Low Calorie & Carb Meal Prep by Marek Fitness No.19

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 25 September 2018

Take a look at the latest food diary to get ahead in planning your meals for the week. Low in calories and in carbs, these meal prep ideas will keep your nutrition goals on track

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Low Calorie & Carb Meal Prep by Marek Fitness No.19

Background

Here is an example of an omnivore (only one meat item) food diary for someone whose caloric needs are around 1525 kCal / 6380 kJ with approximately 36% Protein / 33% Carbs/ 31% Fat macronutrient profile.
 
1525 kCal / 6380 kJ
138g Protein
124g Carbs
53g Fat
 


Supplements

True Protein WPI90 (Whey Protein Isolate)
 

Food Diary Breakdown
 

Breakfast
¾ cup Old Fashioned Oats
1 cup Vanilla Almond Milk Unsweetened
½ scoop True Protein WPI90 French Vanilla
1 Tbsp Chia Seeds
4 medium Strawberries
 
Morning Snack
¼ cup Walnuts
20g 85% Dark Chocolate
 
Lunch
Sesame Baked Cod Fish
1 cup steamed Broccoli
Sautéed Garlic Spinach
                                                                   
Afternoon Snack
Pear
True Protein WPI 90 (Whey Protein Isolate) 
 
Dinner
Salsa Chicken Breast
1.3 cup Spaghetti Squash
1 cup steamed Green Beans
   

                     
Sesame Baked Cod Fish (4 servings)

Ingredients
24 Cod Fish (171 gram fillets)
1 Tbsp Low Sodium Soy Sauce
1 Tsp grated Ginger
1 Tsp Sesame Seeds
1 Tsp Sesame Oil
Salt and Pepper to your liking

Method
1.      Season fillets with salt and pepper
2.      In a large ziplock bag combine sesame seeds, ginger, sesame oil and soy sauce
3.      Place fillets in a bag and coat fish evenly, place in the fridge for 2 hours to marinade
4.      Preheat oven to 205 degrees Celsius
5.      Place fish on a non-stick baking mat or coated baking dish and bake for around 12 minutes
6.      Mix in a large bowl to cool for 5 to 10 minutes
 

                                                                                             
Salsa Chicken Breast (4 servings)

Ingredients
680 gram Chicken Breast
1.5 cup organic Salsa
Salt and Pepper to your liking
                                                                   
Method
1.      Preheat oven to 205 degrees Celsius
2.      Season chicken with salt and pepper
3.      Place chicken on avocado oil spray coated baking dish, top evenly with salsa and roast for around 35 minutes until fully cooked

 
Spaghetti Squash (4 servings)

Ingredients
1 large Spaghetti Squash
2 Tsp Avocado Oil
Salt and Pepper to your liking
                                                                   
Method
1.      Preheat oven to 205 degrees Celsius
2.      Cut off ends (tips) of the spaghetti squash
3.      Stand the squash up and cut it in half lengthwise
4.      Scoop out the spaghetti squash seeds
5.      Season the insides with salt and peppers
6.      Drizzle the oil on the insides and rub it on evenly
7.      Line a large baking sheet with parchment paper and place the squash on the T side down
8.      Bake for about 50 to 60 minutes, until insides are golden and exterior is easily pierced with a fork
9.      Once baked use fork to pull the spaghetti-like strings of squash out 
 

Sautéed Garlic Spinach (4 servings)


Ingredients
12 cup of Spinach (usually a large bag)
3 diced Garlic cloves
1.5 Tbsp Coconut Oil
Seasonings to your liking

Method
1.      In a large pan heat up oil, add garlic, and reduce until golden
2.      Slowly add handfuls of spinach and keep mixing until all is wilted
3.      Feel free to add a little wine (optional)
 

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IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health care professional.

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