Four-Day Fat‑Loss Friendly Meal Prep (Breakfast, Lunch, Dinner & Snacks)

Breakfast – Wispa Chocolate Oats

1. 1

   Combine rolled oats, unsweetened almond milk, fat‑free Greek yogurt, chia seeds, protein powder and the crushed Wispa chocolate bar in a container; add optional chocolate sauce; stir, cover and refrigerate for at least 3 hours or overnight.

Lunch – Cheesy Loaded Fries

2. 2

   Preheat the oven and bake the frozen straight‑cut chips according to the package directions; while the chips bake, spray a pan with Frylight and cook the low‑fat minced beef until browned; season with salt and black pepper; assemble the baked chips with the cooked beef, top with mozzarella cheese and melt the cheese using a microwave or the oven; drizzle with sriracha to taste.

Dinner – Sweet & Sour Chicken

3. 3

   Pat the diced chicken breast dry, then coat it with cornflour, garlic powder and a pinch of salt; spray a pan with Frylight and cook the chicken at 400°F for 15–20 minutes until golden.

4. 4

   In a separate pan, whisk together soy sauce, honey, sriracha and sweet chilli Heinz Thai sauce, add a splash of Frylight and heat through.

5. 5

   Return the chicken to the sauce, add diced red pepper and sliced spring onion, stir for a couple of minutes; serve the chicken and sauce over cooked basmati rice.

Snacks

6. 6

   Portion 45 g of blueberries and 45 g of Doritos Chilli for a quick, crunchy snack.

Main method

7. 7

   Breakfast – Wispa Chocolate Oats: Combine rolled oats, unsweetened almond milk, fat‑free Greek yogurt, chia seeds, protein powder and the crushed Wispa chocolate bar in a container; add optional chocolate sauce; stir, cover and refrigerate for at least 3 hours or overnight.

8. 8

   Lunch – Cheesy Loaded Fries: Preheat the oven and bake the frozen straight‑cut chips according to the package directions; while the chips bake, spray a pan with Frylight and cook the low‑fat minced beef until browned; season with salt and black pepper; assemble the baked chips with the cooked beef, top with mozzarella cheese and melt the cheese using a microwave or the oven; drizzle with sriracha to taste.

9. 9

   Dinner – Sweet & Sour Chicken: Pat the diced chicken breast dry, then coat it with cornflour, garlic powder and a pinch of salt; spray a pan with Frylight and cook the chicken at 400°F for 15–20 minutes until golden; in a separate pan, whisk together soy sauce, honey, sriracha and sweet chilli Heinz Thai sauce, add a splash of Frylight and heat through; return the chicken to the sauce, add diced red pepper and sliced spring onion, stir for a couple of minutes; serve the chicken and sauce over cooked basmati rice.

10. 10

    Snacks: Portion 45 g of blueberries and 45 g of Doritos Chilli for a quick, crunchy snack.