 2 slices of bread to each of your 3 reusable ziplock bags or containers that pepper into 2 servings. 2. Using 2 small/medium containers, divide the shrimp into 2 servings. you’ll be using to store bread. 4. Take a handful of lettuce mix or baby spinach and divide it between 3 small reusable ziplock bags, adding 2 cherry 3. Measure out 4 teaspoons of sunflower tomatoes to each of the bags. seeds between 2 very small containers (2 teaspoons per container). 5. Measure out 3 teaspoons of sunflower seeds between 3 very small containers so 4. Using 2 medium/large reusable ziplock you have 1 teaspoon of sunflower seeds bags, add a big handful of lettuce mix (or per container. baby spinach) to each bag with 1 medium sized tomato (left whole) or 1 cup of cherry tomatoes in each bag. 6. Store all of the prepped ingredients in the fridge. 5. Once everything has cooled fully, add lids to all of the food containers and seal the reusable ziplock bags. 166 Dinner #1 Chicken Curry With Rice & Green Beans 1. Once the chicken curry, brown rice and Dinner #2 Roast Salmon, Sweet Potato Veggies & Tahini Dip 1. Using 2 small containers for the dipping green beans are fully cooked and have sauce, measure out 1 tablespoon of tahini cooled, you can start to put your meal prep and 1 teaspoon of olive oil for each one. containers together. 2. Mix the tahini and olive oil with lemon or 2. Serve the chicken curry between 3 medium lime juice, oregano, a pinch of onion containers to make 3 portions. 3. Using 3 small containers, measure out 1 powder, salt and pepper. 3. Using 2 medium-sized containers, serve cup of rice to each one to make 3 portions half of the sweet potatoes and half of the of rice. vegetables into one container, and the remainders in the other container. 4. Lastly, serve the green beans between 3 containers. 4. Serve each salmon fillet into a medium-sized container. 5. Cover all of the containers with airtight lids and store in the fridge. 5. Once everything has fully cooled, store in the fridge. 167 Week #3 What You Will Need For This Weeks Meal Storage Storage List ☐ 3 x medium airtight containers to store muffins ☐ 3 x small airtight containers to store peanut butter ☐ 3 x small/medium airtight containers to store raspberries ☐ 2 x medium/large reusable ziplock bags to store smoothie prep ☐ 2 x small/medium airtight containers to store the yogurt ☐ 2 x medium/large reusable ziplock bags/airtight containers to store lettuce mix and tomatoes ☐ 2 x small/medium airtight containers to store salad dressing ☐ 2 x small/medium airtight containers to store cooked shrimp ☐ 2 x medium airtight containers to store roasted potatoes and peppers ☐ 2 x very small containers/reusable ziplock bags to store sunflower seeds ☐ 3 x small/medium airtight containers to store roasted bell peppers ☐ 3 x small airtight containers to store hummus ☐ 3 x very small containers or small reusable ziplock bags) to store sunflower seeds ☐ 3 x small/medium reusable ziplock bags or airtight containers to store bread ☐ 3 x small/medium reusable bags or containers to store lettuce mix and tomatoes ☐ 3 x small reusable ziplock bags to store protein hot chocolate mix ☐ 3 x small/medium airtight containers to store milk ☐ 2 small reusable ziplock bags or 2 small containers to store roasted chickpeas ☐ 3 x medium airtight containers for chicken curry ☐ 3 x medium airtight containers for roasted green beans ☐ 3 x small airtight containers for brown rice ☐ 2 x medium airtight containers to store roasted salmon ☐ 2 x medium airtight containers to store roasted sweet potatoes and veggies ☐ 2 x small airtight containers to store tahini dip Prepped Food Item Checklist ☐ 3 x containers with prepped muffins ☐ 3 x small containers with peanut butter ☐ 3 x containers with fresh raspberries 168 ☐ 2 x ziplock bags with smoothie prep ☐ 2 x small containers with yogurt ☐ 2 x containers with roasted potato and bell pepper ☐ 2 x containers with cooked shrimp ☐ 2 x containers with prepped salad dressing ☐ 2 x small containers with sunflower seeds ☐ 2 x reusable bags with lettuce mix and tomatoes ☐ 3 x containers with roasted bell peppers ☐ 3 x containers with hummus ☐ 3 x small containers with sunflower seeds ☐ 3 x reusable ziplock bags with bread ☐ 3 x small reusable ziplock bags with lettuce and tomatoes ☐ 3 x reusable ziplock bags with hot chocolate mix ☐ 3 x small containers with milk ☐ 3 x medium bananas ☐ 2 x reusable ziplock bags (or containers) with roasted chickpeas ☐ 3 x containers with chicken curry ☐ 3 x containers with roasted green beans ☐ 3 x small containers with brown rice ☐ 2 x containers with roasted salmon ☐ 2 x containers with roasted sweet potatoes and veggies ☐ 2 x small containers with tahini dip 169 Time Estimates Prep. Time Cooking Time 71 - 90 min 150 - 240 min Take Note: Time Estimates 1. Take note: PREP TIME indicates a realistic cook while you prep other items and while time frame. This is the actual time required multiple other items are cooking. for prepping your meals. This includes chopping the vegetables, mixing the muffin 3. Take note: TOTAL TIME can vary greatly batter, prepping the overnight oats, etc. depending on multiple factors such as: This should take roughly an hour, or more, the pace at which each individual works, of focused time to complete. how many pots and pans you have to use, and how many stove top burners and oven 2. Take note: COOK TIME does not indicate space you have to work with. a realistic time frame, due to the fact that I suggest prepping ingredients and recipes multiple items will be cooking at the same while other ingredients cook on the stove time. Cook time indicates the total stove- or bake in oven to speed up the process top or total oven cooking time for all of the and to reduce total time spent on weekly recipes. However, most of the items will meal prepping. 170 171 Fast Weight Loss Meal Prep For Women 171 Breakfast #1 Chocolate, Banana & Blueberry Toaster Muffins L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free option 172 Introduction These easy and healthy chocolate, banana & blueberry muffins make the perfect meal prep breakfast. Wake up and pop them into the toaster for the easiest 2 minute ‘fresh out of the oven’ breakfast. Top with peanut butter and fresh raspberries for a decadent and quick morning bite. Prep. Time Cooking Time Regular Calories Servings 5 - 10 min 20 min Vegan Option +-400 Cal/Serv 3 Portions Baking powder Baking soda Vanilla protein powder Cocoa powder Cinnamon Blueberries Coconut sugar Sea salt Egg Milk Oats Water chia seeds Banana Ingredients • 2/3 cup rolled *oats (dry) • 1/4 teaspoon cinnamon • 1 medium ripe banana • 1/8 teaspoon baking soda • 1/3 cup *milk (I use almond) • 1/4 teaspoon baking powder • 1 large *egg (or 1 chia egg) • Pinch of sea salt • 2 teaspoons *coconut oil (melted) • 2 teaspoons *coconut sugar • 1/4 cup *vanilla protein powder (25g) • 3 tablespoons of unsweetened cocoa powder • 3/4 cup *blueberries Toppings • 3 tablespoons *peanut butter • 1 + 1/2 cups fresh *raspberries 173 Storage List • 6. Add the chia egg last if you have selected the plant-based vegan option. Skip this 3 x medium airtight containers to store step if you are using regular egg. your fresh muffins • 3 x small containers to store peanut butter • 3 x small airtight containers to store raspberries 7. Mix all of the ingredients together. 8. Line a muffin tray with muffin papers and spoon an equal amount of batter into each muffin paper, making enough muffins for 3 Instructions equal servings. 1. Preheat your oven to 400°F/200°C. This recipes makes roughly 12 small 2. Whisk the egg in a medium/large mixing muffins. 1 Serving size is approximately 4 bowl until the consistency is smooth and muffins or 1/3 of the batch. even. If you want a plant-based substitute for egg, then omit the egg. You can make 9. Bake for 20 minutes or until ready at a chia egg in a separate bowl using chia 400°F/200°C. seeds and water, and leave it to soak until the chia egg has a gel-like consistency. 10. You will know the muffins are ready when you can pierce one with a sharp knife, and Don’t add the chia egg to the mixture the knife comes out mostly clean. immediately as it will be added last. 11. Allow the muffins to cool fully before 3. Blend the whole rolled oats in a storing them. blender/food processor to make a flour (this takes less than a minute) or use the 12. Store the muffins in an airtight container same amount of oat flour. in the fridge to keep fresh. 4. Peel and roughly smash the banana with a fork. 5. Add the blended oats (or oat flour) and smashed banana to the bowl with the egg and add the almond milk, protein powder, cocoa powder, blueberries, melted coconut oil, cinnamon, baking soda, baking powder, coconut sugar and sea salt. 174 175 How To Store Your Meals 1. Once your batch of muffins has cooled, they 3. Use another 3 small/medium containers to will be ready to store in an airtight container. store the raspberries. Do not pre-wash the Divide the (fully cooled) muffins into 3 raspberries prior to storage as they don’t serving, and place each serving in separate keep well when wet. medium-sized airtight containers. 4. Keep the muffins and raspberries in their 2. Measure out 1 tablespoon of peanut butter separate airtight containers in the fridge. per serving and place into 3 airtight containers. You should have 3 containers with 1 5. Store the peanut butter in a cool, dark place. tablespoon of peanut butter per container. Alternatives & Suggestions You can use any protein powder you prefer, but *OATS: Oats are naturally gluten-free. I suggest using one that is slightly sweetened and flavored with vanilla. *MILK: You can use any milk of your choice (dairy or non-dairy). *BLUEBERRIES: I use frozen blueberries in this *EGG: As a plant-based alternative to egg, you recipe because they are cheaper and available can mix 1 tablespoon of chia seeds together all year round. with 3 tablespoons of water. Let the chia seeds soak for 5 minutes and then add the chia egg to *PEANUT BUTTER: If you’re looking for a nut- the rest of the ingredients before baking. free alternative to peanut butter, you can replace it with butter or a dairy-free/vegan butter. *COCONUT OIL: As an alternative to coconut Butter melting on top of a warm toasted muffin oil, you can use the same quantity of butter or is just as delicious as peanut butter. Use 1 ta- vegan butter/margarine instead. blespoon of butter per 1 tablespoon serving of peanut butter. Another option could be to have *COCONUT SUGAR: You can replace coconut extra banana slices on top of your breakfast sugar with maple syrup, honey, or any other muffins. Use 1 small or medium banana in- sugar or sweetener (such as stevia) you prefer. stead of 1 tablespoon serving of peanut butter. Keep in mind that sugar substitutes and sweeteners vary in levels of sweetness, so you need *RASPBERRIES: I recommend using fresh to adjust the amount used according to taste. fruit as a topping because frozen fruit typically doesn’t taste as good on top of a breakfast *PROTEIN POWDER: I use a plant-based/vegan muffin. I love using raspberries, but you can use vanilla protein powder sweetened with stevia. any fresh fruit as an alternative topping. 176 How To Put Your Breakfast Together 1. These muffins need to be kept in the fridge Easy Heating Instructions 1. Slice each muffin in half and heat in the so that they stay fresh. To give them that toaster for 1-2 minutes. ‘fresh out of the oven’ taste, heat them in a toaster or toaster oven. 2. You can usually fit two halves in each bread slot at once. 2. In the morning, slice each muffin in half and heat them in the toaster. 3. Top with peanut butter and fresh raspberries. 3. I usually place 2 muffin halves in each bread slot at a time, and toast for a minute or 4. Eat & enjoy! two or until they look slightly toasted and delicious. 4. I personally like to top each muffin half with a small amount of peanut butter and a few fresh raspberries, but you can substitute theses for other toppings of your choice. 177 Breakfast #2 Strawberry & Pineapple Protein Smoothie L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free, Dairy-free option, Vegan, Nut Free 178 Introduction A super fruity, creamy smoothie that’s also high in protein? With a breakfast that’s well-balanced with healthy carbs and fiber from tangy pineapple and sweet strawberries, healthy fats from creamy yogurt, and at least 20g of protein, you’ll be fueled for the entire morning. Plus, since this smoothie is preprepped, you’ll be saving a ton of time during your breakfast routine. Get up, blend, and go in 2 minutes! Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-400 Cal/Serv 2 Portions Ingredients • 2 cups frozen pineapple pieces • 4 cups frozen *strawberries • 1 + 1/2 cups *plain yogurt • 2 scoops vanilla *protein powder • 1 cup of water (or as needed) • Ice to taste Plain yogurt Vanilla protein powder Storage List • 2 x medium/large reusable ziplock bags to store smoothie prep • Pineapple pieces 2 x small/medium airtight containers to store the yogurt Smoothie Prep 1. Start by taking out 2 reusable ziplock bags. Measure out 2 cups of frozen strawberries, 1 cup of frozen pineapple pieces and 1 scoop of protein powder to place into each of the 2 ziplock bags. FROZEN STRAWBERRIES 2. Next, take out 2 airtight containers for the yogurt. Measure out approximately 3/4 cup (or a serving size close to roughly 100-110 calories) of yogurt for each container. 179 How To Store Your Meals 1. Once all of your ingredients have been divided between 2 ziplock bags and 2 airtight containers, tightly seal the ziplock bags and place them in the freezer. 2. Cover the 2 yogurt containers with lids and place in them in the fridge. How To Put Your Smoothie Together (On The Day) Alternatives & Suggestions *FROZEN STRAWBERRIES: I recommend using frozen strawberries or 1. In the morning, grab one of your frozen frozen mixed berries for this recipe. smoothie packs from the freezer, and one of the yogurt containers from the *YOGURT: You can use any plain or fridge. vanilla yogurt for this recipe. I personally prefer to use an unsweetened 2. Pour the frozen smoothie mix into a vanilla or plain vegan yogurt. However, blender with the yogurt, and add 1/2 cup you can use any dairy or dairy-free yo- water (or as needed). gurt. I suggest a serving size of 100110 calories of yogurt per smoothie. 3. You can add ice cubes to make it extra In total, you’d need about 200-220 chilled (optional). calories worth of yogurt for 2 smoothies. If you don’t enjoy yogurt, fresh or frozen avocado is another delicious 4. Blend until smooth, pour into a glass & dairy-free alternative for this recipe. enjoy! Roughly 60g of avocado can substitute a single serving of yogurt, or 120g 5. This pre-prepped smoothie only takes 2 for 2 servings. minutes to put together in the morning! *PROTEIN POWDER: I use a plantbased/vegan vanilla protein powder sweetened with stevia. You can use any protein powder you prefer, but I suggest using one that is slightly sweetened and flavored with vanilla. 180 181 Snack #1 Protein Hot Chocolate with Banana L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free, Dairy-free option, Vegan option, Nut Free 182 Introduction An indulgent chocolatey treat for a healthy snack that’s high in protein, low in sugar, and filling? Yes, please! Take your average protein snack to the next level with this pre-prepped hot chocolate mix. Enjoy the luxury of a decadent, healthy hot chocolate together with a banana on the side (which is super easy to throw into your bag) any time of day, whether you’re at home, at work or at school. Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-200 Cal/Serv 3 Portions Vanilla protein powder Water COCOA POWDER BANANAS Ingredients • 3 medium *bananas • 3 teaspoons unsweetened cocoa powder • 1 + 1/2 cups *milk (I use almond) • 1 + 1/2 scoops *vanilla protein powder (45g) Milk Storage List • 3 x reusable ziplock bags to store protein hot chocolate mix • 183 3 x airtight containers to store milk How To Make Your Own Hot Coco Mix Alternatives & Suggestions **BANANA: If you’re not bananas about bananas, you can opt for any 1. Prepare 3 reusable ziplock bags or 3 containers for the protein hot chocolate mix, other fruit with roughly the same cal- and place 1/2 scoop protein powder and orie content, such as a medium-sized 1 teaspoon of cocoa powder in each bag. apple. Calorie reference: 1 medium banana is roughly 100 calories. 2. Measure out 1/2 cup milk per container *MILK: You can use any milk of your so that you have 3 servings of choice (dairy or non-dairy). pre-measured milk. Calorie reference: I use an unsweetened almond milk, which is approxi- How To Store Your Meals mately 30-40 calories per cup. *PROTEIN POWDER: I use a plant- 1. Once all of the protein hot chocolate ingredients have been divided between 3 reus- based/vegan vanilla protein powder. able ziplock bags and 3 airtight containers, You can use any protein powder you prefer, but I suggest using one that’s tightly seal the reusable ziplock bags. slightly sweetened and flavored with vanilla. Calorie reference: The protein 2. Store the reusable ziplock bags and the 3 powder I use is about 110 calories bananas in a cool place. per 31g scoop of protein powder. 3. Cover the 3 milk containers with lids and place in the fridge. 184 Easy Hot Chocolate Instructions 1. At snack time, start by heating/boiling some water to make your protein hot chocolate. 2. Pour the protein hot chocolate mix into a mug with a small amount of hot water. 3. Quickly stir the mix into the water until all of the lumps are gone. 4. Add more hot water, leaving space for the milk. 5. Add the milk and stir again, keeping the spoon in the mug to stir occasionally. 6. Munching on a banana on the side makes this protein hot chocolate even yummier! 7. Eat, drink and enjoy! 185 Snack #2 Oven Roasted “Cheese” & Onion Chickpeas Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free 186 Introduction These small, but filling, oven roasted “cheese” & onion chickpeas are the perfect snack to throw into a handbag, school bag, or lunch box. They’re the ultimate combination of crispy, toasty, soft and chewy… kind of like chips or popcorn, only healthier. They’re also high in protein (unlike chips and popcorn), which means they’ll give you fuel and sustained energy for the entire afternoon. Prep. Time Cooking Time Plant Based Calories Servings 5 min 30 - 40 min Vegan +-200 Cal/Serv 2 Portions Nutritional yeast ONION POWDER CANNED Chickpeas PEPPER Salt Ingredients • 1 + 1/2 cups cooked chickpeas Storage List • (250g cooked/canned) • 2 teaspoons *nutritional yeast • 1 teaspoon onion powder • Salt and pepper (to taste) • A quick spray of cooking oil 2 small reusable ziplock bags or 2 small containers to store roasted chickpeas 187 188 Roasting Instructions 1. Preheat your oven to 400°F/200°C. 2. Line a baking tray with baking paper. 3. Rinse and drain the chickpeas. 4. Add the drained chickpeas to the baking tray with a quick spray of cooking oil (just a quick spray). Alternatives & Suggestions 5. Sprinkle the nutritional yeast, onion *NUTRITIONAL YEAST: I love us- powder, salt and pepper to the tray and ing nutritional yeast to give certain toss it all together with the chickpeas. foods like roasted chickpeas a slight “cheesy” taste. Nutritional yeast is a 6. Roast for 30-40 minutes, checking and natural plant-based/vegan food addi- tossing them every 10 minutes or so, tive and tastes a bit like cheese. If you until they are crispy and golden. don’t want to use nutritional yeast, you can replace it with a small amount of curry powder instead. Always start 7. Leave to cool before storing. with a small amount of spice when working with curry powder and add 8. Store in an airtight container or airtight more to taste. bag to keep fresh. How To Store Your Meals How To Put Your Snack Together (On The Day) 1. Once the roasted chickpeas have cooled fully, divide them into 2 servings. 1. The great thing about this snack is the sheer convenience of it. You don’t need to do anything else on the day. It’s fully 2. Store each serving in a reusable ziplock prepped and ready to go! bag or a small airtight container. 3. Seal the reusable ziplock bags or cover 2. Pop your little reusable ziplock bag into your handbag or backpack & take it with the containers with airtight lids. you to school or work! 4. Store in a cool, dry place. 189 Lunch #1 Spicy Shrimp & Roast Potato Salad L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free 190 Introduction The best lunches are the one’s that you can’t wait to eat! This spicy shrimp and potato salad will have you looking forward to your lunch break all morning! Shrimp is high in protein, low in calories and filling and roasted potatoes can make any dish instantly delicious. Take your midday greens to the next level and forget boring salads forever! Prep. Time Cooking Time Regular Calories Servings 10 - 15 min 30 - 40 min Vegan Option +-400 Cal/Serv 2 Portions Pinto Beans Potato Lettuce mix/ baby spinach Chili flakes Frozen Shrimp Red bell pepper SUNFLOWER SEEDS Onion POWDER Lemon / Lime Medium tomatoes Rice vinegar Tahini Salt PEPPER Ingredients • 200g frozen *shrimp (or 2 cups cherry tomatoes) (pre-cooked, de-veined and peeled) • 200g red bell pepper • 260g potato • Lettuce mix/ baby spinach 2 big handfuls) • 2 Tablespoons tahini • Lemon/ lime juice • 4 teaspoons *sunflower seeds • Chili flakes/ chili powder (optional) • 2 Tablespoon rice vinegar/ coconut vinegar • Pepper and sea salt • 2 medium tomatoes • Cooking Oil 191 192 Storage List • Instructions 2 x medium/large reusable ziplock 1. Preheat your oven to 400°F/200°C. bags/airtight containers to store lettuce mix and tomatoes • 2. Measure out the frozen shrimp and leave 2 x small/medium airtight containers to thaw in a bowl. to store salad dressing • 2 x small/medium airtight containers 3. Line 2 baking trays with baking paper. to store cooked shrimp • 2 x medium airtight containers to store 4. Rinse the potatoes and bell pepper. roasted potatoes and peppers • 2 x very small containers/reusable 5. Slice the potatoes into pieces, and the bell ziplock bags to store sunflower seeds pepper into strips. 6. Add the potato to one of the baking trays lined with baking paper, and place the bell Alternatives & Suggestions peppers on the other tray. Spray some *SHRIMP (VEGAN OPTION): As a cooking oil to both the potato and bell plant-based/vegan pepper before tossing. alternative to shrimp, you can use pinto beans in this salad. You can either simply drain 7. Season the potato with salt and pepper, and rinse the beans straight from and the bell pepper with chili flakes, salt the can before adding them to your and pepper. salad, or you could roast them first. For roasting instructions, follow 8. Roast the potato in the oven for 30 to 60 directions from the chickpea snack in minutes, and roast the bell pepper for 20 to week #3. Roasting them with onion 40 minutes (or until cooked). powder, salt, pepper and a little bit of spice to taste is delicious! 9. Add the thawed shrimp to a frying pan with a small amount of cooking oil spray, lemon Substitute 100g of shrimp for a little or lime juice, pepper, sea salt, a sprinkle of less than 1/2 cup (85g) cooked and onion powder and a pinch of chili flakes or drained pinto beans (or just less than chili powder (optional). 1 cup for 200g of shrimp). *SUNFLOWER SEEDS: As a substitute 10. Toss on the stove over a medium to high for the sunflower seeds, you can use heat for a minute or two. Keep in mind that the same amount of pumpkin seeds or shrimp can easily overcook and become pine nuts. rubbery if you leave it too long on the stove. 193 11. Using 2 containers with lids to mix the salad dressing, add 1 tablespoon of tahini to each of the containers. How To Store Your Meals 1. Using 2 medium-sized food containers, divide the roasted potato and the roasted 12. Add 1 tablespoon of rice vinegar or pepper into 2 servings. coconut vinegar with lemon/lime juice, salt, pepper, and a sprinkle of onion 2. Using 2 small/medium containers, divide powder to each tahini container. 13. Place lids on the containers, and shake the shrimp into 2 servings. 3. Measure out 4 teaspoons of sunflower well to mix all of the ingredients together. seeds between 2 very small containers Add a tablespoon of water to each (2 teaspoons per container). container before shaking/mixing again. If needed, add another tablespoon of 4. Using 2 medium/large reusable ziplock water to each one to get the desired bags, add a big handful of lettuce mix to consistency for the dressing. each bag with 1 medium-sized tomato (left whole) or 1 cup of cherry tomatoes 14. Once the potato, bell pepper and shrimp in each bag. are all cooked, leave them all to cool fully before storing them in containers. 5. Once everything has cooled fully, add lids to all of the food containers and seal the reusable ziplock bags. 6. Store the roast potatoes, peppers, shrimp, salad dressing and salad mix in the fridge. Store the sunflower seeds in a cool, dark place. 194 How To Put Your Lunch Together (On The Day) 1. Cut the tomato into pieces 4. Shake the salad dressing in the container (if you used a whole tomato). with the lid on or give it a stir before drizzling it over the salad. 2. To a plate or a bowl (or a large airtight container, to take to school or work), 5. Lastly, sprinkle the sunflower seeds on top add the lettuce mix and tomato pieces/ cherry tomatoes. 6. Eat fresh and chilled and enjoy! 3. Next, add the roast potato and roast bell pepper slices as well as the cooked shrimp, and give the salad a quick toss. 195 Lunch #2 Hummus & Roasted Pepper Sandwich L I EZL’S FAVORIT E! Dietary Notes: Gluten-free option, Dairy-free, Vegan, Nut Free 196 Introduction A 2 minute, easy-to-throw-together-on-the-day kind of sandwich that makes your quick lunch break feel fancy! It’s not just another bland and boring ‘healthy’ sandwich. This sandwich is both super tasty (those roasted bell pepper slices are a sandwich game changer) and filling from the protein in the hummus, the whole carbs, and the veggies that have been cleverly snuck in there! Prep. Time Cooking Time Plant Based Calories Servings 10 min 20 - 40 min Vegan +-400 Cal/Serv 3 Portions Ingredients • SALT 6 x slices *bread PEPPER (roughly 100 cal per slice) • 1 cup plain *hummus • 300g red bell pepper • 6 x cherry tomatoes • 1 handful lettuce mix/ baby spinach • 3 teaspoons *sunflower seeds Cherry tomatoes SUNFLOWER SEEDS Storage List • Red bell pepper 3 x small/medium airtight containers to store roasted bell peppers • 3 x small airtight containers to store hummus • Hummus 3 x very small containers or small reusable ziplock bags to store sunflower seeds • 3 x reusable ziplock bags or airtight containers to store bread • LETTUCE MIX 3 x reusable bags or containers to store lettuce mix and tomatoes 197 BREAD Instructions Alternatives & Suggestions 1. Preheat your oven to 400°F/200°C. *BREAD:You can use any kind of bread you like with this recipe. However, I recommend using bread that is 2. Line a baking tray with baking paper. roughly 100 calories per slice. If you have a gluten intolerance, it would 3. Rinse the bell pepper. be in your best interest to use a gluten-free bread. 4. Slice the bell pepper into strips. I recommend using a bread that is 5. Add the bell pepper to the baking tray as whole grain as possible (mean- (lined with baking paper), and add a quick ing that it contains little or no white spray of cooking oil before tossing. flours). I prefer to use a whole grain gluten-free bread or a 100% whole grain 6. Season the bell pepper with chili flakes, wheat-free rye bread. Whole grain salt and pepper. breads contain more fiber and will help keep you feeling full for a longer 7. Roast the bell pepper for 20 to 40 period of time after a meal. minutes (until cooked). *HUMMUS: I recommend using a plain hummus which is usually about 8. Once the bell pepper is cooked, leave to 130 calories per ⅓ cup serving size. cool fully before storing. If you don’t like hummus, you can use 1 heaped tablespoon of tahini per serving, or half a small/medium avocado per serving. If you choose to substitute avocado for hummus, I recommend cutting the avocado fresh before eating and keeping the other half stored in an airtight container in the fridge to eat the next day. *SUNFLOWER SEEDS: As a substitute for the sunflower seeds, you can use the same amount of pumpkin seeds or pine nuts. 198 How To Store Your Meals (So They Are Ready To Go) 1. Once the roasted bell pepper has cooled fully, divide it into 3 separate containers. 2. Divide the cup of hummus between 3 containers to make 3 servings. 3. Add 2 slices of bread to each of your 3 reusable ziplock bags or containers that you’ll be using to store bread. 4. Take a handful of lettuce mix or baby spinach and divide it between 3 reusable ziplock bags, adding 2 cherry tomatoes to each of the bags. 5. Measure out 3 teaspoons of sunflower seeds between 3 containers so you have 1 teaspoon of sunflower seeds per container. 6. Store all of the prepped ingredients in the fridge. How To Put Your Lunch Together (On The Day) 1. Lightly toast the bread (optional). 2. Cut the cherry tomatoes in half. 3. Spread hummus onto the slices of bread. 4. Top with lettuce, roasted pepper slices and cherry tomato halves. 5. Sprinkle the sunflower seeds and enjoy! 199 199 Dinner #1 Tomato Chicken Curry, Brown Rice & Roasted Green Beans L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free 200 Introduction Healthy chicken curry with brown rice and roasted green beans. A cosy home-cooked meal perfect for evenings when you want to curl up with a blanket and a movie, or just have a few minutes to relax and eat dinner. Tasty, filling, nourishing and satisfying. Prep. Time Cooking Time Regular Calories Servings 15 - 20 min 30 - 40 min Vegan Option +-400 Cal/Serv 3 Portions Cherry TOMATOES CHICKEN BREASTS GREEN BEANS CURRY POWDER PINTO BEANS ONION POWDER PEPPER Brown rice GINGER POWDER ONION Salt Lemon / LIME Ingredients • 3 cups cooked brown rice (+- 1 cup dry) • 1-2 teaspoons curry powder (to taste) • 360g *chicken breast meat • 1 teaspoon onion powder (skinless, boneless) • A pinch of ginger powder • 3 cups cherry tomatoes • Lemon/lime juice • 300g green beans • Salt and pepper to taste • 1/2 medium onion 201 Storing List • 3 x airtight containers for chicken curry • 3 x airtight containers for roasted Alternatives & Suggestions *CHICKEN (VEGAN OPTION): As a green beans • plant-based alternative for the chick- 3 x airtight containers for brown rice en in this curry, you can use either chickpeas or pinto beans. 1/2 cup of Instructions cooked pinto beans is equivalent to 120g serving size of chicken, which 1. Preheat your oven to 400°F/200°C. means you’d need 1 + 1/2 cups for 3 servings. Alternatively, 1 + 1/3 cups 2. Add 1 cup dry brown rice to a small pot of cooked chickpeas would make 3 with about 3 cups of hot water. servings. Drain and rinse the beans/ chickpeas before adding them in. 3. Bring to a boil on the stove and then reduce the heat, cover with a lid, and *CHICKEN (TAKE NOTE): Calories are simmer for 30-40 minutes or until fully based on skinless, boneless chicken cooked. Add more water if needed. breast meat. 4. Line a baking tray with baking paper. 5. Rinse the green beans and cut the ends off. Add them to the baking tray with a quick spray of cooking oil spray. 6. Season with salt and pepper. 7. Roast the green beans for 15-30 minutes or until cooked. 8. Chop the onion into fine pieces and add to a frying pan with a quick spray of cooking oil spray. 9. Cook over a medium/high heat on the stove until the onion starts to brown. You can add a small amount of water to the pan if it gets too dry or to prevent the onion from burning. 202 10. Cooking the onions first and allowing them to brown slightly will add a lot of flavor to the meal. 11. Cut the chicken breast meat into small pieces and add to the pan along with the onion to start cooking. If you’d prefer the vegan alternative, add chickpeas or pinto beans instead of the chicken. 12. Slice the cherry tomatoes into pieces (halves or quarters), and add them to the onions and chicken. 13. After you’ve added the onion, chicken and tomatoes to the pan, add the curry powder, onion powder, pinch of ginger powder, salt, pepper and lime or lemon juice. 14. Cover with a lid, stirring occasionally for a few minutes over a medium heat. 15. Once the chicken curry, green beans and brown rice are cooked, remove from heat and leave to cool. 16. Make sure the chicken is fully cooked before removing from the heat. 203 How To Store Your Meals 1. Once the chicken curry, brown rice and green beans are fully cooked and have How To Put Your Dinner Together (On The Day) 1. You can heat your meal in any way you cooled, you can start to put your meal prefer. I personally like to heat the chick- prep containers together. en curry, green beans and brown rice in a frying pan on the stove over a low to 2. Serve the chicken curry between 3 medium heat. medium containers to make 3 portions. 2. If you choose to heat up your meal in a pan 3. Using 3 small containers, measure out on the stove, keep everything 1 cup of rice to each one to make 3 separate in the pan, turning occasionally portions of rice. until heated through. 4. Lastly, serve the green beans between 3. Once the chicken curry, brown rice and 3 containers. green beans are all heated, serve on a plate and enjoy! 204 205 Dinner #2 Roast Salmon, Sweet Potato, Veggies & Tahini Dip Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free 206 Introduction Salmon with roasted sweet potato, veggie stir-fry and tahini dip. Simple, easy to make, and full of beneficial ingredients. This is a classic, healthy, weight loss meal that will satisfy your appetite and keep you feeling fuller for longer because of the balance of protein, whole carbs, fiber and healthy fats. Prep. Time Cooking Time Regular Calories Servings 15 - 20 min 30 - 40 min Vegan Option +-400 Cal/Serv 2 Portions Onion Powder ONION PEPPER Lemon / LIME Salt OREGANO CAULIFLOWER TAHINI Brussels sprouts GARBANZO BEANS SALMON FILLET Sweet potato Ingredients • 120g *salmon fillet • 1/2 medium onion • 200g sweet potato • Lemon/lime juice • 2 tablespoons tahini • Oregano • 2 teaspoons olive oil • Sea salt and pepper • 200g cauliflower • 160g brussels sprouts 207 208 Storing List • 2 x medium airtight containers to store roasted salmon • 2 x medium airtight containers to store roasted sweet potatoes and veggies • 2 x airtight containers to store tahini dip Roasting Instructions 1. Preheat your oven to 400°F/200°C. 9. Chop the onion into small pieces, and cook in a frying pan with a small amount of 2. Line 2 baking trays with baking paper. cooking oil spray over a medium/high heat until slightly browned but not burned. You 3. Rinse and slice the sweet potato into thin can add a small amount of water to the slices, adding them to one of the baking pan while cooking if needed. trays with a quick spray of cooking oil. 10. Rinse and slice the cauliflower and 4. Season with salt and pepper. Brussels sprouts into pieces, and add them to the pan with the onion. 5. Roast the sweet potato for 30-60 minutes or until cooked. 11. Cook the vegetables over a medium heat with sea salt, pepper, oregano and lemon/ 6. Cut the salmon fillet into 2 pieces, adding lime juice, tossing often. them to the second baking tray. 12. Using 2l containers for the dipping sauce, 7. Squeeze lemon/lime juice over the salm- measure out 1 tablespoon of tahini and 1 on together with sea salt and pepper and teaspoon of olive oil for each one. bake in the oven for 15-20 minutes (or until cooked to your preference). 13. Mix the tahini and olive oil with lemon or lime juice, oregano, a pinch of onion pow- 8. If you’d prefer the vegan option, you can der, salt and pepper. roast chickpeas instead. Drain and rinse the chickpeas before roasting them. For 14. Once the vegetables, sweet potato and roasting instructions, follow directions the salmon are cooked, leave to cool fully for the chickpea snack in week #3 and before storing. season them with onion powder, salt, pepper and (if you’d prefer) a little bit of spice to taste. 209 210 How To Store Your Meals 1. Using 2 medium-sized containers, serve half of the sweet potatoes and How To Put Your Dinner Together (On The Day) 1. You can reheat your meal any way you half of the vegetables into one container, prefer. I recommend reheating the salmon and the remainders into the other. at a lower temperature in the oven or using a frying pan to avoid drying out. 2. Serve each salmon fillet into a medium-sized container. 2. Preheat your oven to about 275°F/135°C. 3. Once everything has cooled, cover all of 3. Cover the salmon and place in the oven on the containers with airtight lids and store a baking tray lined with a baking sheet for in the fridge. 5-15 minutes (checking every 5 minutes) until it’s heated throughout. 4. Once everything has fully cooled, cover all of the containers with airtight lids and 4. Heat the vegetables and sweet potato the store in the fridge. same way in the oven. 5. Alternatively, you may choose to heat the salmon fillet, vegetables and sweet potato in a frying pan over a low to medium. Alternatives & Suggestions 6. Flip the salmon, and toss the vegetables *SALMON (VEGAN OPTION): As a plant- and sweet potatoes occasionally until based alternative for the salmon, you heated through (avoid overcooking to can use chickpeas. Substitute roughly prevent drying). 3/4 cup (120g) of cooked chickpeas for 120g of salmon. Drain and rinse 7. Once your salmon, sweet potatoes and the chickpeas before roasting them. vegetables have been heated, serve on a plate with the tahini dip (to dip the veggies For roasting instructions, follow and sweet potatoes into). directions for the chickpea snack in week #3 and season them with onion powder, salt, pepper and a little bit of 8. Eat and enjoy! spice to taste. 211 212 Fast Weight-Loss Meal Prep For Women Week #4 Week #4 Introduction Meal Overview Breakfast #1 Banana & Peanut Butter Overnight Oats A quick meal prep breakfast that requires almost no effort… but don’t let the simplicity of this recipe fool you! This is a healthy, well-balanced breakfast. Breakfast #2 Green Mango & Vanilla Protein Smoothie Don’t let the bright green color of this smoothie fool you! Instead of tasting nasty greens, you’ll fall in love with the decadent tastes of vanilla and mango. Snack #1 Healthy Peanut Butter Coconut Cookies These healthy cookies are packed with protein, fiber and healthy fats. They make the perfect midday treat, and my fave mid-afternoon pick-me-up! Plus, they’re super easy to throw in your bag or lunch box to take with you wherever you go! Snack #2 Easy Apple & Yogurt Bowl Apple and yogurt make the perfect “grab and go” snack for your lunch box. In 2 minutes or less, turn these 2 simple ingredients, along with a sassy sprinkle of cinnamon, into a cute foodie bowl for your Instagram feed. 214 Lunch #1 Tuna Salad Sandwich An easy, healthy tuna salad sandwich packed with protein and the good kind of carbs that we love. Simple-to-make, nutritious, delicious, filling and great for meal prep. This lunch is perfect for your work or school lunch box! Lunch #2 Hummus, Sweet Potato & Brown Rice Salad This colorful salad will brighten up your lunch break! An easy-to-make, easy-to-throw-in-a-lunch-box kind of meal, that will help keep you feeling energized and focused throughout the afternoon. Dinner #1 Veggie Rice with Spicy Chicken Drumsticks Crispy, spicy chicken drumsticks served with a side of veggie rice. My favorite way to eat vegetables is when they’re cleverly snuck into the rice. Healthy, filling, tasty, and easy-to-make! Dinner #2 Pinto Bean & Potato Curry with Brown Rice A simple, nourishing, and hearty plant-based curry with brown rice. The perfect meal to end a long day. Quickly heat your dinner and cosy up with a blanket on the couch! 215 Week #4 Grocery Shopping List Grains, Starch & Whole Carbs Protein + Plant Based Alternatives ☐ *4 x slices of bread (roughly 100 cal per slice, see not on lunch recipe #1) ☐ *4 x small (60g) or 2 x large (120g) ☐ 345g sweet potato chicken drumsticks ☐ 390g potatoes (See note or use 1 + 2/3 cups black beans) ☐ 1 + 1/3 cup dry brown rice ☐ 1 can/140g drained tuna (canned in water not oil, Or 2/3 cup pinto beans) ☐ 1 + 1/2 cups + 4 tablespoons dry rolled oats ☐ 1 + 1/2 cups cooked pinto beans Fruit + Vegetables (or 1 + 1/3 cups cooked chickpeas) ☐ 3/4 cup plain hummus ☐ 3 cups frozen mango pieces ☐ 6 teaspoons chia seeds ☐ 3 medium bananas ☐ 3 tablespoons peanut butter ☐ 1 medium avocado (roughly 120g) ☐ *2 scoops vanilla protein powder ☐ 3 cups + 4 single cherry tomatoes ☐ 500g bell pepper ☐ 500g mushrooms Baking, Spices + Flavor ☐ 500g green beans ☐ 3 teaspoons olive oil ☐ 1 small/medium onion ☐ 3 tablespoons coconut vinegar/ rice vinegar ☐ 3 to 4 fresh lemons/limes ☐ 4 big handfuls mixed lettuce / baby spinach ☐ 2 tablespoons of mayonnaise/vegan mayo ☐ 2 tablespoons coconut aminos (or soy sauce) ☐ 2 small handfuls baby spinach ☐ Cayenne pepper/chili powder (optional) Milk, Yogurt + Plant Based Alternatives ☐ *1 cup unsweetened coconut milk/coconut beverage (*NB, see note on dinner recipe #2) ☐ 1 teaspoon curry powder ☐ Ginger powder ☐ Cinnamon Pantry Staples ☐ Cooking oil spray (I use avocado or coconut cooking oil spray) ☐ Oregano ☐ Onion powder ☐ Sea salt ☐ Pepper 216 Snack Items - 1400 Calorie A Day Option Snack Items - 1600 Calorie A Day Option ☐ 1/4 cup peanut butter (I like to use an ☐ 1/2 cup peanut butter (I like to use an unsweetened, unsalted one) unsweetened, unsalted one) ☐ 2 teaspoons chia seeds ☐ 4 teaspoons chia seeds (+ 2 tablespoons water) (+ 4 tablespoons water) ☐ 2 tablespoons coconut sugar ☐ 4 tablespoons coconut sugar ☐ 2 tablespoons desiccated coconut ☐ 4 tablespoons desiccated coconut ☐ 1/2 teaspoon cinnamon ☐ 1 teaspoon cinnamon ☐ Small pinch sea salt ☐ Small pinch sea salt ☐ 2 medium apples ☐ 4 medium apples ☐ *2 cups plain yogurt ☐ *4 cups plain yogurt (see note on snack recipe #2) (see note on snack recipe #2) Snack Calories Depending on your current weight, height, and 1200 Calorie a Day Diet goals, you may want to follow a plan that has For a 1200 calorie diet, have all 3 meals each either 1200, 1400, or 1600 calories per day. day, and just leave out the snacks (that means less prep work for you!). You do not need to pur- To make things as simple as possible, I made all chase any of the food items listed under “Snack meal plans based on a 1200 calorie a day total, Items” in the shopping list. and then added snack options which can take your total to either 1400 or 1600 calories. The 1400 Calorie a Day Diet 1200 calorie option has no snacks, the 1400 If you’d like to follow a 1400 calorie diet, you calorie option has one snack per day, and the can go ahead and prepare the 3 meals as well 1600 calorie option simply doubles the snacks as one snack for each day. You can purchase to give you two snacks per day. (This also all of the ingredients on the main shopping list means that if you want to switch between the as well as all ingredients in the “SNACK ITEMS - different daily calorie amounts you can do so 1400 CALORIE A DAY OPTION” list. very easily by simply including, leaving out, or doubling the snack option). So, whether you’re 1600 Calorie a Day Diet following a 1200, 1400, or 1600 calorie diet with For a 1600 calorie diet, prepare all 3 meals and this meal plan, the only thing that will change simply double all of the snack recipes so that will be the snacks (to get your desired amount you have 3 meals and 2 snacks per day. Pur- of calories per day). No matter what your calorie chase all of the ingredients on the main shop- needs are, you can still prepare all of the break- ping list as well as the ingredients in the “SNACK fasts, lunches, and dinners as they are outlined ITEMS - 1600 CALORIE A DAY OPTION” list. in this eating plan. 217 Week #4 Important Notes *BREAD: You can use any kind of bread that you of coconut milk and mix it with water to make 1 like with this recipe. However, I recommend using cup of diluted coconut milk. bread that is roughly 100 calories per slice. If you have a gluten intolerance, it would be in your best *PROTEIN POWDER: I use a plant-based/vegan interest to use a gluten-free bread. I recommend vanilla protein powder sweetened with stevia. using a bread that is as whole grain as possible You can use any protein powder you prefer, but I (meaning that it contains little or no white flours). suggest using one that is slightly sweetened and I prefer to use a whole grain gluten-free bread or flavored with vanilla. a 100% whole grain wheat-free rye bread. Whole Calorie reference: The calorie content in protein grain breads contain more fiber and will keep you powders vary, but the specific brand I use con- feeling full for a longer period of time after a meal. tains approximately 110 calories and 22 grams of protein per 31 grams of powder. *YOGURT: You can use any yogurt you prefer! I like using an unsweetened dairy-free coconut *CHICKEN (TAKE NOTE): Chicken drumsticks can yogurt which is roughly 100 calories per cup. Full range a lot in size. As a rough guideline, a small cream dairy yogurt is approximately 100 calories chicken drumstick can weigh 60g (which would per 3/4 cup serving. I recommend using a plain, be approximately 100 calories), while a large unsweetened yogurt. To make this recipe even chicken drumstick can weigh about 120g (which easier, purchase 2 small containers of yogurt would be approximately 200 calories). I recom- with a serving size of 100-110 cal each, saving mend either using 2 small drumsticks or 1 large you time so you don’t have to measure out the drumstick per serving. yogurt into small containers. Calories differ so much from brand to brand, so *Other alternatives and substitutions (for ingre- check the calories on the yogurt brand you like dients such as nuts, gluten and dairy products) to buy. are available on each individual recipe page. *COCONUT MILK (CALORIES): There are so many *Full instructions and suggestions for vegan/ different types of coconut milk available, and cal- plant-based alternatives are available on each ories can differ a lot from brand to brand. For this individual recipe page. recipe, I use an unsweetened coconut milk (also called a coconut beverage) which is roughly 40 *All cup measurements are based on the stan- calories per cup (I use the brands So Delicious dard US cup measurement. or Silk). I recommend using a coconut milk with a similar calorie content per cup. If you’re only able to get a very thick/calorie dense coconut milk (usually from a can), dilute it with water to make it thinner. Use roughly a 40 calorie serving 218 219 Week #4 This Weeks Full Instructions Introduction Meal prepping time can easily be reduced with one simple rule: Always start by prepping the food that takes the longest amount of time to cook. Foods that typically take longer to cook usually require roasting or baking, but some foods (such as potatoes cooking in a curry or a stew) can take a long time to cook too. Prepping these foods first will help you to save a huge amount of time overall, as you can leave them to cook while you get started on prepping other foods that take less time to cook. We begin the prepping process today by roasting the sweet potatoes and bell peppers, as well as cooking the potatoes for the curry, because these ingredients require the longest amount of cooking time. Before You Start 1. Preheat your oven to 400°F/200°C. Step #1 Roast The Sweet Potato & Bell Pepper 1. Line a baking tray with baking paper. Step #2 Cook Potato & Pinto Bean Curry (Part 1) 1. Peel and chop half a small/medium sized onion, saving the other half of the onion 2. Rinse the sweet potato and bell pepper. for the Veggie Rice & Spicy Chicken Drumsticks dinner recipe. 3. Cut the sweet potato and bell pepper into thin slices. 2. Add the chopped onion to a large pot, with a small amount of cooking oil spray. 4. Add the sweet potato and bell pepper slices to the baking tray (lined with baking 3. Cook over a medium/high heat for a few paper), and add a quick spray of cooking minutes until slightly browned. Add a oil before tossing. small splash of water to the pan if needed, to avoid burning. 5. Season with oregano, salt and pepper. 4. Chop the potatoes into medium-sized 6. Roast for 30-40 minutes (or until cooked). pieces and add to the browned onions in the pot. Cover with a lid and bring to a boil 7. Once the sweet potato and bell pepper are with about 3 cups of hot water. cooked, leave to cool fully before storing. 221 5. Let the potatoes simmer on the stove 6. Once the chia seeds have soaked and have over a medium heat until soft a gel-like consistency, add them to the rest (add more water when needed). of the ingredients before mixing again. 6. Once the potatoes are soft, you can add 7. Take a tablespoon amount of the cookie the other ingredients. batter at a time, and roll it between your palms to make a small cookie dough ball Step #3 Cook Brown Rice 1. Add 1 + 1/3 cups dry brown rice to a and add it to the tray. 8. Keep doing this until all of the batter has been used up, dividing the batter to make 3 small pot with 4 cups of hot water. equal servings of cookies. This recipe usually makes 4 cookies per serving and about 2. Bring to a boil on the stove and then 12 cookies in total. reduce the heat. Cover with a lid, and simmer for 30-40 minutes or until fully cooked. Add more water if needed. 9. Once the baking tray has been filled with cookie dough balls, gently press each one down onto the tray with the back of a fork Step #4 Bake Snack Cookies 1. Turn the oven down to 360°F/180°C. (even if the vegetables are still busy cooking). (this will mould each one into a perfect cookie shape). 10. Bake in the oven for 10 to 15 minutes. 11. When the cookies are ready, leave to cool and set fully before removing from the tray 2. Line a baking tray with a baking sheet. and storing in the refrigerator. 3. In a small bowl, mix 2 teaspoons of chia seeds together with 2 tablespoons of water. Let the chia seeds soak for 5 minutes until its consistency becomes gel-like. Step #5 Cook Chicken Drumsticks 4. To a mixing bowl, measure out 1/4 cup of peanut butter, 2 tablespoons of desiccated 1. If you are making the vegan/plant-based option, then you can skip this step. coconut, 2 tablespoons of coconut sugar and 1/2 teaspoon of cinnamon. 2. Add the chicken drumsticks to a small/ medium frying pan with a quick spray of 5. Add a very small pinch of sea salt before cooking oil spray. mixing everything together. 222 3. Season the chicken drumsticks (on each 4. Add 1 cup of coconut milk to the pot with side) with salt, pepper, a pinch of cayenne 1 teaspoon curry powder, 1 teaspoon pepper/chili powder (optional), onion onion powder, a pinch of ginger powder, powder, oregano, a squeeze of lime/lem- lemon/lime juice, salt and pepper. on juice, and 1 tablespoon of coconut aminos/soy sauce. 5. Let everything simmer until fully cooked, adding more water if needed. 4. Cover pan with a lid and cook over a medium heat on the stove, turning the 6. Once the curry is fully cooked, remove drumsticks every few minutes until from the stove to cool before storing. browned (add a small splash of water to the pan if needed, to avoid burning). 5. Cook until the chicken is fully cooked Step #7 Make Veggie Rice (you can cut into one of the drumsticks to see if it’s fully cooked), but avoid 1. Peel and chop half a small/medium sized overcooking as this can make the meat onion, the other half leftover from the Pinto tough when reheating. Bean and Potato Curry with Brown Rice dinner recipe. 6. Once cooked, leave the chicken to cool fully before storing. 2. Add the chopped onion to a separate medium/large frying pan, with a small Step #6 Cook Potato & Pinto Bean Curry (Part 2) amount of cooking oil spray. 3. Cook over a medium/high heat for a few minutes until slightly browned, adding a small splash of water to the pan if needed, 1. Once the potatoes are soft, you can add to avoid burning. the rest of the ingredients. 2. Rinse the vegetables before slicing the 4. Rinse all of the vegetables before slicing the mushrooms and chopping the bell pep- mushrooms and cutting the green beans per into small pieces. into short pieces. Add the washed and sliced mushrooms and green beans into the pot. 5. Add the mushrooms and bell pepper to the pan with the onion straight away to give them more time to cook, and toss them in 3. Drain and rinse the pinto beans, before the pan occasionally. measuring out 1 + 1/2 cups and add them to the pot of potatoes and vegetables. 223 6. Add the salt, pepper and onion powder to the pan with a squeeze of lime/lemon juice and 1/2 teaspoon of oregano. Step #9 Prep Overnight Oats 1. Starting with 3 glass jars, measure out 1/2 cup of dry rolled oats to each one. 7. Cut the green beans in short pieces, and add to the pan when the mushroom and 2. Peel and smash 3 medium bananas (with bell pepper are almost fully cooked the back of a fork) in a bowl. (to avoid overcooking the green beans). 3. Divide the smashed banana between the 8. Once the brown rice is fully cooked, 3 jars so that there is roughly 1 banana measure out 1 cup and add it to the pan in each. with 1 tablespoon of coconut aminos/soy sauce (if you are making the vegan option, 4. Measure out 2 teaspoons of chia seeds, you can also add the black beans to the as well as a pinch of cinnamon per jar. pan with the rice, as a replacement for the chicken in the meal). 5. You can either mix the peanut butter into the overnight oats by measuring out 1 9. Toss everything together in the pan until tablespoon into each jar, or save it to add it looks ready. 10. Once veggie rice is cooked, leave to cool as a topping for your overnight oats. 6. Add about 1/2 cup water to each jar and fully before storing in airtight containers. mix all of the ingredients in each jar together with the water. 7. Overnight oats should be soaked for at least 8 hours in the fridge before eating. Step #8 Make Tuna Salad Prep 1. Drain and add tuna (or drain, rinse and add pinto beans for a vegan option) to a bowl Step #10 Make Smoothie Prep 1. Start with 2 ziplock bags. and roughly smash with the back of a fork. 2. Measure out 1 + 1/2 cups of frozen mango pieces, 1/2 a small to medium avocado 2. Add lemon/lime juice, salt, pepper, oregano and mayonnaise to the tuna (roughly 60g), 1 scoop of protein powder, 2 (or pinto beans) and mix everything tablespoons of dry rolled oats and a small together. handful of baby spinach into each of the 2 ziplock bags. 224 226 Week #4 Final Step Put All The Meals Together Breakfast #1 Banana & Peanut Butter Overnight Oats Lunch #1 Tuna Salad Sandwich 1. Divide the tuna salad mix (or pinto bean 1. Once all of your overnight oat jars are mix) equally between 2 small reusable prepped, cover each jar with an airtight lid. 2. If you decided to save the peanut butter containers. 2. Store a small handful of baby spinach/ for a topping, measure out 1 tablespoon mixed lettuce and 4 cherry tomatoes of peanut butter to each of your 3 small between 2 small reusable ziplock bags/ containers. Skip this step if you mixed the reusable containers to make 2 small peanut butter into the oats. servings of salad greens (2 cherry tomatoes and a small amount of lettuce in 3. Cover each of the peanut butter containers each one). with a lid, and store in a cool, dark place. 3. Divide 4 slices of bread between 2 reus4. Store all of the overnight oats jars in the able ziplock bags/reusable containers fridge. Breakfast #2 Green Mango & Vanilla Protein Smoothie Prep (2 slices per bag). 4. Cover all of the containers with airtight lids, and seal all of the ziplock bags. 5. Store the tuna salad mix (or pinto bean mix) and salad greens in the fridge. 1. Once all of your ingredients have been divided between 2 ziplock bags, tightly seal the ziplock bags and place in the freezer. 6. Store the bread in a cool, dark place. 227 Lunch #2 Hummus, Sweet Potato & Brown Rice Salad Prep 1. Starting with 3 very small airtight Snack #1 Healthy Peanut Butter Coconut Cookies 1. Once the cookies have cooled fully, you containers to store the salad dressing can store them between 3 small reusable in, measure out 1 tablespoon of coconut ziplock bags or 3 airtight containers. vinegar/rice vinegar to each one with 1 teaspoon of olive oil. 2. Tightly seal the reusable ziplock bags (or cover the containers with airtight lids). 2. Add lemon/lime juice, salt and pepper to each container and mix all the 3. Store the cookies in the fridge to keep ingredients together. 3. Serve an equal amount of the roasted sweet potatoes and bell peppers into 3 medium-sized containers. 4. Using 3 small containers, measure out fresh. Snack #2 Apple & Yogurt Snack 1. Using 2 small reusable airtight containers, measure out 1 cup of yogurt 1/2 cup cooked brown rice to each one to each container (or a 100 calorie serving to make 3 rice servings. 5. Using 3 small containers, measure out 1/4 cup hummus to each one to make 3 hummus servings. size of your preferred yogurt brand). 2. Cover the containers with airtight lids. 3. Store the yogurt containers and apples in the fridge. 6. Using 3 medium-sized reusable ziplock bags (or airtight containers), serve 1 cup of cherry tomatoes and a big handful of baby spinach/mixed lettuce into each one. 7. Once everything has fully cooled, cover all of the containers with airtight lids, and seal the ziplock bags before storing everything in the fridge. 228 Dinner #1 Veggie Rice With Spicy Chicken Drumsticks 1. Once the veggie rice and the chicken drumsticks are both ready, divide the chicken drumsticks between 2 containers and the veggie rice between another 2 containers (so that you have 2 servings of each). 2. Once everything has cooled fully, cover the containers with airtight lids and store in the fridge. Dinner #2 Pinto Bean & Potato Curry with Brown Rice 1. Once the curry is fully cooked, serve it between 3 medium-sized containers to make 3 portions. 2. Serve the cooked brown rice between 3 small containers (1/2 cup per container) to make 3 rice portions. 3. Once everything has cooled fully, cover all of the containers with airtight lids and store in the fridge. 229 Week #4 What You Will Need For This Weeks Meal Storage Storage List ☐ 3 x mason jars, glass jars or mugs with airtight lids ☐ 3 x small airtight containers to store peanut butter ☐ 2 x medium to larger ziplock bags to store smoothie prep ☐ 2 x small/medium airtight containers to store tuna mix ☐ 2 x small reusable ziplock bags (or airtight containers) to store lettuce and tomatoes ☐ 2 x small/medium reusable ziplock bags or airtight containers to store bread ☐ 3 x medium airtight containers to store sweet potato and bell pepper ☐ 3 x small airtight containers to store hummus ☐ 3 x small airtight containers to store brown rice ☐ 3 x very small airtight containers to store salad dressing ☐ 3 x small/medium reusable ziplock bags (or airtight containers) to store lettuce and tomatoes ☐ 3 x small reusable ziplock bags/airtight containers to store cookies ☐ 2 x small reusable airtight containers for yogurt ☐ 2 x medium airtight containers to store chicken drumsticks ☐ 2 x medium/large airtight containers to store the veggie rice ☐ 3 x medium airtight containers to store curry ☐ 3 x medium airtight containers to store brown rice Prepped Food Item Checklist ☐ 3 x jars with overnight oats ☐ 3 x small containers with peanut butter ☐ 2 x ziplock bags with smoothie prep ☐ 2 x small reusable containers with tuna salad mix (or pinto bean mix) ☐ 2 x small reusable ziplock bags/reusable containers with bread ☐ 2 x small reusable ziplock bags/reusable containers with salad greens ☐ 3 x medium airtight containers with sweet potato and bell pepper ☐ 3 x small airtight containers with hummus ☐ 3 x small airtight containers with brown rice ☐ 3 x very small airtight containers with salad dressing 230 ☐ 3 x small/medium reusable ziplock bags with lettuce and tomatoes ☐ 3 x reusable ziplock bags/airtight containers with cookies ☐ 2 x reusable airtight containers for yogurt ☐ 2 x medium airtight containers with chicken drumsticks ☐ 2 x medium/large airtight containers with veggie rice ☐ 3 x containers with pinto bean & potato curry ☐ 3 x containers with cooked brown rice Time Estimates Prep. Time Cooking Time 60 - 77 min 100 - 135 min Take Note: Time Estimates 1. Take note: PREP TIME indicates a realistic 3. Take note: TOTAL TIME can vary greatly time frame. This is the actual time required depending on multiple factors such as: for prepping your meals. This includes the pace at which each individual works, chopping the vegetables, mixing the muffin how many pots and pans you have to use, batter, prepping the overnight oats, etc. and how many stove top burners and oven This should take roughly an hour, or more, space you have to work with. of focused time to complete. I suggest prepping ingredients and recipes while other ingredients cook on the stove 2. Take note: COOK TIME does not indicate or bake in oven to speed up the process a realistic time frame, due to the fact that and to reduce total time spent on weekly multiple items will be cooking at the same meal prepping. time. Cook time indicates the total stovetop or total oven cooking time for all of the recipes. However, most of the items will cook while you prep other items and while multiple other items are cooking. 231 Breakfast #1 Banana & Peanut Butter Overnight Oats L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free option 232 Introduction A quick meal prep breakfast that requires almost no effort… but don’t let the simplicity of this recipe fool you! This is a healthy, well-balanced breakfast. The whole carbs from the oats and banana, and the protein & healthy fats from peanut butter and chia seeds will keep you full throughout the morning, providing the nutrition your body needs to get you through the day. Usually eaten straight from the jar with a spoon, it takes just a minute to heat this breakfast up before you get on with your busy day! Prep. Time Plant Based Calories Servings 5 min Vegan +-400 Cal/Serv 3 Portions Rolled Oats BANANA PEANUT BUTTER Cinnamon chia SEEDS Ingredients • 1 + 1/2 cups dry rolled *oats • 3 medium *bananas • 6 teaspoons *chia seeds • Cinnamon Toppings • 233 3 tablespoons *peanut butter Storage List • • Alternatives & Suggestions 3 x mason jars, glass jars or mugs with *OATS: Oats are naturally gluten-free, airtight lids however 3 x small airtight containers to store occur if they are produced in the peanut butter same place as wheat, barley or rye. cross-contamination can Most people with Coeliac disease can tolerate oats labeled gluten-free. Instructions *BANANA: If you don’t love banana 1. Starting with 3 glass jars, measure out in your breakfast oats, you can use 1 1/2 cup of dry rolled oats to each one. cup of mango pieces, or 1 chopped medium apple per serving. 2. Peel and smash 3 medium bananas Calorie reference: 3 cups of mango pieces or 3 medium apples have ap- (with the back of a fork) in a bowl. proximately the same calorie content as 3 bananas. 3. Divide the smashed banana between the 3 jars so that there is roughly 1 banana in *CHIA SEEDS: A great alternative for each jar. chia seeds is flax seeds. 6 teaspoons of flax seeds are the equivalent to 6 4. Measure out 2 teaspoons of chia seeds, teaspoons of chia seeds. as well as a pinch of cinnamon per jar. *PEANUT 5. You can either mix the peanut butter into BUTTER: Peanut butter can be substituted with plain dairy the overnight oats by measuring out 1 yogurt, or a dairy-free yogurt (I use an tablespoon into each jar, or save it to add unsweetened plain coconut yogurt) as a topping for your overnight oats. to make this recipe nut-free. 1 tablespoon of peanut butter is roughly 100 6. Add about 1/2 cup water to each jar calories, so use a serving of yogurt or and mix all of the ingredients in each coconut yogurt that equals 100 calo- jar together with the water. ries (check the nutritional information of your chosen brand to measure the correct serving size). Another nut-free 7. Overnight oats should be soaked overnight for at least 8 hours in the alternative for this recipe could be fridge before eating. sunflower seeds. Use 2 tablespoons of raw sunflower seeds instead of 1 tablespoon of peanut butter. 234 235 How To Put Your Breakfast Together (On The Day) 1. Simply grab your overnight oats jar from the fridge and give it a quick stir. If the consistency is too thick for you, add a small drop of water when stirring. Top with peanut butter if you didn’t already mix it in during the meal prep stage. 2. Enjoy with a spoon straight out of the jar before you head out for the day, or pack in your bag and enjoy when you get to school or work (make sure your jar is airtight and won’t leak)! 3. Alternatively, you can get fancy and serve your overnight oats in a bowl with a peanut butter swirl topping before taking an Insta pic and tagging me @liezljayne so that I can see your yummy breakfast. How To Store Your Meals Easy Heating Instructions (Optional) 1. Once all of your overnight oat jars are prepped, cover each jar with an airtight lid. 1. If you’re in the mood for a cosy breakfast, you can heat these overnight oats up in almost no time at all. 2. If you decided to save the peanut butter for a topping, measure out 1 tablespoon of peanut butter to each of your 3 small 2. Simply grab your jar of overnight oats containers. Skip this step if you mixed the from the fridge, pour the soaked oats into peanut butter into the oats. a small sauce pot and stir until heated through for a minute over a medium heat. 3. Cover each of the peanut butter containers with a lid, and store in a cool, dark place. 3. Top with peanut butter if you didn’t already add it to the oats already. 4. Store all of the overnight oats jars in the fridge. 4. Serve in a bowl, eat with a spoon & enjoy! 236 237 Breakfast #2 Green Mango & Vanilla Protein Smoothie L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free 238 Introduction Don’t let the bright green color of this smoothie fool you! Instead of tasting nasty greens, you’ll fall in love with the decadent tastes of vanilla and mango. This easy-to-prep smoothie will leave you feeling vibrant and energized for the day ahead. Plus, once you’ve gotten the prep work out of the way, this smoothie can be made in less than 2 minutes. Prep. Time Plant Based Calories Servings 3 - 5 min Vegan +-400 Cal/Serv 2 Portions Ingredients • 3 cups frozen *mango pieces • 2 scoops vanilla *protein powder • 1 medium *avocado (roughly 120g) • 4 tablespoons dry rolled *oats • 2 small handfuls baby spinach • 1 cup of water (or as needed) • Ice to taste Water Ice Baby Spinach Avocado Storage List • 2 x medium to large ziplock bags to Mango pieces store smoothie prep Smoothie Prep 1. Start with 2 ziplock bags. 2. Measure out 1 + 1/2 cups of frozen mango pieces, 1/2 a small to medium avocado (roughly 60g), 1 scoop of Dry Rolled Oats protein powder, 2 tablespoons of dry rolled oats and a small handful of baby spinach into each of the 2 ziplock bags. Protein Powder 239 Alternatives & Suggestions *FROZEN MANGO: If you cannot find frozen blend it up (unlike the avocado which will be mango, cut up fresh mango to use and freeze added during the prep stage). whatever you don’t use for this recipe. Alternatively, you can also use bananas (3 medium *OATS: Oats are naturally gluten-free, howev- sliced bananas instead of 3 cups of mango), or er cross-contamination can occur if they are apples (3 medium chopped apples). produced in the same place as wheat, barley or rye. Most people with Coeliac disease can *PROTEIN POWDER: I use a plant-based/vegan tolerate oats labeled gluten-free. vanilla protein powder sweetened with stevia. You can use any protein powder you prefer, but *BABY SPINACH: You don’t really taste a small I suggest using one that is slightly sweetened handful of baby spinach in a smoothie at all, and flavored with vanilla. however you can leave the baby spinach out of this recipe if you want to, or you can sub- Calorie reference: The protein powder I use is stitute it with another leafy green (like mixed about 110 calories per 31g scoop. lettuce greens) Avoid leafy greens that have a strong flavor, like arugula or kale (these *AVOCADO: Instead of using avocado in this greens have a very strong taste in a smoothie). recipe, you can use a plain dairy yogurt or a plain dairy-free yogurt (I like to use a plain un- Measure out the equivalent of 100 calories. If sweetened coconut yogurt). you decide to use yogurt instead of avocado, add the yogurt to your smoothie prep when you Calorie reference: Use a serving size equivalent blend it up (unlike the avocado which will be to roughly 100 calories of your choice brand of added during the prep stage). yogurt. For example, instead of using 60g or 1/2 a medium avocado, you can use 3/4 cup of full cream plain dairy yogurt or about 1 cup of plain unsweetened coconut yogurt. Take note that the calorie content of all brands and types of yogurt differ, so check the nutritional information of your chosen brand to measure out the equivalent of 100 calories. If you decide to use yogurt instead of avocado, add the yogurt to your smoothie prep when you 240 241 How To Store Your Meals 1. Once all of your ingredients have been divided between 2 ziplock bags, How To Put Your Breakfast Together (On The Day) 1. In the morning, grab one of the frozen tightly seal the ziplock bags and smoothie packs from the freezer. place in the freezer. 2. Pour the frozen smoothie mix into a blender with about 1/2 cup water (or as needed). 3. Add ice cubes if you want to. 4. Blend until smooth, pour into a glass & enjoy! 242 243 Snack #1 Healthy Peanut Butter Coconut Cookies L I E ZL’S FAVORITE! Q UICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free option 244 Introduction Cookies for snack time? Yes, please! These healthy cookies are packed with protein, fiber and healthy fats. They make the perfect midday treat, and my fave mid-afternoon pick-me-up! Plus, they’re super easy to throw in your bag or lunch box to take with you wherever you go! Prep. Time Cooking Time Plant Based Calories Servings 5 min 10 -15 min Vegan +-200 Cal/Serv 3 Portions COCONUT SUGAR Peanut butter CINNAMON DESICCATED COCONUT Water Salt CHIA Seeds Ingredients • 1/4 cup *peanut butter • 2 tablespoons desiccated coconut (I like to use an unsweetened, unsalted one) • 1/2 teaspoon cinnamon • 2 teaspoons chia seeds • Small pinch sea salt • 2 tablespoons water • (Makes 12 cookies, 4 cookies per serv) • 2 tablespoons *coconut sugar 245 Storing List • 3 x small reusable ziplock bags/airtight How To Store Your Meals 1. Once the cookies have cooled fully, containers to store cookies you can store them between 3 small reusable ziplock bags or 3 airtight containers. 2. Tightly seal the reusable ziplock bags (or cover the containers with airtight lids). 3. Store the cookies in the fridge. Instructions 1. Preheat your oven to 360°F/180°C. 7. Take a tablespoon amount of the cookie batter at a time, and roll it between your 2. Line a baking tray with a baking sheet. palms to make a small cookie dough ball and add it to the tray. 3. In a small bowl, mix 2 teaspoons of chia seeds together with 2 tablespoons of 8. Keep doing this until all of the batter has water. Let the chia seeds soak for 5 been used up, dividing the batter to make minutes until its consistency becomes 3 equal servings of cookies. This recipe gel-like. usually makes 4 cookies per serving and about 12 cookies in total. 4. To a mixing bowl, measure out 1/4 cup of peanut butter, 2 tablespoons of 9. Once the baking tray has been filled with desiccated coconut, 2 tablespoons cookie dough balls, gently press each one of coconut sugar and 1/2 teaspoon down onto the tray with the back of a fork of cinnamon. (this will mould each one into a perfect cookie shape). 5. Add a very small pinch of sea salt before mixing everything together. 6. Once the chia seeds have soaked and have 10. Bake in the oven for 10 to 15 minutes. 11. When the cookies are ready, leave to cool a gel-like consistency, add them to the rest and set fully before removing from the of the ingredients before mixing again. tray and storing in the refrigerator. 246 Alternatives & Suggestions *PEANUT BUTTER How To Put Your Snack Together (On The Day) (NUT-FREE OPTION): Peanut butter is 1. Your snack is all ready to go! Simply grab the most important ingredient in this the cookies from the fridge (you can pack recipe, but there are some great pea- them in your lunch box in the morning, or nut-free and nut-free butters out there snack on them at home) and enjoy! that can make great alternatives. If you have a peanut allergy, but you’re still able to have tree nuts, you can use any other tree nut butter you prefer (for example: almond butter, cashew butter, or hazelnut butter). If you cannot eat peanuts or tree nuts, you can try a seed butter like sunflower seed butter (try the Sun Butter brand), or a 5 seed butter made entirely from various seeds (try the brand Beyond The Equator). You could even use a nut-free and seed-free soy butter as a substitute (try the brand Don’t Go Nuts). I do not recommend using tahini made from sesame seeds as it has a very strong, savory flavor. Calorie reference: 1 tablespoon of peanut butter is roughly 100 calories, use 1 tablespoon or a 100 calorie serving size of your chosen peanut-free/nutfree substitute. *COCONUT SUGAR: I prefer to use coconut sugar because it contains more nutrients than a lot of other sugars and sugar substitutes, but you can use any granulated sugar you like. However, I don’t recommend using honey or syrup in this recipe, as it will change the texture. 247 Snack #2 Easy Apple & Yogurt Bowl QUICK RECIPE Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free 248 Introduction Apple and yogurt make the perfect “grab and go” snack for your lunch box. In 2 minutes or less, turn these 2 simple ingredients, along with a sassy sprinkle of cinnamon, into a cute foodie bowl for your Instagram feed. Prep. Time Plant Based Calories Servings 2 min Vegan +-200 Cal/Serv 2 Portions Ingredients • 2 medium *apples • 2 cups plain *yogurt (I use unsweetened coconut yogurt) Yogurt Storage List • 2 x small reusable airtight containers for yogurt Instructions 1. Using 2 small reusable airtight containers, measure out 1 cup of yogurt to each container Apples (or a 100 calorie serving size for your preferred yogurt brand). 2. Cover the containers with airtight lids. How To Store Your Snacks • Store the yogurt containers and apples in the fridge. 249 Alternatives & Suggestions *APPLES: It’s easy to switch up the fruit in this snack. Yogurt is delicious How To Put Your Snack Together (On The Day) 1. Serve the yogurt in a bowl and top with chopped apple (chop on the day you eat it) paired with so many different kinds of fruits. A medium-sized apple is and add a quick sprinkle of cinnamon. Tag roughly 100 calories, so you can use with your Insta pics @liezljayne #liezljayne any other serving size of fruit with the equivalent number of calories. 2. Alternatively, pack the yogurt and apple in your lunch box together with a spoon, and Calorie reference for 100 cal alterna- enjoy at school or work. tives to apple: 1 medium banana, 1 medium grapefruit, 1 medium pear, 2 cups of strawberries, 2 cups cantaloupe pieces, or 1 cup mango pieces. *YOGURT: Use any yogurt you prefer! I like using an unsweetened dairyfree coconut yogurt which is roughly 100 calories per cup. Full cream dairy yogurt is approximately 100 calories per 3/4 cup serving. I recommend using a plain, unsweetened yogurt. To make this recipe even easier, purchase 2 small containers of yogurt with a serving size of 100-110 cal each, saving you time so you don’t have to measure out the yogurt into small containers. Calories differ so much from brand to brand, so check the calories on the yogurt brand of your choice. 250 251 Lunch #1 Tuna Salad Sandwich QUICK RECIPE Dietary Notes: Gluten-free option, Dairy-free, Vegan option, Nut Free 252 Introduction An easy, healthy tuna salad sandwich packed with protein and the good kind of carbs that we love. Simple-to-make, nutritious, delicious, filling and great for meal prep. This lunch is perfect for your work or school lunch box! Prep. Time Regular Calories Servings 5 min Vegan Option +-400 Cal/Serv 2 Portions Tuna Bread Mayonnaise Lemon / LIME OREGANO Cherry Tomatoes Salt PEPPER Baby spinach/lettuce mix Ingredients • • • 1 can/140g drained *tuna • Handful fresh baby spinach/lettuce mix (in water and salt, not oil) • 4 cherry tomatoes 4 x slices of *bread • Lemon/lime juice (roughly 100 cal per slice) • Oregano 2 tablespoons of mayonnaise/ vegan • Pepper and sea salt mayonnaise (+-100 cal per tablespoon) 253 Storing List • 2 x airtight containers to store tuna mix • 2 x reusable ziplock bags (or airtight containers) to store lettuce and tomatoes • 2 x reusable ziplock bags or airtight containers to store bread 254 Instructions 1. Drain and add tuna (or drain, rinse and How To Store Your Meal 1. Divide the tuna salad mix (or pinto bean add pinto beans for a vegan option) to a mix) equally between 2 small reusable bowl and smash with the back of a fork. containers. 2. Add lemon/lime juice, salt, pepper, 2. Store a small handful of baby spinach/ oregano and mayonnaise to the tuna mixed lettuce and 4 cherry tomatoes or pinto beans) mix everything together. between 2 small reusable ziplock bags/ reusable containers to make 2 small servings of salad greens (2 cherry Alternatives & Suggestions tomatoes and a small amount of lettuce in each one). *TUNA (VEGAN OPTION): As a plantbased/vegan alternative to the tuna, I 3. Divide 4 slices of bread between 2 like to use pinto beans in this sand- reusable ziplock bags/reusable wich. You can simply drain and rinse containers (2 slices per bag). the pinto beans straight from the can and add them to the recipe in place of the tuna. Substitute 1/2 can of tuna 4. Cover all of the containers with airtight lids, and seal all of the ziplock bags. (about 70g drained) for 1/3 cup (125g) cooked and drained pinto beans (2/3 cup pinto beans for 140g tuna). 5. Store the tuna salad mix (or pinto bean mix) and salad greens in the fridge. *BREAD: You can use any kind of bread that you like with this recipe. 6. Store the bread in a cool, dark place. However, I recommend using bread that is roughly 100 calories per slice. If you have a gluten intolerance, it would be in your best interest to use a gluten-free bread. I recommend using a bread that is as whole grain as How To Put Your Lunch Together (On The Day) 1. Lightly toast the bread (optional) and cut possible (meaning that it contains the cherry tomatoes in half. little or no white flours). I prefer to use a whole grain gluten-free bread 2. Spread the tuna salad (or pinto bean mix) or a 100% whole grain wheat-free rye onto each piece of bread. bread. Whole grain breads contain more fiber and will keep you feeling full for a longer period of time after a meal. 3. Top with lettuce and cherry tomato halves. 4. Eat and enjoy! 255 Lunch #2 Hummus, Sweet Potato & Brown Rice Salad L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free 256 Introduction This colorful salad will brighten up your lunch break! An easy-to-make, easy-to-throw-in-a-lunchbox kind of meal, that will help keep you feeling energized and focused throughout the afternoon. Perfect for packing up in the morning and enjoying at your desk! Prep. Time Cooking Time Plant Based Calories Servings 10 - 15 min 30 - 40 min Vegan +-400 Cal/Serv 3 Portions Baby spinach/lettuce mix Cherry Tomatoes RED Bell Pepper Lemon / LIME Salt OLIVE OIL PEPPER Hummus OREGANO Sweet potato BROWN RICE Ingredients • 3/4 cup plain *hummus • 3 teaspoons olive oil • 345g sweet potato • 3 tablespoons coconut vinegar/rice vinegar • 1+1/2 cups cooked brown rice • 3 big handfuls baby spinach/mixed lettuce (about 1/2 cup dry) • Lemon/lime juice • 3 cups cherry tomatoes • Oregano • 300g red bell pepper • Sea salt and pepper 257 258 Storage List • 3 x medium airtight containers to store Instructions 1. Preheat your oven to 400°F/200°C . sweet potato and bell pepper • 3 x small airtight containers to store 2. Add 1/2 cup dry brown rice to a small pot hummus • 3 x small airtight containers to store brown rice • • with 1 cup of hot water. 3. Bring to a boil on the stove and then 3 x very small airtight containers to store reduce the heat. Cover with a lid, and salad dressing simmer for 30-40 minutes or until fully 3 x small/medium reusable ziplock bags cooked. Add more water if needed. (or airtight containers) to store lettuce and tomatoes 4. Line a baking tray with baking paper. 5. Rinse the sweet potato and bell pepper. Alternatives & Suggestions 6. Cut the sweet potato and bell pepper into thin slices. *HUMMUS: I recommend using a plain hummus that is roughly 100 calories per 1/4 cup serving size. 7. Add the sweet potato and bell pepper slices to the baking tray (lined with baking If you don’t like hummus, you can paper), and add a quick spray of cooking substitute it with 1 tablespoon of tahi- oil before tossing. Season with oregano, ni per serving (to drizzle over the rice, salt and pepper. bell pepper and sweet potatoes), or 1/2 a small/medium avocado (about 60g per serving). I recommend cutting the avocado 8. Roast for 30-40 minutes (or until cooked). 9. Once the sweet potato, bell pepper and brown rice are cooked, leave to cool fully fresh before eating, and keeping the before storing. other 1/2 stored in an airtight container in the fridge for the next day. Another option could be to use 1/3 cup cooked chickpeas or 1/2 cup cooked black beans. If using beans or chickpeas, add them straight to the salad, and squeeze lemon/lime juice over them to keep them fresh. 259 260 How To Store Your Meals 1. Starting with 3 very small airtight containers to store the salad dressing How To Put Your Lunch Together (On The Day) 1. Quickly rinse the baby spinach/lettuce in, measure out 1 tablespoon of coconut mix and cherry tomatoes (optional). vinegar/rice vinegar to each one with 1 teaspoon of olive oil. 2. Add the baby spinach/lettuce mix and cherry tomatoes to a plate or an airtight 2. Add lemon/lime juice, salt and pepper lunch box container together with the to each container and mix all the roasted sweet potato and bell pepper, ingredients together. cooked brown rice, and hummus. 3. Serve an equal amount of the roasted 3. Mix and drizzle the salad dressing over sweet potatoes and bell peppers into 3 everything before tossing. medium-sized containers. 4. Eat fresh and enjoy! 4. Using 3 small containers, measure out 1/2 cup cooked brown rice to each one to make 3 rice servings. 5. Using 3 small containers, measure out 1/4 cup hummus to each one to make 3 hummus servings. 6. Using 3 medium-sized reusable ziplock bags (or airtight containers), serve 1 cup of cherry tomatoes and a big handful of baby spinach/mixed lettuce into each one. 7. Once everything has fully cooled, cover all of the containers with airtight lids, and seal the ziplock bags before storing everything in the fridge. 261 Dinner #1 Veggie Rice with Spicy Chicken Drumsticks Dietary Notes: Gluten-free, Dairy-free, Vegan option, Nut Free 262 Introduction Crispy, spicy chicken drumsticks served with a side of veggie rice. My favorite way to eat vegetables is when they’re cleverly snuck into the rice. Healthy, filling, tasty, and easy-to-make! Prep. Time Cooking Time Regular Calories Servings 15 - 20 min 30 - 40 min Vegan Option +-400 Cal/Serv 2 Portions RED BELL PEPPER Cayenne pepper/chili powder Green Beans Onion POWDER Chicken Drumsticks Onion Olive oil Mushrooms Brown Rice Coconut aminos Lemon / LIME SALT Oregano PEPPER Ingredients • 4 x small (60g) or 2 x large (120g) • *Chicken drumsticks (240g total) • 2 tablespoons coconut aminos (or soy sauce) 1 cup cooked brown rice • Lemon/lime juice (roughly 1/3 cup dry) • Oregano • 200g green beans • Cayenne pepper/chili powder (optional) • 200g bell peppers • Onion powder • 200g mushrooms • Salt and pepper (to taste) • 1/2 small/medium onion 263 Storing List • • Alternatives & Suggestions 2 x medium airtight containers to store *CHICKEN (VEGAN OPTION): As a chicken drumsticks plant-based alternative to chicken, 2 x medium/large airtight containers to add black beans to the veggie rice. store the veggie rice Drain and rinse the beans, adding them to the vegetables along with the cooked rice. Substitute 1 + 2/3 cups Instructions of cooked black beans for the 240g of chicken drumsticks. 1. Add 1/3 cup dry brown rice to a small pot with 1 cup of hot water. *CHICKEN (TAKE NOTE): Chick- en drumsticks can range a lot in 2. Bring to a boil on the stove and then size. As a rough guideline, a small reduce the heat, cover with a lid, and chicken drumstick can weigh 60g simmer for 30-40 minutes or until fully (which cooked. Add more water if needed. 100 calories), while a large chicken would be approximately drumstick can weigh about 120g (which would be approximately 200 3. Add the chicken drumsticks to a small/ medium frying pan with a quick spray of calories). I recommend either using 2 cooking oil spray. small drumsticks or 1 large drumstick per serving. 4. Season the chicken drumsticks (on each side) with salt, pepper, a pinch of cayenne pepper/chili powder (optional), onion powder, oregano, a squeeze of Lime/ lemon juice, and 1 tablespoon of coconut aminos/soy sauce. 5. Cover pan with a lid and cook over a medium heat on the stove, turning the drumsticks every few minutes until browned (add a small splash of water to the pan if needed, to avoid burning). 6. Cook until the chicken is fully cooked (you can cut into one of the drumsticks to see if it’s fully cooked). 264 15. Toss everything together in the pan until 7. Peel and chop half a small/medium sized it looks ready. onion, saving the other half for the Pinto Bean & Potato Curry with Brown Rice 16. Once the veggie rice and chicken drum- dinner recipe. sticks are cooked, leave to cool fully before storing in airtight containers. 8. Add the chopped onion to a separate medium/large frying pan, with a small amount of cooking oil spray. 9. Cook over a medium/high heat for a few minutes until slightly browned, adding a small splash of water to the pan if needed, to avoid burning. 10. Rinse all of the vegetables before slicing the mushrooms and chopping the bell pepper into small pieces. 11. Add the mushrooms and bell pepper to the pan with the onion straight away to give them more time to cook, tossing them in the pan occasionally. 12. Add the salt, pepper and onion powder to the pan with a squeeze of lime/lemon juice and 1/2 teaspoon of oregano. 13. Cut the green beans in short pieces, and add to the pan when the mushroom and bell pepper are almost fully cooked (to avoid overcooking the green beans). 14. Once the brown rice is fully cooked, measure out 1 cup and add it to the pan with 1 tablespoon of coconut aminos/ soy sauce. If you are making the vegan option, add the black beans to the pan together with the rice as a replacement for the chicken in the meal. 265 How To Put Your Dinner Together (On The Day) 1. You can reheat your meal any way you prefer. 2. I recommend reheating the chicken at a low temperature in the oven or using a frying pan to avoid drying out the meat. 3. Preheat the oven to about 275°F/135°C . 4. Cover the chicken and place in the oven on a baking tray lined with a baking sheet for 5-15 minutes (checking every 5 minutes) until it’s heated throughout. 5. Alternatively, you may choose to heat the chicken in a frying pan over a low-medium heat on the stove. Cover the pan with a lid to retain moisture. 6. You can use a small amount (a quick spray) of cooking oil spray to grease the pan. 7. Turn the drumsticks occasionally until How To Store Your Meals heated through. Avoid overcooking to prevent drying. 1. Once everything is ready, divide the chicken drumsticks between 2 contain- 8. Heat the veggie rice in a pan covered ers and the veggie rice between another with a lid over a medium heat, tossing 2 containers (so that you have 2 occasionally until fully heated. servings of each). 9. Once your chicken and veggie rice has been heated, serve on a plate. 2. Once everything has cooled fully, cover the containers with airtight lids and store in the fridge. 10. Eat and enjoy! 266 267 Dinner #2 Pinto Bean & Potato Curry with Brown Rice L I EZL’S FAVORIT E! Dietary Notes: Gluten-free, Dairy-free, Vegan, Nut Free 268 Introduction A simple, nourishing, and hearty plant-based curry with brown rice. The perfect meal to end a long day. Quickly heat your dinner and cosy up with a blanket on the couch! Prep. Time Cooking Time Plant Based Calories Servings 15 - 20 min 30 - 40 min Vegan +-400 Cal/Serv 3 Portions Potatoes Green beans Pinto BEANS Chicken Drumsticks Onion Lemon / LIME BROWN RICE SALT Mushrooms Onion POWDER Ginger Powder PEPPER Fresh Cilantro Coconut Milk Curry Powder Ingredients • 1 + 1/2 cups cooked *pinto beans • 1 teaspoon curry powder (or 1 + 1/3 cups cooked chickpeas) • 1 teaspoon onion powder • 390g potatoes • Pinch ginger powder • 1+ 1/2 cups cooked brown rice • Lemon/lime juice (roughly 1/2 cup dry) • Sea salt and pepper • 300g mushroom • 4 to 5 cups of water (or as needed) • 300g green beans • Fresh cilantro to garnish (optional) • 1/2 small/medium onion • 1 cup unsweetened *coconut milk/coconut beverage (NB, see note) 269 Storing List Alternatives & Suggestions • 3 x airtight containers to store curry *PINTO BEANS: You can use chick- • 3 x airtight containers to store brown rice peas instead of pinto beans for this recipe. Use 1 + 1/3 cup (roughly 216g) cooked and drained chickpeas per 1 Instructions + 1/2 cup (roughly 360g) serving of pinto beans. 1. Add 1/2 cup dry brown rice to a small pot with 1 cup of hot water. *COCONUT MILK (CALORIES): There are so many different types of coconut 2. Bring to a boil on the stove and then milk available, and calories can differ reduce the heat. Cover with a lid, and a lot from brand to brand. For this simmer for 30-40 minutes or until fully recipe, I use an unsweetened coconut cooked. Add more water if needed. milk (also called a coconut beverage) which is roughly 40 calories per cup 3. Peel and chop half a small/medium (I use the brands So Delicious or sized onion, saving the other half of Silk). I recommend using a coconut the onion for the Veggie Rice & Spicy milk with a similar calorie content per Chicken Drumsticks dinner recipe. cup. If you’re only able to get a very thick/calorie dense coconut milk 4. Add the chopped onion to a large pot, (usually from a can), dilute it with with a small amount of cooking oil spray. water to make it thinner. Use roughly a 40 calorie serving of coconut milk and mix it with water to make 1 cup 5. Cook over a medium/high heat for a few of diluted coconut milk. minutes until slightly browned. Add a small splash of water to the pan if Storing needed, to avoid burning. leftover coconut milk: Coconut milk freezes really well, so I always freeze whatever I won’t be 6. Chop the potatoes into medium-sized using within the next few days. pieces and add to the browned onions in the pot. Cover with a lid and bring to Pour any leftover coconut milk into a boil with about 3 cups of hot water. empty ice cube trays and place in the freezer to set. Once set, store the 7. Let the potatoes simmer on the stove frozen coconut cubes in a reusable over a medium heat until soft ziplock bag in the freezer until you (add more water when needed). need it for another recipe. 8. Once the potatoes are soft, add the other ingredients. 270 9. Rinse the vegetables before slicing the How To Store Your Meal mushrooms and cutting the green beans into short pieces. Add the washed and 1. Serve the curry between 3 medium-sized containers to make 3 portions. sliced mushrooms and green beans into the pot. 2. Serve the cooked brown rice between 3 small containers ( 1/2 cup per container) 10. Drain and rinse the pinto beans, before to make 3 rice portions. measuring out 1 + 1/2 cups and adding them to the pot of potatoes and vegetables 3. Once everything has cooled fully, cover all of the containers with airtight lids and 11. Add 1 cup of coconut milk to the pot with store in the fridge. 1 teaspoon curry powder, 1 teaspoon onion powder, a pinch of ginger powder, lemon/lime juice, salt and pepper. How To Put Your Dinner Together (On The Day) 12. Let everything simmer until fully cooked, adding more water if needed. 1. You can reheat your meal any way you prefer. I recommend reheating the curry 13. Once the curry and the brown rice are and rice in a pan on the stove (over a low both fully cooked, remove from the stove to medium heat). to cool before storing. 2. I personally prefer to keep the curry on one side of the pan, and the rice on the other side of the pan while heating. 3. I recommend using a non-stick frying pan with a lid so that the food cooks through without drying or burning. 4. You can use a small amount (a quick spray) of cooking oil spray to grease the pan, and a little bit of water if needed. 5. Toss the curry and rice occasionally until heated through (avoid overcooking to prevent drying). 6. Serve on a plate, eat and enjoy! 271 272 Tips & Suggestions Some Helpful Information Using Meal Prep With The Beautiful Body Guide & The Point System don’t let that discourage you. It gets so much Great news! If you already use The Beautiful Think of meal prepping like a new skill that Body Guide (my other Ebook series) and The you are trying to learn. It may take some time Point System (the easy calorie tracking system initially to find and source the ingredients and I created), you’ll be happy to know that this containers that you need for meal prepping. meal prep Ebook works perfectly with them. You may have to venture out and try out a new quicker every time you do it, because you learn as you go. grocery store to find the ingredients that you I know a lot of you already use The Beautiful need. But once you know where to get a certain Body Guide and The Point System, so it was ingredient, you know where to get it. You will important to me that I make this Ebook in- not have to look for it over and over again! For ter-usable with them. example, it may take some effort finding whole rolled/old fashioned oats initially, but it’s not However, if you don’t use The Beautiful Body impossible to find. Open your phone or laptop Guide or The Point System, then no worries - and search Google to find brands available to this Ebook and meal prep eating plan works you in the area you live. perfectly as a stand alone guide too! If you are Reusing Storage Containers/ Storage Bags using The Point System, then all you need to know is that each individual meal serving in this Ebook will give you roughly 400 calories each (or 4 points each). Each individual snack Finding the right containers to store your meals serving in this Ebook amounts to approximate- and snacks in is really important! Equally as ly 200 calories each (or 2 points each). So you important as the meal prep itself. can enjoy any meal serving for 4 points each, I like to use glass meal prep containers with and any snack serving for 2 points each! BPA-free plastic lids. I ordered some off of Meal Prep Get’s Quicker Every Time Amazon and I reuse them over and over again. These have been some of the best items I’ve invested in to help me to maintain my healthy Meal prepping all of your meals may initially lifestyle. I recommend trying to find contain- seem like a daunting task, and it may be a bit ers that you can use over and over again. They of extra work and time in the beginning - but may be a little bit more expensive initially, but 273 in the long run it will be worth it as you won’t cess. I simply wash the ziplock bags out after I need to re-purchase disposable containers have used them, place them on the drying rack over and over again. Using disposable plastic and then they are ready to be used again the containers that can only be used once or twice next time I meal prep. before being thrown away is not good for the environment or for your wallet. Investing in I often like to label the ziplock bags with a per- reusable containers helps prevent unneces- manent marker so that I can use the same bag sary waste and can save money in the long run. for the same type of food item over and over again. For example, I’ll label a bag “bread” and I have invested in a whole lot of different types keep using that bag for bread slices. I’ll label an- of reusable containers so that I can make use other bag “smoothie prep” and will keep using of multiple shapes and sizes (you will find a that bag over and over again for smoothie prep. list of the ones that I purchased on Amazon I do this to avoid cross-contamination, and so in the Glossary section at the back of this Eb- that I don’t end up using a bag that once had ook). Most of them are glass containers with onion in it for my smoothie prep (for example), BPA-free lids, and a few of the very small ones which would affect the taste of the smoothie. are BPA-free plastic (I couldn’t find tiny glass ones). I also use glass mason jars for items It’s really important for us to become more such as overnight oats. Mason jars are great aware of the environment, and try to make an because they are very affordable and can be effort to reduce plastic waste (the majority of used over and over again. waste comes from our homes). So I’m personally trying my best to make small changes in However, for some items I like to use reusable my everyday lifestyle to reduce plastic waste ziplock plastic bags. Ziplock plastic bags are from my home. great for items such as smoothie prep that needs to be stored in the freezer, as well as small items like bread slices, nuts and seeds. Vegan & Plant-Based Alternatives I purchase the slightly pricier ziplock brands This meal plan uses mostly plant-based (I find the actual Ziploc brand has the best ingredients, but there are certain ingredients ones), because they have a thicker plastic and in some of the recipes that are not vegan. last so much longer (the cheap ones are really However, I do share plant-based alternatives thin and break easily). I like to reuse these bags for any ingredients in the recipes that are over and over and over again, until they are lit- not vegan (such as chicken, fish, meat and erally falling apart, and then I wash and recy- eggs). You will find the recommended vegan cle them. It is possible to find reusable freezer alternative listed under each recipe. bags on Amazon and other online stores. Take note that the vegan alternatives difI bought a plastic bag drying rack off of Ama- fer from recipe to recipe, as I have used an zon (made from bamboo and it wasn’t expen- alternative that will work best with each recipe sive), which has helped so much with this pro- (taste and calorie wise). 274 275 Gluten, Dairy, Soy & Nut Alternatives follow the recipes (using the recommended measurements of the foods) once or twice a week to make the correct meals for your cal- Most of the recipes in this meal plan are gluten, orie needs! dairy and soy-free. You will also find alternatives and suggestions for ingredients that are Brands and foods differ from country to coun- not gluten or dairy-free with each recipe. Cer- try, all over the world. For example, the calories tain items such as bread can easily be made in one slice of bread purchased in the US can gluten-free by using a gluten-free bread (I ei- be very different to one slice of bread in South ther use wheat-free rye bread or a gluten-free Africa. Take note that the calories in a slice of bread). I’ve also suggested alternatives for any gluten-free bread can differ greatly based on dairy items in this meal plan such as milk or the ingredients used: One slice of bread made yogurt (I always use unsweetened almond milk from almond flour and nuts could be more than or light coconut milk, and unsweetened plain 250 calories per slice, while a slice of bread coconut yogurt for myself). made from oat, rice and corn flour could be 60 to 100 calories per slice. Always check the la- Some of the recipes in this meal plan do con- bels of the food items that you purchase (like tain nuts, however I do offer recommendations, bread, crackers, milk and yogurt) to see what suggestions and alternatives for people with the calorie content is. Just because a food is nut allergies (also, if you suffer from a nut al- gluten-free or less processed, does not mean lergy, always make sure that any gluten-free or it is always a low calorie food. dairy-free products such as bread, crackers, yogurt and milk do not contain nuts). There is Amounts used may differ slightly, but try to no soy used in the recipes in this meal plan, stick roughly to the recommended guidelines per however if you have a soy allergy you should recipe. For example, if the recipe calls for a slice always check the ingredients of items such as of bread that’s 100 calories per slice and all you bread, crackers, tofu, vegan meat alternatives can find is a bread that is 80 or 120 calories per and any other processed foods as they often slice, that will still be okay. Also take note that contain soy. finding items that work with this meal plan may take a small amount of effort at first, but once Calorie Guidelines you’ve found them you can just keep using those same items each week (if you find a bread you No need to get obsessive with calories in this like, or a yogurt or milk brand for example). meal plan, they’re just rough estimates - because they don’t need to be exact. You don’t Calorie Amounts Are Only Rough have to do the calorie calculations for any of your meals, because it’s all been done for you already. The point of using this meal plan is so All of the breakfast, lunch and dinner meals in that you can eat the rough amount of calories this Ebook are roughly 400 calories per serving, you need every day to reach your goals without and all of the snack recipes in this Ebook are fussing with calories everyday. You can just roughly 200 calories. 276 But, TAKE NOTE that they are only ROUGHLY Don’t get too hung up on trying to eat exactly that amount. While it may be important to keep 400 calories per meal, or exactly 200 calories track of calories while trying to lose weight, the per snack. We’re taking a way more natural and amount of calories that we consume does NOT relaxed approach to calorie counting, making it need to be exact. It would be almost impos- a proactive habit and way of life that’s easy to sible to eat exactly 1400 calories per day for maintain. example. It also would not be healthy (men- Taste Preferences & Switching Ingredients/Recipes tally) for us to sit and calculate every morsel of food eaten in a day down to the very last calorie. Being obsessive about calories is not good for our mental health, so I don’t want to There’s no one-size-fits-all approach to taste. encourage anyone to get into the habit of doing We all have different taste preferences, and that. This is why I created The Point System that’s okay. If you don’t like sweet potato (which is in my other Ebook The Beautiful Body and I’ve used sweet potato in a recipe, simply Guide), and why I created this meal prep eating switch it out for regular potato (just try to stick plan. I created both of these Ebooks as ways to to the same amount of calories). For example, keep track of calories without having to actual- if the recipe indicates 1 banana in a smooth- ly “count” every calorie consumed. I don’t have ie recipe and you’d rather use mango, use an time for that kind of obsessiveness, and I bet amount of mango that offers the same or a you don’t either. similar amount of calories (1 medium banana and 1 cup chopped mango both offer rough- So in this book, the recipes range from rough- ly 100 calories). And here’s the key: The cal- ly 370-430 calories for each of the breakfast, ories don’t have to be exactly the same (don’t lunch and dinner meals (roughly 400 calories get too caught up on that), just use roughly the each), and approximately 180-220 calories for same amount. each of the snack recipes (roughly 200 calories). The calories from the different meals all If you don’t like the sound of a particular meal balance each other out (one might be a little in this plan, or don’t like various ingredients over, and one might be a little under) to give used in a particular meal, simply choose a dif- you the approximate amount of calories your ferent meal to make from the plan. I created body needs. this plan to be versatile and interchangeable for that very reason. All of the breakfast, lunch If you choose to follow a 1400 calorie eating and dinner recipes are roughly 400 calories. plan to lose weight, you may eat a little over This means that if you want to eat breakfast 1400 calories one day and a little under the recipes for breakfast, lunch and dinner you next day, but it’s all roughly 1400 calories. Even can. You could prep breakfast recipes from if you consume 2000 calories one day in the the book for all of your main meals. How fun! week, it doesn’t really matter that much. As However, I recommend adding more vegeta- long as you are mostly consistent with your bles into your diet which will be available in the eating plan the rest of the week, you’ll probably lunch and dinner recipes. All the snack recipes still be able to get into better shape. are roughly 200 calories each, which means 277 Seasonal Guidelines & Food Availability In Different Countries all of the snacks are interchangeable too. So here’s what you can do to work around your taste preferences: If you don’t like a breakfast in week 2, you can choose a breakfast from any What’s available to us in food stores and of the other 3 weeks. Same goes for lunch, din- markets, changes from country to country all ner, or snacks! around the world. For example, when I’m in South Africa I love eating a vegetable called With that being said, you can train your Gem Squash, but I’ve never seen it or been able tastebuds to enjoy different foods. For ex- to find it in the US - and it’s so easy to find ample, I used to drink so much soda in high in South Africa! I also love eating guava and school. I LOVED SODA. My favorites? naartjie’s (both fruits) when I’m in South Africa, which I’ve never been able to find in the US. Mountain Dew, Sprite, Pepsi, South Afri- But when I’m in the US, I find things like spa- can Sparletta Cream Soda and South Afri- ghetti squash (which I’d never heard of before I can Schweppes Lemon Twist. In high school, moved here) and any type of fresh berry I could I was already trying to follow a healthier diet ever dream of all year round (they’re available by learning to exclude gluten and dairy from in South Africa but only seasonally and there my diet, but soda is gluten and dairy-free so are not as many variations). The point is that I drank lots of it. I never thought I’d be able to food items differ from country to country. Fresh give up my daily dose of Mountain Dew. fruit and vegetables also differ from season to season, because different foods are grown in However, after I realized how badly it was af- different seasons. fecting my anxiety, my energy levels and my skin, I decided to stop drinking it. My sister If something in this eating plan is not available and I started drinking sparkling water instead. in the country you’re currently living in, or in the We’d squeeze some fresh lemon or lime into it season you’re currently in, choose a different to give it a kick. It initially took some getting substitution. I love bananas and apples be- used to (at first, it wasn’t as tasty as Sprite), cause they’re generally available year round all but soon (after we got used to the sparkling around the world, so you should be able to sub- lemon water) the Soda seemed too sweet. stitute any fruit for one of those! Just try to use How did that even happen? I never thought I’d a substitute with a similar calorie content. For be able to give up my beloved Mountain Dew. example, if the recipe calls for 1 grapefruit, you can search “calories in grapefruit” and you’ll My tastebuds got used to a new way of eat- find in the search results that 1 medium grape- ing, they got used to having the plain water fruit is roughly 100 calories. When you search with lemon and then didn’t like the extreme “calories in banana” you will find that 1 medi- sweetness of the soda. It’s been 10 years since um banana is also roughly 100 calories. This is I gave up soda, and now I can’t even imagine an ideal substitution because both of them are drinking it. roughly the same amount of calories. You can easily switch out the grapefruit in the recipe for the banana. Take note, some items such as 278 279 the banana in the breakfast muffins are not re- ing to get rid of the items that are expiring first. placeable with other fruit, as banana cooks in a different way to other fruit and is often used Don’t be that person who buys the baby spinach for baking. I offer recommendations for alter- that expires tomorrows and is already starting native ingredients under each recipe (that will to go soggy in the bag. Take a minute to look for work with that particular recipe), so keep those a bag at the back of the shelf that expires in a recommendations in mind. If you are not sure few days time (5 days is a good amount of time). about an ingredient substitution for a certain Spending one minute looking for the freshest recipe, rather switch out that recipe for another baby spinach will make all of your meals con- one from the meal plan (ie: choose any other taining spinach so much fresher that week. breakfast from the meal plan to replace the breakfast you don’t want to make). So purchase the freshest ingredients possible, and keep in mind that if you can only get a Meal Prep Starts At The Grocery Store certain ingredient that expires in 2 days time (a pack of raspberries for example) and it already looks like it’s about to expire, you may have to Meal prepping doesn’t start in the kitchen, it eat the meals you make with that ingredient begins at the grocery store! Imagine going to first. So you would eat the recipes that contain the market and grabbing the first bag of lettuce the raspberries within the first 2 days first, and you see while you’re talking on the phone and save the meals that contain banana for the last are not paying attention to what you’re putting 3 days of the meal prep (because maybe that into your basket. Then you get home and realize week you got green bananas that were not yet the lettuce is already going bad, but you still go ripe, and they needed time to ripen anyway).Al- ahead and prep salads for 5 days. Do you think ways check expiration dates on food items at that salad is going to be fresh the next day? the grocery store, and it will solve a lot of meal How about on day 5? prepping freshness problems! You see, if you want meals that stay fresh for Ingredient Recommendations & Tips a few days you really need to purchase fresh ingredients. With meal prep, it’s a necessity to purchase fresh food. So when you’re at the gro- In general, I try to eat whole foods and try to cery store buying food for the week, check the limit processed foods. For example, I buy and expiry dates of the food items you are about to eat whole rolled oats (often called old fash- purchase (it only takes a few seconds). ioned oats) instead of instant oats or quick cooking oats. You see, the instant oats have I can’t stress the importance of doing this been processed to make them cook quickly. enough. I personally look through the bags of Sadly, in the process of making them instant baby spinach to find the bag with the latest to cook, they have lost some of their protein expiration date. Here’s a tip: workers at the store and fiber which makes them less filling and re- usually put the bags with the later expiry dates sults in them containing fewer nutrients. I find at the back of the shelves, because they are try- that when I eat whole rolled oats, I stay fuller 280 Specific Ingredient Amounts for longer and have better sustained energy than when I eat instant oats. The same goes for bread. I try to buy bread that is as whole Many recipes call for very specific amounts grain as possible, meaning that it contains of certain ingredients. This meal prep plan is wholegrain flour or wholegrain meal instead of designed to include ingredient amounts that white or refined flour (even gluten-free bread work well with each recipe in terms of taste can be made with refined flour, which will make and calories, but the amounts don’t need to al- it less filling and less nutritious). ways be exact. As a rule, I try to eat food in it’s whole form If a recipe calls for 270g of chicken (for ex- such as whole oats, wholegrain bread, vegeta- ample) and you can only find a pack of chick- bles and fruit in their whole forms, and meat en that contains 300g of chicken, don’t stress. that’s in it’s whole form (for example, a salmon It’s close enough! In this case, you can choose fillet or a whole chicken breast instead of sau- to add the additional chicken to the meals if you sages or burgers, which are processed). Whole like. Adding an additional 10g of chicken to each foods are generally more nutrient dense than serving (if the recipe makes 3 servings) won’t processed food, contain more fiber and con- make a huge difference to the taste or calo- tain fewer unnecessary added ingredients. I rie content of the recipe. Alternatively, you can always try to stay away from processed meats, choose to freeze whatever you had leftover and because who really knows what’s in there? It use it the next time you cook a chicken dinner. could be anything, which is kind of gross! The same goes with any other fresh ingredi- Food Storage Tips (Don’t Skip This) ents such as fruit, vegetables and meat products. While it’s ideal to find ingredients with a similar amount in weight or measurement as If you’re going to make the effort to meal prep, specified in the recipe, don’t get stressed out it’s important to make sure you have suitable if it’s not exact. Some meals may end up hav- storage containers for your prepped meals. I ing slightly fewer calories, and some my end recommend using containers that are fully air- up having slightly more calories. In the end, it tight, which will help to keep your food fresher should all balance itself out. The calories are for longer. If you don’t use airtight containers only supposed to be a rough guideline anyway. and don’t store your meals properly, then you can’t expect them to last 5 days. Take note of Pantry staples such as rice, oats, oil, salt, pep- the storage instructions listed under each rec- per, spices, and certain baking ingredients ipe, as the instructions will differ per recipe. are much easier to store for longer periods of You don’t have to use fancy containers that all time. For example, you can purchase uncooked match, but you do need to use airtight ones. brown rice in bulk and store it in the pantry for You can find a list of the containers I use in the a while. glossary section at the back of this Ebook. With ingredients such as bread, I like to use what I need and freeze the other slices in the 281 freezer in a reusable ziplock bag. Frozen bread are not good for us. Sweeteners like stevia, slices are really easy to heat up in the toaster! honey, 100% maple syrup, coconut sugar and This prevents extra bread from going to waste. monk fruit sugar are healthier options (but stevia is the only calorie free one!). What About Tea, Coffee, Soda And Juice? My mom wouldn’t let my sister and I have sugar in our tea while we were growing up. My dad You may be wondering: “If I follow this meal always had milk and 3 teaspoons of sugar in prep eating plan, can I still drink tea, coffee, his tea (he’s now down to under 2 teaspoons), soda and juice?” Well, that’s up to you! and all I wanted to do was be like my dad. But my mom didn’t want my sister and I to get into But remember that juice, soda, and coffee or the habit of needing sugar in everything (we tea with added milk, cream and sugar all con- were both very sick as children and so she was tain extra calories! trying to keep us healthy), so my sister and I had tea with no sugar and often no milk. I did If you are using this meal prep eating plan as a sneak sips of tea from my dads mug when my weight loss tool, then I don’t really recommend mom wasn’t looking though! having drinks every day that contain a lot of calories. I don’t recommend drinking juice or At the time I hated that my mother was so sodas at all. If you enjoy coffee and tea, then health conscious, but now I’m so grateful that try drinking it black and unsweetened. she didn’t allow me to have sugar in my tea. My tastebuds got used to no having no sugar, It won’t make too much of a difference if you and now tea with sugar in it doesn’t even taste have one cup of coffee a day with a splash of good to me. unsweetened almond milk and 1 teaspoon of honey or sweetener, but it will make a differ- Tastebuds adapt really quickly! The first time ence if you drink 5 or 6 cups a day with loads you try something new you might not like it, of milk and sweetener. The calories from your but give it a few more tries because it takes the drinks can add up quickly if you don’t pay at- average person 11 times of trying something tention! new to like it! Try using only a small amount of a lower cal- What About Workouts? orie milk (like unsweetened almond milk) instead of a cup of something like double cream I do recommend working out every week to milk, as the latter will contain a lot of calories. form part of a general healthy lifestyle. It’s so good to be active during the day, and not just You can also try using a small amount of a go from desk to car to couch every day. Most sweetener such as stevia to sweeten your tea healthcare practitioners and doctors recom- and coffee. It’s calorie free! However, I don’t mend working out at least 2 or 3 times a week recommend using artificial sweeteners or non to stay healthy. nutritive sweeteners like aspartame, as these 282 283 Staying Hydrated! It may seem like a chore, but you’ll be grateful you did your workouts when you have more energy, become more toned, and feel more confi- We all know that it’s super important to drink dent in your clothes! enough water to keep your body hydrated, so I don’t need to remind you to drink water right? When you exercise, your body releases something called endorphins, which boosts your Most health experts and doctors recommend mood and makes you feel happier! Exercise that the average person drinks between 8 and can also help to reduce anxiety, depression 10 glasses of water per day (one glass equals 8 and stress. oz or about 240 ml). Some health experts also recommend that you should drink more than You can use The Beautiful Body Guide Exer- 8 glasses of water per day if you do a lot of cise & Workout Plan (my fitness Ebook) for 12 exercise, drink a lot of coffee, or haven’t had weeks of workouts. You can also follow my enough sleep. workouts on my YouTube channel, or try any other workout you prefer! So this is just a friendly reminder to drink your daily 8 to 10 glasses of water (and no, soda and I love to do strength training, high intensity in- orange juice don’t count as a glass of water). terval training (HIIT), walking, jogging and kick There are tons of benefits of drinking enough boxing. I’ve designed a 16 minute HIIT workout water, but here’s two quick ones that may in- that’s really easy to follow… and it only takes terest you: It will keep your skin looking healthy 16 minutes! I made a video about it on my You- and dewy, and it will help you to lose weight! Tube channel (search: “Liezl Jayne 16 min HIIT How To Be More Confident workout” on YouTube and you’ll find my favorite fat burning workout). One of the most common questions that I get Make sure you check with your doctor or health asked is about confidence. I receive emails and care practitioner to see if you’re in a healthy messages all the time asking me “How can I state to start new workouts before you begin! become more confident?” Did you know that in order to build self con- What About Extra Snacks? fidence you need to build trust with yourself? And the easiest way to build trust with yourself With this meal prep eating plan there are is to follow through with the goals and prom- snacks provided, so it’s not recommended to ises that you set out for yourself. The easiest consume any additional snacks during the day. and best place to start with achieving goals However, if you feel this eating plan doesn’t of- (according to entrepreneur and author, Ed Myl- fer enough calories for you then you can add ett) is with your physical body. He says that to extra snacks. Try to choose something healthy get rid of self doubt, you need to build some- like a piece of fruit (an apple or a banana) with thing bigger than that doubt: Confidence some raw nuts (like almonds or walnuts). 284 285 He says that you can’t win when you have your goal? Or is good energy, good health and a doubt, and you can’t win when you’re discour- body that you feel confident in your goal? Every aged. You have to build trust with yourself, and moment of every day, your goal is either clos- that trust will build self confidence. er to you or further away by each choice you make. It’s YOUR choice. Remember that you’re Mylett’s biggest tip for building self confidence not a victim of your choices, you are in control is to keep the promises you make to yourself, of your choices. and follow through with them. This may sound simple, but think about it: most of us (myself You might say: “Oh but my friend brought over included) often don’t follow through with the these chocolate chip cookies, and it would’ve promises and goals that we make for our- been rude for me not to have one.” Is it rude selves. We give up when it gets hard and we to say no to your friend, or is it rude to break a give up when we feel lazy. promise that you made to yourself? Mylett also says that it always starts with your You could even argue: “I went to my aunt Car- physical body, that the easiest and quickest ol’s house and everyone was eating this 3 lay- way to build self confidence and self trust is ered chocolate mousse dessert that my cousin to work on achieving your goals for your body Lauren made… she served it out to everyone (for example: losing weight, getting fit by con- and handed me a bowl of it with a spoon… so I sistently working out, or becoming healthier by had to eat it.” consistently making the choices to eat nourishing foods). He says that when you achieve Did they force you to eat the 3 layered choc- self confidence and self trust in one area of olate mousse cake? I doubt it. No one forced your life, you can then begin to do build trust in you, it was your choice. Don’t get me wrong, other areas of your life. you can eat it if you want to (no judgment here), but just take ownership of your choices. Some- Once you follow through with your promises one may have handed you a serving of choco- that you made for yourself and achieve one late mousse cake, but you chose to eat it. goal, you will have built a level of trust with yourself. That trust builds a layer of self con- Make your goal a priority in your life, and keep fidence. After you have built that layer of trust in mind that we can’t always have everything and confidence with yourself, you can then we want. We can’t keep having that same gi- trust yourself with another goal, do the hard ant slice of 3 layered chocolate mousse cake work to accomplish that goal, building more everyday, and expect to lose 40 pounds. Some- trust with yourself and adding another layer of times delaying gratification of the 3 layered confidence. chocolate mousse cake will bring on more gratification later when you achieve your health It all starts with taking the first step today, and body goals. making the choice to keep following through with your goal and consistently taking steps in the direction of your goal. Is chocolate cake 286 287 288 What Is Your Goal? I don’t actually drink much (for health reasons). What are your goals for your health and weight? I’m with my sister over Christmas break. From Be realistic but always keep them in mind. Know Christmas Eve to New Years Day, it’s a par- them before you start, so that you know where ty! It’s our thing. Apart from that, I don’t drink you are going. Write your goals on sticky notes much. I enjoy the occasional glass of chardon- and post them on your fridge and bedroom nay with family or on a date night with Rob, a mirror so that you see them everyday. This will glass of champagne when I’m celebrating a help keep your goal in your mind (cause when special occasion, or the very occasional mar- the day gets busy, it’s easy to forget). Think of tini or whiskey! Those are my drinks of choice your goal as a promise to yourself. And it’s not when I do decide to drink on the odd occasion, always easy to keep a promise, it takes hard and I almost never drink more than one drink in work to stick to your healthy eating plan and an evening. But I do “let loose” every year for 1 week when workout plan everyday. It takes discipline, but a promise that you made to yourself is the most When you imagine yourself drinking “a frozen important promise you can keep. Because at margarita on girls night” or “a glass of wine the end of the day, YOU are the only certain after a long day”, you’re imagining yourself in thing that you have in your life. Nothing else is a scene. It’s like a mini movie playing in your certain (family, friends, money, things… none of mind and you’re picturing that drink making it is certain). you feel a certain way. Maybe it makes you feel calm… However, you don’t NEED that drink to make you feel calm. You are the only certain thing in your own life. So why would you not want to build that relationship with yourself? Why would you not take YOU can make the CHOICE to be calm without the time to follow through with the promises a drink in your hand. (Also, please make sure you make to yourself to build that trust with you are at a legal age to drink alcohol if you are yourself? You deserve it. So make a promise to going to do so.) yourself in the form of the goal that you want, put the effort in everyday to take one step clos- There’s nothing wrong with enjoying that fro- er to achieving that goal, and keep going until zen margarita on girls night once a week: May- you achieve it. be that’s your weekly treat (or “cheat” item), and maybe you can make a small change to “Cheat Meals” Aka: Treat Meals What About Alcohol, Pizza & Sweet Treats? your new healthy lifestyle by limiting yourself to one margarita on girls night instead of two or three… or four. You really don’t need four margaritas. Ah that mimosa on a sunset cruise, those sundowners at the beach, that frozen martini on girls night, that glass of wine at the end of a long day, and that beer while watching football… what about that? 289 What Do You Want More? How Did You Get Here? You can’t have that frozen margarita on girls If you’re 30 Lbs heavier than you want to be, ask night, that beer on Saturday night at the bar, yourself “How did I get here?”. And be honest that hot apple pie with cream at Aunt Carol’s with yourself, don’t play victim. Take ownership on Sunday, those 3 fish taco’s on Taco Tuesday over your past decisions (even if they weren’t (just cause it was Taco Tuesday), that burg- great ones). Taking responsibility for your past er with fries on Thursday night (cause your decisions will give you power to take ownership friends were eating it too), that glazed donut of your future choices, which will help you to from Dunkin (when you got your black iced cof- change your life for the better. fee on Wednesday), that KitKat and Coke from the vending machine at work (when your energy I know that when I gained 40 Lbs, I got there by was low at 11am on Monday), and that cream eating my feelings in food. cheese bagel on Friday (cause a work colleague told you it was really good)… and still expect to I once ate 3 Labarar snack bars within 5 minutes achieve your goal of having better health in your at MIDNIGHT because someone said some- body and getting into better shape. thing to me that upset me (they were the regular size ones, not the mini ones - and I had already Maybe you want to lose 10 Lbs for a wedding eaten a HUGE dinner and snacked on an ENTIRE you’re going to. Perhaps you want to lose 10 full sized bag of salted mixed nuts before). Lbs for your own wedding. Maybe you’re trying to lose some baby weight post-pregnancy, or I was convinced that if I ate healthy food, I could maybe you’re just wanting to look hot in a biki- eat whatever I wanted. I believed calories didn’t ni so that you feel confident when you’re with matter. But if I’m going to be honest, I still felt your friends at the beach. The point is that in guilty. I realize now that I felt guilty because I life we can’t have everything (sucks, doesn’t knew I wasn’t even hungry, and yet I continued it?), we have to choose. YOU have to CHOOSE to shovel food into my mouth. I couldn’t stop what you want more, every single day. That eating, but I convinced myself it was fine be- choice gives you power. cause I was consuming healthy food. That choice will give you power to create the I once baked a tray of “healthy” chocolate life that you want, the life that you’ve always brownies (made with oats, dates, honey, cocoa, wanted. The truth is that you get to create your coconut oil and honey) and ate the entire tray daily life. Everything you have in your life has (probably 20 brownies, that were about 200 or been created from choices that you made in 300 calories each) because my best friends and the past. And your life continues to be created roommates all went to Thailand for 3 weeks and by the choices you make every single day. You I couldn’t afford to go with (even though I had have the power to change the course of your planned for months to go with, and desperately life if you want to, and you can start changing wanted to go). I was left alone in my apartment it right now. for 3 entire weeks while they all went without me. I was broke, I was lonely, I was sad. My 290 life felt completely out of control, and on top of where I wanted it to be, everything felt out of that, I also had the flu. control, and I was still broke. I had moved back in with my parents (because I was broke), and So I ate. I was exhausted from working yet another And then I ate some more. double shift at the Pizzeria (I pretty much And then I ate even more - to comfort myself. worked double shifts 6 days a week at an Artisan Pizza restaurant), and I still didn’t have In that same week, I made a batch of home- enough money to support myself. I hadn’t made “healthy” chocolate snack bars (there bought myself new clothes in more than a were about 30 in the batch, and they were year, never went on holiday with my friends, roughly 400 calories each). I ate ALL 30 of them and barely even saw them cause I was always within 7 days (that’s roughly 4.2 snack bars working. So I sat alone in my parents kitch- a day) and I still ate all of my regular meals. en and mindlessly ate an entire jar of peanut During that time, I ate bars of dark chocolate, butter within a few minutes. I was an and I heaped spoonfuls of peanut butter into emotional mess, and I thought eating would my mouth. I made homemade coconut banana bring me comfort. ice cream and ate that too. I ate anything I could find: All of my own food in the apartment, Did it help anything? No. and then went on to eat an entire jar of roasted almond butter that my roommate had left be- Did it make me feel even worse? Yes. hind (unopened). When she eventually returned from the Thailand trip, I pretended not to know After bingeing on peanut butter, I was not anything about it. only broke, tired, lonely, depressed and anxious… but I also had this sinking feeling that But the point is: I spent 3 weeks stuffing my face I also couldn’t control myself around food. That with food because I felt sorry for myself. made me feel even worse. I had already gained a lot of weight, but I couldn’t stop myself from Another time, I consumed an entire box of pea- eating. nut butter cluster granola, because I had broken up with my boyfriend of 2 years and it was Time and time again - I ate my feelings, and then one of the most difficult decisions that I’ve I’d have to sit with all of that food in my stomach ever had to make. So what did I do? I drove to for the next few hours or days and feel sick. It my parents house and grabbed the first thing was awful. When I was sad I ate to feel better, I saw: An unopened box of peanut butter clus- but it actually only made me feel worse and I ter granola. My dad occasionally had a box in gained a ton of weight: 40 Lbs within 4 months. the pantry, because he knew I loved it. It was I GAINED 40 LBS IN 4 MONTHS! 250 calories per 1/4 cup serving... and I ate the entire LARGE box of it. It goes on and on. I It was like that scene in the second Bridget Jones once at an entire jar of peanut butter (straight Diary movie when she’s at home wrapped in her out the jar with a spoon) in one sitting because duvet eating herself out of house and home. I was depressed and anxious. My life wasn’t That was me. (And if you were wondering, yes, I 291 292 was also moping around the house wrapped in No matter what anyone else says, you can lose my duvet, while I devoured everything in sight… weight and you can get into better shape. But Just like Bridget). only you can do it - no one else can do it for you. And you will only achieve your goal if you are Maybe your weight gain journey wasn’t as dra- willing to put the work in to change your habits matic as mine, or maybe you have a similar sto- (like your daily eating habits). It won’t always be ry to me. It doesn’t matter how you got here, all easy when you’re tempted with hot gooey choc- that matters is what you choose to do today and olate brownies, but always remember that you tomorrow and the next day. I’ve chosen to im- are what you eat. prove my life a little bit everyday by looking after my body (and no, stuffing your face with count- So what do you choose? A week of “cheating” less Oreos is not looking after yourself). on your goal with cream cheese bagels, beers and frosted donuts? Or the healthy, confident Your past doesn’t define you, but your present body that you’ve always dreamed of? does. Your present defines your future. Just because you used to stuff your face It’s your choice. every time you felt sad, or mad, or anxious doesn’t mean you still do. Your past actions and When you have a goal (in this case: improving thoughts don’t define who you are today, or who your health and getting into better shape), it’s you will be tomorrow. You get to choose who important to keep that goal in the forefront of you are from now on. your mind at all times. Sometimes our past actions have repercus- You want a hot body? You want a Lamborghini? sions, which our present and future selves have Look hot in a bikini? You better work, b**ch. to sort out. Oh wait… those are the lyrics from a Britney In my case, constant emotional eating (my past song… but maybe you should play that song ev- actions) resulted in my gaining 40 Lbs within 4 ery time you feel tempted to cheat on your new months. So the repercussion of that emotional lifestyle with your old habits. What would Britney eating was me being 40 Lbs heavier than I pre- do? She’d probably be up in the gym, or dancing viously was. I had to make the choice to stop her little butt off at rehearsals. She wouldn’t be torturing myself, and I had to make the decision stuffing her face with Oreos and cream cheese. everyday to lose that extra weight. Okay, so obviously you don’t need to deprive Maybe you were always an overweight kid and yourself (an occasional treat can be good for got bullied because of it. That doesn’t mean you the soul), but doesn’t it feel good when you get have to be an overweight adult with low con- to the end of week and you know you did your fidence. You can change your habits, you can best to stick to your goal? It feels amazing! change your body and change your health. You When you’ve followed through with your goal by can create any future that you want. completing your workouts for the week and by sticking to your eating plan, you can look back 293 at the end of the week and feel like you’ve made if you eat multiple slices of cheesecake, or eat progress. Then you can sit back and enjoy a cheesecake everyday, you may gain 5 Lbs. nice slice of caramel swirled chocolate cake with friends or family and really enjoy your The point is that you should give yourself per- treat because you worked hard for it through- mission to live your life and enjoy it (even if you out the week. are trying to lose weight). So, if you take one thing away from this Ebook, I hope this is it: You Chocolate cake, double dipped Oreos, peanut don’t have to be perfect, and you don’t have to butter cookies, and rocky road ice cream all deprive yourself of every pleasure in your life to taste so much better with company anyway. reach your goal of loving your body. You’re not really tasting them when you’re standing in your kitchen alone shoveling hand- The goal of losing weight is not about being fuls down your throat (we’ve all been there). perfect. Even that celebrity who you think is perfect is not (even though, in my opinion, Kim Don’t Get Hung Up On Being “Perfect” Kardashian is close, but even she thinks she has flaws). The goal of losing weight is to become healthier, That’s it! If you feel unhealthy If you are trying to lose weight, and decide to fol- and sluggish all the time because you are over- low a 1400 calorie eating plan to lose weight, you weight and you know that you could lose a few don’t need to be perfect. So take that pressure pounds, that’s a good reason to make an effort off of yourself. If you’re trying to lose weight, the to follow a healthier lifestyle. Achieving optimal only thing you need to be is consistent. Try to health should be the goal that drives you, not be consistent with following your healthy eat- just trying to change the way you look. Your ing plan and your workout plan, but you don’t body will never look like mine, and my body will have to be perfect. For example, if you workout never look like yours. Everybody has a different on Monday and Tuesday and follow your eating body shape and size, and that’s something you plan and then skip your workout on Wednesday need to embrace and accept. and eat a big slice of chocolate cake… believe it or not, it’s going to be okay! The whole world is I may have a smaller frame but I have always not going to end, I promise! struggled with cellulite. It’s just by body type. No matter how much I exercise or how healthy I eat, Just keep going with your workouts and healthy I bet I will always have some cellulite. It’s some- eating plan the rest of the week, and then allow thing I have to accept because I’ve had cellu- yourself to enjoy that big juicy cheeseburger (or lite since I was 12 years old, and it’s never gone whatever your favorite treat is) for your treat away completely. Although I have improved it meal on Friday night. You see, treating your- significantly from eating healthily, working out self to a slice of chocolate cake and an amaz- consistently and dry body brushing, I will NEV- ing cheeseburger during the week won’t really ER look like one of those Instagram models who make a huge dent on your results. Being con- takes pictures in a thong bikini and has a totally sistent will impact your results. If you eat a slice cellulite free butt. I mean, good for her! But that of cheesecake, you won’t gain 5 Lbs. However, will probably never be me. However, If I do ever 294 get rid of it completely, I will share the secrets self, but I’ve learned to focus my attention on with you, don’t worry! my health, not just my appearance. I would be miserable if I constantly compared myself to In- I naturally have a small frame, but I do carry a stagram models, because they always look so lot of weight on my butt and arms. I frequently perfect (in my opinion). I may not always look see mean comments on various social media perfect, but I’m me and I’m healthy. accounts criticizing my arms for being heavier and not toned enough. There are even some fo- Everyone is on their own journey, and to com- rums about me on the internet with comments pare your journey or body to someone else is that criticize my body, especially my arms, even not only toxic, but it’s counterproductive. If I’m though I work out my arms every week. They healthy and have good energy, then that is good just don’t tone up like I wish they would. I have enough for me. I have come to terms with the a body type that doesn’t build muscle tone very fact that I will never be perfect. This is some- easily, so I have to work extra hard to build mus- thing that was so hard for me to accept in the cle. However, I’ve had better luck toning my legs past, but trying to achieve perfection was mak- and my stomach (my stomach was once much ing me so unhappy. I will probably never be as bigger than it is now). Every person has a differ- toned as some girls that I see online, but I know ent body type and shape: Some people have lean I’m healthy. They key to my confidence has been arms and legs and carry more weight around re-focusing my efforts onto feeling healthy, and their stomach area (and that’s okay), and others not just on how I look. I’ve made health my ul- carry more weight on their thighs and arms (and timate goal, and I’ve never felt better about my- that’s also okay). The most important thing is self. Confidence is all about how you feel about that you are healthy. Health is everything! My yourself, and allowing yourself to radiate that main goal when I was losing weight was to feel positive energy wherever you go. People pick healthier, because I always felt super tired and up on that positive and confident energy. Most sluggish with the extra weight. I didn’t feel my- people won’t even notice those ‘flaws’ you think self and that didn’t make me feel good. Years you have if you’re radiating confidence. Confi- ago when I was trying to lose weight, I wanted dence is built by being consistent and keeping to lose weight to look slimmer. In recent years, the promises you make to yourself. Consistently my main goal when losing weight has been to working out, eating healthy meals and following feel healthier. If you’ve been struggling with through with the promises you make to your- your body image and self confidence, then don’t self will not only make you feel amazing, but it worry… I’ve been there too! Many, many times. will build that unshakable confidence that you The good news is that you can totally build up crave. So if you made a promise to yourself to your self confidence and feel better in your body get your butt to the gym today, then go do it! and in your skin. I have been able to build up Follow through with the promises you make to my own self confidence so much simply by pur- yourself, and watch your confidence grow. suing health over perfection. Trying to achieve perfection is toxic, because no matter how hard So refocus your goals away from perfection and you try, you will always see ‘flaws’ in yourself. onto health and confidence, and you’ll start see- I still struggle with certain things about my- ing the results you want! 295 Brand Glossary Food Brands That I Use / Recommend These are the food items/pantry staples that I currently use. These are the staple items I keep in my pantry in California, but keep in mind that these items may not be available where you live. You don’t need to use the exact same products that I do (I’m simply sharing what I use, because I thought it might be helpful for some people). I generally find these items at Trader Joe’s, Sprouts, Costco, on Amazon, and occasionally I’ll shop at Whole Foods too. At the time of finishing this Ebook, these products are the ones that I like to eat on a weekly basis, but ingredients in products sometimes change without notice (so always check the food label to make sure the ingredients suit your needs). If these items are not available near you, search online for similar products near you. Wholegrain rye bread: Coconut yogurt: Mestemacher Organic Whole Rye Bread, or So Delicious Dairy-Free Unsweetened Plain Genuine Bavarian Organic Sunflower Seed Coconut Yogurt Rye Bread Almond milk: Wholegrain gluten-free bread: Blue Diamond Almond Breeze Almond Milk Three Bakers Gluten-Free 7 Ancient Grains (unsweetened) Whole Grain Bread Coconut milk: Brown rice cakes: So Delicious Dairy-Free Unsweetened Lundberg Organic Thin Stackers Brown Rice Coconut Milk (no salt) Vegan protein powder: Rye crackers: Garden of Life Raw Organic Protein (vanilla), or RyVita Crunch Dark Rye Wholegrain About Time Ve Vegan Protein Powder (vanilla) Crispbread, or Finn Crisp Original Sourdough Rye Thins Cooking oil spray (coconut): Trader Joe’s Coconut Oil Spray Whole rolled/old fashioned oats: Nature’s Path Organic Old Fashioned Whole Cooking oil spray (avocado): Grain Rolled Oats Primal Kitchen Avocado Oil (cooking spray) 296 Olive oil: Brown rice: California Olive Ranch Extra Virgin Olive Oil Lundberg Organic California Brown Basmati Rice Avocado oil: Primal Kitchen Avocado Oil Quinoa: Trader Joe’s Organic Quinoa Coconut Aminos: Coconut Secret The Original Coconut Aminos, Brown rice spaghetti: Soy-Free Seasoning Sauce Trader Joe’s Organic Brown Rice Spaghetti Coconut vinegar: Brown rice pasta: Coconut Secret Organic Raw Coconut Vinegar Trader Joe’s Organic Brown Rice Fusilli Pasta, or Trader Joe’s Organic Brown Rice Marinara sauce: Penne Pasta Rao’s Homemade Marinara Sauce Black beans: Peanut butter: Trader Joe’s Organic Black Beans Trader Joe’s Organic Peanut Butter (creamy, no salt or sugar) Chickpeas: Trader Joe’s Organic Garbanzo Beans Almond butter: 365 Organic Almond Butter (creamy, Lentils: unsweetened & no salt) Trader Joe’s Steamed Lentils, or WestBrae Natural Organic Black Lentils Sunflower seed butter: Sun Butter Organic Sunflower Butter Pinto beans: (unsweetened) Trader Joe’s Organic Pinto Beans Tahini: Trader Joe’s Organic Tahini (unsweetened) 297 298 Storage Glossary Meal Prep Containers That I Use I purchased all of my meal prep containers on Amazon, however you can also find containers at places such as The Container Store, Costco, Walmart, Target or various online stores. My biggest tip for purchasing meal prep containers is that they need to be airtight, if they are not airtight, your food may not stay fresh for as long as it should. I mostly use reusable glass containers, with BPA free plastic lids. These are the ones that I purchased on Amazon (keep in mind that these exact ones may not be available to you where you live, but you should be able to find similar ones available in your region): Prep Naturals Glass Meal Prep Containers. proof lids in the color blue - these are great for (they have various sizes and shapes storing salad dressings and small items like available, I like to use their medium 5-Piece seeds or nuts) set and their mixed small, medium & large Libbey Small Glass Bowls with Lids. 18-Piece set containers) (I use their 6.25 oz 8-Piece set, these are Anchor Hocking Classic Glass Food great for storing smaller food portions such Storage Containers with Lids. as yogurt, a single serving of rice, and nuts (I use the mixed blue 26-Piece Set) or seeds). WeeSprout Baby Food Storage Containers. (I use their small reusable 4oz jars with leak- 299 300 Terms & Conditions Terms of use for Fast Weight Loss Meal Prep For Women Fast Weight Loss Meal Prep For Women is only If you want to see results of any kind from intended to provide recommendations, it is not any product and reach new body goals of any intended as a medical manual. The information kind, then you need to take action and follow shared throughout Fast Weight Loss Meal Prep through with those actions. However, with this For Women is only designed to help you make product there is no “typical” result. With most more informed decisions about your health. health, fitness, nutrition and weight-loss related products there is usually never a typical re- Please note that changes in health, fitness, sult. Results may vary from person to person, weight-loss, body image, body toning and gen- because every person is different. eral shaping up are not guaranteed in any way or form. Results will vary from person to per- Please note that any and all information and son. It is important to note that Liezl Jayne, Lie- contents found within Fast Weight Loss Meal zl Jayne Strydom, Fast Weight Loss Meal Prep Prep For Women are not meant to cure any For Women, and the creators of Fast Weight specific disease or health problem, or fix any Loss Meal Prep For Women do not guarantee ailment or problem of any kind. It is always ad- results or benefits of any kind. vised to consult your medical practitioner before trying a new diet, eating plan, weight-loss It is required by law that all businesses identi- program, fitness plan, exercise program, life- fy what a “typical” result is to their customers. style or a new health program to check wheth- The truth is that most people never do anything er if it is right for you - and to check whether it with the products that they purchase (this in- is suitable for your personal health, body, fit- cludes weight-loss, fitness and health prod- ness, weight-loss and lifestyle goals. ucts), and when they don’t do anything with them they are usually unable to get the results Please note that the information, eating plans, that they desire. If you want to get results from recipes and exercises found in this Ebook are this product then you need to take action. Gen- not meant to cure any specific disease or health erally speaking, for fast and effective results, it problem, or fix any ailment or problem of any kind. is often best to take action immediately. In this case, taking action may mean changing your It is always advised to consult your medical lifestyle, sticking to your diet and completing practitioner before trying a new diet, eating all of your workouts as recommended. plan or a new health program to check whether if it is right for you - and to check whether it 301 is suitable for your personal health and nutri- Meal Prep For Women is not intended as medi- tion goals. It is always advised to consult your cal advice, and should not be used to diagnose, medical practitioner before trying a new fitness treat, cure or prevent any medical conditions program or a new workout regime to check of any kind. You should not use this book as whether if it is right for you - and suitable for a substitute for qualified professional health your personal health and fitness goals. advice, diagnosis or treatment. Any and all meal plans, eating plans, recipes, The information in this Ebook has been de- ingredients, tips, suggestions, advice, recom- signed to help individuals within the specified mendations, guidance, information, workout market progress towards their health and fit- recommendations and fitness tips found with- ness goals. The guidelines found throughout in Fast Weight Loss Meal Prep For Women Fast Weight Loss Meal Prep For Women have have not been formulated to suit any particu- not been formulated to suit any injuries, health lar person, or to help any condition of any kind problems or any other problems that could - they act only as general recommendations be aggravated with any kind of diet or way of for general fitness and health improvement. eating, or any kind of of low, moderate or high intensity physical exercise. These guidelines If you feel dizzy, faint, nauseous, light headed, are general and have not been specifically exhausted or sick in any way, or if you suffer tailored. If you are an individual with such from any kind of negative affects induced by problems please seek the help of a doctor, GP the or health professional. eating suggestions/recommendations/ meal plans or physical exercise recommendations in this guide - then you should stop The materials and content contained in your meal plan/eating plan and/or workout Fast Weight Loss Meal Prep For Women are immediately and seek the medical advice of not intended to be a substitute for medical your GP, health practitioner or doctor. professional advice, diagnosis or treatment. Although in depth and specific information is The guidelines, recipes, ingredients, eating given, users of this specific program should plans and meal plans found throughout Fast not rely exclusively on information provided in Weight Loss Meal Prep For Women have not this program for their own health needs as it is been formulated to suit any nutrient deficien- only a set of guidelines aimed at a broad spec- cies, intolerances, allergies or any other food trum audience. All specific medical questions related health problems. If you are an individu- should be presented to your own health care al with such problems please seek the help of practitioner or doctor. a doctor, GP or health professional. Each individual will have their own specific The information provided in this Ebook is only health, dietary and fitness needs and therefore based on recommendations for general health the information in this book is designed only to improvement and to promote healthy eating, be a set of generic guidelines. This book does healthy exercise and healthy lifestyle habits. not consider any person’s specific objectives, The information found in Fast Weight Loss situations or requirements. 302 Fast Weight Loss Meal Prep For Women is not completeness, reliability and relevance to your written to promote poor body image or any kind own personal and individual circumstances. It of extreme training regimes. Liezl Jayne, Liezl is always advised to obtain appropriate profes- Jayne Strydom, Fast Weight Loss Meal Prep For sional health and fitness advice relevant to your Women, and the creators of Fast Weight Loss particular circumstances. 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The information personal dietician to see whether a low calorie is subject to professional differences of opinion, diet is suitable for you and your specific health human error in preparing this information and needs - and to check whether you are consum- unique differences in individual’s situations. ing the right amount calories each day to reach your health, fitness and weight-loss goals. Liezl Jayne, Liezl Jayne Strydom, Fast Weight Loss Meal Prep For Women, and the creators of Please note that Fast Weight Loss Meal Prep Fast Weight Loss Meal Prep For Women do not For Women and all other content created by Lie- assume any risk for your use of this informa- zl Jayne, Liezl Jayne Strydom, Fast Weight Loss tion as such materials or content may contain Meal Prep For Women, and the creators of Fast the most recent information. This resource is Weight Loss Meal Prep For Women is purely in- not individually tailored. 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If you Meal Prep For Women, and the creators of Fast use, or otherwise rely on, any of the information Weight Loss Meal Prep For Women, or any in- in this book you are responsible for ensuring, by formation found in Fast Weight Loss Meal Prep independent verification, its currency, accuracy, For Women is correct, accurate, helpful, use- 303 ful, safe to use, current and suitable for their Loss Meal Prep For Women, then you should personal needs. stop following that plan or information immediately and consult with your doctor. 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These recommendations are not suitable for any woman who is By reading or using any part of this book or pregnant, may be pregnant, is trying to become product in any way, or by reading or using any pregnant or who is breast feeding. This prod- other information shared by Liezl Jayne, Liezl uct is not suitable to be used by men or chil- Jayne Strydom, Fast Weight Loss Meal Prep dren under any circumstances. For Women, and the creators of Fast Weight Loss Meal Prep For Women, you accept and Any user of Fast Weight Loss Meal Prep For agree to this terms of use. Women, uses all of its information, recommendations, guidelines and tips at their own risk. Mention of specific companies, organizations, Liezl Jayne, Liezl Jayne Strydom, Fast Weight products, persons, or authorities in this Ebook Loss Meal Prep For Women, and the creators does not imply endorsement by the author or of Fast Weight Loss Meal Prep For Women publisher, nor does specific mention imply that cannot be held responsible for the interpreta- they endorse this book and product, its author tion of any of the information, recommenda- or publisher. tions and guidelines by the user. If at any point you feel faint, dizzy, sick or suffer from any kind of complaint while using any of the recommendations, suggestions, advice, guidance, tips, recipes, eating plans, exercises or workout plans within Fast Weight 304 305 Be a part of the #beautifulbodymovement I would love to see your amazing transformation! Please feel free to tag me in your photos via my social media @liezljayne - use the hashtags #liezljayne and #beautifulbodymovement on Instagram You can also email your progress photos to me at mail@liezljayne.com How to stay in touch: Blog: www.liezljayne.com Ebooks: www.liezljayne.com/guides Youtube: www.youtube.com/liezljayne Instagram: www.instagram.com/liezljayne Facebook: www.facebook.com/liezljayne.blog Twitter: www.twitter.com/liezljayne Pinterest: www.pinterest.com/liezljayne Other Ebooks by Liezl Jayne: www.liezljayne.com/guides Thank you! Thank YOU so much for reading my book! I hope that you have found all of the information, guidance, tips and recommendations that I’ve shared throughout Fast Weight-Loss Meal Prep For Women helpful. And also - a BIG thank you to Rob, Rozanne, Jessica, Ross, Trish and Barry for helping me to make Fast Weight-Loss Meal Prep For Women possible!