This is a breakdown of the High Protein, 2000 Calorie meal plan for the 7-Day Meal Prep Challenge for Busy Humans. In this video, Chris explains his suggested meal prep process for putting this meal plan together. The purpose of this is to save you time and make eating healthy an easy option.
Welcome to the 7-Day meal prep challenge for busy humans this is the 2,000 calorie option so what I’m going to do is I’m going to go through these recipes and the best way to prep them for the week ahead to save your time now with the breakfast options okay we’ve got
Smoothie or some sort of chalk Berry oats you can actually do these as overnight oats if you want and that’s how I do them but these are interchangeable recipes okay they’re similar in calories they’re similar in protein so if you just wanted to stick with one by all means you can do that
I’ve put it there for a little bit of variety I haven’t put a fresh one in every day otherwise the shopping list becomes massive okay so with this very good smoothie basically you need a blender so it’s just got some banana protein powder some skim milk and then
Some berries in there throw it in the blender Whizz it up really simple really delicious I like the chocolate U protein powder that you can try on this one either bulk nutrients way WP way Protein Isolate or you can get the true protein whey protein isolate as well so either
Are good um you know if if you’ve run out of time you haven’t been able to order them then by all means you can go to the shop and just get something from W wor or CS uh now the chalk blueberry o oats now you can make this fresh every
Day and that’s the way the re it kind of is designed but a bit of a hack and the best way for me is to actually do this as an overnight oats and put it into jars so the way I go about this one is I
I stick half a cup of oats in a jar top it with just enough water okay you don’t need to cook it then just the water will the oats will soak in the water and it’ll break it down they’ll be nice and soft uh and then what you’re doing is
You’re basically adding the protein powder giving it a good mix okay mix that right up and then you can top it with the the blueberries the the banana um and then a bit of yogurt to finish off put a lid on that that’ll keep for a few days it’s delicious the next morning
Get SP mix it around and you’re good to go now on Saturday whether you want to do this on Saturday or Sunday or through the week it’s up to you as well um this is the fono smash on low carb high protein bread now I’ve chosen this bread
Not necessarily because it’s low carb particularly breakfast carbs aren’t such a big deal um but the reason I’ve chosen it is because it’s high in protein and it’s really high in fiber so it’s a great bread keep in mind it does not toast like traditional bread so it
Doesn’t Brown off because that’s the carbohydrated bread when it toast so it won’t go as brown so don’t just keep sticking in the toaster expecting it to Brown but it is a delicious really nutritious bread real simp this one’s a really simple dish it’s just tomato
Avocado bit of feta um crumble it over a bit of pepper if you like you won’t need salt cuz the salt is in the Fetter but it’s a delicious dish that you can make it next to no time now on Sunday if you wanted to do this one on Sunday is a
Bretta with Poached Eggs so with this one what I do is I dice up the tomato and the bzel just give it a good chop mix them together um drizzle that with a bit of balsamic vinegar and a little bit of olive oil you get garlic infused
Olive oil which is actually really nice just poach the eggs in the microwave or on the stove um if you don’t know how to do that out and I’ll tell you but if you’re doing it on the stove top it’s just a bit of water um you can put a
Little bit of vinegar in there crack it in let it boil and then the the sides will do that um and then the next thing is obviously crack the eggs in and then once you’re done just top that with the the mixture the tomato and basil with
The with the balsamic and the uh the olive oil and then top that with the poached egg and it is delicious the Basel is the Wi on this ingredient all right now to prep the lunches okay so the Moroccan chicken salad is what I’ve gone through from Monday through to
Thursday now I’ve done this because the protein is really easy to prepare um and it’s a really easy easy dish to throw the salads together through the week so basically this is just a matter of slicing up some chicken you’re coating it in the Moroccan spices Browning that
Off in a fry pan or cooking the chicken and then you put that aside um it probably freeze a couple portions and then put the other couple portions in the container you can even make the the sort of Monday Tuesday salads up this is just some rocket leaves a little bit of
Feter and olives um you can make that up for Monday and Tuesday I probably wouldn’t make it up for Wednesday and Thursday and that’s only you can do so with the salad but I probably wouldn’t do it with the chicken so you you better have to defrost that chicken on Tuesday
Night for Wednesday and Thursday and then it’s ready to go but really simple breakfast uh sorry really simple lunch um can be prepared in no time uh and it’s a really healthy option that’s really tasty now the Fred Day lunch is a really quick grab and go Tuna on the go
Um tin of tuna four Bean mix some Parmesan and a bit of balsamic uh and then you know some of leaves I like rocket leaves you don’t have to use rocket leaves baby spinach is fine um but it add a really nice peppery flavor goes well with the balsamic and the
Parmesan um but this one you don’t need to prepare it could be made in 2 seconds um and it’s a nice easy on thee-o um recipe if you don’t like tuna then salmon is fine salmon in a water because remember you’re getting the flavor out of the the parmesan and the balsamic so
You don’t really need a flavor option but I’ve made this one I’ve added this one in particular because it’s a nice simple one um that you can just grab and go when needed now the main meal so so the lunches on Saturday and Sunday are going to be leftovers from Friday night
And Saturday night so I’ll come to those two options okay but really what we’re doing at this point is the prepping on the Sunday is the protein for the Moroccan chicken salad if you wanted to prep the chopped blueberry oats that’s not a bad idea the Saturday Sunday you
Don’t really have to prep so so far we’re just doing the Moroccan chicken salad on the Sunday or the protein from it and then what we’re going to do is also cook this orange baked fish dish now this one is really really simple you just need a couple oranges or depending
If you want to multiply these ingredients out for more people but a couple oranges um and then squeeze the juice out of them and what you want to do is get the fish put in a little bit of Elf oil squeeze the orange juice into that fish so three4 the orang juice that
Fish okay and then you just wrap it up put that in and you want to bake it for about 20 minutes after 20 minutes what you want to do is get the mushrooms and the brussel sprouts okay brussel sprouts by themselves does not sound appealing
But if you put a bit of orange juice on them or B something vinegar is actually delicious on them as well um then you’ll add them to a big dish um and squeeze some orange juice on them and throw them in the oven with the fish to cook as
Well really simple so you can get this one on first have it cooking in the background don’t forget it you’re probably need a timer but it’s it’s 2 seconds to get into the pan you literally just squeezing oranges you can buy chopped up mushrooms you’re adding
It to the pan squeezing orange juice on it and you’re good to go set forget put the around now this will be a good dinner for Monday and Tuesday okay so you’ll plate these up or put them in containers ready for Monday and Tuesday’s dinner really simple one to
Prepare now Wednesday and Thursday’s dinner we are going to cook this protein the Lamb on the and the eggplant on the Sunday okay but the rest of the dish can be done later so with this one we’re just going to Brown off the lamb okay so
Rub it in some olive oil you can seize it with a bit of salt and pepper if you want then cook it in the Fred pan and brown it while that’s cooking chop up the eggplant you want a decent size one here because this is the filler in the
Dish the eggplant pack selenium antioxidant really good for you but this is going to bulk the dish out okay now eggplant dice it up drizzle with olive oil um little bit of salt and pepper and then you’re going to put that into the oven and bake it for 10 minutes as well
Now the rest of the dish you can actually do through the week so what you want to do is get that lamb and get the um the eggplant and put them in containers for later in the week and then when it when you’re ready then you can um either defrost them if you’re
Frozen them and just heat them up in the microwave once they defrosted just to get a bit of heat in it um you can eat the lamb Co this is something I would do but my wife likes it hot um so you can do that as well and then diced up the
The cherry tomatoes and olives in in a bowl with the Basel and then with this one I’ve used sourdough bread but you are welcome to use the low carbohy protein bread it it’s got a nice texture to it okay but remember it doesn’t toast as well so you’re kind of using a
Crouton for this one um and so maybe you wanted to get a sough bread or even a multi whole M bread will be fine if you toast it and you’re going to use that as the Crouton in this one so you you’ve diced out you’ve already cooked the the
Lamb and the eggplant earlier in the week now you’re just dicing up the tomato and the Basel and the olives and you’re going to throw something toop up the the bread for the croutons mix them in the bowl and really simple dish that you’ve made so this is the Sunday you’re
Going to do the lamb and the eggplant and that one you will love and thank me for and of course it’s got the FED in it as well okay now the Friday what we’re going to do is we’re going to prep this cajun spice chicken and veggies we’re
Going to do this on the Sunday as well so we’re mostly looking at cooking the proteins on the Sunday okay so with this one I want you to slice up the potato and capsicum um and what you got to do is basically um put the potatoes on a
Baking tray drizzle with a little bit of olive oil bake that for about 10 minutes I get that one in first and then after about 10 minutes then add the capsicum um so 20 to 30 minutes depending on how Brown you like your capsicum and your
Potatoes if you cook if you Cho at those potatoes small enough they won’t take as long to cook but you cook them to a texture that you prefer so if that’s half an hour and they’re brown and they cook through stick a fork in them um then that’s that’s plenty okay so this
Is what you’ll be doing on Sunday and then you’re also going to cook the chicken so you’ll cook up the the chicken um you’re going to coat it in some cajun spice which is really delicious if you don’t like spices you can just do a bit of salt and pepper
I’ve had someone say that they don’t like things too spicy so that’s fine just a little bit of salt and pepper which is what you’re going to get out of this dish um and then or a little bit of salt if you don’t like the pepper as
Well and then you’re just going to Brown this off okay so Brown off the the chicken um until you done to your your preference you don’t want to overcook it um and then basically what you’re going to do here is you’ve got the the potato and the capsican cooking once the
Cooking the chicken is cooked you’re going to put all these together and you can then steam the other vegetables and dish it up and fridge it or freeze of them for later in the week um if you wanted to cook this one fresh it doesn’t take that long but what we’re trying to
Do on is get all the longer things done okay so if you wanted to do the chicken potatoes capsican on the Sunday and then just do the rest of the veg through the week then you’re more than welcome to do that as well uh and now the last dish
That we’re going to cook on the Sunday so just a recap we’ve got the chicken from the Moroccan chicken salad we’ve got the oats if you want to do them as overnight oats we’re going to cook the the fish dish um and then we’re also going to cook the lamb okay so you’re
Basically just going through the proteins in these recipes um and the cajan chicken this last one is just a slow cooked dish okay so it’s Smoky Pork and potato casserole really delicious this is one of my favorites um and it’s a slow cook dish so you may want to get
This one on First on Sunday okay it’s a matter of dicing up the potatoes and the carrots dicing up the pork as well what you want to do is get the potatoes and carrots put it in a slow cooker you want to cover it with just enough water so
That it’s covered okay so it doesn’t need too much water but enough so that the vegetables are covered and then you want to go and brown the pork in the dish so you going and use a bit of garlic infused olive oil um and if you don’t want to use garlic infused olive
Oil normal olive oil is fine but the garlic just adding a bit of flavor here you can add independently but this is a dish for people that are low fat that don’t tolerate the garlic itself um so you know you’ve got options there Brown off the pork and then what you want to
Do is add the the paprika the tomato paste maple syrup and chili flakes which are optional you don’t have to add them to this dish if you don’t want add them to the pork stir them in and then add them all into the big slow cooker so
Whether it’s a slow cooker or a casserole dish throw the green beans in there make sure there’s still just enough water and just put the lid on set and forget come back every 30 minutes or so make sure it’s not dehydrating CU you might have it too high um but just
Enough where it’s sort of bubbling away and sort of breaking that meat and the veggies down so it’s nice and tended to eat and then you can cook that I like to cook it for about four hours but look two hours it’ll be edible um but so it’s
Up to you however long you want to cook it for uh if you want to add a little bit of salt and pepper to serve it’s not that high in sodium itself so if you just want to add a bit of salt but you really shouldn’t need it then you’re
Getting a bit of sodium from the tomato paste from the smok paprika it’s a really nice flavor so it’s up to you and then the last dish is vegetables over the lamb now this is just on the Sunday okay so you actually don’t need to prep this you’ve prepped all week Sunday’s a
Time really to just enjoy being in the kitchen um you may be pring for the week ahead hopefully um but this is a simple dish you just got some lamb cutlets some potatoes um some veggies everything could be done in the microwave and you’re cooking the cutlets this one’s a
10 15 minute dish to cook U but I’ve left that one there because it’s one dish that you don’t really have to prep and it doesn’t take too long so these are the snacks uh I’ve gone for some really high protein high fiber options just to really keep you
Full so this protein smoothie uh it’s got two scoops of protein powder so it’s 50 g of protein in it you can stretch this out to a 500 mil um drink and that’ll really fill you right up in terms of volume tablespoon of the Benny fiber so that that combination again of
Protein and fiber will help control the hunger um and then going for a snack but this might be a later evening snack if you like or you might you like a bit of a snack in the afternoon it’s really up to you where you think it’s going to fit
Best it’s high in calories for a snack but it fits within this plan nicely banana walnuts for a bit of crunch some high protein yogurt and drizzle honey uh and then the the last option is just some fruit and high protein yogurt now I’ve used either pear or protein it’s up
To you if you don’t like um either you can swap it out for an apple if you like but some sort of protein and fiber source so you can see there’s a real emphasis here on trying to controler hope you enjoy it thanks