Table Of Content

CONTENTS INTRODUCTION My story How I met Charlotte Our meal prep journey together Meal prep is for everyone JOHN AND CHARLOTTE’S RULES FOR MEAL PREP SUCCESS HOW TO DO THE 21-DAY PLAN Getting started THE 21-DAY PLAN Week 1 Week 2 Week 3 A well-stocked freezer Shopping lists CREATE YOUR OWN 21-DAY PLAN Your menus BREAKFAST LUNCH DINNER SNACKS INDEX ABOUT THE AUTHORS John Clark and Charlotte Deniz, based in Bolton and Blackpool, have lost an incredible combined weight of 15 stone. They are now showing others how to achieve permanent weight-loss in an easy, a�ordable, healthy way. PRAISE FOR THE MEAL PREP KING Thank you so much for sharing this. I’m a student nurse and I �nd it hard to plan healthy but tasty meals for 12-hour shifts. This will make a di�erence. pamskella The recipes are easy to follow and taste amazing. It’s the �rst time I’ve not dreaded what I’m going to have to eat on whatever daft diet I’m following. I’ve got about 5 stone to lose and I feel positive that I’m going to do it. Samwilliams1990x I’m a mum of six and sometimes it’s just so much easier to feed us a cheaper unhealthy diet. I am so glad I came across your page and am looking forward to following your tips and tricks!!! Cluhhhrrissuhhh Meal prep this week has meant: less food waste, less time thinking about what to eat and less messing about clearing up and cooking each night. But mostly 3 lb down as I feel more in control and am not snacking or grabbing something quick, so THANK YOU! Gwerdavies Thank you both for assisting in my love of cooking again. Dawnbwrt I’m a midwife, so the meal prep is perfect for long shifts and means I’m not stopping on the way home for food as I know my dinner is waiting for me! Ryoung135 Taking the guesswork out of being healthy is priceless, especially to a super-busy mom like me! chances_sj A gamechanger for my week! Eimear.mccauley Normal food, no magic pills, teas, etc. – just proper food. Angela Streeter This whole meal prepping thing makes our life so much easier in the long run. Demi Labrea Plant Absolutely delicious! Julia_cranny71 Wow, de�nitely one of the best pages on IG. Great meal preps. sine_g So inspiring! Thank you. Meal prep is key to attaining goals. earth.to.laurie We’ve only been doing this for two days and it’s been amazing. Tracey Parsons I’m quite excited about planning next week’s meals. Thank you for giving me the inspiration to get o� my bum and do something. Janet Neill If all the meals are as delicious as this then I can’t wait to fully prep the weekend! Lynn Gilding TMPK all the way, it’s the future. Thanks, so much for the inspiration. We can do this. Lynda Lulu Ashworth Never found prepping and sticking to my calorie goals so easy and tasty. Samantha Neville Loving these recipes. Another six meals done. I’m making more than I’m consuming each day to build up my prepped food. Thanks, TMPK! Frank Osborne Thanks, guys, for restoring my love of cooking again. s99urr I can’t wait for my containers to come so I can get started. Your food looks amazing! Emma Meyrick Thank you for the recipes. Hubby loves them and this will save us a fortune making our own! Evie McCubbin I did my meal prep on Thursday and I’m loving it so far. Wish I’d done this years ago! Francine Burtenshaw