10 WAYS
10 DAYS
10 RECIPES UNDER
500 CALORIES
EBOOK
MENU
CLASSIC CHILLI CONCARNE
made with lean mince and served with a home made healthy coleslaw.
PERI PERI AND LIME CHICKEN
served with fragrant white rice and a squeeze of lime for that fresh taste.
PESTO PASTA AND SUN DRIED TOMATOES
made with fresh basil, olive oil and parmesan cheese,
can be enjoyed hot or cold.
CHINESE STYLE GLAZED PORK BELLY
Served with fried rice and peas, a truly irresistible meal prep.
STICKY GARLIC HONEY CHICKEN
A follower favourite
BANANA AND BLUE BERRY MUFFINS
a lovely morning breakfast or snack. try hot with
cold icecream for a special treat
BIRTHDAY CAKE PROTEIN BARS
a nice little treat. guaranteed to satisfy anyones sweet tooth.
SALMON FISH CAKES & SWEET CHILLI DIP
A c a l o r i e f r i e n d l y a l t e r n a t i v e t o d e e p f r i e d fi s h c a k e s
for the health conscious.
CREAM OF BROCCOLI SOUP
This ultra low calorie, nutrient packed soup Is made
with cream for a silky texture & taste.
THE TMPK BURGER
My personal fakeaway favourite .
my very own version of a high street favourite.
So the secrets out the bag.
It’s now no secret that we are now creating an actual
physical book with Michael Joseph and Penguin Random
House which will be released in May 2020. Myself and
Charlotte can’t even begin to express how excited we are
to be working alongside the same people who publish
Jamie Oliver – it’s an absolute honour! To pre-order a
copy head over to my website
www.themealprepking.com. You’ll learn how to meal
prep your way back to health with 80 recipes and save
money and time along the way! We can’t wait to share it
with you.
In the meanwhile, I wanted to share my second e-book
with you all to help you on your journey whether that be
weight loss, weight gain or just wanting to have more
freedom and save money. After the huge success of my
fi r s t e - b o o k a n d t h e p o s i t i v e f e e d b a c k I d e c i d e d t o d o
a n o t h e r . W h e n I r e l e a s e d m y fi r s t e - b o o k w e e x p e c t e d
between 1000-1500 downloads. So Charlotte and I were
amazed to see that over 55,000 people have downloaded
it. Thank you to every single one of you!
Whilst I have my cookbook coming out next May, I know I
promised you all a second e-book and I’m a man of my
word. You’ve all been so patient waiting for it, thank you
so much.
As with this e-book, e-book number 1 was also free. Some
r e a d e r s w e r e s o s a t i s fi e d w i t h i t t h a t w e r e c e i v e d
donations as a thank you. If you feel this way and wish to
spare a few pennies, then there’s a link on my website
where you can donate any amount you wish. However as
w i t h t h e fi r s t e - b o o k , t h e r e i s n o o b l i g a t i o n t o .
Since I started meal prepping, I’ve sustained 9 stone of
weight loss for over 18 years now and I truly believe it’s
down to my passion and determination for what I do.
It was only when I met Charlotte in 2017 - and helped her
lose over 6 stone in 10 months, eating everything from
Big Macs (yes Big Macs) to spinach, pizzas and carrots that I realised I could help other people also. I really am
frustrated with the way the weight loss industry is as, in
my opinion,some of the diet plans on the market are
incredibly complicated and confuse people. I mastered
the calorie counting lifestyle many years before social
media and I’m here to show you all that you too can lose
weight for good!
When people ask me what’s the best way to lose weight. I
always give the same answer: whichever way is
s u s t a i n a b l e f o r y o u . F o c u s o n c a l o r i e d e fi c i t , s u f fi c i e n t
protein and foods you like and enjoy. The other day
someone asked me if I could send them a list of foods
they shouldn’t eat if they wanted to follow my plan. ‘Yes
of course.’ I replied. it was the shortest email I’d ever
send it simply said:.
‘There aren’t any!’
Try not to overcomplicate things and concentrate on
being consistent, having fun and enjoying the food you
eat. You can learn about all this in my cookbook next May
but in the meanwhile enjoy this taster!
A GUIDE TO
YOUR WEIGHT LOSS
When I met Charlotte in January 2017 she wasn't happy with
how she looked or felt. I introduced her to meal prep and she
lost 6 stone in 10 months eating the kinds of recipes featured in
this e-book. There is no secret other than you need to want to
achieve whatever it is you want more than your current
circumstances.
BEFORE
The irony is Charlotte wasn't eating when I met her. It’s kind of
hard to believe the girl on the left hardly ate but she would
reduce the amount of meals she ate as she thought that was
how she could lose weight. Since we’ve met and embarked on
our meal prep journey together, Charlotte now loves food more
than ever!
If you have the desire to change your current situation, be it a
complete overhaul or you just want to lose a couple of pounds,
you have the power to do so. I truly believe deep down me and
C h a r l o t t e w e r e s u p p o s e d t o m e e t . W e o f t e n h e a r ‘ fi n d y o u r w h y ’
and I genuinely believe there is some truth to that since I met
her.
My cookbook, which is out next year, will teach you how you too
can achieve the same results as Charlotte.
Go to www.TheMealPrepking.com to pre-order the TMPK
cookbook.
AFTER
A GUIDE TO
YOUR WEIGHT LOSS
At 21 stone 6lbs you don't wear colour anymore as you tend to
opt for black in the hope no one will
notice. With my meal prep plan, you will learn how to regain
y o u r c o n fi d e n c e a n d
control of your life. Soon you’ll be wearing all of the colours!
BEFORE
My aim has always been to help as many people as possible and
my social media pages and e-books have helped me do that. I
can’t wait to show you even more tips and tricks with my cookbook – you’re in for a treat!
AFTER
A GUIDE TO
YOUR MEAL
PREP
T h e b e a u t y o f m e a l p r e p i s t h a t i t w i l l fi t a r o u n d y o u r c u r r e n t
lifestyle.
Three reasons why you should meal prep:
It’s a tool to help manage
Will help you save money,
m a s t e r i n e f fi c i e n c y .
A common misconception
bland. The real
truth is that you can meal
can eat delicious food!
calories, daily, weekly or monthly.
manage time and help you become a
exists that meal prep is boring and
prep just about anything and you
A GUIDE TO
YOUR MEAL
PREP
My top meal prep tips to get you well on your way to prepping
yourself back to health:
Try and keep it varied and use plenty of colour so you know
t h a t y o u ’ r e c o n s u m i n g l o t s o f d i f f e r e n t n u t r i e n t s . I ’ m a fi r m
believer that you what you put in your body and it makes a
huge difference to how you feel.
Although I advocate that no foods are off limits at all, moderation is still very important so keep it in mind.
Get yourself some meal prep containers and start prepping
some of the meals from my two free e-books 1 & 2 so when my
cookbook comes out next Spring, you’ll be raring to go with my
21-day plan.
Don’t forget if you’d like to donate towards this e-book the link
is on my website www.themealprepking.com
Thankyou for downloading and keep your eyes peeled in 2020
as there’s a new lifestyle in town!
CLASSIC CHILLI CON CARNE
3 jacket potatoes
Low calorie spray
A pinch of salt
A drizzle of olive oil
250g beef mince
1 tsp paprika
1 tsp chilli powder
1 tsp onion salt
1 tsp ground cumin
1 tsp garlic granules
300g passata
½ tin kidney beans,
including the juice
½ tsp salt
½ tsp pepper
Sour cream (optional)
Chives (optional)
C O L E S L AW
100g white cabbage
½ carrot
¼ onion
50g light mayonnaise
A squeeze of lemon juice
½ tsp sugar
Salt and pepper
A very filling dish which reheats to perfection accompanied with
a homemade coleslaw that was inspired by an old friend of mine,
topped with homegrown chives. Delicious!
4 4 4 KC A L S P E R S E R V I N G
( 2 9 G P R O T E I N , 6 5 G C A R B S , 6 G FAT )
MAKES: 3 MEALS
1 Preheat the oven to 200°C. Microwave each jacket potato for 6–8
minutes. Remove from the microwave, spray with low-calorie
spray, sprinkle with salt and place in a roasting tin in the over for
30 minutes until golden and cooked. Set to one side.
2 Meanwhile add a drizzle of olive oil to a hot frying pan. Fry the beef
mince in batches so it browns evenly then put all of the mince into
the pan.
3 Mix together the spices and add half of it to the beef mince, mix
thoroughly. Add the kidney beans and ½ of the liquid from the tin.
Then add the pasta, salt, pepper and the remaining half of the
spices. Stir and allow to simmer for 12–15 minutes.
4 Whilst this is cooking, make the coleslaw. Thinly slice the white
cabbage and grate the onion and carrot. Put into a bowl and mix in
the mayonnaise, lemon juice, sugar and seasoning. Divide between
3 small pots which will fit into your meal prep containers (make
sure to remove this when reheating!).
5 Place a jacket potato into your 3 meal prep containers, remove
the beef mince mix from the hob and divide equally between the 3
containers. Top each one with a sour cream and chives (optional).
PERI PERI CHICKEN AND LIME RICE
3 chicken breast fillets
200g plain rice
2 star anise (optional)
6 cardamom pods,
crushed (optional)
Juice of 1 lime
This juicy chicken dish is a real crowd pleaser and once you’ve tried
it, you’ll be making it all of the time.
3 9 6 KC A L S P E R S E R V I N G
( 4 1 G P R O T E I N , 5 2 G C A R B S , 3 G FAT )
MAKES: 3 MEALS
PERI PERI SEASONING
You can buy it already made but
we prefer to make it ourselves!
2 tsp paprika
1 tsp dried oregano, ground
½ tsp cayenne pepper
1 tsp garlic powder
1 Place each chicken breast between two sheets of baking paper and
bash with a rolling pin until you have achieved an even thickness.
2 Put a drizzle of olive into a food bag along with your Peri Peri
seasoning. Add the chicken breasts and ensure they’re fully covered
by the seasoning. Seal the bag and leave to marinate in the fridge
overnight preferably but if you’re stretched for time, 2 hours will
1 tsp onion powder
½ tsp ginger powder
Salt and pepper
3 Preheat your oven to 180°C. Remove the chicken breasts from the
fridge 15 minutes before adding them to a hot pan, frying them
each side for 2–3 minutes so they turn a nice golden colour.
4 Remove from the pan and wrap them in tin foil. Put in the oven for
15 minutes.
5 Meanwhile rinse the rice thoroughly with water and cook according
to the instructions. Add in the star anise and cardamom pods at the
point if you wish.
6 Divide the rice between 3 meal prep containers and top with the
chicken breast. Squeeze over the lime juice and store in the fridge.
P E S T O PA S TA A N D C H E R RY T O M AT O E S
40g pine nuts
80g basil
50g parmesan cheese, grated
3 garlic cloves
120ml extra virgin olive oil
20g penne pasta
150g cherry tomatoes or
sundried tomatoes
Seasoning
Once you’ve made your own pesto, you’ll never want to buy it from a
shop again. Take my word for it!
3 9 6 KC A L S P E R S E R V I N G
( 1 0 G P R O T E I N , 4 9 G C A R B S , 1 8 G FAT )
MAKES: 3 MEALS
1 Toast the pine nuts in a dry pan, stirring constantly, until they’re
golden brown. Add to a food blender along with the basil, parmesan
cheese, garlic cloves, extra virgin olive oil and seasoning. Blend for
about 30–60 seconds until it’s a smooth consistency.
2 Weigh out the mixture and set 1/3 of it aside for this recipe. Put the
remaining pesto into a sealed jar and place into the fridge to use at
a later date (it will last for 4–5 days).
3 Cook the pasta according to the instructions. Drain and run until
cold water until the pasta is cold. Return to the pan and add the
pesto, chopped tomatoes (or sundried tomatoes) and mix.
4 Divide between 3 meal prep containers and place in the fridge.
Enjoy either hot or cold.
CHINESE STYLE GLAZED PORK
3 pork chops
1 tbsp extra virgin olive oil
3 garlic cloves, finely chopped
175g rice
2 tbsp dark soy sauce
1 tsp rice vinegar
30g honey
20g brown sugar
Dash of fish sauce
50g spring onions
10g chives
Sesame seeds (optional)
Replicate this Chinese takeaway favourite at home and make it
healthy by swapping out pork belly for pork chops to keep the
calories down.
4 9 0 KC A L S P E R S E R V I N G
( 3 8 G P R O T E I N , 5 2 G C A R B S , 1 6 G FAT )
MAKES: 3 MEALS
1 Remove the bone from the pork chops and chop the meat into 1in
cubes. Season well.
2 Add the olive oil and chopped garlic to a hot pan followed by the
3 Add the dark soy sauce, rice vinegar, honey and brown sugar to the
pan and stir, ensuring that the pork is fully covered. Add a dash of
fish sauce and place a lid over the pan. Cook for 2–3 minutes, then
remove from the pan from the heat and set to one side.
4 Rinse the rice thoroughly in water and cook according to the
instructions.
5 Split the rice and pork between the 3 meal prep containers. Top
with spring onions, chives and sesame seeds (optional).
STICKY HONEY GARLIC CHICKEN
3 chicken breasts
1 egg
50g breadcrumbs
30g honey
2 garlic cloves
1 tsp hoisin sauce
30g siracha sauce
4 tbsp soy sauce
90g spinach
150g wholegrain noodles
5g sesame seeds
60g spring onion, finely sliced
An absolute favourite! This is a fantastic colourful meal packed full of
flavour that you definitely won’t want to share!
4 8 3 C A LO R I E S P E R S E R V I N G
( 4 2 G P R O T E I N , 6 3 G C A R B S , 6 G FAT )
MAKES: 3 MEALS
1 Chop the chicken breast into cube sized pieces. Whisk the egg and
dip the cubes of chicken into it and then the breadcrumbs coating
evenly.
2 Lay the chicken pieces out on to a baking tray and bake in the oven
at 190°C for 20–25minutes.
3 Combine the honey, minced garlic cloves, hoisin sauce, sriracha
and the soy sauce into a pan, heat through until bubbling.
4 Take the cooked chicken pieces from the oven and add them into
the sauce. Stir well to ensure all pieces are coated evenly then
remove from heat.
5 Cook the wholegrain noodles as per the instructions.
6 Divide the spinach and wholegrain noodles between 3 meal prep
containers. Top with the coated chicken pieces and sprinkle with
sesame seeds and
7 Finally add your coated chicken pieces on top, and sprinkle with
sesame seeds and sliced spring onion.
TIP: If you are wanting to freeze this meal prep leave out the spinach,
until ready to re-heat and serve.
B A N A N A A N D B LU E B E R RY M U F F I N S
3 bananas (300g total)
3 eggs
2 tsp vanilla essence
50g honey
140ml 0% fat free yoghurt
140g wholemeal flour
100g self-rising flour
1 tsp bicarbonate of soda
1 tsp baking powder
100g protein powder (optional –
please note that if using, you’ll
have to adjust your calories and
macros accordingly)
100g fresh or frozen blueberries
A brilliant breakfast or snack on the go which can be enjoyed hot or
cold. As they don’t contain any refined sugar, they’re a perfect healthy
snack for adults and children alike. Try not to eat them all in one go!
1 3 8 KC A L S P E R S E R V I N G
( 5 G P R O T E I N , 2 5 G C A R B S , 2 G FAT )
MAKES: 12 MUFFINS
1 Preheat oven to 160°C. Cut out 12 4x4in squares of baking paper
2 Mash the bananas in a bowl and mix in the eggs, vanilla essence,
honey and fat free yoghurt.
3 Mix the wholemeal flour, the self-rising flour, bicarbonate of
soda and baking powder (add in the protein powder now if using)
together. Add into the wet mixture and combine thoroughly.
4 Divide the mixture between the 12 cases and top with
5 Place on the middle rack of the oven and bake for 40–45 minutes.
Once golden, remove and enjoy! They can be stored in an air-tight
container for 3 days.
B I R T H D AY C A K E P R O T E I N B A R S
150ml skimmed milk
50g smooth peanut butter
(or any nut butter)
30g honey
A pinch of salt
1 tsp vanilla extract
200g rolled oats
100g vanilla protein powder
80g white chocolate, melted
20g 100s and 1000s sprinkles
A tasty and budget friendly breakfast or snack on the go! Why pay for
protein bars when you can make your own birthday ones at home for
a fraction of the cost?
2 1 9 KC A L P E R S E R V I N G
( 1 3 G P R O T E I N , 2 0 G C A R B S , 8 G FAT )
MAKES: 10 PROTEIN BARS
1 In a medium size pan combine the skimmed milk, peanut butter,
honey, salt and vanilla extract. Heat over a low heat until smooth.
2 In a food processor, combine the rolled oats and vanilla protein
powder to a fine powder (you can skip this step if you don’t have a
food processor).
3 Add the dry powder to the liquid mixture in the pan. If it’s a little
too dry add a dash of milk.
4 Grease an 8x8in baking tray and press the mixture in to the desired
thickness, it should make 10 bars. Place in the fridge or freezer
until cool.
5 Melt the white chocolate in a bowl over a saucepan of boiling
water. Once melted, remove the protein bar mixture from the
fridge or freezer and spread the melted chocolate over the top of it
evenly. Sprinkle with the 100s and 1000s sprinkles and place back
into the fridge to set.
6 Once set, cut into 10 bars and store in the fridge in an air-tight
container where they will last up to 5 days. Alternatively, you can
freeze them up to 3 months.
SALMON FISHCAKES& SWEET CHILLI DIP
600g potatoes
240g of salmon
panko bread crumbs 60g
2 medium eggs
1 tsp garlic powder
A handful of flatleaf parsley
salt and pepper
sweet chili sauce
1 lemon
flour for dusting
A filling dish with lots of flavour
PROTEIN 27G
CARBS 38G
FAT 15G
CALORIES 400
1. Peel and chop the potatoes into small chunks.
Place in a pan of salted water and boil for 25
minutes. Drain and mash with salt and pepper.
2. Poach or oven cook the salmon for 15-20
minutes. Chop up a good amount of parsley and
add it to the mixture. Now, in a large mixing bowl,
simply combine all the ingredients for the fishcakes
together. Mix really thoroughly, then taste and
season again if you think it needs it.
3. Allow to cool thoroughly, then cover the bowl
and place it in the fridge, giving it at least 2 hours
to chill.
4. Now to cook the fishcakes, lightly flour a work
surface, turn the fish mixture on to it and, using
your hands, pat and shape it into 6 equal amounts.
Now pat each one into a neat, flat shape and then
dip them, one by one, first into the beaten egg and
then into the breadcrumbs, making sure they get a
nice, even coating all round.
5. Spray a hot pan with cooking spray, lightly fry on
either side for 2-3 minutes until a golden colour.
6. split equally between 3 meal prep tubs. Serve
with fresh lemon, salad, and sweet chili dip.
CREAM OF BROCCOLI SOUP
180g of onion
600g broccoli florets
40g real butter
200g celery
1 vegetable stock cube
2 pints of water
salt & fresh ground pepper, to taste
2 and 1/2 pints of water
140g Single cream
A low calorie nutrient rich soup which is creamy
and buttery. This hearty warming soup goes well
with a slice of rustic bread and butter.
PROTEIN 8G
CARBS 23G
FAT 25G
CALORIES 310
1. Fry the onions lightly in the butter in a large pan.
Until softened. Add the chopped celery and sauté
for 5-10 minutes.
2. Add 2 pints of boiling water to the pan be return
to the boil. Add a Vegetable stock cube along with
a generous pinch of salt and pepper.
3. Add your chopped broccoli, Simmer for 10-15
minuets. Stirring now and then so the soup doesn't
stick to the pan.
4. If you have a hand blender, blend the soup. If
not allow to cool and add to a blender. Do not
blend the soup hot in a sealed blender. Unless you
have a blender which specifies it’s safe for hotfood.
5. Return the soup back to the pan, add the single
cream and continue to simmer until a desired
thickness is reached.
5. split equally between 3 meal prep tubs. serve
with fresh parsley and croutons. (optional)
THE TMPK BURGER AND SPECIAL SAUCE
450g lean mince
4 1/2 burger buns
1 small onion
iceberg Lettice
3 slices of plastic cheese
gherkins (trust me)
salt and pepper
60g lighter than light mayo
30g south Carolina mustard
salt and pepper
1/4 tsp of sugar
1/2 tsp of white vinegar
Note:- The only way to
get these in a prep box is
smash them in. Or deconstruct.
I'm not going to
lie. To reheat microwave
the burgers, toast the
buns seperatly to
bring it back to life.
My very own take on a popular high street
favorite. This will not disappoint any one. Follow
these instructions to the letter and you will be
amazed.
PROTEIN 44G
CARBS 41G
FAT 15G
CALORIES 485
1.Form 6 burger patties thinly. The same size as the bun.
Season the top and bottom of the patties with salt and
pepper. Chill the patties for 1 hour. Fry the patties in a
lightly oiled pan for 3-6 minutes on either side. Don’t over
cook them as they are thin and they will become to dry.
2. Make the sauce, by combining the mayonnaise,
mustard, salt, pepper and white vinegar. Mix thoroughly.
3. For the buns. Use 3 tops, three bottoms and the
bottoms of three other burger buns for the middles of
your burgers. For that true classic look. So you should
have three bun tops and 6 bun bottoms in total. Toast the
sides of all buns in a dry pan until lightly toasted. Its now
time to assemble your burger.
4. Place three bun bottoms in a line. If you are eating
these right away. It’s time for a spoon full of your special
sauce and spread. NOTE:- If you are meal prepping these
for a different day divide the sauce between three
separate sauce containers until your ready to eat).
5. Next very thinly chop some onions as small as you can
and sprinkle on top of the sauce of each burger. Next
shred some ice burg lettuce, and add a generous layer to
each burger.
6.Now add a slice of cheese to each burger then a burger
pate. Next place another bun bottom on top, then
another spoon of sauce and spread. Add onion again and
lettuce. Add some thinly sliced gherkins and add the
second burger. Then add the top bun.
METHOD
Lots of Love
JOHN
&
CHARLOTTE