free week 3 meal prep

shopping list!

A healthy weekly grocery shopping list, designed to go with week #3 of Fast Weight-Loss Meal Prep For Women (scroll down if you’d like to see the full book). Created for girls and women who want to lose weight and get into better shape in a healthy way.
 
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looking for the complete meal prep guide? see below!👇

4 full weeks of healthy meal plans and recipes to help you save time & lose weight – without calorie counting!

SUMMER SPECIAL – $20 $15 ! (Once-off purchase, NO subscriptions!)

  • Meal prep in as little as one hour a week
  • Delicious healthy recipes to help you lose weight and have sustained energy throughout the day
  • Vegan & plant-based alternatives
  • Gluten, dairy & nut-free options (all recipes are soy-free)
  • Save hours throughout your week with ready-to-go healthy meals
  • 4 Full weeks, 3 meals + snacks per day (8 recipe options per week)
  • 1200, 1400 & 1600 calorie options to help you lose weight and sustain a healthy weight
  • Ready-to-go meals that reduce sugar cravings & snacking temptations 
  • No more calorie counting confusion!
$15.00

why meal prep ?

You don’t have to starve yourself to lose weight! In fact, it’s the opposite. To lose weight, and to sustain a healthy weight, you just need a healthy sustainable routine. WHAT you eat, and HOW MUCH you eat is the most important factor – and meal prep takes all the guess work out of that. When you go into your week with your meals ready to go, you don’t even have to think about cooking or calories again, you KNOW you’re on the right track to your ideal weight.

what’s inside the book ?

In a nutshell, it’s 306 pages of recipes, meal plans, and my top tips to help you lose weight and maintain your ideal weight in the long run. You can use this book just like a regular recipe book, or as a meal prep book complete with recipes, storing and prep instructions, meal plans, and the included shopping lists. All the meals are roughly 400 calories, and all the snacks are roughly 200 calories. This means that all meals and snacks are interchangeable so you can customize your own plan with any of the recipes in this book!

In case you’re wondering… “what am I going to eat ??” Take a look below… Note: All the recipes are mostly plant-based, but there are vegan alternatives as well as gluten, dairy, and nut-free options for all recipes (all recipes are soy-free)

For breakfast… Banana Oat Toaster Muffins,  Mixed Berry & Banana Protein
Smoothie

For lunch… Egg Salad Sandwich,  Roasted Sweet Potato & Chickpea Salad

For dinner… Spicy Coconut Chicken & Vegetable Stir-Fry with Brown Rice,  Black Bean & Veggie Spaghetti

Snacks… Hummus & Veggies Sticks,  Yogurt with Grapefruit

* Note: All the recipes are mostly plant-based, but there are vegan alternatives as well as gluten, dairy, and nut-free options for all recipes (all recipes are soy-free)

 

 

For breakfast… Banana & Oat Toaster Pancakes with Peanut Butter & Strawberries,  Chocolate, Blueberry & Almond Overnight Oats

For lunch… Black Bean & Tahini Toast With Cherry Tomatoes,  Roast Vegetable, Quinoa & Egg Salad

For dinner… Chicken & Vegetable Stir-Fry with Quinoa & Olives,   Brown Rice Pasta with Lentils, Mushrooms, Brussels Sprouts & Marinara Sauce

Snacks… 3 Ingredient Mango Protein Smoothie,  Banana Oatmeal Cookies
With Raisins & Almonds

* Note: All the recipes are mostly plant-based, but there are vegan alternatives as well as gluten, dairy, and nut-free options for all recipes (all recipes are soy-free)

 

For breakfast… Chocolate, Banana & Blueberry Toaster Muffins,  Strawberry & Pineapple Protein Smoothie

For lunch… Spicy Shrimp & Roast Potato Salad,  Hummus & Roasted Pepper
Sandwich

For dinner… Tomato Chicken Curry, Brown Rice & Roasted Green Beans,   Roast Salmon, Sweet Potato Veggies & Tahini Dip

Snacks… Protein Hot Chocolate with Banana,  Oven Roasted “Cheese”
& Onion Chickpeas

* Note: All the recipes are mostly plant-based, but there are vegan alternatives as well as gluten, dairy, and nut-free options for all recipes (all recipes are soy-free)

 

For breakfast… Banana & Peanut Butter Overnight Oats,  Green Mango & Vanilla Protein Smoothie

For lunch… Tuna Salad Sandwich,  Hummus, Sweet Potato & Brown Rice Salad

For dinner… Veggie Rice with Spicy Chicken Drumsticks,   Pinto Bean & Potato Curry with Brown Rice

Snacks… Healthy Peanut Butter Coconut Cookies,  Easy Apple & Yogurt Bowl

* Note: All the recipes are mostly plant-based, but there are vegan alternatives as well as gluten, dairy, and nut-free options for all recipes (all recipes are soy-free)

 

“let’s just be honest – meal prep may not be the most exciting thing in the world…

but it WORKS for WEIGHT-LOSS” 

If you’re like me and you don’t want to count every calorie you eat everyday, then take the action of calorie counting before the action of eating. Meal prep is the action before the action – it’s the action of preparing your ideal amount of daily calories in the form of your daily meals, before the action of eating your daily meals.

what people are saying on instagram…

Liezl Jayne’s ebooks didn’t just teach me about what foods could be part of a healthy diet, she also taught me how to have a healthier attitude. I thought I’d hate dieting, but I love the food I eat!
@hoodie_gets_healthy

I’m in love with your YouTube channel. You give me a lot of inspiration and motivation! There’s no diet that will do what healthy eating does.                                
@vivikalmanova

Your guide was actually the first thing that really got me into fitness!…My results so far are from doing Liezl Jayne’s guides. I’m proud of how far I’ve come in such a short time…                  
@sweatslayrepeat

how i lost more than 40 lbs

After years of struggling with my weight (and trying so many diets that didn’t work), I was finally able to lose more than 30 lbs in 12 weeks – and completely reinvent my body shape. I’ve now lost more than 40 lbs!

So many women struggle to lose weight and get the bodies that they want – and often, it’s just because they are making a few small mistakes that can easily be corrected.

I have tried so many approaches to achieving my own personal body goals and have failed more times than I can count – but after trying every approach out there, I lost weight by following a simple method, and just a few basic steps. And then when I became a nutritional therapist, I was able to simplify my method even more and take it to a whole new level.

I’ve created this Ebook because meal prepping has helped me so much in my life. It’s helped me to maintain a healthy lifestyle over the years by making it easier to make healthy food choices every single day, which allowed me to lose a lot of weight. Putting some time aside each week to meal prep has improved my health and life so much. It is an amazing tool that you can use to take control of your meals and weight, so that you can achieve your goals (even if you have a busy schedule during the week).

Your videos have been such an inspiration to me while I’ve been on my journey. I’ve made your recipes, incorporated some of your workouts into my routine, but mostly you are just an awesome, inspiring motivator!
I struggled for so long to lose weight that I had packed on within a few years, and I knew I wanted to feel more confident on my wedding day, so I turned to YouTube for some motivation, and found you! I started this year off 30 lbs heavier than I am now! I’m not at my goal yet, but my wedding was last month, and I was honestly feeling so confident and comfortable in my body! Thank you for your help through this journey… You got something special, girl!
I can sum it up to say that a big part of why I’ve been this successful so far in my journey is thanks to your realistic approach to weight loss and health. You not only provide delicious recipe ideas and easy to follow plans, but you’ve constantly inspired me with your own story, and motivated me by showing how you are still overcoming some struggles.
I think beyond just diet and exercise, it’s important to feel motivated and capable of making the changes we desire… Following you has provided all of that!
@brigitte.yanez.trobaugh

Hi liezl, I am really big thankful to you my prospective towards my food is totally changed now, I give all credits to you I have lost 29 kgs, by following your videos like what I eat in a day, meal prep, healthy snacks and many more, the weight I gained after my two pregnancies seemed impossible to get rid off and each passing day I felt sad, your diets and exercise routine has helped me to change my life radically, I am a happier person again.

I fall short on words to thank you for being my motivator, my diet checker and my fitness routine. The courage of change you bought into me is now a lifestyle, I wish and will carry forward forever.

@sabyhealthylifestyle

When I first started this journey I was completely lost about exercise or nutrition but your videos where extremely helpful: meal plans, breakfast ideas, workout plans… also the ones when you talk about dealing with anxiety and no motivation. I wanted to thank you for all of that because I think I wouldn’t feel this healthy and good shape if it weren’t for you
@deepnikki_

meal prep in as little as 1 hour a week

And with all those extra hours you’ll gain every week… you could start a new hobby, binge watch all your favorite Netflix shows, or become the most productive person you know… all while getting to (or maintaining) your ideal healthy weight 🙂 

ready to go shopping!

There’s a complete grocery list for each week so all you need to do is get down to the store and load up you cart! Just keep the lists on your phone and take them along when you go shopping – or, print out the printer-friendly versions included with the book.

the book & all the shopping lists are digital and available for download instantly

On your phone, tablet, or desktop – easily read them on all of your devices.

Transformation Tuesday, I never new it was a thing until I realized just how great it is to show the world how far you can get. I lost 17 kg. Liezl Jayne was one of the girl’s that inspired me!
@chelsea_ann_weyer_

For the past 5 month Liezl Jayne’s videos and recipes on the blog have helped me not just lose 10kg but also maintain a healthy lifestyle that makes me able to keep my weight and stay healthy and nourished.
What I love about her content is that she offers more than just healthy delicious recipes, she breaks down the components of the meals allowing you to mix and match your favorite food and come up with a balanced meal and the right amount of calories
@emantawfiik

Hi Liezl,
I just wanted to thank you because you are the  reason why I was finally able to lose 10 kgs. I had always struggled with my weight, tried many things but always failed. I watched you first video on 17th of March, 2018 and it completely changed my life.
Thank you so much!
You are amazing. ❤
@puravakeshari

I’ve lost 25kg/55pounds since February, basically since the pandemic. I’ve been your subscriber since your first what I eat in a day!
@ainescross

in case you thought this was only for women…

 

Previously, I could only describe my relationship with sugar as addictive and in the past I turned to fad diets and bland foods to lose weight. The problem was, I could never sustain eating that way forever, so I’d quickly fall back into my old habits. I was introduced to Liezl Jayne on YouTube. I loved her approach to making delicious foods with wholesome ingredients. I can definitely stick with her recipes for a lifetime. I was surprised that my diet could include things like tahini toast still see great results! My only complaint is that several of her videos videos are aimed at ladies, and I’m proof that her recipes work just as well for men! (Just a slight increase in calorie requirements.) I’ll forgive her for that! 🙂 She gives so much away for free, spend the few bucks on her ebook to help support her hard work!

@midlife_kris

Hi Liezl, i have to tell you that you helped me soo much in my life like in my darkest places and i just wanted to thank you for everything and because of your videos you motivated me so much to loss weight and get healthier i’ve lost 30 kg. Your eating plans have helped me so much.
@wael_hajj15

how meal prepping has helped me to lose weight

Meal prepping can be really helpful when it comes to losing weight because of one thing: energy. The science of weight loss comes down to something as simple as energy. In life, if you give away more energy than what you take, you’ll have less energy. The same basic principle applies to the relationship between us and the food we eat, where energy is known as something you may have heard of before: Calories!

I’ll tell you a truth that actually changed my life and approach to dieting: Losing weight is actually very simple. It’s not easy, but it is simple. Simple, because losing weight is actually a very straightforward process. It’s not easy, because we still have to put the effort in and practice discipline in our daily lives to get the results we want. But don’t be afraid of calories! Calories are not scary, they’re just energy. All food contains energy to give our bodies energy, which is why it’s necessary to eat.

Meal prepping has helped me to lose weight in the easiest way possible, because when I prep my meals ahead of time I don’t have to count calories!

why “fast weight-loss meal prep for women”?

Meal prepping has saved my butt so many times (and made it smaller) because if I didn’t have time to prepare fresh meals daily, I wouldn’t have been able to achieve my goals to get into better shape and stay healthy.

So if you’re like me and you don’t want to count every calorie you eat everyday, then take the action of calorie counting before the action of eating. Meal prep is the action before the action. It’s the action of preparing your ideal amount of daily calories in the form of your daily meals, before the action of eating your daily meals. Let me make that more simple: If you calculate the calories of all of your meals beforehand (say, once a week) for the entire week, then you don’t need to calculate any calories that you consume during the week.

And this Ebook will help you to take it a step further, to make it even easier for you so that you don’t EVER have to count calories. If you follow the full weekly meal prep plans in this Ebook, you don’t have to count any calories because I have already counted and calculated them for you. All you need to do is follow the recipes, prep them so they are ready to go, and grab your pre-prepped food at meal times.

4 full weeks of healthy meal plans and recipes to help you save time & lose weight – without calorie counting!

SUMMER SPECIAL – $20 $15 ! (Once-off purchase, NO subscriptions!)

  • Meal prep in as little as one hour a week
  • Delicious healthy recipes to help you lose weight and have sustained energy throughout the day
  • Vegan & plant-based alternatives
  • Gluten, dairy & nut-free options (all recipes are soy-free)
  • Save hours throughout your week with ready-to-go healthy meals
  • 4 Full weeks, 3 meals + snacks per day (8 recipe options per week)
  • 1200, 1400 & 1600 calorie options to help you lose weight and sustain a healthy weight
  • Ready-to-go meals that reduce sugar cravings & snacking temptations 
  • No more calorie counting confusion!
$15.00

*Results may vary from person to person. By purchasing and using Fast Weight-Loss Meal Prep for Women, you are agreeing to our terms of use.