Background
- 35-year-old male
- Vegetarian
- Working out 5 days a week
- Plays Volleyball 2 hours a week
- Weighs 93kg
- This Meal prep helps maintain roughly a 10 to 12% body fat level
- 2 Cheat meal a week
Supplements
_x000c_Food Diary Breakdown
Breakfast
True Protein Pancakes
Veggie Parmesan Frittata
Raspberries
Lunch #1
Green Lentil Curry
Lunch #2
Tofu Stir Fry
Snacks
Mixed Berry Protein Bake with Greek Yogurt
Apple
Clean Snax (Chia and Cranberry Nut bars, store bought)
Dinner
Pea “Meatballs”(store bought)
Red Pepper Pasta
Steamed Brussel Sprouts and Marinara Sauce
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Recipes
True Protein Pancakes
Follow manufacturer’s instructions.
Mixed Berry Bake (4 servings)
Ingredients
2.5 cup Old fashioned oats (GF)
2 cups Almond milk or Milk
2 scoops Vanilla protein powder
2 cup frozen Mixed Berries
2 Eggs
1 mashed Banana
1 tsp Cinnamon
1 tsp Baking powder
1 tsp Vanilla extract
2 Tbsp Maple syrup (optional)
2 Tbsp Coconut oil (melted)
Pinch of Salt
Directions
1. Preheat oven to 375 °F
2. Mix all dry stuff in a large bowl
3. Mix all wet stuff in a small bowl
4. Pour wet mixture over dry mix, gently combine mixing
5. Pour melted coconut oil into mixture and combine mixing
6. Add frozen berries gently into mixture
7. Pour over 9x13 avocado oil sprayed pan and bake for about 35 min
Tofu Stir Fry (4 servings)
Ingredients
Baked/Smoked Tofu (20 oz/600 g)
1 large thinly sliced Onion
2 cups Broccoli florets
2 cups thinly sliced Carrots
2.5 cups Sugar Snap Peas
1.5 Tbsp Sesame Oil
1 Tsp ground Ginger
0.5 cup Low Sodium Soy Sauce
1 Tbsp Raw Honey
1 Tbsp Minced Garlic
1 Tbsp Corn Starch
½ tsp Red Crushed Pepper
Directions
1. Mix soy sauce, corn starch, honey, ginger, garlic and red crushed pepper, mix until smooth to created stir fry sauce
2. Cut tofu into 1 to 2 inch cubes
3. Heat oil in large skillet on high, add vegetables and spices, stir on medium-high heat for 5 min until tender crisp
4. Add in tofu and stir fry sauce, turn heat to low and cook for another 5 min mixing well
Baked Tofu
Ingredients
20 oz (600 g) Extra Firm Tofu
Pinch of Salt
Pinch of Black Pepper
Directions
1. Preheat oven to 400 degrees Fahrenheit (205 degrees Celsius).
2. Drain and pat dry tofu.
3. Cut in 1 inch (2-ish cm) cubes.
4. Place tofu cues on a parchment paper lined baking sheet.
5. Sprinkle Salt and Pepper over it.
6. Bake for about 15 to 20 minutes.
Lentil Curry (4 servings)
Ingredients
2 cups Green Lentils Dry
4 cups Vegetable Broth
1 cup Water
1 cup diced Celery
1 cup diced Carrots
1 cup diced Onion
2 Tbsp Soy Sauce
2 Tbsp diced Garlic
1 ½ Tbsp Olive Oil
1 Tbsp Thai Style Curry
Pinch Red Crushed Pepper Flakes
Pinch of Salt
Pinch of Black Pepper
Directions
1. In a large pan heat up olive oil, add onion, garlic, carrots and celery, and reduce until golden
2. Add lentils, soy sauce and spices, mix well on heat for about a minute
3. Add broth, water and bring to boil
4. Turn the heat down, cover and let simmer for about 15 to 20 minutes until lentils are cooked
5. To make creamy take half of the soup, blend in blender and mix with the remaining half (optional)
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Sweet Potato Spinach Frittata
Ingredients
1 diced Onion
5 cups Baby Spinach
2 cut Tomatoes
2 cups cooked/baked Sweet Potatoes
8 whole Eggs
16 Egg Whites
¼ cup Parmesan Cheese
1.5 Tbsp Coconut Oil
¼ tsp Black Peppers
¼ tsp Sea Salt
1 tsp Smoked Paprika
Directions
1. Preheat oven to 375°F
2. In a bowl mix whole eggs and egg whites together
3. Lightly grease glass dish (13”x9”) with oil (1/2 Tbsp)
4. In a large pan heat up olive oil, add onion reduce until golden
5. Add sweet potatoes, spices and brown potatoes lightly
6. Add spinach, mix well until wilted
7. Pour sweet potato/spinach mixture into the greased dish
8. Pour egg/egg white mixture on top and mix lightly
9. Top in all with tomato slices and parmesan cheese
10. Bake for approximately 25 to 30 minutes