Meal Prep for Weight Loss on a Budget | Easy & Affordable!
Hey everyone!
Join me this Wednesday morning, April 30th at 9 AM (New Zealand time), for a live meal prep session!
I’ll be prepping healthy, budget-friendly meals to keep you on track with your weight loss goals, including:
• Green juice for 5 days
• Chicken + roasted veggies
• Fish + quinoa + salad
• Hight protein chia seed pudding
These easy, nutritious meals will help you stay consistent, save time, and feel amazing throughout the week!
Can’t wait to meal prep together — see you there!
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1. Green Juice Recipe
Ingredients:
• 1 handful spinach
• 1 handful kale
• 2-3 celery stalks
• 1 green apple
• 1 small piece of fresh ginger
• 1/2 lemon
Instructions (juicer method):
1. Wash all ingredients thoroughly.
2. Run everything through a juicer.
3. Stir and enjoy immediately, or chill for 10–15 minutes.
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2. High-Protein Chicken Poke Bowl with Roasted Veggies
Serves: 1
Ingredients:
• 200g skinless chicken breast
• 1 tsp olive oil
• Salt, pepper, paprika, garlic powder (to taste)
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1/2 red capsicum, sliced
• 1/2 zucchini, sliced
• 100g kumara (sweet potato), diced
• Optional: fresh herbs or a squeeze of lemon
Instructions:
1. Roast the Veggies:
– Preheat oven to 200°C (390°F).
– Toss all vegetables in a bit of olive oil, salt, and pepper.
– Spread on a tray and roast for 25–30 minutes until tender and golden.
2. Cook the Chicken:
– Season chicken and pan-fry or grill over medium heat until fully cooked (about 6–7 mins per side).
3. Assemble the Bowl:
– Add roasted veggies as the base.
– Top with sliced chicken.
– Garnish with herbs, lemon juice, or a light dressing if desired.
Calories & Macros (Approx.):
• Calories: ~500–520 kcal
• Protein: 45g
• Carbohydrates: 30g
• Fats: 20g
• Fiber: ~8g
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3. Grilled Salmon Poke Bowl with Quinoa
Serves: 1
Ingredients:
• 160g fresh salmon fillet (skin removed)
• 60g avocado (about 1/2 small)
• 50g dry quinoa (about 125g cooked)
• 4 tbsp coconut aminos (60ml)
• 1 tsp sesame oil (5g)
• 1 tsp sesame seeds (3g)
• 2 cups green salad (lettuce, spinach, or mixed greens – ~60g)
• Salt and pepper to taste
• Optional: squeeze of lemon
Instructions:
1. Cook the Quinoa:
– Rinse and cook quinoa according to the package instructions. Once done, mix with sesame oil and let cool slightly.
2. Grill the Salmon:
– Heat a non-stick frying pan over medium heat.
– Season the salmon lightly with salt and pepper.
– Grill salmon for about 3–4 minutes per side (depending on thickness) until golden outside and slightly pink inside, or cooked to your preference.
– Slice or flake into chunks once slightly cooled.
3. Assemble the Bowl:
– Place quinoa at the base.
– Top with grilled salmon, diced avocado, and green salad.
– Drizzle with coconut aminos.
– Sprinkle with sesame seeds.
– Optional: squeeze some fresh lemon on top.
Calories & Macros (Approx.):
• Calories: ~650–670 kcal
• Protein: 40g
• Carbohydrates: 30g
• Fats: 40g
• Fiber: ~7g
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4. High-Protein Chia Seed Pudding (1 Serving)
Ingredients:
• 2 tbsp chia seeds (20g)
• 1 scoop protein powder (30g – whey or plant-based)
• 3/4 cup unsweetened almond milk (180ml)
• 1/2 tsp vanilla extract (optional)
• Optional: a few berries or a sprinkle of cinnamon on top
Instructions:
1. In a jar or bowl, mix almond milk and protein powder until smooth.
2. Stir in chia seeds and vanilla extract.
3. Let it sit for 5–10 mins, stir again, then refrigerate for at least 2–3 hours or overnight.
Macros & Calories (approx., depends on protein brand):
• Calories: ~260–300 kcal
• Protein: 25–30g
• Carbs: 10–12g
• Fiber: 8g
• Fats: 9–10g
This is a perfect post-workout meal or breakfast for fat loss — filling, energizing, and super easy to prep ahead!
Enjoy
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