ISSUE
01
AUGUST
2019
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
400 CALORIES
400 calorie convenient
meals which make you feel
satisfied
COOK & LEARN
A step by step guide to
creating your first healthy
meal prep
WHY DO I
PREP?
Find out why I meal prep
and how me and Charlotte
lost a combined 15 stone!
28
Meals to help you
prep yourself back to
health
Why do I meal
prep?
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Hello and thank you to everyone for requesting this download. For
those of you who don't know me, I was 21 stone 6 lbs back in 2003.
Mainly as a result of alcohol, takeaways, and good living. I kind of hit a
point in my life where clothes were becoming an issue. I was wearing
44-inch jeans and shops often didn't have my clothes size. I had
reached the point where I had become embarrassed and something
had to change...
I decided to go to my GP for help, as it was the only place I could think
of; you have to remember this was 16 years ago. Social media didn't
exist, which was a blessing in disguise. So many fake people exist
nowadays. From diet teas to skinny coffees and pills, none that work,
it's no wonder people get so confused.
The advice from my GP was a box of antidepressants and told I was
obese. I was given a single sheet of paper listing those foods I should
eat and those I shouldn't. Which is absolute garbage. I walked out of
the doctors in tears, I mean where else do you go. So I suppose, you
can say I'm somewhat self-taught.
I then tried every diet going. From the Atkins diet, to not eating, various
books and terrible information made things worse, it was then I decided
to join a gym. I then started to meal prep. My nickname was Fat John in
the gym. Which wasn't nice. However, I lost 9 stone in around 18
months, I just picked things up as I went along. My nickname soon
changed.
I then decided to experiment with steroids and I loved the way I looked.
However, I decided steroid use wasn't for me, and I was happy being
normal. I'm not proud of this short phase, and I've nothing against it. It
just wasn't for me.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
I’ve always enjoyed cooking since I was a child. I used to cook with
my granddad often. The irony is, I went for a job as a chef when I was 17 and
didn't get the job. I often wonder what my life would have been like if I had
got the job. Funny how life works.
I became lazy with the gym, had children and didn't really
go anymore. However, I carried on cooking, and batch cooking also, its
always been a great way to limit food waste, which is a pet hate of mine,
along with how much time it saves me and money.
Fast forward to 2017, January the 6th when I met Charlotte. Charlotte was
around a size 18, weighed over 16 stone, which in all honesty didn't bother
me, however I could see how Charlotte would avoid social situations,
events etc. I had seen this before in my self. She would always wear black,
and sit with her coat on. We got on great and I really liked Charlotte.
I'd ask now and then what Charlotte had eaten for lunch, or her dinner. It was
always the same thing. An egg, or a banana. She'd got to the point where
she was hardly eating. In a last ditch attempt at weight loss. She also, like
me, had tried every diet going.
That's how meal prep in my house got to where it is today. I had to help her,
so I kicked the meal prep up a notch so to speak. The Meal Prep King was
born.
I started making the entire weeks meals for her and myself every single
Sunday. The way I meal prep is unique to us in many ways, tailored if you
will. Myself and Charlotte don't currently live together, after the weeks work
Charlotte or I will go to the other persons house, and leave for work Monday.
The way our meal prep is currently set up, we make 18 main meals. 10
breakfasts and 10 mid-afternoon snacks. Our calories are unique to us also,
as every one is different, but I'll leave that discussion for another time.
However, we tend to stick to 400 calories for the main meals, 200 breakfasts
and 200 for our mid-afternoon snack and we have further snacks dependent
on our activities that particular day.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Having every meal the same calories means it doesn't matter which
meal you grab. We do follow some macros. This tends to be for
balance in the nutritional values of all foods. As a calorie deficit and
sufficient protein allowance is all anyone really needs to worry about
for weight loss. Just try not to over complicate things is the advice I
would give anyone.
We meal prep everything from fish and chips, to spinach and kale.
We love variation to the point we have even meal prepped chocolate
fudge cake, and Christmas pudding in the past.
So this is how meal prep has been a key tool to both mine
and Charlotte's weight loss. Charlotte lost 6 stone in 10 months
eating this way. With every passing week, I could see her
confidence grow. Her wardrobe was changing, and our relationship
got stronger and stronger. And this is how I came to love Charlotte.
Not because she lost weight, but because of our ability to support
each other the way we have grown to. For Christmas 2017 I bought
Charlotte a fitted tight red dress. And I was petrified it was going to
be the wrong size. However, it fit. I have never seen her so happy.
That’s a bit about how we both lost a combined total weight of 15
stone (210 lbs). And how meal prepping became to be. In addition to
this, with some tweaking, playing about we have made meal preps
like this for less than £0.80 pence per meal. We save an absolute
fortune in cash!
We have so much more free time in the week, this gives us more
freedom for things like the gym, walks, family, or just relaxing. I don't
think either of us would go back to cooking daily.
The best advice I could give any one looking to start meal prepping
would be. Experiment, start now, and as you go along you learn so
much. Make if fun, include the kids. And find what works best for
you in terms of how much prep you want to do.
All food lasts us 3 days the fridge, anything else we
freeze. However, certain things do freeze better than others. You
learn as you go along.
I hope you find this useful — @themealprepking
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
BEFORE YOU START
Firstly let me say congratulations on making the
decision to change your life, and habits of a lifetime.
Seriously, a lot of people talk the talk and never take
action. So if you are reading this. Well done. I mean that.
You are the reason I have spent over 50 solid hours
putting this little meal prep e book together, and it's the
first time I’ve done it. but if it helps one person get
started it was worth it.
Secondly don't worry if you get it wrong, if you only knew
how many mistakes I've made over the years. We are
only human. Try and try again. And remember meal prep
is only a tool for anyone. Make it fun. I've made this as
simple as I can so just about anyone can do it.
Every single recipe in this free e-book will make 3 meals
exactly to the calories listed in macros. All meals with
the exception of the fruit jars (these will last 5 days in
the fridge in glass) will last three
days refrigerated. The ones that will freeze well, I have
put a little star next to in the menu section.
Remember to add calories in the form of extra snacks or
by adding extra calories to meals according to
your specific calorific needs; this is a guide only.
Good luck
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
THE MENU
BREAKFAST YOGURT JARS
Fresh yogurt mixed with lemon and lime peel, a layer of
flaxseed, topped with a berry mix.
SPAGHETTI BOLOGNESE
A classic, made with fresh cherry tomatoes , swapping out
the spaghetti for spiralised corgette and beef mince for
turkey
BEEF TACO BURRITO BOWLS
An absolute favorite, using only blackbeans in place of a
taco or tortilla, with peppers and a dash of sriracha.
CHICKEN CURRY AND RICE
The lowest calorie chicken curry you'll ever have. A great
dish that freezes brilliantly
HARRISSA CHICKEN
A North African dish, that has some kick to it. Another great
freezing meal prep.
TUNA PASTA
A very simple meal prep. That doesnt freeze very well. It's
best enjoyed early in the week.
KOREAN BEEF AND NOODLES
A personal favorite, with noodles and pak choi
Perfect for freezing
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
YOGURT BREAKFAST
JARS
Dont like linseed ? Why not try
changing it for a crushed rich tea
or digestive biscuit instead.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
YOGURT
BREAKFAST JARS
MACROS P24 F6 C22 235 calories makes
10 jars
METHOD
SHOPPING LIST
1kg of blueberries
Mix the yogurt with the desired
500g of strawberries
amount of sweetener, the peel of
2kg of fat free greek yogurt
one lemon and 1 lime thoroughly
1 Lemon
01
in a large bowl, then split the
1 Lime
mixture between ten equal size
Sweetener (to taste)
jars.
100g of linseed
Add the jars to some kitchen
02
lime. this way you can
linseed or flax seed into each jar.
Wash the blueberries thoroughly,
TOP TIPS
Freeze your lemon and
scales. And weigh 10 grams of
and once again split the
03
blueberries evenly between each
jar.
use them again.
Place the linseed between
the yogurt and the fruit,
Finally chop up or leave whole
this helps create a barrier.
the strawberries. They do last
Use glass jars. This
extends the life of the
fruit
04
longer whole. These should last 5
days if the origional fruit is fresh
kept in the refridgerator
SPAGHETTI BOLOGNESE
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Want to increase the carbs?
Still want the green veggies? Why
not try half with wholegrain
spaghetti?
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
SPAGHETTI
BOLOGNESE
Macros P45 F18 C16 416 calories
makes 3 meals
METHOD
SHOPPING LIST
Preheat the oven to 200 degrees. Chop
500g lean turkey mince
the cherry tomatoes into halves and
1kg of cherry tomatoes
1 basil plant
1 large onion (200g)
add to a baking tray. Spread out evenly
01
and drizzle with half the olive oil.
Sprinkle with half the onion salt and
garlic salt, season with salt and pepper.
3 medium courgettes
Onion salt (1tsp)
Garlic powder (1tsp)
Roast the tomatoes for 35 minutes. Add
Olive oil 50g
Salt and pepper to taste
the remaining garlic powder and onion
02
salt. Add a few leaves of fresh basil. And
blend.
Meanwhile, fry the turkey mince and
the onion in the remaining olive oil for
12 minutes. Season. Add the blended
TOP TIPS
03
tomato sauce into the pan and cook
with the mince for a further
Ideal as a low carb option
10 minutes.
Add some chilli for that
Spiralize the courgette and fill each
extra kick
Add spaghetti if you want
meal prep container evenly. Leave the
04
to increase the carbs
courgette raw. This will cook better
when re-heated.
To finish add some freshly rough
05
chopped basil to the sauce and add
even amounts to each box on top of the
courgette.
BEEF TACO BURRITO
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
BOWLS
Swapping your taco shell or
tortilla for black beans only in this
next meal prep, is a fantastic way
of getting extra fiber and protein
into your diet.
Black beans also offer a variety of
phytonutrients like saponins,
anthocyanins, kaempferol, and
quercetin, all of which
possess antioxidant properties.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
BEEF TACO
BURRITO BOWLS
Macros P46 f13 C23 400 calories
makes 3 meals
METHOD
SHOPPING LIST
Preheat a frying pan with 15 ml of olive
500g lean mince beef
oil so its hot, but not until its smoking.
3 Peppers
Add the mince in small amounts. If you
15ml of olive oil
add all the mince at once the pan will
Black beans 350g (drained)
01
cool down and the mince will just
go grey. Cooking times will vary. 8-10
1tsp chili powder,1/4tsp Garlic
minutes as a guide.
powder,1/4tsp Onion
powder,1/4tsp dried
Mix your spices in a jar or bowl. I will
oregano,1/2tsp Paprika,1tsp
sometimes put mine in a jar and shake.
ground cumin, salt and
However, on this occasion I used a
peppper .
ready mixed blend from so easy
02
seasonings, either will work fine.
Add your spice mix to the frying pan
and give it a quick stir just before you
finish. Set aside and allow to cool.
TOP TIPS
Drain your black beans and wash them
Try not to overcook the
mince, it will reheat
03
much better
between three meal prep tubs.
Finely chop your peppers and split
I used a ready mixed
blend from
in cold water. Drain and split evenly
evenly between each meal prep
04
container. Then lastly add your mince.
soeasyseasonings on this
Garnish with thinly chopped red
occasion for convenience
You can also try adding
passata to the mince
cabbage and a drizzle of sriracha.
05
(optional). Another tip is when you
come to reheat this meal. Sprinkle the
mince with a few drops of water before
reheating to avoid dry mince.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
CHICKEN CURRY
Why not try adding two tins of
butterbeans instead of chicken for
a vegetarian option.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
CHICKEN CURRY
Macros P47 F4 C46 404 calories
makes 3 portions
METHOD
SHOPPING LIST
450g chicken diced
Dice the chicken into one inch cubes.
150g greek yogurt
Add the chicken, yogurt and lemon
Two green peppers
01
juice to a bowl.
One onion 150 g
Lemon juice
Mix your spices together in a jar or
1tsp of garlic and ginger paste
bowl. Add half the spice mixture to the
500g of passata
02
100g dry rice.
Spices
2tsp of tumeric, 3tsp coriander
for 2 hours.
Place the chicken on a baking tray, and
3tsp of smoked paprika,3tsp of
cumin powder,2tsp chilli powder,
chicken and place covered in the fridge
spray with either one cal spray, or a
03
little olive oil. Place in the oven for
15 minuites
(heaped)
Heat some oil in a pan and fry the
onions and peppers for about
5 minutes. Add the ginger and garlic
TOP TIPS
Marinate your chicken
the night before if you
paste, the remaining seasoning and 1
04
tsp of salt. Fry for one minute then add
the passata. (If it gets too thick add a
little water) add the chicken from the
can
oven and simmer for 5 minutes
Cool the rice down
quickly after cooking
Cook and then cool quickly the rice
with cold water and
refrigerate immediatly
using cold water. Split between three
05
meal prep boxes. Add fresh coriander
and a dash of yogurt.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
HARISSA CHICKEN
Macros P47 F9 C34 412 calories
makes 3 meals
METHOD
Place the chicken breasts between two
pieces of grease proof paper and bash
with a rolling pin until, a sort of even
SHOPPING LIST
thickness is achieved, (this ensures
450 grams of chicken breast
1 tin of chickpeas drained
even cooking of the chicken). Then
01
place the three chicken breasts inside a
zip lock bag with the juice of half a
75g dry rice
lemon, two table spoons of harissa
A table spoon of olive oil
seasoning, and a table spoon of olive
2 garlic cloves
oil. Set aside in the fridge overnight or
Salt and pepper
for an hour prior to cooking.
Juice of one lemon & half a
lime
Drain the chickpeas , and place on
Fresh coriander
grease proof paper season with harissa
Harissa seasoning
02
seasoning and place in the oven at 180
for 15 minutes.
100g Fat free yogurt
A medium sized cucumber
cook 75 grams of dry rice according to
03
instructions.
Heat a frying pan up very hot and flash
fry the chicken either side for 1-3
minutes until you have
TOP TIPS
Marinate your chicken
the night before if you
some colour . Then wrap in tin foil and
04
oven cook for the next 20-25 minutes
at 180. Take out and unwrap
immediately. Allow to stand for 5
can
minutes. This ensures juicy chicken
Cool the rice down
every time.
quickly after cooking
with cold water and
refrigerate immediatly
Mix yogurt,lemon juice, salt pepper
and garlic, fresh coriandera drizzle of
05
olive oil. Finely chop a Cucumber.
Place In meal prep tubs and enjoy.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
SIMPLE TUNA PASTA
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
TUNA PASTA
Macros P25 F9 C53 400 calories
makes 3 meals
METHOD
SHOPPING LIST
2 tins of tuna in sunflower oil
Using three meal prep containers, line
100g lighter than light
the bottom of each with equal parts
mayonnaise.
01
spinach.
60g sweetcorn
Cherry tomatoes
Boil the pasta for 12 minutes, once
200g dry weight tri coloured
cooked cool with cold water
pasta. ( Or any coloured pasta )
02
100g of spinach
Parsley or Watercress
Lemon juice
wilting when you add it to the
containers.
One yellow pepper
Salt and Pepper
immediately. This stops the spinach
Drain the tuna fish, add
03
the mayonnaise, salt and pepper
and a squeeze of lemon juice.
Red onion
Mix the pasta and the mayonnaise
together in bowl. Chop some cherry
TOP TIPS
04
tomatoes, red onion, and yellow
pepper for that super healthy extra.
Using tinned tuna in
sunflower oil gives this
prep a creamier taste.
Can be enjoyed hot or
cold. Why not try this hot
and add some parmasan
cheese on top.
Sprinkle generously with parsley or
05
a handful of watercress (optional)
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
KOREAN BEEF AND NOODLES
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
KOREAN BEEF
Macros P 34 F6 C49 396 calories
makes 3 meals
METHOD
Cut up the beef into thin strips and
SHOPPING LIST
01
340g Steak medalions
temperature for ten minutes.
Heat up a pan with some one cal spray.
150g wholegrain noodles
Until it’s smoking hot. Fry the beef for
200g pak choi/spring greens
30g of honey
season well. Allow to sit at room
02
about 1-2 minutes. Flipping the beef
once. And take the beef out. Set aside.
splash of hot chilli sauce
3tbl spoons of soy sauce
Add soy sauce, honey, hot
1tsp of rice vinegar
chilli sauce, garlic, ginger and
1 tsp of lazy garlic
rice vinegar to the same pan you
1/4 tsp ginger
took the beef out of. Deglaze the
1 teaspoon of cornflour
03
Salt and Pepper
pan by scraping any beef off the
pan into the sauce. Mix the
cornflour with a small amount of
Sesame seeds/spring onions
water (cold) and add this to the
pan. Allow to thicken.
Once the sauce has thickened, add the
beef back to the pan. And cook Until
your desired rareness. (Remember as
TOP TIPS
Aldi steak medalions are a
04
meal prep is reheated don’t
overcook)Meanwhile steam your
cheap cut perfect for this
spring greens or pak choi, and cook the
meal prep
noodles.
You can use any noodles
Line the bottom of 3 prep boxes with
you like. I often use both
the steamed spring greens/pak Choi.
Take the beef out the pan leaving the
white or wholegrain.
sauce. Add the cooked noodles to the
05
pan the beef was in. Stir to soak all
noodles in sauce. Split into three, the
beef and the noodles, garnish with
sesame seeds, chilli, and spring onion.
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Final
thoughts
I hope this short e-book has given you a small
insight as to how we do things. 15 stone (210lbs)
weight loss isnt easy. I am a genuine believer that
with a little support, some vison and some
consistancy any one can achieve the results we
have. And I genuinely believe that.!
Every one who has taken the time to download this
has taken the very first step to becoming more
prepared and thats what meal prepping essentially
is. Preparing in advance can be a powerful tool,
both mentaly and visually. I have found over the
years , if I've got food ready I'm less likely to
overinduldge.
Don't worry if you don't get things right the first
time. Myself and Charlotte do not get everything
right. I still make mistakes after 18 years of
prepping meals.
If the feedback from this short taster is good, and it
helps people I plan on doing alot more. From diet
plans to recipe books and everything in between. I
have so many ideas...
It's a great, easy prep that should give you
confidence. If you do make this, please tag me
under
#themealprepking
on instagram.
John Clark and
Charlotte Deniz
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859
Buyer: Jenny Dawson (devilish134@hotmail.com)
Transaction ID: jg-1WDL9O-QA454Y74D9BB859