It can be difficult to maintain a busy life, balanced diet and workout schedule without superhuman dedication – or a little bit of planning and consistency. Planning meals is an absolute must if you want to stick to your nutrition goals. Having healthy meals prepped and ready to go will not only make things cheaper for you, it will minimise snacking and keep you feeling fuller.
Marek from @marekfitness has carefully compiled a detailed 7-day meal prep plan for someone looking to stick to a low calorie diet whilst still keeping things interesting. Each day is between 1600 and 1800 calories. Watch out for Day 3 though, it’s just 1299 calories! If you’re training, or simply prefer higher calorie plans you should leave it out.
We’ve worked out the easiest way to maximise meals with less effort. For example, preparing mango salsa turkey meatballs for Day 1’s dinner will make Day 2’s lunch an absolute breeze. We’ve also made sure to use the same ingredients over multiple days, so you won’t have to go out and stock your fridge with a million different things each week! Each day has a mix of berries and veggies, and buying a big pot of Greek yoghurt will set you up for a week of breakfasts and snacks.
This plan includes all relevant supplements, and each day has a serve of True Protein WPI90. Some days also include Pre Workout and Glutamine as well.
Day 1
Meals
Breakfast – Greek yoghurt with chia seeds, blueberries and strawberries
Snack – Baby carrots and mixed nuts
Lunch – Baked habanero chicken with roasted carrots and zucchetti
Snack – Whole wheat bread with salted caramel protein peanut butter
Post-workout – True Protein WPI90 and strawberries
Dinner – baked sweet potatoes with turkey meatballs in tomato sauce
Calories and Macronutrients
1759 calories / 7360 kJ
177g carbohydrates
148g protein
51g fat
For full recipes and further information click here.
Day 2
Meals
Breakfast – Oats and berries with almond milk and almond butter
Pre-workout – Banana
Post-workout – True Protein WPI90
Lunch – Turkey meatballs with wild rice and mixed veggies
Snack – Capsicums with hummus and pistachios
Dinner – Grilled chicken with a salad of spinach, lettuce, capsicums, radishes, cucumbers, cherry tomatoes and avocado Greek yoghurt dressing
Snack – Cinnamon cottage cheese with mixed berries
Calories and Macronutrients
1700 calories / 7113 kJ
162g carbohydrates
128g protein
60g fat
For full recipes and further information click here.
Day 3
Meals
Breakfast – Bacon capsicum egg muffins
Snack – Celery and almond butter
Lunch – Crock-pot salsa chicken with turmeric kale cauliflower
Snack – Strawberry cheesecake WPI90 smoothie
Dinner – Mango salsa meatballs with Parmesan and pesto basil zoodles
Calories and Macronutrients
1299 calories / 5435 kJ
135g protein
66g carbs
55g fat
For full recipes and further information click here.
Day 4
Meals
Breakfast – Oats with berries, almond milk and vanilla True Protein WPI90
Snack – Rice cakes with banana and protein or almond butter
Lunch – Capsicums with baked chicken breasts and plantain
Pre-workout snack – Greek yoghurt with blackberries and strawberries
Post-workout shake – Banana and True Protein WPI90 shake
Dinner – Turkey-stuffed capsicum with carrots and hummus
Calories and Macronutrients
1683 calories / 7042 kJ
137g protein
160g carbs
55g fat
For full recipes and further information click here.
Day 5
Meals
Breakfast – Veggie frittata and grilled peach
Snack – Matcha snacks
Lunch – True Protein Pancakes with raspberries and salted caramel protein peanut butter
Pre-workout snack – Greek yoghurt
Post-workout snack – True Protein WPI90 shake
Post-workout meal – Spaghetti squash with turkey tomato sauce and parmesan cheese
Dinner – Grilled chicken with a salad of spinach, avocado, capsicum, pomegranate, feta, tomato, cucumber, radish and raspberry Greek yoghurt dressing
Calories and Macronutrients
1725 calories / 7217 kJ
180g protein
105g carbs
65g fat
For full recipes and further information click here.
Day 6
Meals
Breakfast – Oats with strawberries, chia seeds, shredded coconut, almond butter, cacao powder and almond milk
Snack – Edamame
Lunch – baked chicken skewers
Pre and post-workout – Banana and True Protein WPI90
Dinner – Grilled salmon with butternut squash and kale bake
Snack – Cottage cheese with black pepper, cherry tomatoes and avocado
Calories and Macronutrients
1726 calories / 7221 kJ
138g protein
163g carbs
58g fat
For full recipes and further information click here.
Day 7
Meals
Breakfast – Hardboiled eggs with bacon and strawberries
Snack – Greek yoghurt, blueberries and chia seeds
Lunch – Sweet potato, grilled salmon and roasted Brussel sprouts
Pre-workout snack – rice cakes with salted caramel protein peanut butter
Post-workout snack – True Protein WPI90 shake
Dinner – Baked chicken with a salad of spinach, lettuce, avocado, capsicum, feta, lime and strawberries
Calories and Macronutrients
1758 calories / 7355 kJ
159g protein
141g carbs
62g fat
For full recipes and further information click here.