Low Calorie & Carb Meal Prep by Marek Fitness no. 14

Marek Strojvus | @marekfitness by Marek Strojvus | @marekfitness 6 April 2018

Looking to change up your cooking habits? Try meal prepping with Marek

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Low Calorie & Carb Meal Prep by Marek Fitness no. 14

 

Background

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

1850 kCal / 7740 kJ with approximately 30% Carbs / 32% Fat / 38% Protein macronutrients profile.

 

Macronutrient Distribution Profile 

1850 kCal / 7740 kJ

173g Protein

141g Carbs

66g Fat

 

Supplements

True Whey Protein Isolate (WPI90)

 

Food Diary Breakdown

Breakfast

Spinach Pepper Egg Muffins

¼ cup Almonds

 

Morning Snack

Raspberry Banana Protein Bread

 

Lunch

Cajun Shrimp 

Roasted Green Beans 

Sliced Almonds

 

Pre Workout

1 cup Greek Yogurt

¼ cup GF Oats

1 scoop organic Cacao 

1/3 cup Berries 

 

Post Workout

True Whey Isolate Protein (WPI 90)

Banana

 

Dinner

Zucchini Enchiladas

¼ cup Greek Yogurt

 

Recipes

Cajun Shrimp (4 servings)

Ingredients:

20 oz large Shrimp, peeled and deveined

1.5 Tbsp Avocado Oil

¼ tsp Black Pepper

¼ tsp Sea Salt

¼ tsp Garlic Powder

1 tsp Smoked Paprika

¼ tsp Cayenne Pepper

Pinch of Red Pepper flakes

 

Directions

1. In a large sealable bag or large bowl combine all the spices, add shrimp and shake or mix well to coat shrimp evenly

2. Heat avocado oil in a large non-stick skillet over medium high heat. Cook and stir shrimp until it is bright pink on the outside and the meat is no longer transparent in the center, approximately 4 to 5 minutes

 

Almond Roasted Green Beans 

Ingredients

6    cups Green Beans

1.5 Tbsp Avocado Oil or Coconut Oil 

0.5 cup sliced Almonds

Seasonings of your choosing

 

Directions

1. Preheat oven  to 375 °F 

2. Clean and cut dry ends off of green beans

3. In a large bowl, add beans, spices, oil and mix well

4. Coat a large baking sheet with olive oil spray and evenly distribute beans onto it

5. Bake for about 15 to 20 minutes, remove from the oven and mix and toss beans on the pan

6. Top beans with sliced almonds and bake for another 5 minutes to brown almonds

 

 

Pepper Spinach Egg Muffins (5 servings)

Ingredients

6 whole Eggs

12 Egg whites

3 cups Baby Spinach (torn into 2 to 3 cm pieces)

2 Red Peppers (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 recipe video on Marek Fitness YouTube Channel

See recipe on my IG feed posted on 11/29/17

 

Raspberry Banana Protein Bread (6 servings)

Dry Ingredients:


2 cup Old fashioned oats (GF)

1/3 cup Almond Flour 
½ Tbsp Baking powder 
2 scoops Chocolate Protein powder 

1 Tsp Cinnamon
Pinch of Salt 

3 Bananas (2 mashed, 1 sliced)

3 Eggs

1 Tsp Vanilla extract
1.75 cups Almond milk
1 Tsp Vanilla extract 
2 Tbsp Maple syrup (optional)
2 Tbsp Coconut oil (melted)
1.5 cup Raspberries


 

Directions

1. Preheat oven to 375 °F

2. Mix all dry stuff in a large bowl

3. Mix all wet stuff in a small bowl

4. Pour wet mixture over dry mix, gently combine mixing

5. Pour melted coconut oil into mixture and combine mixing

6. Add berries gently into mixture and top with sliced banana

7. Pour over 9x13 avocado oil sprayed pan and bake for about 25 to 30 min

 

Chicken Zucchini Enchiladas (4 servings)

Dry Ingredients

12 to 14 oz Rotisserie or Shredded Chicken 

3 medium Zucchini

2 cups Organic Salsa

1 cup Mexican Style Cheese

1 diced Onion

3 cloves (minced) Garlic

1 Tbsp Avocado Oil

1 cup Greek Yogurt (optional)

1 Tbsp Sriracha Sauce

1 Tsp Chipotle Spice

½ Tsp Red Crushed Pepper

Pinch of Salt

Pinch of Black Pepper

Directions

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

2. Add chicken, ½ of salsa, spices and cook on medium heat for about 4 minutes mixing well

3. Cur ends of zucchini and cut into 1/8 inch thick slices lengthwise 

4. Overlay 3 sliced next to each other lengthwise, place roughly an ounce of chicken at the end, top with little bit of cheese and make into a roll using your fingers

5. Preheat oven to 375 °F

6. Spray/Coat a 9x13 glass baking dish with avocado oil

7. Place zucchini rolls into the baking dish, top with the remaining salsa, cheese and drizzle with Sriracha sauce.

8. Bake for about 20 to 25 minutes depending on the thickness of your zucchini slices

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