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

Hi guys, I'm Basil Jane. Today I will do a full

week

of healthy

weight

loss

meal

prep

with you in just one

hour

, so in just one

hour

all of our

meal

s for the entire

week

for seven days will be

prep

ared. breakfast, lunch, dinner and snacks so it's perfect if you're really busy but you're still trying to lose

weight

and you're also trying to eat healthy meals then this video perfect and yeah that's it let's start with the recipes. 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 at a healthy weight so you know and each day is based on approximately 1400 calories but you can adjust the calories easily. per day to meet your specific needs.

At the end of this video, I'll show you how you can easily modify the meal plan to give you 1200 to 1600 calories per day or even more depending on your specific calorie needs for weight loss. and I have specifically created these meals and recipes to be lower in calories but still filling and giving you good sustained energy. All of these recipes are balanced with good whole grain carbohydrates, good protein and healthy fats as it is important to eat the whole meal. groups while trying to lose weight in a healthy way. I'll also be sure to mention a plant-based alternative that you can use for any non-plant-based food, so to get started you'll need some containers to store your meals and you'll need 14 containers for all your lunches and dinners as we're making food for seven days.

If you are eating at home, then you can use covered bowls or other dishes and you will also need small plates. glass jars, you can also use cups or covered glasses and you will also need some reusable Ziploc bags or other small containers for snacks and other items, so since we want to prepare meals for seven full days in just one hour, we need to get started. Preparing and cooking the foods that will take the longest to cook, we will work in that order and in the end we will see all the meals together. Make sure you have preheated the oven to 180 degrees Celsius or approximately 360 degrees.

Fahrenheit before we start, okay, so we're going to start with the potatoes because they're going to take longer to cook than anything we're going to do today. We will make enough potatoes for four dinner portions because we will use For four of the seven dinners, you will need 400 grams of regular potatoes in total. I'm using regular small potatoes, but you can use our regular size if you want. I have washed them and cut them into large pieces and I am adding them to a roasting pan with about 1 teaspoon of cooking oil, a mixture of Italian herbs, black pepper and sea salt and I only folded half of the roasting pan because we will use the another half of the tray for something. the rest in a couple of minutes, so make sure you keep the potatoes to one side of the popping tray and you can place the potatoes in the oven that you have preheated to about 180 degrees Celsius or about 360 degrees Fahrenheit for 30 to 50 minutes and then they will be ready.

We need to start roasting the vegetables as these also take a long time to cook. I'm using vegetables that are already chopped because this saves a lot of time if we only have an hour and so on. Nowadays there are many pre-chopped vegetable stores and you can use any mix of vegetables you want. I have two different veggie mixes here just so you know, some variations throughout the week. I'm using a pumpkin, beet, and red onion mix for four of the seven dinners I'm using the whole bag because it's a smaller bag and then I'm using a pumpkin, red pepper, and zucchini mix for the other three dinners.

I'm only using about half the bag. because as you can see it's a much larger bag, but you can use the same types of vegetables if you prefer for all your dinners, so according to the nutritional information on the bags, I've used enough vegetables to give me about. seventy calories per meal, we'll add some more vegetables later and that will bring each serving of vegetables to about 100 calories per dinner and I'm also including the calories from the oil we're going to use and all that. in the total amount of calories for the vegetables so I added the vegetables to another baking sheet with about half a teaspoon of oil to each vegetable mixture and it's about 1 teaspoon total with a little Italian herb mixture, black pepper and sea ​​salt.

I decided to add some cherry tomatoes to the mix, which won't add many more calories and they look great when the nurse stands up. I love it so you can add the veggie tray to the oven with the potatoes and it takes about 30 to 40 minutes to cook completely now we're going to start cooking the grains we're going to make quinoa and some brown rice you know some variations , feel free to use just one of them if you prefer to do so. totally fine to one part you can add a portion of dry brown rice with three portions of hot water just being careful not to burn your hands while working with the hot water the brown rice will take about 40 minutes to cook and to another part you can add a portion of dry quinoa with three parts hot water, so it's a 1 to 3 ratio for both grains, one part grains to 3 parts water, but you can add a little more water if needed as you go.

The quinoa will only take about 15 minutes to cook, so be sure to take it off the stove after about 15 minutes. Be sure to time it. You can make as much of each grain as you need. You can start with about half a cup of dry coffee. rice which should yield about one and a half cups of cooked brown rice, which is what you will need today to make this meal, and you will need about three and a half cups of cooked quinoa for this meal prep, so you can start by making one cup and 1/6 cup snapdragon as a rough guide to produce approximately three and a half cups of cooked quinoa.

You can boil both pots of grains on the stove and then let them simmer until fully cooked. and remember to check your quinoa after about 15 minutes and your brown rice should be ready after about 40 minutes. Next, we will prepare enough salad to last 7 days. We will be using the salad to accompany our lunches, so the key is to use ingredients that keep well in the salad and that will keep well for a couple of days in a salad. We'll also be making two different salad options to vary throughout the week to start. I have a lot of fresh products.

Kale that I washed and coarsely chopped holds up really well in a salad, better than other leafy greens, so I love using it. I'm dividing the kale into two salad bowls so we can make two salad variations and I'm adding one. teaspoon olive oil into each bowl with a little sea salt. I'm going to roll the olive oil and sea salt into the kale for just a minute, this actually helps the kale soften and gives it a better texture. I have enough so you know, I eat a good handful for each meal and we will use it for seven meals and seven lunches, so make sure you have about seven handfuls, so I also cut up some vegetables and I will only use the ones that keep well for a few days in a salad of carrots, red pepper and celery and then I also have some small cherry tomatoes that I will leave holes in to make sure they stay fresh and then I have a little bag of grated beets, you know, to save time and you can also chop almost all of them vegetables to save extra time, so I add a stalk or two of chopped celery to my first salad. in total and then a little red pepper.

I just used a medium red bell pepper and then a good handful of cherry tomatoes as well. I used about a heaping cup, if you want to know the quantities, these are all really low calorie vegetables. Also, fresh lemon juice is a must to keep the salad fresh all week and it tastes really good, and then some black pepper and a mix of Italian herbs and then you can mix it up and set it aside for now for the next salad. I'm adding chopped carrot. I've used about four medium carrots because I love carrots, but you don't have to use that many, you can use like two carrots and then I'm using a little bit of grated beet and I'm asking. a big handful and then some dried cranberries also try to use ones that don't have preservatives or refined sugar if you can find them otherwise it's totally cold you can use whatever you can get don't worry though they're just cranberries but the ones I use are sweetened with fruit juice and are sulfate-free.

I used about 4 tablespoons of dried cranberries because we are going to make the salad in four servings and then I add about 2 tablespoons of unsweetened balsamic vinegar with a little bit of fresh lemon juice, just don't put the seeds in there and the pepper black and then you can just mix it up and set it aside again for a few minutes and this is one of my favorite salads it's amazing okay now that the salads are prepared we're going to prepare some of the protein sources we're going to make a a little salmon we are going to make some chicken we are going to make some eggs we are going to make some chickpeas but don't worry, I will mention a source of plant-based protein that you can use and as an alternative if you prefer instead of fish, chicken and eggs, but they will have about the same calories, so the potatoes have already roasted for a few minutes.

Now we're going to add some salmon to the baking sheet and that's why I said leave the potatoes aside. I made a small divider out of baking aluminum foil so the potatoes don't turn out like salmon. Nobody wants that. but if you have some kind of small divider you can use here I have 400 grams of salmon, so 4 100 gram servings because we will be using this for four of the seven dinners and I'm seasoning it with a little bit. of sea salt, black pepper and a little fresh lemon juice and as a vegetable alternative to salmon, you can use 2/3 cup of cooked or canned chickpeas per serving, so that would be 2 plus 2/3 cup. in total and the chickpeas are delicious roasted, you can add them to your baking tray with a little sea salt, 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 necessary .

The chickpeas will take about 30 minutes to cook. Next, we're preparing some chicken. I have 300 grams of chicken breast to make 3 servings of dinner, so 100 grams per serving. I only bought pre-sliced ​​chicken breast meat to make it easier, but you. You can just cut yours if you need to just place the chicken in a pan with a little sea salt, a little pepper, a mixture of Italian herbs, a little fresh lemon juice and about 1 teaspoon of oil and about 2 tablespoons of pure tomato paste as an alternative. For the chicken, you can use some firm tofu. Use 105 grams of firm tofu per serving of chicken, so you will need 450 grams of firm tofu in total and you can cook it in exactly the same way as chicken, with exactly the same ingredients and cooking. chicken or tofu over medium to high heat on the stove for about 10 to 15 minutes, you can mix it with a spatula and you can add just a little water if needed while 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 and then let it simmer for about 10 minutes so the eggs are hard-boiled. You can also use black beans as an alternative if you don't want to use the eggs and can use pre-cooked or canned black beans, about one cup per serving instead of two eggs, so about three cups total for three lunches. I'm also going to steam broccoli for our dinners, so I have enough here for a handful of servings. for each dinner i.e. 7 servings in total for 7 dinners you can consume about 60 grams per serving, if you want to get everything specific so that you get about 420 grams in total for the seven dinner servings you can also use broccoli floret or another low calorie vegetable that you would prefer, like asparagus or zucchini, so just put that broccoli in a steamer and steam it for about 10 to 15 minutes, so make sure you set a timer.

Well, everything else is still busy cooking. We will be making all the breakfasts for the entire week, which will be very quick to make for breakfast. We will make four different overnight oats recipes and then we will also make three smoothies and each breakfast will cost about 400. calories to each jar, you can add half a cup of dried rolled oats and you can also add 2 teaspoons of chia seeds toeach jar, then to 2 overnight oats just add 1/4 cup of water and then to the other two overnight oats add half a cup of water and you will see why in 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 pinch of cinnamon to each one. jar to give it more flavor, so to the two overnight oats that we only added a quarter cup of water to, we're going to 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-fat dairy yogurt or any other yogurt substitute you prefer, preferably plain and unsweetened, and the reason we needed less water is because to the yogurt you know you don't want to add too much water and then to the yogurt. For the other two overnight oats we used half a cup of water. I'm adding 10 rolled cashews to one and about 1 tablespoon of unsweetened peanut butter to the other now for the fruit I'm adding. 1 cup chopped apple to 1 yogurt and 1 mashed banana to the other yogurt 1/2 oats from the overnight to which I added the cashews I am also adding 1/2 cup of chopped frozen pineapple and also 1/2 a cup of frozen blueberries and then to the peanut butter I am adding a full cup of frozen mixed berries and then also a teaspoon of 100% pure maple syrup to each of the berries, the yogurt with the apple and the banana.

I don't need any sweetener because the apple and banana are quite sweet, the berry ones also have a little less calories from the fruit so it all evens out, but you can add sweetener if you need it to the others. so just mix them all together and cover them and you can easily make the same flavor for each day if you want or you can make a different one for each day like I added. I also have many other overnight oats recipes that I have already shown you on this channel, so I will link you a couple of videos below in the description box where I have made other overnight oats recipes.

If you prefer to try another flavor, that's fine, to prepare the smoothie you will need about 3. Medium-sized Ziploc bags that you can easily reuse again. I peeled and cut three medium bananas and also one medium avocado and divided everything into three, so to each bag with a lid I add a medium banana and 1/3 of an avocado, banana and avocado freeze very well if they are already peeled and They are both very good in smoothies, so that's perfect. From here we are going to make each shake a little too French to have a different shake. each day: in one bag we will add 1 cup of frozen mango powder, in the second bag we will add a cup of frozen mixed berries and in the third bag we will add a cup of frozen blueberries, berries are lower in calories than mango, that's why I'm adding a tablespoon of dried rolled oats to each of the berry smoothies, this will help balance the amount of calories and will also help give us more carbs in those smoothies until the mixed berry smoothie I also add a little handful of fresh baby spinach that also freezes very well and you can add this to all smoothies if you want or you don't have to add it at all if you don't want to, so those are our three ready-made smoothies, which were about 300 calories each, so to add another 100 calories and some extra protein to each of those three breakfasts, we're going to add some raw nuts to the meals which I added about a hundred. calories of raw nuts in each bag, which is what I like to do when I have a smoothie.

I like to eat some raw nuts on the side. I paid for ten Kashi nut rolls with the mango banana smoothie which gives me a tropical vibe. I thought that would be fun and then I have troll nut halves to go with the spinach, banana and mixed berry smoothie and then I also have 14 raw almonds to go with the banana and blueberry smoothie so you just seal the Ziploc bags and then you can put that in. Prepare the smoothie directly in the freezer and you can store the small nuts in bags in the refrigerator if you want.

I decided to keep the snacks for the week really simple and easy because we're taking this hour to prepare some healthy meals, so I'm going to prepare a couple different fruit and nut snacks for the week and each snack will be about 200 calories for the first day . I've kept it super simple with a classic apple and almond snack. I have 14 raw almonds and a large and medium Pink Lady apple, which is my favorite type of apple, so it will be about 200 calories total. I'll also make a more exact combination for another day because I really like Pink Lady apples and almonds. 14 raw almonds a Pink Lady apple again, the third snack will be similar but a little different a troll nut halves and a green apple to mix things up a bit, you know, which will also be about 200 calories, then the fourth and fifth snacks will be the same again, each one will be a too small head of clementine with ten halves of pica nut, which is approximately 200 calories again, and then the sixth and seventh snack will be the same: I have a medium-sized nectarine with one hundred grams of strawberries. and also ten Kashi nuts rolled again, about 200 calories for the whole snack and I have made double amount of that and you can keep all your snacks in the refrigerator until it's time to eat them, so basically what I did was I have taken 100 calories of fruit and 100 calories of nuts for each snack and I have combined them to make a 200 calorie fruit and that snack, so it's really simple: you can use any combination of fruits and nuts you want and if these snacks are too boring for you, okay, so I have more 200 calorie snack ideas on my blog.

I will link you to that blog post below or you can substitute these snacks for any other 200 calorie snack or even a 200 calorie snack bar is fine so the quinoa and rice are done cooking and the eggs are hard boiled and the chicken is cooked and the vegetables are roasted and the potatoes and the seminaries are ready and the broccoli is also finished steaming, so now everything When I'm done cooking, we can finally finish putting together the lunches and dinners first. We are going to finish preparing the lunches, so for the first lunch we will use the quinoa and we will use the chickpeas and also one of the salads. which we made, I have four containers here and I'm measuring half a cup of cooked quinoa into each of the four containers, then I'm measuring 2/3 cup of canned chickpeas into each container which I just drained and rinsed. chickpeas, you can also use cooked chickpeas if you prefer and then I will split one of the salads to go with these lunches.

I have used the balsamic carrot, beet and dried cranberry salad because I think it is a very good combination with the chickpeas and quinoa and I made the salad a little larger than the other because we are going to use this one for four servings and that is for lunches for the week that are already made super simple and each lunch is about 400 calories total for In the other three lunches we will use the chewy, but not overcooked so that the shells can be easily removed. In fact, I like to crack eggs. a little bit of the egg shells on the side of the pot and then just let the cooked eggs sit in cold water for about a minute after they have finished boiling and then the shells come off very easily so it is an alternative plant based.

You can use about 1 cup of cooked black beans if you prefer to do that, you know, instead of the peeled eggs, then measure out 1/2 cup of cooked brown rice to add to each of the bowls with two of the hard-boiled eggs. in each container as well and I left the eggs whole so they stay fresh longer and then I'm just dividing the other salad to go in the containers with the rice and eggs. This is the tomato pepper and celery salad. I made this one a little smaller than the other one because I'm using this one for three lunch servings and I used the other one for four lunch servings.

These three lunches are also about 400 calories each and you can cover them. and put all the lunches in the refrigerator until you're ready to eat them, okay, let's finish preparing our dinners for the week with all of our ingredients prepared and then we're done, then we're all done for the week. I'm going to use the chicken we made or now you can use the tofu alternative for these three dinners. I'm serving 1/2 cup of cooked quinoa in each of my three containers and you can also use half a cup of cooked brown rice. If you'd rather do that instead of the quinoa, then I'll just divide the cooked chicken between the three containers, so that'll be 100 grams of chicken per container, so you'll also divide the cooked firm tofu here between your three meals if I want an alternative. plant-based and then I serve one of the roasted vegetable mixes here.

I'm using the vegetable mix with squash, tomatoes, bell pepper and zucchini to accompany the chicken and quinoa and saving the other half. of the greens, the other mixed greens to go with the next four dinners that we're going to make and then don't forget the steamed broccoli if you did that too, so I'm going to divide the broccoli into seven servings because we're going to use some for the other four dinners as well, so use enough for three servings here and after you add the broccoli these dinners will be ready and they look so incredibly good so cover them and then you can put them in the refrigerator and then let's prepare the final dinners we're almost done prepping all our meals for the whole week oh my gosh okay we've got our roast potatoes and our salmon which look so delicious so I'm splitting up the roast potatoes. in four containers I love roast potatoes, oh my goodness, so I'm going to serve the four portions of salmon in the containers too.

You can use your words with the chickpeas here if you made it as the plant-based option instead of the salmon and I can divide the roasted chickpeas into four servings like we do with the salmon and then also some of the roasted vegetables. I'm using the rest of a walnut, pumpkin, beet and onion mixture to accompany the salmon and potatoes. I just believe it. it goes together really well and then with the rest of the steamed broccoli you can use the last four servings now and after adding the broccoli these dinners are ready and that's it all the dinners are ready they look amazing just cover them and put them away. in the refrigerator with all your other meals and that's it, we're prepped and that's it, we've prepped all of our meals and all of our snacks for the entire week so you can choose between your overnight oats or smoothies for each morning, the really cool thing is that each Tomorrow we have a completely different breakfast recipe and the overnight oats are ready to go.

You can literally eat it out of the jar with a spoon or you can serve it in a bowl however you like and the smoothies are all prepped and ready to go, all you need to do is simply throw the prep smoothie into a blender with about half a cup to 3/4 cup of water and then you are ready and can just have a snack. with the raw nuts on the side then for lunch you have the option of eggs with brown rice and salad or quinoa chickpeas and salad or your other plant-based alternative for your snacks you have a different option combination of fruit snacks and nuts that you can choose for each day, so you can have whichever one you want that day or any other 200 calorie snack that you prefer and then for dinner you have the chicken, quinoa and vegetable dinner or you have the salmon, the roast potato and veggie dinner, all your plant-based alternatives, all the foods I've used should last all week if kept in the fridge, just make sure you eat them within seven days.

You can freeze dinners if you prefer to do so and then reheat them, but lunches and then overnight oats stay in the freezer, so you'll want to keep them in the refrigerator and also make sure to keep your smoothie prepared. in the freezer and you can heat your meals in a pan or any other way you prefer. I like to heat up my chicken dinner in a pan for a few minutes and then serve it, it only takes a few minutes and then it's heated up and it's super easy and then I like to have my overnight oats and my lunches and I have to maximize with me to work out all the meals.

They are about 400 calories each and if you followed my guidelines with alternative plant-based options and servings, the mood should They are still about 400 calories each and I really hope you enjoy these meals and recipes. These are foods 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 have used, then feel free to use another similar ingredient thatWhether you prefer it to have approximately the same amount of calories, just remember that we are all different and therefore each woman has different calorie needs to lose weight in a healthy way.

If you want to follow a 1400 calorie diet, you can eat all three meals plus the snack every day, as I showed you all the meal prep we did today, basically, if you want to follow a 1200 calorie diet. On a calorie diet you can eat all three meals and then just skip the fruit and nut snack which has 200 calories because minus 200 calories from 1400 calories you get 1200 calories and if you need to eat more to lose weight healthily. This way, because some women like 1600 calories or more, then you can easily add another 200 calorie snack, like another 200 calories for a nut snack or any other snack that has 200 calories or a snack that has more. 200 calories if you need it, but you know. all the meals are prepared and that will save a lot of time during the week, oh but yes, there was a lot of work, but I did it in an hour, so it's okay, it was a little work, but it was worth it.

Meals are ready for the whole week. I don't have to think about cooking or prepping food all week so I love doing this when I was trying to lose weight, it was a huge time saver and then I didn't have to do it. Think about the calories you would eat all day long all week. Everything was prepared and ready to go. I knew how many calories I was eating. He knew how much he knew. I was eating healthy foods. I knew it was. getting enough food is very easy, so yes, it's definitely a lot of effort for an hour, but it's worth it because it's all done anyway.

I really hope you enjoyed making food with me today and yes, I am gaining weight. lost food preparationI really hope this video can be helpful in some way and I hope you enjoyed the recipes. I'm also going to put all the recipes I showed you today on my blog. There will be a link to that in the description box below for you and I'm also going to put a link below this video to a free little 3 day meal plan that you can download on my weight loss blog. It's a small ebook that you can download. There will be links to both in the description box.

Thank you very much for watching this video. Make sure to like it if you enjoyed it and subscribe to my channel for more videos. See you soon.