Duration 29:23
WEIGHT LOSS MEAL PREP FOR WOMEN (1 WEEK IN 1 HOUR)
Published 5 Sep 2017
★ MY WEIGHT-LOSS MEAL PREP EBOOK: https://guides.liezljayne.com/mealprep/ ★ MY WEIGHT LOSS GUIDE & MEAL PLAN: http://guides.liezljayne.com/guides/ ★ FREE 3 DAY EATING PLAN: http://guides.liezljayne.com/3-day-ea ... ★ FULL RECIPES ON BLOG: http://liezljayne.com/weight-loss-meal-prep-for-women-1-week-in-1-hour/ ★ MORE 200 CALORIE SNACK IDEAS (BLOG): http://liezljayne.com/12-easy-healthy-snacks-that-every-girl-should-know/ ★ EASY HEALTHY SNACK IDEAS (VIDEO): /watch/s6=t&YFplbLdeZdyet ★ WEIGHT LOSS HACKS EVERY GIRL SHOULD KNOW: /watch/s1=t&kuTcQwy-WDT-t ★ HOW TO LOSE WEIGHT FAST: /watch/rlH2fl2 ... ★ WEIGHT LOSS MEAL PLAN FOR WOMEN: /watch/c-IXB-X ... *This video in NOT sponsored - All opinions are my own. ----------------------------------------------------------------------------- ★ My "WHAT I EAT IN A DAY TO LOSE WEIGHT" Series: What I eat (DAY 1): /watch/iUhc7Uc ... What I eat (DAY 2): /watch/YGRK0urr5tGrK What I eat (DAY 3): /watch/5mK2qm2 ... What I eat (DAY 4): /watch/_XjJ7XJ ... What I eat (DAY 5): /watch/s01Ed0E ... What I eat (DAY 6): /watch/1gqXdgX ... What I eat (DAY 7): /watch/1gqXdgX ... What I eat (MEAL PLAN): /watch/4WPAG_fLLhJLA What I eat (DAY 8): /watch/Ood58o5 ... What I eat (DAY 9): /watch/EXF7-N9O9wVO7 What I eat (DAY 10): /watch/nk29Ek9 ... WEIGHT LOSS MEAL PLAN: /watch/c-IXB-X ... ---------------------------------------------------------------------- ★ My Links: BLOG: http://liezljayne.com/ INSTAGRAM: https://www.instagram.com/liezljayne/ FACEBOOK: https://www.facebook.com/liezljayne.blog TWITTER: https://twitter.com/liezljayne PINTEREST: https://pinterest.com/liezljayne/ ★ Check out my weight-loss guide & meal plan: http://guides.liezljayne.com/guides/ ★ FREE downloads on my blog: http://guides.liezljayne.com/free/ --------------------------------------------------------------------- ★ Other helpful info and videos: Free 3 Day Weight-loss Eating Plan: http://guides.liezljayne.com/3-day-ea ... Free Exercises for Fat-loss: http://guides.liezljayne.com/5-essent ... My 16 Minute Fat-burning Workout: http://liezljayne.com/16-minute-worko ... Easy healthy snack ideas (video): /watch/deZdyed ... My Weight-loss Story (How I Lost 40 Lbs): /watch/mWri1Wi ... ---------------------------------------------------------------------- ★ More healthy breakfast ideas (videos): 3 weight-loss smoothie recipes: /watch/AMq2LM2 ... 3 easy overnight oats recipes: /watch/fw7jswj ... 3 healthy breakfast ideas: /watch/av3gEvg ... Green detox smoothie recipe: /watch/V0hGQ0G ... My unusual go-to weight loss breakfast: /watch/lyXkZyk ... New healthy breakfast ideas (my obsessions): /watch/biBKRiK ... ---------------------------------------------------------------------------------------- ★ FREQUENTLY ASKED QUESTIONS: I'm answering my most asked Questions here: http://guides.liezljayne.com/frequent ... ------------------------------------------------------------------------- Thanks so much for watching this video, I really hope you enjoyed it - and I hope that you found it helpful! Subscribe to my channel for more videos! xo DISCLAIMER - Please note that you should be in a healthy state before you decide to follow a new way of eating, or a calorie restricted diet. It’s always advised that you talk to your GP, doctor or health care professional to see if a new way of eating is suitable for your personal health needs and goals. This eating plan is not suitable for men, children, pregnant women, lactating women, or people who are still developing - It is only intended as inspiration for women who are already in a healthy state, and who are trying to lose weight and get into better shape. This way of eating is only intended for short term use. Please take special note that every women, and every person, will have different daily calorie needs for weight-loss - based on their natural body type and build, current weight, height, daily activity level and health goals. This is not a "one size fits all" way of eating.
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ingredients:
-1/2 cup dry rolled oats
n3"-2 teaspoons chia seeds
-1/4 cup water
-pinch cinnamon
-2/3 cup plain full cream yogurt (or non-dairy alternative)
-1 chopped apple
-optional: 1 teaspoon 100% pure maple syrup
method:
-add all ingredients together in a jar (or a mug)
-mix together and cover
-store in fridge overnight
-serve in a bowl, or eat with a spoon out the jar!
calories (per 1 serve)
-roughly 400 cal
banana-yogurt overnight oats
ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/4 cup water
-pinch cinnamon
-2/3 cup plain full cream yogurt (or non-dairy alternative)
-1 medium smashed banana
-optional: 1 teaspoon 100% pure maple syrup
method:
-add all ingredients together in a jar (or a mug)
-mix together and cover
-store in fridge overnight
-serve in a bowl, or eat with a spoon out the jar!
calories (per 1 serve)
-roughly 400 cal
blueberry, pineapple & cashew oats
ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-pinch cinnamon
-10 raw cashew nuts
-1/2 cup frozen blueberries
-1/2 cup frozen diced pineapple
-optional: 1 teaspoon 100% pure maple syrup
method:
-add all ingredients together in a jar (or a mug)
-mix together and cover
-store in fridge overnight
-serve in a bowl, or eat with a spoon out the jar!
calories (per 1 serve)
-roughly 400 cal
mixed berry & peanut-butter oats
ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-pinch cinnamon
-1 tablespoon unsweetened peanut butter
-1 cup mixed frozen berries
-optional: 1 teaspoon 100% pure maple syrup
method:
-add all ingredients together in a jar (or a mug)
-mix together and cover
-store in fridge overnight
-serve in a bowl, or eat with a spoon out the jar!
calories (per 1 serve)
-roughly 400 cal
breakfast smoothie prep
blueberry banana smoothie
ingredients:
-1 medium banana
-1/3 medium avocado
-1 cup frozen blueberries
-1 tablespoon dry rolled oats
-14 raw almonds on side
method:
-peel and slice the banana and avocado
-add all ingredients (except almonds) together in a re-useable ziplock bag
-add almonds to a separate small bag or container
-place smoothie prep in the freezer immediately until use
-place almonds in the fridge
-when youre ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-serve in a glass and drink chilled, eat raw nuts on side
calories (per 1 serve)
-roughly 400 cal
berry, banana & spinach smoothie
ingredients:
-1 medium banana
-1/3 medium avocado
-1 cup frozen mixed berries
-small handful baby spinach
-1 tablespoon dry rolled oats
-8 raw walnut halves on side
method:
-peel and slice the banana and avocado
-add all ingredients (except walnuts) together in a re-useable ziplock bag
-add walnuts to a separate small bag or container
-place smoothie prep in the freezer immediately until use
-place walnuts in the fridge
-when youre ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-serve in a glass and drink chilled, eat raw nuts on side
calories (per 1 serve)
-roughly 400 cal
mango & banana smoothie
ingredients:
-1 medium banana
-1 cup chopped frozen mango
-1/3 medium avocado
-10 raw cashew nuts on side
method:
-peel and slice the banana and avocado
-add all ingredients (except cashews) together in a re-useable ziplock bag
-add cashews to a separate small bag or container
-place smoothie prep in the freezer immediately until use
-place cashews in the fridge
-when youre ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-serve in a glass and drink chilled, eat raw nuts on side
calories (per 1 serve)
-roughly 400 cal
salad prep kale, cranberry, carrot & beet salad
ingredients:
-4 handfuls of roughly chopped, washed kale
-2 to 4 medium carrots
-1 small to medium beetroot (or handful pre-grated)
-4 tablespoons dried cranberries
-2 tablespoons unsweetened balsamic vinegar
-fresh lemon juice
-1 teaspoon olive oil
-sea salt
-black pepper
(serves salad for 4 meals)
method:
-toss the chopped kale, olive oil and sea salt together in a bowl
-gently rub the oil and salt into the kale for about a minute (to soften the kale)
-either peel and grate the beetroot, or use pre-grated
-peel and roughly chop the carrot
-add the veggies and the dried cranberries to the salad
-add fresh lemon juice, balsamic vinegar, sea salt and black pepper to taste
-toss the salad
-serve with the lunch meals below (chickpeas and quinoa)
salad prep kale, celery, pepper & tomato
ingredients:
-3 handfuls of roughly chopped, washed kale
-1 big cup cherry tomatoes (left whole)
-1 to 2 stalks celery
-1 small-medium red bell pepper
-italian herb mix
-fresh lemon juice
-1 teaspoon olive oil
-sea salt
-black pepper
(serves salad for 3 meals)
method:
-toss the chopped kale, olive oil and sea salt together in a bowl
-gently rub the oil and salt into the kale for about a minute (to soften the kale)
-chop the celery and red bell pepper
-add the veggies and cherry tomatoes to the salad
-add fresh lemon juice, italian herb mix, sea salt and black pepper to taste
-toss the salad
-serve with the lunch meals below (eggs and brown rice)
lunch prep chickpeas, quinoa & salad
ingredients:
-2 cups cooked quinoa
-2 + 2/3 cup cooked/ canned chickpeas
-kale, cranberry, carrot & beet salad (recipe above)
(serves 4 meals)
method (per serving)
-1/2 cup cooked quinoa
-2/3 cup cooked/ canned chickpeas
-1/4 salad serving (kale, cranberry, carrot & beet salad)
calories (per serving)
-roughly 400 calories per serve
(ingredients serve 4 meals)
lunch prep eggs, brown rice & salad
ingredients:
-2 cups cooked brown rice
-6 hard boiled eggs
-kale, celery, pepper & tomato salad (recipe above)
(serves 3 meals)
method (per serving)
-1/2 cup cooked brown rice
-2 hard boiled eggs
-1/3 salad serving (kale, celery, pepper & tomato salad)
calories (per serving)
-roughly 400 calories per serve
(ingredients serve 3 meals)
snack prep fruit & nuts
snacks for 7 days:
day 1. 1 medium apple + 14 raw almonds
day 2. 1 medium apple + 14 raw almonds
day 3. 1 medium apple + 14 raw almonds
day 4. 2 small clementines + 10 raw pecan halves
day 5. 2 small clementines + 10 raw pecan halves
day 6. 1 nectarine + 100g strawberries + 10 raw cashews
day 7. 1 nectarine + 100g strawberries + 10 raw cashews
*each snack is roughly 200 calories
dinner prep roasted potatoes
ingredients:
-400g regular potatoes
-1 teaspoon cooking oil
-sea salt
-black pepper
-italian herb mix
(serves potatoes for 4 dinner meals)
method:
-preheat oven to 180 c/ 360 f
-wash and roughly chop potatoes
-add chopped potatoes to a baking tray
-toss the potatoes in cooking oil, sea salt, black pepper and italian herb mix
-roast for about 40 minutes, or until fully cooked
-serve with dinner meals below (salmon, roasted potatoes & veggies)
dinner prep roasted vegetables
ingredients:
-roasting vegetables of choice (*recommended 70 cal per serving)
-1 teaspoon cooking oil
-sea salt
-black pepper
-italian herb mix
(serves potatoes for 7 dinner meals)
*recommended vegetable serving is roughly 70 calories per dinner meal. As there are 7 dinner meals for the week, i made roughly 490 calories worth of vegetables for the entire week.
*i used a selection of butternut squash, beetroot, onion, red bell pepper, zucchini and cherry tomatoes.
method:
-preheat oven to 180 c/ 360 f
-wash and roughly chop vegetables (or use pre-chopped veggies)
-add chopped veggies to a baking tray
-toss the vegetables in cooking oil, sea salt, black pepper and italian herb mix
-roast for about 20-40 minutes, or until fully cooked
-serve with dinner all meals below
dinner prep tangy tomato chicken
ingredients:
-300g chicken breast meat (sliced)
-2 tablespoons pure tomato paste
-1 teaspoon cooking oil
-fresh lemon juice
-italian herb mix
-sea salt and black pepper
(serves chicken for 3 meals)
method:
-place the sliced chicken breast meat in a pan
-add sea salt, black pepper, italian herb mix, fresh lemon juice and 2 tablespoons of pure tomato paste
-cook the chicken over a medium-high heat on the stove for 10-15 minutes
-toss it with a spatula, and you can add a splash of water to the pan while youre cooking it if it gets too dry
-serve with dinner meals below (chicken, quinoa & veggies)
dinner prep roasted salmon
ingredients:
-400g salmon fillets
-fresh lemon juice
-sea salt & black pepper
(serves salmon for 4 meals)
method:
-add salmon to a baking tray with fresh lemon juice, sea salt and black pepper
-bake in the oven for about 15 minutes at 180 c/ 160 f, or longer if you need to
-serve with dinner meals below (salmon, roasted potatoes & veggies)
dinner prep tomato chicken, quinoa & veggies
ingredients:
-300g tangy tomato chicken (recipe above)
-1 + 1/2 cups cooked quinoa
-3 servings roasted vegetables (recipe above)
-3 small handfuls steamed broccoli (roughly 180g)
(serves 3 meals)
method (per serving)
-100g tangy tomato chicken (recipe above)
-1/2 cup cooked quinoa
-1 serving roasted vegetables (recipe above)
-1 small handful steamed broccoli (roughly 60g)
calories (per serving)
-roughly 400 calories per serve
(ingredients serves 3 meals)
dinner prep salmon, roasted potatoes & veggies
ingredients:
-400g roasted salmon (recipe above)
-400g roasted potatoes (recipe above)
-4 servings roasted vegetables (recipe above)
-4 small handfuls steamed broccoli (roughly 240g)
(serves 4 meals)
method (per serving)
-100g roasted salmon (recipe above)
-100g roasted potatoes (recipe above)
-1 serving roasted vegetables (recipe above)
-1 small handful steamed broccoli (roughly 60g)
calories (per serving)
-roughly 400 calories per serve
way
Hope you enjoy the video, and also find the blog post helpful! XO .. ...Expand 863
im going to start this back again 5 years later
thank you so much for this video! Its a life changing one. 1
one says she should have written the shopping list, one moans that it' s too much on a happier note, a lot of people also gave nice suggestions and tips to help out and i wish i could thank them all, they make internet and real world still a nice place!
also, meat can be stored in the fridge for 2/3 days, the rest can be easily frozen, nothing bad will happen to it, if you cook and freeze it properly. Salad you can' t really freeze, but you can keep it separate and add it to your meal when time to eat comes, it will only take 30 seconds
you are a sweetheart to reach out to the ones that thank you, thank you for caring
where do you buy the bottles for breakfast?
thank you.
please could i ask where do you get all the containers from especially the oats breakfast ones from?