12 weeks of healthy, easy-to-make meals perfect for a productive week looking & feeling your best
Prep 16 meals & snacks for the week in as little as 1 hour
12 weeks of healthy meal prep — 3 weeks for each season
Gluten-free, dairy-free & vegan options for every recipe
80–110g protein per day (for building or maintaining lean muscle)
High-protein, (relatively) low-calorie, balanced healthy meals
All 400 cal meals & 200 cal snacks — perfect for losing or maintaining your ideal weight (without countain calories)
This is a digital book and available for download immediately!
who is this
“busy girl” & what’s this book about?
If you’re busy – and you’re a woman – this type of prep might be just what you’ve been looking for. These are healthy, balanced meals and snacks with portion sizes ideal for women.
The idea is quite simple: Prep once, and have a bunch of healthy, ready-to-go meals at your fingertips for the week to come. This means you’ll have more time in your week to focus on the things that are most important to you. But this isn’t just ‘any old prep’, this particular meal prep is also nutritionally balanced, high-protein, and calorie efficient. This means it’s perfect as part of a workout plan, losing weight, or maintaining your ideal healthy weight.
something for every season
what makes “perfect prep”
Essentially, anything you can throw into a container could be considered “meal prep”. But this is about a lot more than just ‘saving time’ in your week. For me, I want meals that I look forward to, they must be delicious! They must also be balanced and healthy – which to me just means good for my body and mind in the long run. I also want sustainable clean energy and focus – this means they need to be nutritionally ‘dense’ and calorie efficient. In other words, have a good balance of nutrients our body can actually use, and not a lot of ‘empty calories’ that leave you crashing and on the hunt for a snack soon after a meal.
what makes “perfect prep”
Essentially, anything you can throw into a container could be considered “meal prep”. But this is about a lot more than just ‘saving time’ in your week. For me, I want meals that I look forward to, they must be delicious! They must also be balanced and healthy – which to me just means good for my body and mind in the long run. I also want sustainable clean energy and focus – this means they need to be nutritionally ‘dense’ and calorie efficient. In other words, have a good balance of nutrients our body can actually use, and not a lot of ‘empty calories’ that leave you crashing and on the hunt for a snack soon after a meal.
let me take you through a week…
This is “Autumn Week 3”. 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.
2. Your shopping list
This is “Autumn Week 3”. 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.
2. Your shopping list
This is “Autumn Week 3”. 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.
2. Your shopping list
This is “Autumn Week 3”. 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.
2. Your shopping list
This is “Autumn Week 3”. 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.
let me take you through a week…
let me take you through a week…
Each of the 12 weeks follow the same format.
1. menu for the week
This is everything we’re going to make for the week — all 16 meals + snacks.
2. shopping list
This is everything we’re going to make for the week — all 16 meals + snacks.
3. full week prep
This is everything we’re going to make for the week — all 16 meals + snacks.
4. individual prep recipes
This is everything we’re going to make for the week — all 16 meals + snacks.
questions?
Is this a physical book you'll send me?
No. This is a digital download that will be available immediately after purchase – no need to wait for shipping! You can of course choose to print it out but it looks great on whichever device you want to use – phone, tablet, desktop, etc.
What's the difference between this book and your "Fast weight-loss meal prep for women" book?
Both are healthy meal prep, both can help you to lose or maintain weight. The main difference is in the style of prep. In “Fast weight-loss meal prep” we prep all the ingredience separately and then combine them to make our meals on the day. In “Meal prep for the busy girl” we’re making all the meals “ready-to-go” in their containers.
Can I still use this book if I'm not a "girl"?
Absolutely not.
who is this “busy girl” and what is this book for?
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.
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.
let me take you through a week…
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.
let me take you through a week…
Each of the 12 weeks follow the same format.
1. menu for the week
This is everything we’re going to make for the week — all 16 meals + snacks.
2. shopping list
This is everything we’re going to make for the week — all 16 meals + snacks.
3. full week prep
This is everything we’re going to make for the week — all 16 meals + snacks.
4. individual prep recipes
This is everything we’re going to make for the week — all 16 meals + snacks.
let me take you through a week…
Each of the 12 weeks follow the same format.
1. menu for the week
This is everything we’re going to make for the week — all 16 meals + snacks.
2. shopping list
This is everything we’re going to make for the week — all 16 meals + snacks.
3. full week prep
This is everything we’re going to make for the week — all 16 meals + snacks.
4. individual prep recipes
This is everything we’re going to make for the week — all 16 meals + snacks.
let me take you through a week…
Each of the 12 weeks follow the same format.
1. menu for the week
This is everything we’re going to make for the week — all 16 meals + snacks.
2. shopping list
This is everything we’re going to make for the week — all 16 meals + snacks.
3. full week prep
This is everything we’re going to make for the week — all 16 meals + snacks.
4. individual prep recipes
This is everything we’re going to make for the week — all 16 meals + snacks.
let me take you through a week…
1. Menu & Week Overview
This is what we’ll be making for the week!
This is your shopping list – everything you’ll need to make all the meals and snacks for this coming week.
The “full week instructions” are laid out in a specific order to make all our meals and snacks in the fastest way possible. For example, if there’s anything to get in the oven we’ll usually get that started first and then prep some other things while that’s cooking away.
The “full week instructions” are laid out in a specific order to make all our meals and snacks in the fastest way possible. For example, if there’s anything to get in the oven we’ll usually get that started first and then prep some other things while that’s cooking away.
This is what we’ll be making for the week!
This is your shopping list – everything you’ll need to make all the meals and snacks for this coming week.
The “full week instructions” are laid out in a specific order to make all our meals and snacks in the fastest way possible. For example, if there’s anything to get in the oven we’ll usually get that started first and then prep some other things while that’s cooking away.
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)
12 weeks of healthy, easy-to-make meals perfect for a productive week and looking your best
Prep 16 meals & snacks for the week in as little as 1 hour
Gluten-free, dairy-free & vegan options
High-protein, (relatively) low-calorie, balanced healthy meals
All 400 cal meals and 200 cal snacks make it perfect for losing or maintaining your ideal weight
12 weeks of seasonal meal prep
12 weeks of healthy, easy-to-make meals perfect for a productive week and looking your best
Prep 16 meals & snacks for the week in as little as 1 hour
Gluten-free, dairy-free & vegan options
High-protein, (relatively) low-calorie, balanced healthy meals
All 400 cal meals and 200 cal snacks make it perfect for losing or maintaining your ideal weight
12 weeks of seasonal meal prep
12 weeks of healthy, easy-to-make meals perfect for a productive week and looking your best
Prep for the week in as little as one hour
Gluten-free, dairy-free & vegan options
High-protein, (relatively) low-calorie meals
All 400 cal meals and 200 cal snacks make it perfect for losing or maintaining your ideal weight
12 weeks of seasonal meal prep
what people are saying on instagram…
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).
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.
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.