Low Calorie & Carb Meal Prep by Marek Fitness no. 13

By Marek Strojvus | @marekfitness
5 April 2018

Meal Prep

 

Background

Here is an example of an omnivore food diary for someone whose caloric needs are around 

1620 kCal / 6778 kJ with approximately 36% Carbs / 27% Fat / 36% Protein macronutrients profile.

 

Macronutrient Distribution Profile

 

1715 kCal / 7175 kJ

157g Protein

157g Carbs

51g Fat

 

Supplements

Whey Protein Isolate

 

Food Diary Breakdown

 

Breakfast

3 Oatmeal Protein Pancakes

1 cup Raspberries

1.5 Tbsp Nut Butter

 

Morning Snack

Fresh Crunchy Veggies with 2 Tbsp Hummus

 

Lunch

5 oz baked Honey Mustard Chicken Tenders

2 cup of roasted Carrots and Brussel Sprouts 

 

Afternoon Snack

1 cup Strawberries

1 oz Almonds

 

Pre Workout

Greek Yogurt

 

Post Workout

True Whey Isolate Protein (WPI90)

 

Dinner

4.5 oz Lemon Seared Tuna

1 cup boiled Butternut Squash

1 cup roasted Green Beans

 

 

 

 

 

 

 

 

 

 

 

Shopping List (4 days prep):

 

Veggies and Fruits:

1 bag of Brussel Sprouts

1 bag of Green Beans

1 bundle of Carrots

1 bag Baby Carrots

1 bag Mini Cucumbers

2 Lemons

1 box of Raspberries

1 box of Strawberries

2 Bananas

1 large Butternut Squash

 

Dairy, Meats, Grains and Other

18 oz Tuna Steaks

20 oz Chicken Tenders

Box of Hummus

Old Fashioned Oats

Greek Yogurt

Milk (your choice of dairy/almond/coconut)

Almonds

Nut Butter

Honey Dijon Mustard

Avocado Olive

Coconut Oil 

Whey Protein Isolate

Spices such as Salt, Pepper, Garlic Powder, Paprika

 

Recipes

 

Lemon and Pepper Tuna (4 servings)

Ingredients:

4 Tuna Steaks (18 oz)

2 Lemons

2 Tbsp Coconut Oil

½ Tsp Sea Salt

½ Tsp Smoked Paprika

½ Tsp Black Pepper

½ Red Crushed Pepper

 

Directions

1. In a large searing or grill pan heat up 1 Tbsp coconut oil on medium heat

2. Mix all spices in a cup and evenly distribute on steaks

3. Squeeze juice of half of the lemon on steaks

4. Place steaks in the pan

5. Add remaining oil, juice from half of the lemon juice and a whole lemon sliced.

6. Shake well and sear for about 3 to 4 minutes depending on the thickness of steaks

7. Turn tuna over and sear the other side for another 3 to 4 minutes

 

Roasted Carrots, Green Beans and Brussel Sprouts (4 servings)

Ingredients

6 to 8 large Carrots

16 oz of Brussel Sprouts

16 oz of Green Beans

2 Tbsp Avocado Oil

Spices of your liking

 

Directions:

1. Preheat oven to 425 °F

2. Cut carrots in circles and cut brussel sprouts in half 

3. Coat veggies evenly with oil and spices in a large bowl

4. Place on a baking sheet and bake for 15 to 20 minutes

 

Oatmeal Banana Protein Pancakes (2 servings):

Ingredients:

1 cup Old Fashioned Oats

1 mashed Banana

¼ cup Milk (your choice dairy/almond/coconut)

1 scoop Vanilla Protein

1 Tbsp Baking Powder

1 Tsp Vanilla Extract

 

Directions:

1. Mix wet ingredients in a bowl

2. Add Dry ingredients and mix well

3. Make pancakes on a non stick pan or griddle ( ¼ cup measuring cup oer pancake) 

 

 

 

Mustard Chicken Tenders (4 servings):

Ingredients:

20 oz Chicken Tenders

4 Tsp Honey Dijon Mustard

Spices of your liking

 

Directions:

1. Preheat oven to 350 °F

2. Coat chicken in mustard and place in a glass baking dish

3. Bake for 15 to 18 minutes

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