ISSUE 01 AUGUST 2019

400 CALORIES
400 calorie convenient

meals which make you feel

satisfied

COOK & LEARN

A step by step guide to

creating your first healthy

meal prep

WHY DO I
PREP?
Find out why I meal prep
28
Meals to help you

and how me and Charlotte prep yourself back to

lost a combined 15 stone! health

 Why do I meal
prep?
Hello and thank you to everyone for requesting this download. For
those of you who don't know me, I was 21 stone 6 lbs back in 2003.
Mainly as a result of alcohol, takeaways, and good living. I kind of hit a
point in my life where clothes were becoming an issue. I was wearing
44-inch jeans and shops often didn't have my clothes size. I had
reached the point where I had become embarrassed and something
had to change...

I decided to go to my GP for help, as it was the only place I could think

of; you have to remember this was 16 years ago. Social media didn't
exist, which was a blessing in disguise. So many fake people exist
nowadays. From diet teas to skinny coffees and pills, none that work,
it's no wonder people get so confused.

The advice from my GP was a box of antidepressants and told I was

obese. I was given a single sheet of paper listing those foods I should
eat and those I shouldn't. Which is absolute garbage. I walked out of
the doctors in tears, I mean where else do you go. So I suppose, you
can say I'm somewhat self-taught.

I then tried every diet going. From the Atkins diet, to not eating, various
books and terrible information made things worse, it was then I decided
to join a gym. I then started to meal prep. My nickname was Fat John in
the gym. Which wasn't nice. However, I lost 9 stone in around 18
months, I just picked things up as I went along. My nickname soon
changed.

I then decided to experiment with steroids and I loved the way I looked.
However, I decided steroid use wasn't for me, and I was happy being
normal. I'm not proud of this short phase, and I've nothing against it. It
just wasn't for me.
I’ve always enjoyed cooking since I was a child. I used to cook with
my granddad often. The irony is, I went for a job as a chef when I was 17 and
didn't get the job. I often wonder what my life would have been like if I had
got the job. Funny how life works.

I became lazy with the gym, had children and didn't really
go anymore. However, I carried on cooking, and batch cooking also, its
always been a great way to limit food waste, which is a pet hate of mine,
along with how much time it saves me and money.

Fast forward to 2017, January the 6th when I met Charlotte. Charlotte was
around a size 18, weighed over 16 stone, which in all honesty didn't bother
me, however I could see how Charlotte would avoid social situations,
events etc. I had seen this before in my self. She would always wear black,
and sit with her coat on. We got on great and I really liked Charlotte.

I'd ask now and then what Charlotte had eaten for lunch, or her dinner. It was
always the same thing. An egg, or a banana. She'd got to the point where
she was hardly eating. In a last ditch attempt at weight loss. She also, like
me, had tried every diet going.

That's how meal prep in my house got to where it is today. I had to help her,
so I kicked the meal prep up a notch so to speak. The Meal Prep King was
born.

I started making the entire weeks meals for her and myself every single
Sunday. The way I meal prep is unique to us in many ways, tailored if you
will. Myself and Charlotte don't currently live together, after the weeks work
Charlotte or I will go to the other persons house, and leave for work Monday.

The way our meal prep is currently set up, we make 18 main meals. 10
breakfasts and 10 mid-afternoon snacks. Our calories are unique to us also,
as every one is different, but I'll leave that discussion for another time.
However, we tend to stick to 400 calories for the main meals, 200 breakfasts
and 200 for our mid-afternoon snack and we have further snacks dependent
on our activities that particular day.
Having every meal the same calories means it doesn't matter which
meal you grab. We do follow some macros. This tends to be for
balance in the nutritional values of all foods. As a calorie deficit and
sufficient protein allowance is all anyone really needs to worry about
for weight loss. Just try not to over complicate things is the advice I
would give anyone.

We meal prep everything from fish and chips, to spinach and kale.
We love variation to the point we have even meal prepped chocolate
fudge cake, and Christmas pudding in the past.

So this is how meal prep has been a key tool to both mine
and Charlotte's weight loss. Charlotte lost 6 stone in 10 months
eating this way. With every passing week, I could see her
confidence grow. Her wardrobe was changing, and our relationship
got stronger and stronger. And this is how I came to love Charlotte.
Not because she lost weight, but because of our ability to support
each other the way we have grown to. For Christmas 2017 I bought
Charlotte a fitted tight red dress. And I was petrified it was going to
be the wrong size. However, it fit. I have never seen her so happy.

That’s a bit about how we both lost a combined total weight of 15

stone (210 lbs). And how meal prepping became to be. In addition to
this, with some tweaking, playing about we have made meal preps
like this for less than £0.80 pence per meal. We save an absolute
fortune in cash!

We have so much more free time in the week, this gives us more
freedom for things like the gym, walks, family, or just relaxing. I don't
think either of us would go back to cooking daily.

The best advice I could give any one looking to start meal prepping
would be. Experiment, start now, and as you go along you learn so
much. Make if fun, include the kids. And find what works best for
you in terms of how much prep you want to do.

All food lasts us 3 days the fridge, anything else we

freeze. However, certain things do freeze better than others. You
learn as you go along.
I hope you find this useful — @themealprepking
 BEFORE YOU START

Firstly let me say congratulations on making the

decision to change your life, and habits of a lifetime.

Seriously, a lot of people talk the talk and never take

action. So if you are reading this. Well done. I mean that.

You are the reason I have spent over 50 solid hours

putting this little meal prep e book together, and it's the

first time I’ve done it. but if it helps one person get

started it was worth it.

Secondly don't worry if you get it wrong, if you only knew

how many mistakes I've made over the years. We are

only human. Try and try again. And remember meal prep

is only a tool for anyone. Make it fun. I've made this as

simple as I can so just about anyone can do it.

Every single recipe in this free e-book will make 3 meals

exactly to the calories listed in macros. All meals with

the exception of the fruit jars (these will last 5 days in

the fridge in glass) will last three

days refrigerated. The ones that will freeze well, I have

put a little star next to in the menu section.

Remember to add calories in the form of extra snacks or

by adding extra calories to meals according to

your specific calorific needs; this is a guide only.

Good luck
 THE MENU

BREAKFAST YOGURT JARS

Fresh yogurt mixed with lemon and lime peel, a layer of

flaxseed, topped with a berry mix.

SPAGHETTI BOLOGNESE
A classic, made with fresh cherry tomatoes , swapping out

the spaghetti for spiralised corgette and beef mince for

turkey

BEEF TACO BURRITO BOWLS

An absolute favorite, using only blackbeans in place of a

taco or tortilla, with peppers and a dash of sriracha.

CHICKEN CURRY AND RICE

The lowest calorie chicken curry you'll ever have. A great

dish that freezes brilliantly

HARRISSA CHICKEN
A North African dish, that has some kick to it. Another great

freezing meal prep.

TUNA PASTA
A very simple meal prep. That doesnt freeze very well. It's

best enjoyed early in the week.

KOREAN BEEF AND NOODLES

A personal favorite, with noodles and pak choi

Perfect for freezing

YOGURT BREAKFAST

JARS

Dont like linseed ? Why not try

changing it for a crushed rich tea
or digestive biscuit instead.
 YOGURT

BREAKFAST JARS

MACROS P24 F6 C22 235 calories makes

10 jars

METHOD
SHOPPING LIST

1kg of blueberries Mix the yogurt with the desired

500g of strawberries amount of sweetener, the peel of
2kg of fat free greek yogurt one lemon and 1 lime thoroughly
1 Lemon 01 in a large bowl, then split the
1 Lime mixture between ten equal size
Sweetener (to taste) jars.
100g of linseed
Add the jars to some kitchen
scales. And weigh 10 grams of
02
linseed or flax seed into each jar.

TOP TIPS Wash the blueberries thoroughly,

and once again split the
Freeze your lemon and
03 blueberries evenly between each
lime. this way you can
jar.
use them again.
Place the linseed between
the yogurt and the fruit, Finally chop up or leave whole

this helps create a barrier. the strawberries. They do last

04 longer whole. These should last 5
Use glass jars. This
days if the origional fruit is fresh
extends the life of the
kept in the refridgerator
fruit
SPAGHETTI BOLOGNESE

Want to increase the carbs?

Still want the green veggies? Why
not try half with wholegrain
spaghetti?
 SPAGHETTI

BOLOGNESE

Macros P45 F18 C16 416 calories

makes 3 meals

METHOD
SHOPPING LIST
Preheat the oven to 200 degrees. Chop
500g lean turkey mince
the cherry tomatoes into halves and
1kg of cherry tomatoes
add to a baking tray. Spread out evenly
1 basil plant and drizzle with half the olive oil.
01
1 large onion (200g) Sprinkle with half the onion salt and
3 medium courgettes garlic salt, season with salt and pepper.

Onion salt (1tsp)

Garlic powder (1tsp)
Roast the tomatoes for 35 minutes. Add
Olive oil 50g the remaining garlic powder and onion
Salt and pepper to taste 02 salt. Add a few leaves of fresh basil. And
blend.

Meanwhile, fry the turkey mince and

the onion in the remaining olive oil for
12 minutes. Season. Add the blended
TOP TIPS 03 tomato sauce into the pan and cook
with the mince for a further
Ideal as a low carb option 10 minutes.

Add some chilli for that

Spiralize the courgette and fill each
extra kick meal prep container evenly. Leave the

Add spaghetti if you want 04

courgette raw. This will cook better
when re-heated.
to increase the carbs
To finish add some freshly rough
chopped basil to the sauce and add
05 even amounts to each box on top of the
courgette.
BEEF TACO BURRITO

BOWLS
Swapping your taco shell or
tortilla for black beans only in this
next meal prep, is a fantastic way
of getting extra fiber and protein
into your diet.

Black beans also offer a variety of

phytonutrients like saponins,
anthocyanins, kaempferol, and
quercetin, all of which
possess antioxidant properties.
 BEEF TACO

BURRITO BOWLS

Macros P46 f13 C23 400 calories

makes 3 meals

METHOD
SHOPPING LIST
Preheat a frying pan with 15 ml of olive
500g lean mince beef oil so its hot, but not until its smoking.
3 Peppers Add the mince in small amounts. If you
15ml of olive oil add all the mince at once the pan will
01
cool down and the mince will just
Black beans 350g (drained)
go grey. Cooking times will vary. 8-10
1tsp chili powder,1/4tsp Garlic
minutes as a guide.
powder,1/4tsp Onion
powder,1/4tsp dried
Mix your spices in a jar or bowl. I will
oregano,1/2tsp Paprika,1tsp sometimes put mine in a jar and shake.
ground cumin, salt and However, on this occasion I used a
peppper . ready mixed blend from so easy
seasonings, either will work fine.
02
Add your spice mix to the frying pan
and give it a quick stir just before you
finish. Set aside and allow to cool.
TOP TIPS

Drain your black beans and wash them

Try not to overcook the in cold water. Drain and split evenly
03
mince, it will reheat between three meal prep tubs.

much better
Finely chop your peppers and split
I used a ready mixed evenly between each meal prep
blend from 04 container. Then lastly add your mince.

soeasyseasonings on this
Garnish with thinly chopped red
occasion for convenience
cabbage and a drizzle of sriracha.
You can also try adding (optional). Another tip is when you
05
come to reheat this meal. Sprinkle the
passata to the mince
mince with a few drops of water before
reheating to avoid dry mince.
CHICKEN CURRY
Why not try adding two tins of
butterbeans instead of chicken for
a vegetarian option.
 CHICKEN CURRY

Macros P47 F4 C46 404 calories

makes 3 portions

METHOD
SHOPPING LIST
450g chicken diced Dice the chicken into one inch cubes.
150g greek yogurt Add the chicken, yogurt and lemon
01 juice to a bowl.
Two green peppers
One onion 150 g
Lemon juice Mix your spices together in a jar or
1tsp of garlic and ginger paste bowl. Add half the spice mixture to the

500g of passata chicken and place covered in the fridge

02
for 2 hours.
100g dry rice.
Spices
Place the chicken on a baking tray, and
3tsp of smoked paprika,3tsp of
spray with either one cal spray, or a
cumin powder,2tsp chilli powder, little olive oil. Place in the oven for
03
2tsp of tumeric, 3tsp coriander 15 minuites
(heaped)

Heat some oil in a pan and fry the

onions and peppers for about
5 minutes. Add the ginger and garlic
TOP TIPS paste, the remaining seasoning and 1
Marinate your chicken tsp of salt. Fry for one minute then add
04
the passata. (If it gets too thick add a
the night before if you
little water) add the chicken from the
can oven and simmer for 5 minutes

Cool the rice down

quickly after cooking
Cook and then cool quickly the rice
with cold water and using cold water. Split between three

refrigerate immediatly 05 meal prep boxes. Add fresh coriander

and a dash of yogurt.
 HARISSA CHICKEN

Macros P47 F9 C34 412 calories

makes 3 meals

METHOD
Place the chicken breasts between two
pieces of grease proof paper and bash
with a rolling pin until, a sort of even
SHOPPING LIST thickness is achieved, (this ensures
450 grams of chicken breast even cooking of the chicken). Then
1 tin of chickpeas drained 01 place the three chicken breasts inside a

75g dry rice zip lock bag with the juice of half a
lemon, two table spoons of harissa
A table spoon of olive oil
seasoning, and a table spoon of olive
2 garlic cloves
oil. Set aside in the fridge overnight or
Salt and pepper for an hour prior to cooking.
Juice of one lemon & half a
lime Drain the chickpeas , and place on
Fresh coriander grease proof paper season with harissa
02 seasoning and place in the oven at 180
Harissa seasoning
for 15 minutes.
100g Fat free yogurt
A medium sized cucumber cook 75 grams of dry rice according to
03 instructions.

Heat a frying pan up very hot and flash

fry the chicken either side for 1-3

TOP TIPS minutes until you have

some colour . Then wrap in tin foil and
Marinate your chicken
04 oven cook for the next 20-25 minutes
the night before if you at 180. Take out and unwrap
immediately. Allow to stand for 5
can
minutes. This ensures juicy chicken
Cool the rice down every time.
quickly after cooking
with cold water and Mix yogurt,lemon juice, salt pepper
and garlic, fresh coriandera drizzle of
refrigerate immediatly olive oil. Finely chop a Cucumber.
05
Place In meal prep tubs and enjoy.
SIMPLE TUNA PASTA
 TUNA PASTA

Macros P25 F9 C53 400 calories

makes 3 meals

METHOD
SHOPPING LIST
2 tins of tuna in sunflower oil Using three meal prep containers, line
100g lighter than light the bottom of each with equal parts
01 spinach.
mayonnaise.
60g sweetcorn
Cherry tomatoes Boil the pasta for 12 minutes, once
200g dry weight tri coloured cooked cool with cold water

pasta. ( Or any coloured pasta ) immediately. This stops the spinach

02
wilting when you add it to the
100g of spinach
containers.
One yellow pepper
Parsley or Watercress Drain the tuna fish, add
Salt and Pepper the mayonnaise, salt and pepper
03
Lemon juice and a squeeze of lemon juice.

Red onion

Mix the pasta and the mayonnaise

together in bowl. Chop some cherry
04 tomatoes, red onion, and yellow
TOP TIPS pepper for that super healthy extra.
Using tinned tuna in
sunflower oil gives this
Sprinkle generously with parsley or
prep a creamier taste. a handful of watercress (optional)
05
Can be enjoyed hot or
cold. Why not try this hot
and add some parmasan
cheese on top.
KOREAN BEEF AND NOODLES
 KOREAN BEEF

Macros P 34 F6 C49 396 calories

makes 3 meals

METHOD

Cut up the beef into thin strips and

season well. Allow to sit at room
01 temperature for ten minutes.
SHOPPING LIST
340g Steak medalions
Heat up a pan with some one cal spray.
150g wholegrain noodles
Until it’s smoking hot. Fry the beef for
200g pak choi/spring greens about 1-2 minutes. Flipping the beef
02
30g of honey once. And take the beef out. Set aside.
splash of hot chilli sauce
3tbl spoons of soy sauce Add soy sauce, honey, hot
1tsp of rice vinegar chilli sauce, garlic, ginger and
1 tsp of lazy garlic rice vinegar to the same pan you

1/4 tsp ginger took the beef out of. Deglaze the

03 pan by scraping any beef off the

1 teaspoon of cornflour
pan into the sauce. Mix the
Salt and Pepper
cornflour with a small amount of
Sesame seeds/spring onions water (cold) and add this to the
pan. Allow to thicken.

Once the sauce has thickened, add the

beef back to the pan. And cook Until
your desired rareness. (Remember as
TOP TIPS
meal prep is reheated don’t
Aldi steak medalions are a 04 overcook)Meanwhile steam your
cheap cut perfect for this spring greens or pak choi, and cook the
noodles.
meal prep
You can use any noodles Line the bottom of 3 prep boxes with
the steamed spring greens/pak Choi.
you like. I often use both
Take the beef out the pan leaving the
white or wholegrain. sauce. Add the cooked noodles to the
05 pan the beef was in. Stir to soak all
noodles in sauce. Split into three, the
beef and the noodles, garnish with
sesame seeds, chilli, and spring onion.
Final
thoughts
I hope this short e-book has given you a small

insight as to how we do things. 15 stone (210lbs)

weight loss isnt easy. I am a genuine believer that

with a little support, some vison and some

consistancy any one can achieve the results we

have. And I genuinely believe that.!

Every one who has taken the time to download this

has taken the very first step to becoming more

prepared and thats what meal prepping essentially

is. Preparing in advance can be a powerful tool,

both mentaly and visually. I have found over the

years , if I've got food ready I'm less likely to

overinduldge.

Don't worry if you don't get things right the first

time. Myself and Charlotte do not get everything

right. I still make mistakes after 18 years of

prepping meals.

If the feedback from this short taster is good, and it

helps people I plan on doing alot more. From diet

plans to recipe books and everything in between. I

have so many ideas...

It's a great, easy prep that should give you

confidence. If you do make this, please tag me

under #themealprepking on instagram.

John Clark and

Charlotte Deniz