WEIGHT LOSS MEAL PREP FOR WOMEN

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

hey guys it's basil Jane today I'm gonna be doing one full week of healthy weight loss meal prep with you guys in just one hour so in just one hour all of our meals for the entire week for seven days are going to be prepped so breakfast lunch dinner and snacks so it's perfect if you're really busy but you still trying to lose weight and you're still trying to eat healthy meals as well then this perfect video and yeah that's about it let's get started with the recipes this is a weight loss 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 weight just so you know and each day is based on roughly 1400 calories but you can easily adjust the calories per day to suit your specific needs at the end of this video I'll show you how you can easily tweak the eating plan to give you anywhere from 1,200 calories to 1600 calories per day or even more based on your specific calorie needs to lose weight and I've specifically created these meals and recipes to be lower in calories but to still be filling and to give you good sustained energy these recipes are all balanced with good whole carbs good protein and healthy fats as it's important to eat all of the food groups while trying to lose weight in a healthy way I'll also make sure to mention a plant-based alternative that you can use for any food items that are not plant-based so to get started you'll need some containers to store your meals and you'll need 14 containers for all of your lunch and dinner meals as we're making food for seven days if you'll be eating at home then you can use covered bowls or other dishes and you'll also need for small mason jars you can also just use covered mugs or glasses and you'll also need some reusable Ziploc bags or other small containers for snacks and other items so because we want a meal prep seven full days of meals in just one hour we need to start prepping and cooking the foods that will take the longest to cook so we will work in that order and at the end we'll see all of the meals come together make sure that you've preheated your oven to 180 degrees Celsius or about 360 degrees Fahrenheit before you begin okay so we're gonna start with the  potatoes because they will take the  longest to cook out of everything that we'll be making today we're gonna make enough potatoes for four servings of dinner because we'll be using them for four out of the seven dinner meals you'll need 400 grams of regular potatoes in total I'm using regular baby potatoes but you can just use our normal size if you want to I've washed and chopped them up roughly and I'm adding them to a roasting pan with about 1 TSP of cooking oil some Italian herb mix black pepper and sea salt and I've only fold one half of the roasting tray because we're gonna use the other half of the tray for something else in a couple of minutes so make sure that you keep your potatoes to the one side of your bursting tray and you can place the potatoes in your oven that you've preheated to about 180 degrees Celsius or about 360 degrees Fahrenheit for 30 to 50 minutes and then they'll be done next we need to start roasting the vegetables as these also take a long time to cook I'm using vegetables that are already chopped up because this saves a lot of time if we only have an hour and so many stores so pre chopped vegetables these days and you can use any vegetable mix that you want to I've got two different vegetable mixes here for you know some variation throughout the week I'm using a mix of butternut squash beetroot and red onion for four out of the seven dinner meals I'm using the entire bag because it's a smaller bag and then I'm using a mix of butternut squash red bell pepper and zucchini for the other three dinner meals I'm only using about half the bag because as you can see it's a much larger bag but you can use all the same kinds of vegetables if you'd prefer for all of your dinner meals so according to the nutrition information on the bags I've used enough vegetables to give me roughly seventy calories per meal we'll be adding some more vegetables later and that will take each vegetable serving to roughly 100 calories per dinner meal and I'm including the calories for the oil that we're going to use as well and all of that into the total calorie amount for the vegetables so I've added the vegetables to another baking tray with about a half a TSP of oil to each vegetable mix and it's about 1 teaspoon in total with some Italian herb mix black pepper and sea salt I also decided to actually add a few cherry tomatoes to the one mix which won't add too many more calories and they're really nice whenever nurse stood I love it so you can add the vegetable tray to the oven with the potatoes and they'll take roughly 30 to 40 minutes to cook fully now we're gonna start cooking the grains will be making quinoa as well as some brown rice for you know some variation feel free to only use one of them if you'd prefer to do that that's totally fine to a part you can add one serving of dry brown rice with three servings of hot water just careful not to burn your hands while you're working with the hot water the brown rice will take about 40 minutes to cook and to another part you can add one serving of dried quinoa with three servings of hot water so it's a 1 to 3 ratio for both grains one serving of grains to 3 servings of water but you can add a little bit more water if you need to as you go and the quinoa will only take about 15 minutes to cook so make sure you get it off the stove after about 15 minutes make sure you time it you can make as much of each grain as you need you can start with about half a cup of dry brown rice which should yield about one and a half cups of cooked brown rice which is what you'll need today for this meal prep and you'll need about three and a half cups of cooked quinoa for this meal prep so you can start by making one and 1/6 of a cup of dragon way as a rough guideline to yield about three and a half cups of cooked quinoa you can bring both pots of grains to a boil on the stove and then let them simmer until they're fully cooked and remember to check your quinoa after about 15 minutes and your brown rice should be done after about 40 minutes next we're gonna prep enough salad to last 7 days we'll be using the salad to go with our lunches so the key is to use ingredients that will keep well in the salad and that will keep well for a couple of days in a salad we'll be making two different salad options as well for some variation throughout the week to start I've got a whole lot of fresh kale that I've washed and roughly chopped up kale keeps really well in a salad better other leafy greens so I love using this I'm dividing the kale into two salad bowls so that we can make two salad variations and I'm adding one teaspoon of olive oil to each bowl with a little bit of sea salt I'm just gonna wrap the olive oil and the sea salt into the kale just for a minute this actually helps to make the kale softer and give it a better texture and I've got enough to have you know like a nice big handful for each meal and we're gonna use this for seven meals seven lunches so make sure you've got about seven handfuls so I've also roughly chopped up some vegetables and I'll only be using ones that keep well for a few days in a salad carrots red bell pepper and celery and then I've also got some tiny little cherry tomatoes which I'll be leaving hole to make sure that they stay fresh and then I've got a little bag of pre grated beetroot you know to save time and you can just about all of your vegetables pre-chopped to save extra time as well so to my first salad I'm adding the celery one or two stalks chopped up in total and then some red bell pepper I just used one medium red bell pepper and then also a nice big handful of cherry tomatoes I've used about a heaped cup if you want to know the amounts these are all really low-calorie vegetables as well fresh lemon juice is a must to keep the salad fresh for the entire week and it looks really good flavor and then some black pepper and Italian herb mix and then you can just mix that up and put it aside for now for the next salad I'm adding chopped carrot I've used about four medium carrots because I love carrots so much but you don't have to use as many you can just use like two carrots and

then I'm using some of that grated

beetroot and ask big handful and then

some dried cranberries as well try to

use ones that are free of preservatives

and refined sugar if you can find them

otherwise it's totally chilled you can

just use whatever you can get don't

stress about it though um it's just

cranberries but the ones that I use are

sweetened with fruit juice and they

sulfate free I've used about 4

tablespoons of dried cranberries because

we're making the salad into four

servings and then I'm adding about 2

tablespoons of unsweetened balsamic

vinegar with a little bit

fresh lemon juice just don't get the

seeds in there and black pepper and then 

you can just mix that up and put it

aside again for a few minutes and this

is one of my favorite salads ever it's

freaking amazing okay now that the

salads are prepped now we're going to

prep some of the protein sources we're

gonna make some salmon we're gonna make

some chicken we're gonna make some eggs

we're gonna make some chickpeas but

don't worry. 

I will mention a plant-based

protein source that you can use and as

an alternative if you'd prefer that

instead of the the fish the chicken and

the eggs but they will be roughly the

same calories so the potatoes have been

roasting for a few minutes already so

now we're gonna add some salmon to the

baking tray and that's why I said keep

the potatoes to one side I've made a

little divider out of the baking foil so

that the potatoes don't get like salmon

II no one wants that but if you have

some kind of little divider you can use

that I have 400 grams of salmon here so

4 times 100 grams servings because we'll

be using this for four out of the seven

dinners and I'm seasoning that with a

little bit of sea salt black pepper and

a bit of fresh lemon juice and as a

plant-based alternative to the salmon

you can use 2/3 of a cup of cooked or

canned chickpeas per serving so that

would be 2 plus 2/3 of a cup in total

and chickpeas are delicious roasted you

can just add them to your baking tray

with some sea salt sand pepper some

herbs and about 1 teaspoon of oil and

you can place the salmon in the oven for

about 15 minutes or longer if you need

to and the chickpeas will take about 30

minutes to cook next we're prepping some

chicken I have got 300 grams of chicken

breast meat to make 3 servings of dinner

so 100 grams per serving

I just got pre sliced chicken breast

meat to make it easier but you can just

slice yours up if you need to just place

the chicken in a pan with some sea salt

some pepper Italian herb mix a little

bit of fresh lemon juice and about 1 tsp

of oil and about 2 tablespoons of pure

tomato paste as an alternative to the

chicken you can use some firm tofu use

105 des grams of firm tofu per serving of

chicken so you'd need 450 grams of firm

tofu in total. 

And you can cook it
exactly the same way as the chicken with
exactly the same ingredients and cook
the chicken or the tofu over a medium to
high heat on the stove for about 10 to
15 minutes you can toss it with a
spatula and you can add just a little
splash of water if you need to if while
you're cooking it if the pan gets too
dry now for the eggs I'm using 6 eggs to
make hard-boiled eggs for three of the
lunches so we'll use 2 eggs per serving
carefully add the eggs to a pot of hot
water and bring the water to a boil in
the pot on the stove with the eggs in it
and then let it simmer for about 10
minutes to make the eggs hard-boiled you
can also use black beans as an
alternative if you don't want to use the
eggs and you can use precooked or can
black beans roughly one cup per serving
instead of the two eggs so about three
cups in total for three lunches I'm also
going to steam some broccoli to eat our
dinners so I've got enough here for a
little handful serving for each dinner
so 7 servings in total for 7 dinners you
can do about 60 grams or so per serving
if you want to get all specific so you
do roughly about 420 grams in total for
all seven servings of dinner you can
also use broccoli floret or another
low-calorie vegetable that you'd prefer
like asparagus or zucchini so just place
that broccoli in a steamer and steam it
for about 10 to 15 minutes so make sure
that you set a timer
okay well everything else is still busy
cooking we're gonna make all of the
breakfasts for the whole week which is
gonna be actually really quick to do for
different overnight oats recipes 
          And then we're also gonna prep three 
       smoothies as well and each breakfast
       will be roughly 400 calories to each jar
you can add half a cup of dry rolled
oats and you can also add 2 teaspoons of
chia seeds to each jar then to 2
overnight oats only add 1/4 of a cup of
water and then to the other two
overnight oats add half a cup of water
and you'll see why in just a moment so
do a quarter cup of water to two of them
and half a cup of water to the other two
and then you can also add a little pinch
of cinnamon to each jar for some extra
flavor so to the two overnight oats that
we only added a quarter cup of water
we're gonna add about two-thirds of a
cup of yogurt I'm using coconut yogurt
because I'm dairy-free but you can also
use full cream dairy yogurt or any other
yogurt substitute that you'd prefer
preferably plain and unsweetened and the
reason we needed less water is because
the yogurt you know with the yogurt you
don't want to add too much water and
then to the other two overnight oats breakfast                                we're gonna make four

that we used half a cup of water for I'm

adding 10 roll cashew nuts to one and

about a 1 tablespoon of unsweetened

peanut butter to the other one now for

the fruit I'm adding 1 cup of chopped up

apple to the 1 yogurt 1 and 1 smashed

banana to the other yogurt 1/2 the

overnight oats that I added the cashew

nuts too I'm adding 1/2 a cup of diced

frozen pineapple and also 1/2 a cup of

frozen blueberries and then to the

peanutbutter one I'm adding one full cup

of frozen mixed berries and then also

one teaspoon of 100% pure maple syrup to

each of the berry ones the yogurt ones

with the apple and the banana shouldn't

need the sweetener because the apple and

the banana are both quite sweet the

berry ones they have slightly less

calories in them from the fruit as well

so kind of all evens itself out but you

can add sweetener if you do need it to

the other ones so just mix them all

together and cover them and you can

easily make the same flavor for each day

if you want to or you can make a

different one for each day like added

I've also got lots of other overnight

oats recipes that I've already shown you

on this channel so I will link a couple

of videos below in the description box

for you where I've done other overnight

oats recipes if you'd rather try another

flavor okay for the smoothie prep you'll

need about 3 medium sized Ziploc bags

which you can easily reuse again I've

peeled and sliced up three medium

bananas and also one medium avocado and

I've divided all of that into three so

to each the plug bag I'm adding one

medium banana and 1/3 of an avocado

banana and avocado birth freeze really

well if they've already been peeled and

both of them are really good in

smoothies so that's perfect from here

we're gonna make each smoothie slightly

too

French so that we have a different

smoothie each day - one bag we're gonna

add 1 cup of dust frozen mango to the

second bag we're gonna add one cup of

frozen mixed berries and to the third

bag we're gonna add one cup of frozen

blueberries the berries are lower in

calories than the mango so because of

that I'm adding one tablespoon of dry

rolled oats to each of the berry

smoothies this is gonna kind of help to

balance out the amount of calories and

also help to give us more carbs in those

smoothies until the mixed berry one I'm

also adding a small handful of fresh

baby spinach which also freezes really

well actually and you can add this to

all of the smoothies if you want to or

you don't have to add it at all if you

don't want to so that's our three

smoothies prepped which were roughly 300

calories each so to add another 100

calories and some extra protein to each

of those three breakfasts we're gonna

add some raw nuts to the meals I've

added about a hundred calories of raw

nuts to each bag which is what I like to

do when when I have a smoothie I like to

eat some raw nuts on the side I've paid

ten roll Kashi nuts with the mango

banana smoothie totally gives me like

tropical vibes so I thought it would be

fun and then I've got a troll walnut

halves to go with the mixed berry banana

spinach smoothie and then also 14 raw

almonds to go with the blueberry banana

smoothie

so just seal the Ziploc bags and then

you can put that smoothie prep straight

into the freezer and you can store the

little nuts of bags in the fridge if you

want to I decided to keep the snacks for

the week really simple and easy because

we're taking this hour to make some

wholesome healthy meals so I'm gonna be

prepping a couple of different fruit and

nuts snacks for the week and each snack

will be roughly 200 calories for the

first day I've kept it super simple with

a classic apple and almond snack I've

got 14 raw almonds and a big

medium-sized Pink Lady Apple which is my

favorite kind of Apple so that'll be

roughly 200 calories in total I'm also

gonna do one more of the exact

combination for another day because I

really like pink lady apples and almonds

so 14 raw almonds

a Pink Lady Apple again the third snack

will be similar but a little bit

different

a troll walnut halves and one green

apple to mix things up a bit you know

which is also gonna be roughly 200

calories then the fourth and fifth

snacks will be the same again each will

be too small clementines head with ten

roll pica nut halves which is roughly

200 calories again and then the sixth

and seventh snack will be the same -

I've got one medium-sized nectarine with

a hundred grams of strawberries and also

ten roll Kashi nuts again about 200

calories for the whole snack and I've

made a double quantity of that and you

can store all of your snacks in the

fridge until it's time to eat them so

basically what I've done is I've taken

100 calories of fruit and 100 calories

of nuts for each snack and I've put that

together to make a 200 calorie fruit and

that snack so it's really simple you can

use any fruit and any nut combination

that you'd like and if these snacks are

too boring for you that's okay then I've

got more 200 calorie snack ideas on my

blog I'll link to that blog post below

for you or you can feel free to

substitute these snacks for any other

200 calorie snack or even a 200 calorie

snack bar okay so the quinoa and the

rice have finished cooking and the eggs

are boiled and the chicken is cooked and

the vegetables are done roasting and the

potatoes and the seminars are done and

the broccoli is also finished steaming

so now everything is done cooking we can

finally finish putting the lunches and

the dinners together first we're gonna

finish prepping the lunches so for the

first lunch

we're going to use the quinoa and we're

gonna use the chickpeas and also one of

the salads that we made I've got four

containers here and I'm measuring out

half a cup of cooked quinoa to each of

the four containers

[Music]

then a measuring out 2/3 of a cup of

canned chickpeas to each container I

just drained and rinsed the chickpeas

you can also use cooked chickpeas if

you'd prefer to and then I'm dividing

one of the salads to go with these

lunches too I've used the balsamic

carrot beetroot and dried cranberry

salad because I think it's a really nice

pairing with the chickpeas and the

quinoa and I made the salad a bit bigger

than the other one because we're gonna

use this one for four portions and that

is for lunches for the week already done

super simple and each lunch is roughly

400 calories in total for the other

three lunches we're gonna use the X that

we boiled so I took the eggs off the

stove after about 10 minutes of boiling

to make them hard-boiled but not like

overcooked to get the eggshells off

easily I actually like to crack the egg

shells a bit on the side of the pot and

then just let the cooked eggs sit in

cold water for about a minute or so

after they're done boiling and then the

shells that actually come off really

easily so for a plant-based alternative

you can use about 1 cup of cooked black

beans if you'd prefer to do that you

know instead of the bald eggs then a

measuring out 1/2 cup of cooked brown

rice to add to each of the containers

with two of the boiled eggs into each

container as well and I've left the eggs

whole so that they stay fresher for

longer and then I'm just dividing up the

other salad to go in the containers with

the rice and the eggs this is the pepper

tomato and celery salad and I made this

one a little bit smaller than the other

one because I'm using this for three

portions of lunch and I used the other

one for four portions of lunch these

three lunches are also roughly 400

calories each and you can just cover

them and store all of the lunches in the

fridge until you're ready to eat them

[Music]

okay let's finish putting together our

dinners for the week with all of our

prepped ingredients and then we're done

then we're all done for the entire week

we're gonna use the chicken we made or

you can now use the tofu alternative for

these three dinners I'm serving 1/2 a

cup of cooked quinoa to each of my three

containers and you can also use half a

cup of cooked brown rice if you would

prefer to do that instead of the quinoa

then I'm just dividing up the cooked

chicken between the three containers so

that's 100 grams of chicken per

container so you'll also divide your

cooked firm tofu here between your three

meals if you want a plant-based

alternative and then I'm serving one of

the roast vegetable mixes here I'm using

the vegetable mix with butternut squash

tomatoes bell pepper and zucchinis to go

with the chicken and the quinoa and I'm

saving the other half of the veggies the

other vegetable mix to go with the next

four dinners that we'll be making and

then don't forget the steamed broccoli

if you made that too so I'm dividing the

broccoli up between seven servings

because we'll use some for the other

four dinners as well so just use enough

for three servings here and after you've

added the broccoli these dinners are

ready and they look so freaking good

that looks so good so just cover them

and then you can store them in the

fridge

and then let's put the final dinners

together we're almost done prepping all

of our meals for the entire week oh my

gosh okay so we've got our roasted

potatoes and our salmon which look so

delicious so I'm dividing the roasted

potatoes into four containers love

roasted potatoes so much oh my gosh then

I'm serving the four portions of salmon

into the containers too you can use your

words to chick peas here if you made

that as the plant-based option instead

of the salmon and you can just divide

the roasted chickpeas into four servings

as we're doing with the salmon and then

also some of the roasted vegetables I'm

using the rest about a nut squash

beetroot and onion mix to go with the

salmon and potatoes I just think it

pairs really nicely

and then at the rest of the steamed

broccoli you can use the last four

servings now and after you've added the

broccoli these dinners are ready and

there you go all of the dinners are

ready they look amazing just cover them

store them in the fridge with all of

your other meals and we are done we are

prepped and we are done we have prepped

all of our meals and all of our snacks

for the entire week so you can choose

either one of your overnight oats or the

smoothies for each morning what's really

great is that every single morning we

have a completely different breakfast

recipe and your overnight oats are good

to go you can literally eat them out of

the jar with a spoon or you can serve

them in a bowl whatever you like and the

smoothies are all prepped and ready to

go all you need to do is just throw your

prep smoothie into a blender with about

a half a cup to 3/4 of a cup of water

and then you're good to go and you can

just snack on the raw nuts on the side

then for lunch you've got the option of

the eggs with the brown rice and the

salad or the quinoa the chickpeas and

the salad or your other plant-based

alternative for your snacks you've got a

different fruit and nut snack

combination that you can pick for each

day so you can take whichever one you

want that day or any other 200 calorie

snack that you'd prefer and then for

dinner you've got the chicken the quinoa

and the vegetable dinner or you've got

the salmon the roast potato and the

vegetable dinner all your plant-based

alternatives all of the foods that I've

used should last for the whole week if

stored in the fridge just make sure that

you eat them within seven days you can

freeze the dinners if you'd prefer to do

that and then heat them up but the

lunches then the overnight oats one keep

wall in the freezer so you'll want to

keep those in the fridge and also be

sure to keep your smoothie prep in the

freezer and you can heat your meals up

in a pan or any other way that you'd

prefer I like to heat my chicken dinner

up in a pan for a few minutes and then

serve it it just takes a few minutes and

then it's heated and it's super easy and

then I like to take my overnight oats

and my lunches and must max with me to

work all of the meals are roughly 400

calories each and if you followed my

guidelines with the alternative

plant-based options and portions humor

should still be roughly 400 calories

each as well and I really hope that 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 a

particular ingredient that I've used

then feel free to use another similar

ingredient that you'd prefer that is

roughly the same amount of calories just

remember that we're all different and so

every woman has different calorie needs

to lose weight in a healthy way so if

you'd like to follow a 1400 calorie diet

you can eat all three of the meals as

well as the snack every single day as I

showed you all of the meal prep that we

did today basically if you'd like to

follow a 1200 calorie diet you can eat

all three of the meals and then just

leave out the fruit and nut snack which

is 200 calories because of your minus

200 calories from 1400 calories you get

1200 calories and if you need to eat

more to lose weight in a healthy way

because some women do like 1600 calories

or more then you can easily just add

another 200 calorie snack like another

200 calorie for a nut snack or any other

snack that's 200 calories or a snack

that's more than 200 calories if you

need that but you know what all the

meals are prepped and that's gonna save

so much time during the week ah but yeah

there was a lot of work but got it done

in an hour so okay so that was a little

bit of work but it's it's so worth it

all the meals are done for the entire

week I don't have to think about cooking

or making food for the entire week so I

love doing this when I was trying to

lose weight it was just such a time

saver and then I didn't have to think

about the calories that I was gonna eat

for the entire day all the entire week

everything was prepped and ready to go I

knew how many calories I was eating I

knew how much I knew like that I was

eating healthy food I knew that I was

getting enough food it's just so easy so

yeah it's it's definitely a lot of

effort for the one hour but it's so

worth it because then it's just all done

anyway I really hope that you enjoyed

meal prepping with me today and yeah I'm

making weight loss meal prep I really

hope that this video can be helpful to

some how

and I hope that you enjoyed the recipes.

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