Low Calorie & Carb Meal Prep by Marek Fitness no. 10

Marek | @marekfitness by Marek | @marekfitness 15 February 2018

Fantastic fresh low-calorie meal prep ideas to spice up your week

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Low Calorie & Carb Meal Prep by Marek Fitness no. 10

 

Background 

Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1726 kCal / 7221 kJ with roughly 38% Carbs / 30% Fat / 32% Protein

 

Macronutrient distribution profile

1726 kCal / 7221 kJ
138g protein
163g carbs
58g fat

 

Supplements

True Protein Whey Protein Isolate

 

Food Diary Breakdown

Breakfast

½ cup oats

5 strawberries

1 tbsp chia seeds

1 tbsp unsweetened shredded coconut

1 tbsp True Protein Natural Almond Butter

1 tbsp organic cacao powder

¾ cup almond milk 

 

Morning Snack

250g edamame in pods

 

Lunch

Baked/grilled chicken skewers (1 serving per recipe)

 

Pre and Post-Workout

Banana

Whey Isolate Protein (WPI 90)

 

Dinner

Grilled/baked salmon (110g)

Butternut squash and kale bake (1 serving per recipe)

 

Before Bed Snack

1/2 cup cottage cheese with black pepper

4 cherry tomatoes

¼ avocado

 

Shopping List (4 day prep)

Veggies and Fruits

1 bag of kale

2 pieces of butternut squash

4 large coloured capsicums

1 large onion

2 boxes of cherry tomatoes

2 box/can of pineapple 

1 box of strawberries

4 frozen bags of edamame pods

4 bananas

Avocado

 

Dairy, Meats, Grains and Other

True Protein Whey Protein Isolate

True Protein Cacao Powder

680g chicken breast

450g wild caught salmon

True Protein Natural Almond Butter 

Almond milk

2 cups cottage cheese  

Extra virgin olive oil

Rolled oats 

Shredded unsweetened coconut

Chia seeds

Spices such as salt, pepper, paprika, etc.

 

Recipes

Butternut squash with kale 

Ingredients

Makes 4 servings

8 cups butternut squash (1.5cm cubed)

5 cups kale (de-stemmed and torn into 1-2 inch pieces) 

1.5 tbsp olive oil or coconut oil 

Seasonings of your choosing

 

Directions

1.   Preheat oven to 230°C (or as high as yours can go)

2.   In a large bowl apply oil and seasoning to squash and mix well

3.   Spread evenly on a large baking pan and bake for 25 minutes

4.   Take squash out

5.   Turn oven down to 205°C

6.   Add kale to the pan and mix gently with squash

7.   Spread evenly and bake for another 10 to 15 minutes


You can also find this recipe in a video form on my @MarekFitness Instagram profile as a highlight story

 

Grilled/baked chicken skewers

Ingredients

Makes 4 servings

680g chicken breasts

4 large coloured capsicums 

1 large onion

4 large slices of pineapple (circles)

16 to 20 cherry tomatoes

2 tbsp lemon olive oil

2 tsp smoked paprika

1 tsp citrus sea salt or plain sea salt

1 tsp black pepper

 

Directions

1.   Clean, trim, cut chicken into 3-5cm cubes, place in a large bowl

2.   Top it with 1 tbsp of olive oil, 1 tsp of paprika, ½ tsp of sea salt and black pepper and mix well

3.   Place coated chicken in a large Ziploc bag and store in the fridge for a couple of hours to a day

4.   Preheat oven to 230°C (or as high as yours can go)

5.   Cut capsicums, onion and pineapple into 3-5cm pieces, place in a large bowl

6.   Top it with 1 tbsp of olive oil, 1 tsp of paprika, ½ tsp of sea salt and black pepper and mix well

7.   Assemble your skewers using marinated chicken and veggie/fruit mix on bamboo sticks

8.   Place on a large baking sheet and bake for 20 minutes turning the skewers over 10 minutes in


You can also find this recipe in a video form on my @MarekFitness Instagram profile as a highlight story!

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