MEAL PREP FOR FAT LOSS | the start of my fat loss journey

Описание: Hey my loves, Happy Sunday!

We are officially in the first week of my 12 week fat loss phase and here are the meals that I meal prepped for the week to help me stay on track with my calorie and macro goals!

I will do a separate video all about my fat loss phase, what I’ll be doing and we’ll go int more detail then.

On this week’s menu we have:

Breakfast: apple & pear cinnamon baked protein oats (I’m officially addicted)
Lunch: Creamy tomato chicken pasta
Dinner: Healthier beef lasagna

You’ll find the recipes for each meal below, along with the calories and macros and any notes because things didn’t go 100% to plan in the video hehe!

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Breakfast: apple & pear cinnamon baked protein oats (I’m officially addicted)

6 portions
Calories & macros per portion: 340 cals - P 22g C 44g F 10g

Total calories & macros (in case you wanted to do more/less portions):
2040 cals - P 132g C 264g F 60g

Ingredients:

2 ripe bananas (medium - large)
200g rolled oats
100g protein (I used cinammon but vanilla also works)
1 tsp baking powder
1 or 2 tbsp cinnamon (measure with your heart!)
230ml milk
2 diced apples
1 diced pear
50g sultanas


Note: you can add whatever fruit you like, I added blueberries to my next batch and they were equally as delicious!

Method:

Preheat the oven to 180°C
1. Combined all of the ingredients in a bowl, minus the peanut butter
2. Line an oven proof dish with baking paper
4. Pour mixture in
5. Add 10g peanut butter to each ‘slice’
6. Cook for 35-40 mins
7. Remove from the oven, allow to cool and then divide into slices
8. I kept it in the tin and covered it in cling film but you can also portion it into Tupperware pots!

I like to serve it with 50g greek yogurt, 5g honey, sliced strawberries and blueberries.

Lunch: Creamy tomato chicken pasta

4 portions
Calories & macros per portion: 492 cals - P 61g C 50g F 7g

Total calories & macros (in case you wanted to do more/less portions):
1968 cals - P 244g C 200g F 28g

Note: in the video I originally showed chorizo but mine was too stale to use (real life, unprepared problems). I haven’t included it in the below or the calories but you can include it if you wish. I would usually add 40g chorizo. Fry it off first and then follow the recipe.

Ingredients:

800g diced chicken breast
1 red onion diced
100g mushrooms diced
100g cherry tomatoes halved
90g tomato puree
salt & pepper
1 tbsp dried basil
80g 50% less fat soft cheese
200g dried pasta (that’s the dried weight)

Method:

1. Heat a pan on medium-high heat and add the chicken. Brown this off. Season with salt, pepper and half of the basil.
2. Add in chopped vegetables and cook until soft
3. Pour in tomato puree and all of the seasonings listed above and season again with salt, pepper and the other half of basil. Stir it together.
4. Cook the pasta according to your packet
5. Once the sauce has reduced down, turn down the heat to low and stir in the cream cheese
6. Stir through the grated cheese
7. Divide into 4 containers, allow to cool and then store in the fridge

Dinner: Healthier beef lasagna

4 portions
Calories & macros per portion: 568 cals - P 50g C 46g F 21g

Total calories & macros (in case you wanted to do more/less portions):
2272 cals - P 200g C 184g F 84g

Note: in the video I show an aubergine and courgette as I was originally going to put that in but I forgot to cook it so I didn’t bother!

Ingredients:

500g 5% fat beef mince
1 white onion diced
100g mushrooms diced
100g cherry tomatoes halved
1 400g tin chopped tomatoes
salt & pepper
2 tbsp dried basil
1 tsp dried mixed herbs
1 tsp dried oregano
2 tsp sugar
1 beef oxo cube (not shown in video)
Lasagna sheets (I used fresh)
70g grated reduced fat cheese

White sauce:
1 200g tub 50% less fat soft cheese
1 200g tub 50% less fat garlic and herb soft cheese
30g grated reduced fat cheese

Method:

Preheat the oven to 180°C
1. Brown mince in pan, season with salt, pepper, 1 tbsp basil
2. Add in chopped vegetables and cook until soft
3. Pour in chopped tomatoes and all of the seasonings listed above
4. Cook for around 10 mins until the sauce reduces down

1. Whilst that is cooking, make your white sauce by mixing all of the white sauce ingredients in a bowl until combined
2. Get you oven proof dish and layer the the meat mixture, lasagna sheets, white sauce and repeat until all layers done. Top with 70g grated cheese.
3. Pop in the oven until cooked. I cooked mine for 20 mins as I used fresh sheets so if you’re using hard, they will take around 45 mins.
4. Allow to cool, divide into portions and pop those in containers.

Let me know if you have any questions!

Kirsty x