Low Calorie & Carb Meal Prep by Marek Fitness no. 16

By Marek Strojvus | @marekfitness
3 May 2018

Meal prep

If you want to master meal prepping be sure to follow @marekfitness .

Background

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

1600 kCal / 6695 kJ with approximately 40% Protein / 33% Carbs/ 27% Fat macronutrient profile.

 

1600 kCal / 6695 kJ

160g Protein

132g Carbs

47g Fat

 

Supplements

True WPI90 (Whey Protein Isolate)

 

Food Dairy Breakdown 

 

Breakfast

Kale Peppers Frittata

 

Morning Snack

1 cup Greek Yogurt

1 Tbsp Chia Seeds

½ cup Pomegranate

 

Lunch

Spinach and Mozzarella Stuffed Chicken

Cinnamon Baked Pear

 

Per and Post Workout Snacks

Banana

True WPI90 (Whey Isolate Protein)

 

Dinner

Turkey Stuffed Peppers

 

Recipes

Kale Pepper Frittata (5 Servings)

 

Ingredients

1 diced Onion

5 cups Kale

8 sliced Mini Peppers 

10 whole Eggs

10 Egg Whites

1.5 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 kale and spices, mix well until wilted

6. Pour wilted kale into greased baking dish

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

8. Add and top with mini peppers circles

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

 

 

Cinnamon Baked Pears (4 servings)

Ingredients

4 Pears

1 Tsp of Cinnamon

Coconut Oil Spray

 

Directions

1. Preheat oven to 375 °F

2. Cut pears in quarters and remove seeds

3. Spray baking dish with oil

4. Lay pears on baking dish, sprinkle with cinnamon and bake for about 20 to 30 min

 

Recipes

Stuffed Chicken (4 servings)

 

Ingredients

24 oz Chicken Breasts

4 Slices Turkey Bacon

4 Tbsp Parmesan Cheese

2 Eggs

4 cups Spinach

4 Tbsp Whole Grain Bread Crumbs

¼ tsp Black Peppers

¼ tsp Sea Salt

1 tsp Smoked Paprika

 

Directions

1. Preheat oven to 375 °F

2. Pat dry, trim and cut chicken breasts ¼ to ½ inch thick pieces horizontally (roughly 2 pieces per breast)

3. Cover with plastic wrap and tenderize meat with meat mallet

4. Season both sized of the meat with seasonings listed

5. Cut bacon slices into ½ pieces and cook in a pan until golden brown

6. Add spinach into the pan and mix until wilted

7. In a bowl mix together eggs, parmesan, bread crumbs, spinach and bacon to create stuffing

8. Divide evenly and apply mixture in the center of chicken and roll/fold sides using toothpicks to keep folded 

9. Place on an olive oil sprayed baking pan and bake for about 20 to 30 minutes until chicken is done.

 

Recipes

Turkey Stuffed Peppers (4 servings)

Ingredients

3 to 4 medium Peppers

20 oz 93% Lean Turkey

3 stalks of Celery (diced)

1 medium Onion (diced)

2 Garlic Cloves (diced)

2 cups Tomatoes (diced)

2 oz (60 g) shredded Mozzarella Cheese

1.5 Tbsp Extra Avocado Oil

1 Tsp of Black Pepper and Sea Salt to taste

Pinch of Red Crushed Pepper

 

Directions

1. Preheat oven to 400°F/250°C

2. Lightly grease baking dish or use oil spray

3. Clean and cut peppers in half. Place them cut side down, bake for 15 min

4. In a large pan heat up oil, add celery, onion and garlic, reduce until golden

5. Add ground turkey and spices. Cook throughout until meat is browned, drain excess juice

6. Add and mix diced tomatoes, bring to boil and let simmer for about 5 min with occasional mixing

7. Flip the peppers cut side up and fill them evenly with the turkey mixture

8.     Sprinkle evenly with mozzarella cheese and bake for about 10 to 15 min until the cheese melts

 

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