Low Calorie & Carb Meal Prep by Marek Fitness no. 11

By Marek | @marekfitness
20 February 2018

Background 

Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1324 kCal / 5540 kJ with roughly 30% Carbs / 30% Fat / 40% Protein.

 

Macronutrient Distribution Profile

1324 kCal / 5540 kJ
132g Protein
100g Carbs
44g Fat

 

Supplements

True Protein Whey Protein Isolate (WPI90)

 

Food Diary Breakdown

Breakfast

Capsicum spinach egg muffins

 

Morning Snack

Red capsicum

2 tbsp hummus

 

Lunch

Almond meal baked pollock

1 ½ cups steamed broccoli

½ avocado

 

Pre Workout

Oatmeal berry muffins

 

Post Workout

Peach

True Protein WPI90 shake

 

Dinner

Chicken veggie stir fry

 

Shopping List (4 day prep)

Veggies and Fruits

1 bag of spinach

6 large coloured capsicums

2 cups of broccoli

2 cups of carrots

2 ½ cups of sugar snap peas

2 avocados

1 large onion

1 box of peaches

1 box of berries

1 banana

 

Dairy, Meats, Grains and Other

True Protein WPI90

600g chicken breast

450g pollock

2 dozen eggs

Box of hummus

Almond meal

1 cup greek yogurt

Extra virgin olive oil and coconut oil

Old Fashioned Oats 

Low Sodium soy sauce

Baking powder and baking soda

Spices such as salt, pepper, garlic powder, ground ginger, lemon pepper etc

 

Recipes

Chicken Veggie Stir Fry

Ingredients

600g chicken breast

1 large onion, thinly sliced

2 cups broccoli florets

2 cups carrots, thinly sliced 

2 ½ cups sugar snap peas

1 ½ tbsp olive oil

1 tsp garlic powder

1 tsp ground ginger

2 tbsp low sodium soy sauce

 

Directions

1.   Clean, trim, cut chicken into 2 ½ to 5cm cubes.

2.   Heat oil in large skillet on high heat, add chicken, cook and stir for 5 minutes.

3.   Add vegetables and spices, cook and stir on medium-high heat for 5 minutes until tender crisp and chicken is cooked through.

4.   Stir in soy sauce, turn heat to low and cook for another 2 minutes stirring well.

 

Oat Berry Muffins

Check out the recipe posted by @marekfitness on Instagram!

 

Almond Meal Baked Pollock

Ingredients

4 pollock fillets (450g)

½ cup almond meal

½ tsp lemon pepper 

½ tsp onion powder

1 tbsp parmesan cheese (optional)

 

Directions

1.   Preheat oven to 175°C.

2.   In a large bowl mix almond meal, parmesan (optional) and spices.

3.   Coat each fillet in the almond meal and spices mix.

Place on a large baking sheet and bake for 15 to 20 minutes until the fish is easily flaked with fork.

 

Pepper Spinach Egg Muffins

Makes 4 servings

Ingredients

8 whole eggs

10 egg whites

3 cups baby spinach (torn into 2 to 3 cm pieces)

2 coloured capsicums (diced)

¼ tsp black pepper

¼ tsp sea or himalayan pink salt 

 

Directions

1. Preheat oven  to 185°C.

2. In a large bowl add eggs, egg whites and spices, mix well.

3. Evenly distribute spinach and peppers throughout the olive oil sprayed muffin pan.

4. Distribute egg mixture over the veggies (do not fill to top).

5. Bake for 20 to 25 minutes until the eggs are set.

 

You can also find similar egg muffin step by step recipe video on the Marek Fitness YouTube channel

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