7-Day Meal Prep For Weight Loss | How To Meal Prep | A Sweet Pea Chef
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- Опубликовано: 28 май 2018
- FULL WEEK of healthy meal prep for weight loss, ready in just about one hour. All 7 days, breakfast, lunch, dinner, and even snacks - great for weight loss or if you just want to have your healthy meals all prepped for you for the week.
The idea of this meal plan is for you to focus on enjoying your food and having meals prepped for you that you know are well-balanced so you don’t have to worry about counting calories. I find calorie counting to be tedious and I get overly obsessive so I like to choose meals that are naturally healthy and nutritious to add into my meal preps like the recipes I’ve chosen for you today.
You don’t have to think about the calories you’re going to eat, what you’re gonna eat, it’s just so much easier to plan and prep ahead.
All these recipes are also on my blog (www.asweetpeachef.com/meal-pr...) for you to reference so you can go check that out.
INGREDIENTS
Chocolate Peanut Butter Overnight Oats (Breakfast for 4 Days)
2 bananas
1/4 cup dark cocoa powder
1/4 cup + 2 tbsp natural peanut butter
1/4 cup pure maple syrup
2 tsp vanilla extract
2 cups unsweetened almond milk
2 cups rolled oats, uncooked
Quinoa and Kale Salad (Lunch for 4 Days)
1 cup quinoa, uncooked
2 cups water
1 cup lentils, uncooked
3 cups low sodium chicken broth
2 cups kale, packed
1/2 cup cooked garbanzo beans, drained and rinsed
1/2 cup cucumber, peeled and diced
1/2 cup carrot, diced
1/2 cup grape tomatoes, halved
2 tbsp red onion, finely diced
1/2 tbsp raw sunflower seeds
1/2 tsp lemon zest
2 tbsp freshly squeezed lemon juice
2 tsp raw honey
1/2 tsp dijon mustard
1/4 tsp sea salt, plus 1/2 tsp for making quinoa
1/8 tsp ground black pepper
3 tbsp olive oil, plus 1 tbsp. to massage kale
Veggies + Hummus (Snack for 4 Days)
4 carrots, cut into matchsticks
1 large cucumber, cut into matchsticks
1/2 cup hummus, divided (store-bought or homemade)
Beef With Broccoli and Brown Rice (Dinner for 4 Days)
1 tbsp olive oil
1 lb flank steak, thinly sliced across the grain
3 cloves garlic, minced
1 shallot, finely chopped
4 green onions, thinly sliced
4 cups broccoli florets about 2 small crowns
2 tbsp arrowroot starch
3/4 cup water
1/3 cup low-sodium soy sauce
2 tbsp coconut sugar
1 tsp fresh ginger, minced
1/8 tsp crushed red pepper flakes
1 1/4 cups brown rice, uncooked
3 cups low sodium chicken broth
1/2 tsp sea salt
Mango Green Smoothie (Breakfast for 3 Days)
3 cups mango chunks fresh or frozen
1 1/2 bananas
3 cups fresh baby spinach
3 tbsp flaxseed meal
3 cups unsweetened almond milk
3 scoops vanilla protein powder, optional
Chicken Cauliflower Fried Rice (Lunch for 3 Days)
1 tbsp sesame oil
2 boneless, skinless chicken breasts
1/2 tsp sea salt
1/4 tsp black pepper
1 large head cauliflower
2 carrots, finely diced
1 cup frozen edamame
2 cloves garlic, minced
5 stalks green onion, sliced
3 tbsp low sodium soy sauce
1 tbsp peanut butter
1 tsp chili paste
2 eggs
3 cups raw snap peas
Strawberries + Almonds (Snack for 3 Days)
32 strawberries
1 cup raw almonds
Lemon Roasted Salmon With Asparagus (Dinner for 3 Days)
3 6-oz salmon fillets
3 cloves garlic, minced
1/2 tsp sea salt
2 tbsp olive oil
2 lemons, thinly sliced
1 lemon, juiced (2 tbsp)
2 tbsp parmesan, grated (omit if non-dairy)
1/2 tsp sea salt
2 lb fresh asparagus, trimmed
quinoa, optional, for additional calories
Get ALL of these healthy recipes for weight loss in my latest post right here: www.asweetpeachef.com/meal-pr...
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Хобби
Okay, here's the thing... I am a guy who buys takeaway 3 times a day for years now (good food but still)... I said it's time for me to start cooking and I found your video. I bought all the ingredients for all the dishes and even though everything came up a bit expensive (I had absolutely no ingredients in my house since I don't use the kitchen for cooking) but the Chicken Cauliflower Fried Rice is AMAZING! It didn't look good so I didn't have high hopes but once I tasted it...so so good. Thank you!
I am sooo glad I found this channel...OMG..my weight is such a big deal right now..I am desperate to loose weight ..but I wanna do it right this time around...your channel is soo helpful
Just finished making everything in this video, very excited for the next week of delicious smelling food, I will say on my own it was more 3 hours than 1 hour but still 110% worth it :)
And I have ADD I don’t know how long is gonna take me, excited though
I tried this whole meal plan last week.
#1 it was all delicious
#2 my kids and husband loved it all
#3 I really appreciate that you gave a calorie range for this meal prep. That’s so helpful.
I feel motivated and hopeful. Could you please do more videos like this one. I see that you have a bunch of recipe/ meal prep videos but I just love this one so much. I can copy it and have a good idea of the calorie intake.
You're the best! Going to try this. I've been wanting to meal prep but it always seems to take so long. This is a great plan and seems so much faster. Keep em coming Lacey!
This is amazing. Like really amazing. Thank you for keeping things so simple to understand, yet full of rich and complex flavour. You Angel
What an amazing human being you really are yo offer us these meal peeps for free whereas you could've charged for your time ad expertise. I'm eternally grateful, keep up the great work. I've being subscribed to your channel for years but never stopped to watch your long videos until now, 🥰💞x
Thank you, Lacey! I am excited to try this. Thanks for being so real, authentic and positive!! I feel like I can actually do this. : ) : ) : )
Thank you for being so kind. and sharing your recipes with us 😀
I am trying this week and I am enjoying every meal. doesnt even looks like a "diet". thank you for this amazing video!!
Thank you so much for the time you've taken to put all of this together! I love your recipes and they're so flavorful, I'd rather prepare them than eat out and there's none of the guilt.❤
Thanks for your well-organized meal prep and serving size video. Serving size is always an enigma. Your plan for repeatedly using basic elements keeps things simple.
Omg you're a life saver. I'm glad I found you today. I've been looking for healthy and tasty recipes to lose weight 😉. Thank you!
This looks wonderful! Thanks for keeping your videos cheerful, uplifting and simple, wow extremely practical! PS I feel like you’re in my brain when it comes to what I like for food. Every single one of these options is very appealing to me! Can’t wait to try it all 😊
I just tried to cook 7-day meal prep for the first from your video today 😍 I love all the recipes delicious and nutritious! Thank you ❤️
New to your channel and I’m loving the simplicity of your meal plans! I can do this!! Thanks!
I did it! I saw you site yesterday, went shopping last night, and prepped today. Even my husband is excited.
I made this “fried rice” recipe and it was fabulous! Thank you for this plan!
I love that you have considered textures and crunch. It all helps.
Ohhh my that salad looks amazing. Thanks for sharing, truly thankful. ❤️🙏🏽
I LOVE listening to you! You do wonderful meal prepping & explain it so well. Everything looks delicious!! Great way to take the carrot sticks & cucumber with hummus. Also, haven't cooked flank steak much in all my years of married life. My husband will love it & so will I. Thanks for that recipe! Can't wait to make it this week!! :-)
I love your simple healthy suggestions Lacey 🤙🌺 I'm gonna definitely try this
Thanks for all of your hard work that will make it easier for me to reach my ideal body health.
Hi Lacey,
I'm starting today! 😊
Cooked all the food last night and it all looks amazing.
This plan really appealed to me for 2 main reasons. 1. You give me a list of what I need so shopping is easy and I don't waste anything. 2. I have a fridge full of food ready to go. Many times if I I have a rubbish day and I don't feel like cooking I'll often have a pizza or something and chips. Now I don't have that worry. Can't wait to eat it all!!
Thank you so much! ❤️
You are amazing, thank you for all you do! ☀️
I'm so excited that I found your channel and excited to start my journey. I need to loose about 50 lbs which will help with all my digestive issues and have more energy to move and just overall feel better.
Wow! I love your videos and definitely want to try this entire one! Thank you!
I have suffered with tiredness most of my adult life and this had made such a difference. I feel more alive. Nearly at the end of the week and I must say, the overnight oats are AMAZING. Love it!
Good to hear. That's my problem too. I think I slept the entire winter. I'm tired of sleeping then waking up snacking on sugar and junk. Im so ready to do this and love hopeful comments like yours❤❤
Thank you so much for this video. As a busy SAHM of young twin boys your video really encouraged me to start meal prepping for the week. It’ll be so convenient and easy to stay on track with meals for the whole family - not weight loss, but healthy 😄
Thank you for all your meal plan ideas. I’m gonna start my 16/8 from Tomorrow the Feb1st. 💪💪
This video could be a lifesaver. I am excited to go ahead and try it all out. Thank you so much!
This video helps me out so much! Gives me a great idea of foods to eat that are Delicious by the way! I loveall of these foods so that is a plus!! Thank you so much! You're Amazing!
Thank you sooo much for doing this video, so easy and yummy! Plus you are so nice and articulate, I really appreciate your work and your advice
this is the only video that truly helped, thank you very much!
I definitely decided to buy the meal prep containers after watching your last video. Im binge watching all your videos in the middle of the night and learning so much❤❤❤
I just discovered your channel. You are amazing! I love your recipes and how you explain everything
So nicely. Thank you so much!
Grateful wording of the items helping to know what to purchase from the store but great job thank you so much sweetie
Thank you so much, for sharing your meal preparation plan, I will be sure to try these recipes🌽🍅🍗
love your video - very detailed and easy and love the visual - it made so easy for all the meals thank you will be seeing more of your videos
I got your recipes from your site and came here to see what they look like. They all look good, thanks for the video
omg, I stayed in the kitchen cookjng for about 4 hs, but it was the BEST thing I've done!!! I was a little scare at the begining ( I did mesl prep before once and gave up, Mist of the food I could not eat at the middle of the week) what a Surprise! this food is delicious, the cauliflower rice is out of this world, My whole family loved it, including the kids, the Kale salad is delicious , omg, Thank you do much for this wonderful plan, can wait for next week, gonna prepare the antiinflamatory one!!
God bless you sweetie
This is the easiest meal prep I’ve seen here, thank you!
I found your salmon meal prep video and I just got sucked into watching all your videos I love them keep it up girl!
I'm amazed and excited. Thank you so much for sharing all this yummy information.
Hi Lacey!!! So glad I found your channel!My hubby has his first colonoscopy... Moderate diverticulitis is something that was commented about we haven't got his results yet they removed two polyps but we have already made a huge diet change within the last month and Incorporated a lot of healthy changes but now we're really going to focus on making these changes permanent by creating exciting menus and really need more from you LOL thank you so much!
I am excited (although late in the game) to find your video. I too struggled with weight all my life. I yo yo'd over and over. Now late in life I realize I need change. These receipts will certainly help. I know you have 4 children and I wonder if they eat the same meals as you.
Thank you this is going to help me Especially with going to school
Absolutely fabulous recipes and straight to the point.
❤ can I just say thank you for the information? I'm just starting intermittent fasting, and this helps so much ❤
Thank you. These meals look wonderful and I look forward to trying them,
I made the chicken cauliflower fried rice today and it turned out sooooo good :)))))
I loved how you made it so easy and tasty I will be trying 😋
Okay, here we go! Thank you!
This video is so inspiring!
These sound really good, I wish I could run right to the store get what I need & have them to eat. Thank you Lacey
Thank you for this video and dedication I am definitely going to do all your recipes 😇 the video was perfect and tasty 😋
Love this meal plan im going to try. Thx
I also uses it as a sports drink! I added 1 table spoon to my water bottle along with organic lemon & lime juice!
you’re a queen thank you
I am glad I found this information Especially since I'm on my wieghtloss journey and want to find different ways to cook delicious healthy meals and meal prep better!👍
Did you do the meal prep? Have you noticed any results? 😁 I will start this week !
I would really like to see more of theses meal prep videos.thank u so much they look like Awesome healthy meals.
Brilliant! I’m glad I found you. Subscribed
Nicely done...thank you!
What can I say a great thank you .. I loved your. Way of explaining cooking and planing. So relaxed low stressed quick easy and hopefully yummy. I will follow you from now
God bless you ..
Love the variety
Thanks for the great ideas.
Omg thank you for this delicious healthy recipes...🙏💯🔥👍🏻
That’s amazing and thank you 😊
You are awesome thank you so much God bless you and your family. 🤗👍👍👏👏💓
Cauliflower rice stir fry sounds delicious 😋 Thanks for sharing ❣
Just found you and already love and subscribed. Thank you! 😘
Easy easy not complicated thank u 👍♥️
Thanks. Eating healthier is the key.
I can't wait to try these recipes! So easy and yummy!
Love the recipes Thank you so much for not charging
Everything looks Delicious!!
New subscriber, I'm loving this channel!!🙂💕
Excellent ideas. You are going to help me succeed❤
Awesome video. Will definitely try it tomorrow inshaallah
Thank you for this amazing information 🥰 I’m really struggling with my weight after having kids.. I workout 5 days, but I know my meal are not as healthy. Will try this. 😊
All of these recipes, only minus the kale, are my favourite meals 😍😍 this is such a delicious meal plan.
kale is best cooked for digestion it is not recommended by my nutritionist raw.
@@motherof4540 that's good to know because I can't stomach it raw. I've started putting it in soups which makes it easy to eat and delicious.
This looks so tasty!! I'm gonna have to try 👏
Im so going to try this meal plan!! 😋
Did you do the meal plan?
Great recipes can’t wait to try
love your channel!!!
I am a little late in the game finding you. Your meal prep looks really good. I wish that you did a shopping list.
I’m actually making a list as I go🤣
I'm getting ready to cook, but is there a special recipe you use for the lemon vinaigrette for the Quinoa & Kale Salad or do we use any recipe. I'm assuming we can cook the garbanzo beans any way we want. This all looks fabulous. Thank you so much for putting it together. I did go through and add the amounts of all ingredients to the directions just to make it easier so I didn't have to go back and forth. This is the most excited I've been to get started as you have given so many helpful videos that pull everything together so it all makes doable sense.
Having Chocolate Overnight Oats is a great start to the day when trying to lose weight and feels just a little bit naughty. Thanks for your great recipes and being fast but clear with your excellent presentation. Fabulous.
Thank you for the inspiration Lacey 🙏 just checking that everything you prepare keeps in the fudge and doesn’t have to be frozen?? 🤷♀️Anita🌻
Such wonderful ideas. Thank you. What is advantage of using coconut sugar, please.
You are awesome! Thank you
So glad I found you!!!
Thank you,.. I always find your videos informative and encouraging... The only way this could have been a little better would be a shopping list that I could print out and take with me on my food safari....
Just made the quinoa & Kale salad. So yummy
I love how it looks almost like a Chinese food type style😊
Thank you for sharing this❣️❣️
Amazing prep!
Love this
These recipes sound amazing. The chocolate oatmeal is one I would try first. I wish you had a recipe book out, cause I would find that easier.
I am excited to start a new journey. 😊 thanks
Thankyou so much i will be trying