LIEZL JAYNE STRYDOM / JANUARY 20, 2018

WEIGHT-LOSS MEAL
PREP FOR WOMEN
(1 WEEK IN 1
HOUR)

WEIGHT LOSS MEAL PREP

FOR THE WEEK
Healthy weight loss meal prep
for women

This is a weight-loss meal plan designed for

women – specifically women who are trying
to lose weight.

Each day is based on roughly 1400 calories –

but you can easily adjust the calories per day
to suit your needs. At the end of this video I
will show you how you can tweak the eating
plan to give you anywhere from 1200
calories to 1600 calories per day or more –
based on your specific calorie needs to lose
weight.

Each meal will be roughly 400 calories each,

and each snack will be roughly 200 calories
each – and I’ve specifically created these
meals and recipes to be lower in calories –
but to still be filling, and to give good
sustained energy. These recipes all are
balanced with good whole carbs, good
protein and healthy fats – as it’s important to
eat all of the food groups to lose weight in a
healthy way.

These recipes are all very simple, and I’ll

talk you through every single one as we go
(watch the video to make the meal prep with
me). We’ll be making 2 different dinner
options, 2 lunch options, and a couple
different variations and options for the
breakfasts and snacks.

But feel free to just make multiple servings

of one or two of the recipes if you’d prefer to
do that.

I will also make sure to mention a plant-

based alternative that you can use, for any
food items that is not plant-based (in the
video) – just in case you are plant-based. But
many of these recipes are already plant-
based.

*This is a weight-loss meal plan designed

for women – specifically women who are
trying to lose weight. (Men or children will
need to eat more to lose weight in a healthy
way.)

BEFORE WE START

To get started, you’ll need some containers

to store your meals in. You will need 14
containers for all of your lunch and dinner
meals, if you’ll be eating at home then you
can use covered bowls or other dishes. You
will also need 4 small mason jars, you can
also use covered mugs or glasses. And you
will need some reusable ziplock bags or
other small containers for snacks and
additional items.

Because we want to prep 7 full days of

meals in just one hour, we need to start
prepping and cooking the foods that take the
longest to cook. So we will work in that
order, and at the end we will see all of the
meals come together! Make sure that you’ve
preheated your oven to 180 C/ 360 F before
you begin.

HOW TO USE THIS MEAL

PREP

You can choose either one of the overnight

oats, or the smoothies for each morning –
what’s great is that each morning we have a
completely different breakfast recipe. Your
overnight oats are good to go – you can
literally eat them out of the jar with a spoon,
or serve them in a bowl. Whatever you like,
and the smoothies are all ready and prepped
– you just need to throw the prepped
smoothie into a blender with 1/2 to 3/4 cup
of water, Or as needed and you’re good to go
(and you can have the raw nuts on the side).

Then for lunch, you’ve got the option of the

egg and brown rice salad, or the quinoa and
chickpea salad. Or your plant-based
alternative (watch video for more details on
the plant-based alternatives).

For your snacks, you’ve got a different fruit

and nut combo that you can pick for each
day (or another 200 calorie snack of your
choice).

And then for dinner, you’e got the chicken,

quinoa and vegetable dinner, or the salmon,
roast potato and vegetable dinner (or your
plant-based alternative, watch video for
details).

A FEW THINGS TO NOTE

All of the foods that I’ve used should last for

a week if stored in the fridge. Just make sure
you eat them within 7 days. You can freeze
the dinners if you’d prefer to and then heat
them up, but the lunches and overnight oats
won’t keep well in the freezer. Also be sure
to keep your smoothie prep in the freezer.

You can heat your meals up in a pan or any

other way you’d prefer, or eat them cold –
whatever floats your boat. I like to heat my
chicken dinner up in a pan for a few minutes
and then serve it! And I like to take my
overnight oats, my lunches and my snacks
with me to work.

All the meals are roughly 400 calories each –

and if you’ve followed my guidelines with
the alternative plant-based options and
portions (watch the video for details), your
meals should still be roughly 400 calories
each as well.

I hope you enjoy these meals and recipes!

These are meals that I like to eat, and recipes
based on what I ate when I was trying to lose
weight. If you don’t like any particular
ingredient that I’ve used feel free to use
another similar ingredient that you’d prefer
that is roughly the same amount of calories.

You can make multiple servings of just one

or two of these recipes if you’d prefer an
even quicker meal prep time, and don’t feel
the need to have as many meal options
throughout the week – it’s totally up to you!

CALORIES PER DAY

We’re all different and so every women has

different calorie needs to lose weight in a
healthy way.

So if you’d like to follow a 1400 diet you

can eat all of the 3 meals and the snack
everyday that I showed you as planned (3
meals + 1 snack).

If you’d like to follow a 1200 calorie diet,

you can eat all 3 meals, and just leave out
the fruit and nut snack of 200 calories.

And if you need to eat more to lose weight in

a healthy way – like 1600 calories or more.
Then you can add another 200 calorie snack.
Like another 200 calorie fruit and nut snack,
or any other snack that’s 200 calories – or
more calories if you need that.

WEIGHT LOSS MEAL PREP FO…

Here is the FREE 3 day eating plan for

weight-loss that you can download here on
my blog – this is what I used to lose 40 Lbs!

BREAKFAST – OVERNIGHT
OATS

APPLE-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 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 you’re 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 you’re 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 you’re 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
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-Toss the salad
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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: