Low Calorie & Carb Meal Prep by Marek Fitness no. 15

By Marek Strojvus | @marekfitness
3 May 2018

Meal Prep

Marek brings us yet another great meal prep to keep us eating healthy as can be! 

Background

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

2000 kCal / 8368 kJ with approximately 41% Carbs / 28% Fat / 31% Protein macronutrient profile.

 

2000 kCal / 8368 kJ

153g Protein

207g Carbs

62g Fat

 

Supplements

True WPI90 (Whey Protein Isolate)

 

Food Diary Breakdown

 

Breakfast

Spinach Tomato Mozzarella Frittata

1 cup Raspberries

¼ cup Cashews

 

Morning Snack

1.5 Tbsp Protein Peanut Spread

Apple

 

Lunch

Veggie Meatballs (1.33 serving, store bought)

1 cup Steamed Broccoli

1 cup Cinnamon Baked Sweet Potatoes

 

Pre Workout

Very Berry Protein Oat Bake

 

Post Workout

True WPI90 (Whey Isolate Protein)

Banana

 

Dinner

Salsa Slow Cooked Chicken

1 cup Cauliflower Rice

1 cup Green Pepper

8 Baby Carrots

 

Recipes

Spinach Tomato Mozzarella Frittata (5 Servings)

 

Ingredients

1 diced Onion

5 cups Baby Spinach

1 cup Cherry Tomatoes (cut in half)

8 whole Eggs

16 Egg Whites

2 oz Mozzarella Cheese

1 Tbsp Coconut Oil

1/4 Tsp Black Peppers

1/4 Tsp Sea Salt

1 Tsp Smoked Paprika

 

Directions

 

1. Preheat oven to 375°F

2. In a bowl mix whole eggs and egg whites together

3. Lightly grease glass dish (13”x9”) with oil (1/4 Tbsp)

4. In a large pan heat up remaining oil, add onion  reduce until golden

5. Add spinach and spices, mix well until wilted

6. Pour wilted spinach into greased baking dish

7. Pour egg/egg white mixture on top and mix lightly 

8. Top in all with tomato slices and mozzarella cheese

9. Bake for approximately 25 to 30 minutes until eggs are set

 

Crock-pot Salsa Chicken (4 Servings)

 

Ingredients

24 oz Skinless Chicken Breast

2.5 cups of your favorite Salsa

Black Pepper, Paprika, Sea Salt to taste

 

Directions

1.    Clean, trim and pat dry the chicken 

2.    Place chicken in a crock-pot

3. Cover with salsa and toss around coat evenly

4. Cover and cook for 3.5-4 hours on High or 7 hours on Low

5. Shred the chicken in the slow cooker and toss with the salsa until well-mixed

 

Recipes

Very Berry Protein Oat Bake (6 servings):

 

Ingredients

2.5 cup Old fashioned oats (GF)

2 cups Almond milk or Milk 

2 scoops Vanilla protein powder 

2 cup frozen Mixed Berries 

2 Eggs 

1 mashed Banana

1 tsp Cinnamon 

1 tsp Baking powder 

1 tsp Vanilla extract 

2 Tbsp Maple syrup (optional)

2 Tbsp Coconut oil 

Pinch of Salt 

 

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 frozen berries gently into mixture

7. Pour over 9x13 avocado oil sprayed pan and bake for about 35 min

Cinnamon Baked Sweet Potatoes (4 servings):

 

Ingredients

4 cups cubed Sweet Potatoes

1 Tbsp Extra Virgin Olive Oil

2 Tsp of Cinnamon

 

Directions

1. Preheat oven to 400 °F

2. In a large bowl toss the cubed potatoes in oil and cinnamon

3. Lay on baking sheet, bake for about 30 to 40 depending thickness

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