The Meal Prep King Plan lose weight, save time and money

Eating the right amount of food goes hand in hand with having a balanced diet. Often, if you’re struggling to lose weight or shift those last few pounds, your portion size could be the reason why and The Meal Prep King Plan is the perfect cookery book to help with that.

Diets for me personally have never worked but thanks to The Meal Prep King Plan I found out that eating the right portions is far better and easier to help lose weight and their dishes left me feeling satisfied and not hungry after. Their dishes are delicious as well as healthy. Plus the beauty about The Meal Prep King Plan is that all their dishes are designed in a way that you can pre cook your meals to help save time during the week. Just cook, prep, store in fridge or freezer and reheat when required.

Thanks to Penguin Random House UK I was gifted The Meal Prep King Plan cookery book to show me that losing weight is easy, it’s just about the right portion sizes and cutting out fatty food.

Penguin Random House UK

Established back on 1 July 2013 Penguin Random House UK came about publishing and selling books around the world.

They have more than 300 editorially and creatively independent imprints and brands comprised of adult, children’s fiction and nonfiction print as well as digital trade book publishing. With 70,000 digital and 15,000 print titles annually, with more than 100,000 eBooks available worldwide it is no wonder that Penguin Random House is one of the biggest publishers in the world.

Their mission is to get people passionate about reading by partnering with authors to help create stories and communicate ideas that inform, entertain, and inspire, and to connect them with readers everywhere.

The Meal Prep King Plan

The Meal Prep King Plan is all about batch-cooking and prepping meals for an easier and more convenient lifestyle, as well as aiding a sustainable and healthy weight loss regime with added benefits to save money, time and reduce wastage. With 224 pages and 80 recipes covering dishes for breakfast, lunch, dinner and snacks which can be prepped making life easier and saving time for busy people and families on the go! It’s been written by The Meal Prep King himself John Clarke AKA, who shares his meal prepping tips and techniques on his Instagram channel with over 120k followers.

John and his partner Charlotte themselves have achieved an incredible combined weight loss of 15 stone by following their meal-prep plan. As it is all about healthy eating and meal planning as well as time saving. Prep your way back to health with The Meal Prep King Plan with their convenient and delicious recipes.

Lose weight, free up your weeknights and save yourself a fortune with their easy batch cooked recipes that don’t compromise on flavour.

Prepping for a healthier lifestyle

As recommended by UK government guidelines on nutrition we all should watch our calorie intake. Woman it is advised up to 2,000Kcal and men 2,500Kcal. However, these are just guidelines and it’s important to recognise that, in reality, there’s no such thing as an energy requirement that will suit everyone. As how many calories you need varies depending on your size, weight, gender and how active you are, as well as on your state of health.

Find your total energy expenditure which is how many calories you burn each day. It is calculated by first estimating your Basal Metabolic Rate then multiplying that value by an activity multiplier.

Men 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
Women 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Now multiply your BMR figure by your Physical Activity Level, which is a rough measure of your lifestyle activity.

Physical Activity LevelMultiplier Description
Mostly active1.2Mainly sitting
Fairly active1.3Sitting, some walking, exercise, once or twice a week
Moderately active1.4Regular walking, or exercise two to three time per week
Active1.5Exercise or sport more than three times per week
Very active1.7Physically active job or intense daily exercise or sport

By taking a note of your calories and portions you could loose 500 calories per day which could result in 0.5kg (1lb) weight loss per week. All of The Meal Prep King Plan meals are under under 500 calories making it easy. However exercise is also equally as important as it can help with your wellbeing, mental health and help tone your muscles and speed up losing weight.

As making simple changes to your diet, such as eating more fruit instead of eating fatty food and snacks such as chocolates, crisps and biscuits, will reduce the amount of calories you consume. However even healthy food has calories so it is all about portion size and this is where The Meal Prep King Plan comes in handy.

Upon receiving The Meal Prep King Plan and flicking through the pages I was very happy to discover that there was plenty of meals I would enjoy.

Eating my way healthy

Diets have never worked for me, be it as I get bored with the same boring dishes, or just did not fill satisfied or full. The Meal Prep King Plan is different as it is all about enjoying great tasty food, portions and prepping helping losing weight, save money and time.

Flicking through the cookery book I was impressed by all the recipes and so pleased to see hardly any recipes on beans, lentils and egg based as most books always seems to use those ingredients. What I did discover though most of the recipes seem to use peppers which is great as I love peppers.

I decided to take on John’s 21 day plan to help me lose weight but in a fun way. The 21 day plan is all about helping breaking bad food habits. By creating the food plan it will help you focus on what your going to eat over the next week and keep your calorie in take in check. Either meal prep the meals ahead for the week or cook on the day. Whichever way decide creating a meal table plan of dishes from the book for the week will help you lose weight, keeping it off, save money and time.

Here are Johns money saving and meal prep tips:

  • Shop around supermarkets
  • Buy from local markets and save money
  • Look within your fridge and use what you have
  • Be organised prep which dishes you want to enjoy during the week
  • Variation is key keeping your meals interesting throughout the week
  • Weight everything as portion control is important
  • Use good quality containers to keep your dishes fresh
  • Make your own versions of guilty pleasures
  • Enjoy what you’re doing and this will help you carry managing what you eat

Here I have listed a selection of dishes I have enjoyed cooking, prepping and eating during my 21 day plan and I can say after just 7 days of sticking to this routine I feel a lot healthier and even lost some weight.

Breakfast time

Here is a selection of dishes I enjoyed at breakfast.

Classic Cheese Scones – These were super easy to make. Just involved rubbing ingredients together, rolling, cutting and popping into the oven and within 20 minutes I had perfectly baked fresh cheesy scones. 122 calories.

Full English Breakfast Wrap – As I can’t eat eggs and not keen on tortilla wraps I did not have this dish but I did cook it for my husband who absolutely loved it. He said with the bacon and sausages he did not feel like he was eating a meal that was designed to help manage and lose weight. Plus he said having tortilla wrap was much better than toast as he did not feel bloated after. 400 calories.

Banana & Blueberry Miniature Loaves – Easy to make but takes over an hour to proof and 30 minutes to cook. I made a large version and even though it came out looking great and smelt lovely I just felt it lacked sweetness. 216 calories.

Raspberry Pots – yoghurt, lemon, digestive biscuits and raspberries what’s not to love about this quick easy layered pot. Refreshing and tasty. 215 calories.


Honey Mustard Salmon with Potatoes & Green Beans – Marinating for a few hours and then cooking for 20 minutes this salmon dish was a real treat as moist and sweet. 439 calories.

Roast Chicken & Vegetable Traybake – Chicken thighs and vegetables what’s not to love. Plus so simple and saves up on washing up as only use one tray. 460 calories.


Fisherman’s Pie – Full of cod, haddock and salmon this was a creamy fish dinner. 486 calories.

Sausage & Root Mash with Onion Gravy – fried onion, sausages on a bed of mash made from sweet potatoes, potatoes, carrots and swede this is a gorgeous delicious dish providing many flavours. Certainly better than an average sausage and mash dish. 494 calories.

Caribbean Pork – this is a quick and easy stir fry which consists of peppers, chilli, pineapple and pork which is served with rice. It is a tasty combo, the pineapple gives it that extra sweetness and the chill that extra heat kick. 472 calories.

Beef Stir Fry with Black Bean Sauce – This is another easy stir fry this time beef with peppers, corn and sugar snap peas. The ginger, chilli and garlic gives it that extra kick. 456 calories.

Mac & Cheese – Even though this Mac & Cheese uses a lower fat chedder and not a lot of it I was surprised how cheesy this dish tasted plus was filling. 497 calories.


Double Chocolate Protein Doughnuts – Mixing the ingredients together and filling a doughnut mould I found these doughnuts easy to make. Fun part sprinkling with sprinkles plus as a little treat I topped with some chocolate heats. The dough it made was lovely as fluffy on the inside. However these doughnuts did lack sweetness but I think if I used a vanilla protein rather than hemp protein it might make a big difference so I will try them again as they were fun to make and looked so pretty. 156 calories.

Plus all the other dishes I have cooked throughout my 7 days so far has been super tasty. Here is to the next 14 days and beyond.

Whilst cooking out of this book I have discovered that all the dishes are not complex, don’t use lots of ingredients helping keeping cost down, easy to prep ahead and store. All the dishes can be premade and kept in the fridge for 3 days or freezer. Just reheat and enjoy when you require. Obviously if you place in freezer unfreeze night before in fridge and then reheat.


Rating: 5 out of 5.

The Meal Prep King Plan is perfect for if you want to save time, lose weight but still enjoy the meals you love.

What I loved about this book is that thankfully there are hardly any dishes used within this book which uses eggs, lentils and beans. As I have an allergy to eggs and hate of lentils and beans this book was a godsend.

With 80 recipes this beautifully 224 page illustrated book consisted of an array of tasty, yet easy dishes to enjoy throughout the week. There are plenty of recipes which use peppers, spinach and cheese. I however loved how the recipes were very varied and most based on classic dishes such as sausage and mash, mac & cheese, lasagna, etc. which have all been portioned and using healthier ingredients which makes it possible for us to enjoy as part of our controlled calorie intake.

I can solemnly say that since cooking with The Meal Prep King Plan I have noticed a difference in the way I feel and have even lost some weight.

The Meal Prep King Plan is now one of my new favourite health cook books.

I highly recommend if you are looking to lose weight, or for delicious meals which you can prep ahead for the week or just for tasty easy meals to enjoy.

The Meal Prep King Plan order yours

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Lose weight for good with great-tasting, easy-to-cook recipes from The Meal Prep King Plan

80 recipes for breakfasts, lunches, dinners and snacks, plus a 21-day meal plan, calorie guidance, and loads of useful advice about how to store, freeze and reheat your meals to see you through the week ahead.

Discover more about The Meal Prep King Plan and where to buy click here.

Alternatively purchase your copy from my shop at Amazon

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Thanks to Penguin Random House and The Meal Prep King Plan for the most amazing book which is healthy and fun, saving me money, time and helping me lose weight. All views are my own honest opinion.

NOTE: Some of the information I have provided I used from Penguin Random House and The Meal Prep King Plan.


  1. Addy says:

    Hi! I made the cheese scones and used twice the ingredients fit a total of 20 scones but I only rolled out 10 scones. Have any idea what I could’ve done wrong??! Help please

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