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

the easiest meal prep I've ever done for a full week of fully prepped meals! It took me just less than an hour to prep all my meals for the week.
I’m showing you a high-protein weight-loss meal prep plan based on how I lost more than 40 lbs! You can either prep 4 or 5 days of fully prepped meals (so a full work week), and it’s very customizable! I’ll show you how to customize this plan to get anywhere from 1200 to 1800 calories per day. You’ll also be getting about 93g protein per day (almost 100g).
These are very simple recipes, but there’s still a lot of flavor - everything is gluten- and dairy-free, and mostly plant-based (everything is vegan except for one thing, but I will give you a vegan alternative for that).
Hope you enjoy!
Liezl
All the recipes + shopping list on my blog (with calorie info): liezljayne.com/easy-weight-lo...
timestamps:
00:00 - intro
00:40 - menu (what we’re prepping)
01:09 - breakfast prep (overnight oats)
02:55 - preheating oven
03:11 - snack prep (smoothie)
04:27 - dinner prep (potatoes)
05:26 - dinner prep (vegetables)
06:00 - dinner prep (chicken or tofu)
06:49 - lunch prep (salad)
08:51 - checking oven items
09:05 - dishes
09:10 - dinner prep (serving out)
10:51 - outro
11:16 - how to customize calories
…
My weight loss meal plans + recipe ebooks
Smoothie from this meal prep plan:
- 4 week weight loss meal prep guide + recipe book: guides.liezljayne.com/mealprep/
- 12 week weight-loss guides aka The Beautiful Body Guide (meal plans + workouts): guides.liezljayne.com/guides/
- healthy breakfast recipe ebook: guides.liezljayne.com/justbre...
…
more videos from me…
My recent overnight oats meal prep video (with 3 more flavors): • Easy OVERNIGHT OATS me...
Videos about my Point System: • Liezl Jayne Point System
*From The Beautiful Body Guide: guides.liezljayne.com/guides/
My meal prep video playlist: • Meal prep by Liezl
My weight-loss meal plan videos: • Weight Loss Meal Plan ...
My recent videos..
- What I ate to lose 42 lbs: • What I ate to lose 42 ...
- My top 3 weight-loss protein smoothies: • My top 3 weight-loss p...
- Healthy weight loss meal prep - done in 1 hour: • Healthy Weight Loss Me...
- Easy weekday overnight oats (6 flavors): • OVERNIGHT OATS - the 6...
- Easy meal prep salads: • 3 easy MEAL PREP salad...
- Easy low-calorie pizza (perfect for weight loss): • Easy Low-Calorie Pizza...
- Cheap healthy weekday breakfasts: • Easy + Healthy Budget ...
- The vegan high-protein sandwich I eat every week: • The high-protein vegan...
…
Meal prep jars/ containers I used in this video:
12 oz glass Weck jars: www.amazon.com/gp/product/B01...
20 oz glass Weck jars: www.amazon.com/gp/product/B00...
Reusable lids for glass Weck jars: www.amazon.com/gp/product/B07...
36 oz glass meal prep containers: www.amazon.com/gp/product/B07...
Food items I used in this video:
Vegan vanilla protein powder: www.amazon.com/Garden-Life-Pa...
Instant freeze-dried coffee:
www.amazon.com/gp/product/B07...
*some links may be affiliate links
…
my social links + blog:
instagram @liezljayne
tiktok @liezljayne
my blog: liezljayne.com/
my ebooks: guides.liezljayne.com/
facebook: / liezljayne.blog
disclaimer:
this video is purely intended as/ and for entertainment purposes. this information/ video is not intended as medical advice. always consult with your health/ medical practitioner or doctor before you try a new eating plan or diet. there are no guaranteed results from this video. this video is not sponsored, all opinions are my own.

[@LivingLifeWithDeeDee]

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

[@An_Gold]

That's a very good result!

[@zazhiita]

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

[@thulaniful]

Same here😂❤

[@dawnd2856]

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

[@MS-ie8gj]

Me too! 😂

[@ItaliaSicilia18]

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

[@rainbows449]

Me too 😂😂😂😂

[@joanmacleod1362]

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

[@sihemabbassi901]

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

[@melbonthuys7573]

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

[@lybanaseem]

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

[@tina.65]

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

[@LiezlJayne]

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

[@Als1822]

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

[@paigesp0803]

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

[@Xudeem-vkusno]

😊

[@phelanteam]

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

[@athomewithtexasgirl9888]

Totally agree ❤

[@jeniferlaura6524]

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

[@lindaallder3662]

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

[@sohasaied5491]

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

[@cat5298]

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

[@jessicaboyd934]

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

[@anniebaby1]

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

[@afefktari8826]

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

[@UnderTheSummerSun]

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

[@dsmith8488]

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

[@thefitnessgirl926]

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

[@leslieschmitt7749]

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

[@shellb3301]

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

[@onarijayarathne7577]

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

[@bbyhoodgoth]

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

[@kittypets2164]

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

[@tiree76]

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

[@decafanna]

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

[@kamilacherniachuk6834]

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

[@zonyasvintage7859]

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

[@courtneyfleischman2338]

These videos never miss 🙌

[@janellenathasingh3530]

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

[@Julia-Mckenna]

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

[@AussieMumVLOGS]

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

[@Bashertxo]

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

[@littleromeo81]

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

[@zlatastaub1266]

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

[@shelbydrapeau4234]

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

[@brendawunsche4647]

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

[@Ada-hj6lk]

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

[@evaiscoolest]

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

[@jenniferjones8907]

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

[@leanneholmes5442]

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

[@An_Gold]

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

[@potatoestate2991]

The mocha overnight oats are SOOO GOOODDD OMG

[@ruby_shot_that]

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

[@Browneyegirl_13]

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

[@LiezlJayne]

🇿🇦❤

[@MultiRusty50]

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

[@adapaulinaalarcon5468]

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

[@chialee1948]

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

[@vickygoodwin8966]

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

[@Phyllisjordan2006]

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

[@cristinafrancisco6773]

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

[@asmaajili4462]

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

[@sjsp7631]

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

[@LiezlJayne]

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

[@SW-tu6gu]

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

[@CindyRussi.]

That menu sounds amazing!!!!!😀

[@barrygibbs2600]

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

[@arielamontes1708]

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

[@RLXSOUNDS101]

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

[@magdalenaacosta9953]

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

[@S1mpleYT]

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

[@dottiedevillier3587]

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

[@kellymoorewith4]

Also I love all of your plants!

[@TAROTKATREADINGS]

Can't wait to try this.

[@alitabaker99]

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

[@kaylamnobles]

What a fantastic video and I love how you broke down the calories at the end. You are a gem!!! Thank you so much ❤

[@missfrida]

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

[@michelle10261]

Love your meal prep. Thank you from Michelle in Australia

[@kellymoorewith4]

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

[@athomewithtexasgirl9888]

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

[@danetteh.7802]

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

[@kathleenh.7956]

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

[@Maricelibasco718]

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

[@meganweis184]

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

[@Beautifuljaz19]

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

[@lindakennedy4616]

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

[@LiezlJayne]

Hope you enjoy it!

[@anajblue]

I made this last night! I am not as good so it took me a bit longer. But definitely the fastest one for me so far❤ I am down 12lbs since July 😊

[@LiezlJayne]

wow well done!

[@LadiesofPurposeTV]

Wow that’s awesome!!!!! I just saw a video of hers last night and now today, loving how she puts these calories/delish meals together that don’t have fake sweeteners! Just checked out her link:) I think I’m gonna give it a go. I’ve been praying for help to shed 80-100 pounds & get rid of blood sugar issues. This would be such a blessing if it can work for me too!

[@Krysseh]

That chicken dinner looks AMAZING. Thanks for sharing!

[@gpatel5965]

Really enjoyed this video ma'am just amazing 😊

[@cathygillette4939]

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

[@jessicaandkeith]

That’s awesome ! Please make winter prep meals 😊

[@user-ve2om7bo1u]

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

[@DexterMag-aso]

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

[@zanelemtenga3723]

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

[@AshleyMarieRomano]

This video is soooo motivating thank you!!!! 😊

[@firasonda261]

all yummy thanks liezl❤

[@tracy8826]

Thanks so much for doing this ❤

[@marywilliamson1044]

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

[@summerdays17]

These meals look delicious 😋

[@Jetstreamhustla]

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

[@MesaCute]

One of my fav videos

[@theaneaa]

I love these, thank you so much!!

[@user-mn9yo6fe8c]

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

[@caitmoffett8261]

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

[@acsey5608]

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

[@kcjd8659]

That chickpea salad looks scrumptious!

[@TanyaKatherine]

So helpful and easy! Thank you!

[@AI-dreaming-Life]

Grateful for the enlightening video. Have an excellent day!

[@Browneyegirl_13]

Her Smoothies are the BEST and that Iced Coffee with Soya Milk, Ice Cubes and Coffee powder with some maple syrup is my ultimate....I'm actually gonna make 1 now. Thanks for taking the time to calculate all these calories for us so we don't have to do it❤I hate doing it 🙈lotsa love🎉

[@LiezlJayne]

I also love that iced coffee! Thanks!

[@onedivadriver]

Are the smoothies stored in the freezer?

[@nelled6240]

If you want use dried chickpeas you can soak and cook, divide into storage containers and freeze. Available when you need them instead of opening opening cans.

[@user-ti5mf8ym7g]

Awesome ! Another great video 👏❤️.

[@gabrieladelsolp]

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

[@erinbrown6446]

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

[@jenw1116]

I absolutely love these videos, thank you Liezl ❤ Ive got you meal prep book and your breakfast book, and i love your point system. I even taught my partner how to use it while he's trying to put on weight. Thank you so much!

[@adrienel6600]

Ha ha I love the 3 second rule when you dropped the chocolate 🍫😊