Low Calorie & Carb Meal Prep by Marek Fitness no.18

Marek Strojvus | @marekfitness by Marek Strojvus | @marekfitness 5 September 2018

You don’t have to be a chef to get meal prep down pat. Discover five tasty new ideas perfect for novices

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Low Calorie & Carb Meal Prep by Marek Fitness no.18


Here is an example of an omnivore food diary for someone whose caloric needs are around
1400 kCal / 5860 kJ with approximately 40% Protein / 30% Carbs/ 30% Fat macronutrient profile.

1400 kCal / 5860 kJ
141g Protein
106g Carbs
46g Fat



True Protein WPI90 (Whey Protein Isolate)

Food Diary Breakdown

Breakfast smoothie
1.5 cups spinach
1 scoop of True Protein WPI90
1/2 banana
1 tbsp peanut butter
1 cup unsweetened almond milk

AM snack
3/4 cup low-fat cottage cheese
1/4 tsp cinnamon
2 strawberries

200g rotisserie chicken leg quarter (no skin)
1.5 cups steamed cauliflower
1.5 cups roasted asparagus

PM snack
2 cups watermelon

170g herb and garlic salmon
1/2 avocado
1 cup capsicum, diced
1/2 cup broccoli, chopped
5 cherry tomatoes
3 cups baby spinach
1/2 cup baby cucumber
Lemon juice, to serve



Broiled Herb and Garlic Salmon (makes 4 servings)

680g salmon
1 tbsp melted coconut oil
1 tsp herb and garlic spice blend

1. Turn the oven to high broil.
2. Pat the fish dry and cut into 170g pieces.
3. Using a brush, gently apply the coconut oil to the fish.
4. Place the fish on a baking tray lined with parchment paper and sprinkle with the herb and garlic seasoning.
5. Broil for 5 minutes. Serve with colourful salad.

Roasted Asparagus (makes 4 servings)

6 cups asparagus
Seasoning of your choosing
1.5 tbsp coconut oil

1. Pre-heat the oven to 200°C/400°F.
2. Wash and cut the woody ends off the asparagus.
3. In a large bowl, add the asparagus, chosen seasoning and oil, and mix well.
4. Place the asparagus on a baking sheet.
5. Roast for approx. 15-20 minutes, depending on the thickness of the asparagus.

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