10 WAYS

10 DAYS
10 RECIPES UNDER
500 CALORIES

EBOOK
WWW.THEMEALPREPKING.COM
So the secrets out the bag.
Its now no secret that we are now creating an actual
I have passion and determination for what I do. I truly
pysical book with Micheal Joseph and penguin random
believe that's whats helped me sustain 9 stone weight
house which will be released in may 2020. my-self and
loss for over 18 years now.
charlote can not express how excited we are to be
working along the same people who publish Jamie
Oliver. Its an absolute honour. Head over to my website
it was only when I met charlotte in 2017, and helped her
www.themealprepking.com to pre-order your copy. This
lose over
book is what every one has been asking for and we are so
happy to be in a position to help so many people around
6 stone in 10 months, eating everything from big macs
the world. So here is a taster, a snippet of whats to come
(yes big macs) to spinach, from pizzas to carrots. That I
in my actual book.
realised I could help other people also. I really am
frustrated with the way the weight loss industry has gone
at present. Too many complicated strategies exist
Welcome to my second e-book to help you on your
designed to confuse people in my opinion. I believe I
journey whether that be weight loss, weight gain, or just
mastered the calorie counting lifestyle many years before
wanting to have more freedom and save money. After the
social media which I believe is a good thing. And im here
h u g e s u c c e s s o f m y fi r s t e - b o o k a n d t h e p o s i t i v e
to show the world this can be done
feedback I decided to do another. When i released my
e-book number 1 we expected between 1000-1500
downloads. Myself and charlotte were amazed to see over
when people ask me what is the best way to lose weight.
55,000 people have downloaded it. Thankyou to every
I always give the same answer. what ever way is
single one of you.
s u s t a i n a b l e f o r y o u . f o c u s o n c a l o r i e d e fi c i t , s u f fi c i e n t
protein and foods you like and enjoy.
so why have I done an e book with 10 recipes instead of
21 as was planned. well as i have just signed a huge two
I was asked the other day. "could you send me an email
book deal with pengun random house this is going to
of the foods I shouldn't eat" I said " yes of course". it was
take all my effort and resources to make it perfect for
the shortest email id ever sent. it simply said....
you guys. its going to be 80 recipies with the best tips
and tricks around, how to calorie count effectively plus
much much more. However i still wanted to release
"there isn't any!"
something as i know people have so kindly been patient.
Just know that in the background i am working around
the clock to bring this pysical book to you guys.
Try not to overcomplicate things, and concentrate on
being consistent. having fun and enjoying the food you
As with this E-book , E-book number 1 eat.you will learn about all this in the new pyscial book in
was also free. people were so gratefull may 2020. this really is just a taster.
for the e-book, we received donations
as a thank-you from people who really
d i d g a i n s o m e b e n e fi t . t h e r e a r e l i n k s
on my website to donate any amount
you wish. however as with e-book 1
there is no obligation to. we get
satisfaction knowing this helps people.
the choice is completely yours.
A GUIDE TO
YOUR WEIGHT LOSS

When I met charlotte in January 2017 she wasn't

happy. I introduced charlotte to meal prep and
charlotte lost 6 stone in 10 months eating the kinds of foods in
this e-book. There is no secret other than you need to want to
achieve what ever it is you want more than your current
BEFORE
circumstanes.

The irony is charlotte wasn't eating when I met

her. Its kind of hard to believe the girl on the
left hardly ate. Obviously that's not how she
became unhappy with herself. But by the time
I had met her she wasn't eating in a last ditch
attempt to lose weight. And has never enjoyed
food so much since she met me. What I am
saying is that what ever your current
circumstance. You have the power to change
what ever it is you want to change. I truly
believe deep down me and charlotte were
s u p p o s e d t o m e e t . W e o f t e n h e a r " fi n d y o u r
why" I genuinely believe there is some truth to
that.

The new book which is being released in 2020 will teach you
how you to can achieve the same results as Charlotte.

Go to www.TheMealPrepking.com to pre-order the TMPK

cookbook.

AFTER
A GUIDE TO
YOUR WEIGHT LOSS

At 21 stone 6lbs you don't wear colour any more.

you tend to opt for black in the hope no one will
notice. my new book with micheal joseph and penguin random
h o u s e w i l l s h o w y o u h o w t o r e - g a i n y o u r c o n fi d e n c e , a n d
re-gain controll of your life.
BEFORE
My aim has always been to help as many people as posible. and
these e-books help me to do that. However the power and
reach of a pyscial book will help me do this on a much larger
scale.

AFTER
A GUIDE TO
YOUR MEAL
PREP

M e a l p r e p s h o u l d fi t y o u r l i f e s t y l e . I t s h o u l d b e
used as a tool to help manage calories, daily,
weekly or monthly. It should help you save money,
manage time and help you become a master in
e f fi c i e n c y . I t i s e s s e n t i a l t o h a v e p l a n w h e n m e a l
prepping

A common misconception exists that meal

prep has to be boring and bland. The real
truth is you can meal prep just about anything.
however the reality remains not everything
that is meal prepped works equally .

my aim is to show people that this doesnt have to be the case.

A GUIDE TO
YOUR MEAL
PREP

Try and keep it varied , use plenty of colour, local. markets are
y o u r b e s t f r i e n d f o r t h i s . i a m a fi r m b e l i e v e r t h a t y o u w h a t y o u
put in your body makes a huge difference to how you feel.

although i advocate no foods are off limits at all. variety,

moderation is still very important.

get your self some meal prep containers, set some side aside
and prep some meals from my two free ebooks 1 & 2 while you
wait for my psyhical book coming may 2020.

dont forget if youd like to donate towards this e-book the links
are on my website www.themealprepking.com

however my e-books are free. and i really do get satisfaction

from assisting people help them selvs.

thankyou or downloading. and keep your eyes peeled in 2020

theres a new lifestyle in town and intend to try and show every
one.
M E N U
CHINESE STYLE GLAZED PORK BELLY
Served with fried rice and peas, a truly irresistable meal prep.

PERI PERI AND LIME CHICKEN

served with fragrant white rice and a squeeze of lime for that fresh taste.

SALMON FISH CAKES & SWEET CHILLI DIP

A c a l o r i e f r i e n d l y a l t e r n a t i v e t o d e e p f r i e d fi s h c a k e s
for the health conscious.

STICKY GARLIC HONEY CHICKEN

A follower favorite

CREAM OF BROCCOLI SOUP

This ultra low calorie, nutrient packed soup Is made
with cream for a silky texture & taste.

PESTO PASTA AND SUN DRIED TOMATOES

made with fresh basil, olive oil and parmesancheese,
can be enjoyed hot or cold.

THE TMPK BURGER

My personal fakeaway favorite. my very own version of a high street favorite.

CLASSIC CHILLI CONCARNE

made with lean mince and served with a home made healthy coleslaw.

BANANA AND BLUE BERRY MUFFINS

a lovely morning breakfast or snack. try hot with
cold icecream for a special treat

BIRTHDAY CAKE PROTIEN BARS

a nice little treat. guarenteed to satisfy anyones sweet tooth.
 CLASSIC CHILLI CON CARNE

3 jacket potatoes A very filling dish which reheats to perfection accompanied with
Low calorie spray a homemade coleslaw that was inspired by an old friend of mine,
A pinch of salt topped with homegrown chives. Delicious!
A drizzle of olive oil
250g beef mince 4 4 4 KC A L S P E R S E R V I N G
1 tsp paprika ( 2 9 G P R O T E I N , 6 5 G C A R B S , 6 G FAT )
1 tsp chilli powder
MAKES: 3 MEALS
1 tsp onion salt
1 tsp ground cumin
1 Preheat the oven to 200°C. Microwave each jacket potato for 6–8
1 tsp garlic granules
minutes. Remove from the microwave, spray with low-calorie
300g passata
spray, sprinkle with salt and place in a roasting tin in the over for
½ tin kidney beans,
including the juice 30 minutes until golden and cooked. Set to one side.
½ tsp salt 2 Meanwhile add a drizzle of olive oil to a hot frying pan. Fry the beef
½ tsp pepper mince in batches so it browns evenly then put all of the mince into
Sour cream (optional) the pan.
Chives (optional) 3 Mix together the spices and add half of it to the beef mince, mix
thoroughly. Add the kidney beans and ½ of the liquid from the tin.
C O L E S L AW
Then add the passata, salt, pepper and the remaining half of the
100g white cabbage
spices. Stir and allow to simmer for 12–15 minutes.
½ carrot
4 Whilst this is cooking, make the coleslaw. Thinly slice the white
¼ onion
50g light mayonnaise cabbage and grate the onion and carrot. Put into a bowl and mix in
A squeeze of lemon juice the mayonnaise, lemon juice, sugar and seasoning. Divide between
½ tsp sugar 3 small pots which will fit into your meal prep containers (make
Salt and pepper sure to remove this when reheating!).
5 Place a jacket potato into your 3 meal prep containers, remove
the beef mince mix from the hob and divide equally between the 3
containers. Top each one with a sour cream and chives (optional).
 PERI PERI CHICKEN AND LIME RICE

3 chicken breast fillets This juicy chicken dish is a real crowd pleaser and once you’ve tried
200g plain rice it, you’ll be making it all of the time.
2 star anise (optional)
6 cardamom pods, 3 9 6 KC A L S P E R S E R V I N G
crushed (optional) ( 4 1 G P R O T E I N , 5 2 G C A R B S , 3 G FAT )
Juice of 1 lime
MAKES: 3 MEALS
PERI PERI SEASONING
You can buy it already made but 1 Place each chicken breast between two sheets of baking paper and
we prefer to make it ourselves! bash with a rolling pin until you have achieved an even thickness.
2 Put a drizzle of olive into a food bag along with your Peri Peri
2 tsp paprika
seasoning. Add the chicken breasts and ensure they’re fully cover
1 tsp dried oregano, ground
by the seasoning. Seal the bag and leave to marinate in the fridge
½ tsp cayenne pepper
overnight preferably but if you’re stretched for time, 2 hours will
1 tsp garlic powder
1 tsp onion powder
½ tsp ginger powder 3 Preheat your oven to 180°C. Remove the chicken breasts from the

Salt and pepper fridge 15 minutes before adding them to a hot pan, frying them
each side for 2–3 minutes so they turn a nice golden colour.
4 Remove from the pan and wrap them in tin foil. Put in the oven for
15 minutes.
5 Meanwhile rinse the rice thoroughly with water and cook according
to the instructions. Add in the star anise and cardamom pods at the
point if you wish.
6 Divide the rice between 3 meal prep containers and top with the
chicken breast. Squeeze over the lime juice and store in the fridge.
 P E S T O PA S TA A N D C H E R RY T O M AT O E S

40g pine nuts Once you’ve made your own pesto, you’ll never want to buy it from a
80g basil shop again. Take my word for it!
50g parmesan cheese, grated
3 garlic cloves 3 9 6 KC A L S P E R S E R V I N G
120ml extra virgin olive oil ( 1 0 G P R O T E I N , 4 9 G C A R B S , 1 8 G FAT )
20g penne pasta
MAKES: 3 MEALS
150g cherry tomatoes or
sundried tomatoes
1 Toast the pine nuts in a dry pan, stirring constantly, until they’re
Seasoning
golden brown. Add to a food blender along with the basil, parmesan
cheese, garlic cloves, extra virgin olive oil and seasoning. Blend for
about 30–60 seconds until it’s a smooth consistency.
2 Weigh out the mixture and set 1/3 of it aside for this recipe. Put the
remaining pesto into a sealed jar and place into the fridge to use at
a later date (it will last for 4–5 days).
3 Cook the pasta according to the instructions. Drain and run until
cold water until the pasta is cold. Return to the pan and add the
pesto, chopped tomatoes (or sundried tomatoes) and mix.
4 Divide between 3 meal prep containers and place in the fridge.
Enjoy either hot or cold.
 CHINESE STYLE GLAZED PORK

3 pork chops Replicate this Chinese takeaway favourite at home and make it
1 tbsp extra virgin olive oil healthy by swapping out pork belly for pork chops to keep the
3 garlic cloves, finely chopped calories down.

175g rice 4 9 0 KC A L S P E R S E R V I N G
2 tbsp dark soy sauce ( 3 8 G P R O T E I N , 5 2 G C A R B S , 1 6 G FAT )
1 tsp rice vinegar
MAKES: 3 MEALS
30g honey
20g brown sugar
1 Remove the bone from the pork chops and chop the meat into 1in
Dash of fish sauce
cubes. Season well.
50g spring onions
2 Add the olive oil and chopped garlic to a hot pan followed by the
10g chives
Sesame seeds (optional)
3 Add the dark soy sauce, rice vinegar, honey and brown sugar to the
pan and stir, ensuring that the pork is fully covered. Add a dash of
fish sauce and place a lid over the pan. Cook for 2–3 minutes, then
remove from the pan from the heat and set to one side.
4 Rinse the rice thoroughly in water and cook according to the
instructions.
5 Split the rice and pork between the 3 meal prep containers. Top
with spring onions, chives and sesame seeds (optional).
 STICKY HONEY GARLIC CHICKEN

3 chicken breasts An absolute favourite! This is a fantastic colourful meal packed full of
1 egg flavour that you definitely won’t want to share!
50g breadcrumbs
30g honey 4 8 3 C A LO R I E S P E R S E R V I N G
2 garlic cloves ( 4 2 G P R O T E I N , 6 3 G C A R B S , 6 G FAT )
1 tsp hoisin sauce MAKES: 3 MEALS
30g siracha sauce
4 tbsp soy sauce
1 Chop the chicken breast into cube sized pieces. Whisk the egg and
90g spinach
dip the cubes of chicken into it and then the breadcrumbs coating
150g wholegrain noodles
evenly.
5g sesame seeds
2 Lay the chicken pieces out on to a baking tray and bake in the oven
60g spring onion, finely sliced
at 190°C for 20–25minutes.
3 Combine the honey, minced garlic cloves, hoisin sauce, sriracha
and the soy sauce into a pan, heat through until bubbling.
4 Take the cooked chicken pieces from the oven and add them into
the sauce. Stir well to ensure all pieces are coated evenly then
remove from heat.
5 Cook the wholegrain noodles as per the instructions.
6 Divide the spinach and wholegrain noodles between 3 meal prep
containers. Top with the coated chicken pieces and sprinkle with
sesame seeds and
7 Finally add your coated chicken pieces on top, and sprinkle with
sesame seeds and sliced spring onion.
TIP: If you are wanting to freeze this meal prep leave out the spinach,
until ready to re-heat and serve.
 B A N A N A A N D B LU E B E R RY M U F F I N S

3 bananas (300g total) A brilliant breakfast or snack on the go which can be enjoyed hot or
3 eggs cold. As they don’t contain any refined sugar, they’re a perfect healthy
2 tsp vanilla essence snack for adults and children alike. Try not to eat them all in one go!
50g honey
140ml 0% fat free yoghurt 1 3 8 KC A L S P E R S E R V I N G
140g wholemeal flour ( 5 G P R O T E I N , 2 5 G C A R B S , 2 G FAT )
100g self-rising flour
MAKES: 12 MUFFINS
1 tsp bicarbonate of soda
1 tsp baking powder
1 Preheat oven to 160°C. Cut out 12 4x4in squares of baking paper
100g protein powder (optional –
please note that if using, you’ll
have to adjust your calories and 2 Mash the bananas in a bowl and mix in the eggs, vanilla essence,
macros accordingly) honey and fat free yoghurt.
100g fresh or frozen blueberries
3 Mix the wholemeal flour, the self-rising flour, bicarbonate of
soda and baking powder (add in the protein powder now if using)
together. Add into the wet mixture and combine thoroughly.
4 Divide the mixture between the 12 cases and top with
5 Place on the middle rack of the oven and bake for 40–45 minutes.
Once golden, remove and enjoy! They can be stored in an air-tight
container for 3 days.
 B I R T H D AY C A K E P R O T E I N B A R S

150ml skimmed milk A tasty and budget friendly breakfast or snack on the go! Why pay for
50g smooth peanut butter protein bars when you can make your own birthday ones at home for
(or any nut butter) a fraction of the cost?
30g honey
A pinch of salt 2 1 9 KC A L P E R S E R V I N G
1 tsp vanilla extract ( 1 3 G P R O T E I N , 2 0 G C A R B S , 8 G FAT )
200g rolled oats
MAKES: 10 PROTEIN BARS
100g vanilla protein powder
80g white chocolate, melted
1 In a medium size pan combine the skimmed milk, peanut butter,
20g 100s and 1000s sprinkles
honey, salt and vanilla extract. Heat over a low heat until smooth.
2 In a food processor, combine the rolled oats and vanilla protein
powder to a fine powder (you can skip this step if you don’t have a
food processor).
3 Add the dry powder to the liquid mixture in the pan. If it’s a little
too dry add a dash of milk.
4 Grease an 8x8in baking tray and press the mixture in to the desired
thickness, it should make 10 bars. Place in the fridge or freezer
until cool.
5 Melt the white chocolate in a bowl over a saucepan of boiling
water. Once melted, remove the protein bar mixture from the
fridge or freezer and spread the melted chocolate over the top of it
evenly. Sprinkle with the 100s and 1000s sprinkles and place back
into the fridge to set.
6 Once set, cut into 10 bars and store in the fridge in an air-tight
container where they will last up to 5 days. Alternatively, you can
freeze them up to 3 months.
 SALMON FISHCAKES& SWEET CHILLI DIP

600g potatoes A filling dish with lots of flavour

240g of salmon
panko bread crumbs 60g
2 medium eggs
1 tsp garlic powder
A handful of flatleaf parsley PROTEIN 27G
salt and pepper CARBS 38G
sweet chili sauce FAT 15G
CALORIES 400
1 lemon
flour for dusting
1. Peel and chop the potatoes into small chunks.
Place in a pan of salted water and boil for 25
minutes. Drain and mash with salt and pepper.

2. Poach or oven cook the salmon for 15-20

minutes. Chop up a good amount of parsley and
add it to the mixture. Now, in a large mixing bowl,
simply combine all the ingredients for the fishcakes
together. Mix really thoroughly, then taste and
season again if you think it needs it.

3. Allow to cool thoroughly, then cover the bowl

and place it in the fridge, giving it at least 2 hours
to chill.

4. Now to cook the fishcakes, lightly flour a work

surface, turn the fish mixture on to it and, using
your hands, pat and shape it into 6 equal amounts.
Now pat each one into a neat, flat shape and then
dip them, one by one, first into the beaten egg and
then into the breadcrumbs, making sure they get a
nice, even coating all round.

5. Spray a hot pan with cooking spray, lightly fry on

either side for 2-3 minutes until a golden colour.

6. split equally between 3 meal prep tubs. Serve

with fresh lemon, salad, and sweet chili dip.
 CREAM OF BROCCOLI SOUP

180g of onion A low calorie nutrient rich soup which is creamy

600g broccoli florets and buttery. This hearty warming soup goes well
40g real butter with a slice of rustic bread and butter.
200g celery
1 vegetable stock cube
2 pints of water PROTEIN 8G
salt & fresh ground pepper, to taste CARBS 23G
2 and 1/2 pints of water FAT 25G
CALORIES 310
140g Single cream

1. Fry the onions lightly in the butter in a large pan.

Until softened. Add the chopped celery and sauté
for 5-10 minutes.

2. Add 2 pints of boiling water to the pan be return

to the boil. Add a Vegetable stock cube along with
a generous pinch of salt and pepper.

3. Add your chopped broccoli, Simmer for 10-15

minuets. Stirring now and then so the soup doesn't
stick to the pan.

4. If you have a hand blender, blend the soup. If

not allow to cool and add to a blender. Do not
blend the soup hot in a sealed blender. Unless you
have a blender which specifies it’s safe for hotfood.

5. Return the soup back to the pan, add the single

cream and continue to simmer until a desired
thickness is reached.

5. split equally between 3 meal prep tubs. serve

with fresh parsley and croutons. (optional)
 THE TMPK BURGER AND SPECIAL SAUCE

450g lean mince My very own take on a popular high street

4 1/2 burger buns favorite. This will not disappoint any one. Follow
1 small onion these instructions to the letter and you will be
iceberg Lettice amazed.
3 slices of plastic cheese
gherkins (trust me) PROTEIN 44G
salt and pepper CARBS 41G
FAT 15G
CALORIES 485

1.Form 6 burger patties thinly. The same size as the bun.

60g lighter than light mayo
30g south Carolina mustard
salt and pepper
1/4 tsp of sugar
1/2 tsp of white vinegar
Note:- The only way to
get these in a prep box is
smash them in. Or deconstruct.
I'm not going to
lie. To reheat microwave
the burgers, toast the
buns seperatly to
bring it back to life.
Season the top and bottom of the patties with salt and
pepper. Chill the patties for 1 hour. Fry the patties in a
lightly oiled pan for 3-6 minutes on either side. Don’t over
cook them as they are thin and they will become to dry.
2. Make the sauce, by combining the mayonnaise,
mustard, salt, pepper and white vinegar. Mix thoroughly.
3. For the buns. Use 3 tops, three bottoms and the
bottoms of three other burger buns for the middles of
your burgers. For that true classic look. So you should
have three bun tops and 6 bun bottoms in total. Toast the
sides of all buns in a dry pan until lightly toasted. Its now
time to assemble your burger.

4. Place three bun bottoms in a line. If you are eating

these right away. It’s time for a spoon full of your special
sauce and spread. NOTE:- If you are meal prepping these
for a different day divide the sauce between three
separate sauce containers until your ready to eat).

5. Next very thinly chop some onions as small as you can

and sprinkle on top of the sauce of each burger. Next
shred some ice burg lettuce, and add a generous layer to
each burger.

6.Now add a slice of cheese to each burger then a burger

pate. Next place another bun bottom on top, then
another spoon of sauce and spread. Add onion again and
lettuce. Add some thinly sliced gherkins and add the
second burger. Then add the top bun.
METHOD
Lots of Love
JOHN
&
CHARLOTTE