Low Calorie & Carb Meal Prep by Marek Fitness no. 12

By Marek | @marekfitness
28 February 2018

meal prep


Here is an example of an omnivore food diary for someone whose caloric needs are around 1620 kCal / 6778 kJ with approximately 37% Carbs / 30% Fat / 33% Protein. Meal prep by Marek Fitness @marekfitness


Macronutrient Distribution Profile

1620 kCal / 6778 kJ
133g Protein
148g Carbs
55g Fat



True Protein Whey Protein Isolate (WPI90)


Food Diary Breakdown


Spinach pepper omelette waffles

Whole grain toast

2 tbsp salsa


Morning Snack

Clean Snax or a Healthy Nut and Chia Seeds Bar



Whole grain flax seed wrap

85g rotisserie chicken breast (cooked weight)

1 cup spinach

4 cherry tomatoes

¼ raw capsicum

2 tbsp hummus


Pre Workout


1 tbsp peanut butter


Post Workout

True Protein WPI90



55g red capsicum chickpea pasta (dry weight)

115g ground turkey (cooked weight)

¼ cup tomato basil marinara

1 cup steamed broccoli

½ cup roasted carrots 


Shopping List (4 days prep)

Veggies and Fruits

1 bag of spinach

2 large coulored capsicums

4 cups of broccoli

1 bundle of carrots

1 box of cherry tomatoes

1 large onion

4 apples


Dairy, Meats, Grains and Other

Rotisserie chicken

450g lean ground turkey

A dozen eggs

Box of hummus

Whole grain flax seed wrap

Whole grain toast

Red capsicum chickpea pasta

4 Nuts and Chia Seed Bar 

Medium spice salsa

Organic marinara

Extra virgin olive oil

True Protein WPI

Organic peanut butter

Spices such as salt, pepper, garlic powder, paprika



Ground Turkey 


450g ground turkey (93/7)

1 large diced onion

1 ½ tbsp olive oil

1 tsp garlic powder

1 tsp paprika

¼ tsp black pepper



1.    In a large pan heat up olive oil, add onion reduce until golden.

2.    Add turkey and spices, mix well until turkey is crumbled and browned.

3.    Remove excess water and separate into 4 servings.


Roasted Carrots


6 to 8 large Carrots

½ tbsp olive oil

Spices of your liking



1. Preheat oven to 220°C.

2. Coat carrots evenly with oil and spices in a bowl.

3. Place on a baking sheet and bake for 25 to 30 minutes.


Spinach Waffle Omelettes (to make 1 large)


1 whole egg

2 egg whites

½ cup baby spinach

Pinch of salt, pepper and paprika



1.    Turn on waffle iron

2.    Mix eggs and egg whites with spices

3.    Spray waffle with olive oil and add spinach torn into small pieces

4.    Pour egg mixture onto iron and hold the iron down until waffle is made

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