How These 9 High-Protein Meals Helped Me Transform My Body (30-Min Meal Prep)

If you’re training, going to the gym, trying to eat “healthy,” but still feel confused about what to eat or how much to eat - this video is for you.

Learning how to meal prep and actually understand how to fuel my body properly is what helped me transform my physique. Not eating less. Not cutting out foods. Just being consistent and eating enough.

I've transformed my body using these exact methods, as well as coaching hundreds of other women to do the same❤️‍🔥

In this video I’m showing you 3 simple recipes that turn into 9 high-protein meals for the week, all made in under 30 minutes!!!!

They’re easy, balanced, hormone-friendly, and realistic if you’re a woman who lifts.

I also walk you through how to figure out your calories and how much protein you need, because once I understood that, everything changed for me🥹

In this video we go over:

How I prep 9 high-protein meals for the week

👉🏼 The meals I eat to hit around 150g of protein
👉🏼 How to calculate your calories in a way that actually makes sense
👉🏼 How much protein you need based on your goals
👉🏼 Why fuelling your body properly matters so much for women

This is exactly how I eat and how I help gym girls stop under-fuelling, build muscle, and feel confident in their bodies again🥰

If you enjoyed this video, subscribe for more realistic fitness, nutrition, and lifestyle content 🤍

And follow me on Instagram for daily gym girl meals, workouts, and reminders to eat enough 👉 @leahpanther_

Recipe 1 : Protein Oats Recipe (For one portion)
50g oats
25g vegan protein powder
100g vegan yoghurt
100ml almond milk

Toppings: raspberries/cherries/dark choc/peanut butter

1. Mix all dry ingredients together 2. Add wet & combine 3. Top with toppings of choice 4. Refrigerate until you need them

Recipe 2 : Sausage potato air fry bake (For one portion)
3-4 chicken sausages (heck or aldi chicken sausages I use)
120g peppers
150g potatoes
100g courgette
5g olive oil
Salt/pepper

1. Chop all vegetables into bite size amounts & sausages into bite size chunks. 2. Add ingredients to air fryer, coat in olive oil & seasoning, giving a good shake to ensure coated. 3. Place on 200c on air fry setting for around 20-30 minutes (depending on your air fryer or how many portions you're cooking, the cooking time will vary) 4. Make sure to mix atleast once half way through

Recipe 3 : Fajita bowl (For one portion)
125g chicken breast
100g peppers
80g onions
1/4 packet fajita mix (can make own paprika, cumin, salt, garlic etc)
5g olive oil
1/2 packet brown rice
Salad

1. Chop the peppers and onions into length way pieces 2. Chop chicken breast into bite size chunks 3. Add olive oil, vegetables, chicken to a sauce pan, adding the fajita mix & mixing to ensure fully coated. 4. Add around 125ml of water (or how much needed) to create a paste 5. Place on the hob on a medium heat and cook for around 10-15 minutes (or until fully cooked) 6. Serve with rice/salad

  / leahpanther_  

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