Low Calorie & Carb Meal Prep by Marek Fitness no. 7

Marek | @marekfitness by Marek | @marekfitness 17 January 2018

Tired of the same old meals? Marek Fitness has you covered with an incredible meal prep plan!

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Low Calorie & Carb Meal Prep by Marek Fitness no. 7

 

If you're looking to switch up your meal preps, @MarekFitness has some great tips and recipes!

 

Background

Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1219 kCal / 5100 kJ with roughly 22% Carbs / 38% Fat / 40% Protein. This macronutrient distribution profile would usually fall into the weight maintenance category.

 

Macronutrient Distribution Profile 

1219 kCal / 5100 kJ
121g protein
69g carbs
51g fat

 

Supplements

True Protein WPI90

Glutamine

Pre-workout

 

Food Diary Breakdown

Breakfast Shake

½ banana (frozen)
2 cups kale
1 cup almond milk
1 scoop True Protein Vegan85 Protein or WPI90 Whey Protein

meal prep

Morning Snack

Hand full (25) almonds

 

Lunch

Spaghetti squash
Lean turkey bolognese
(see recipe for portions)

 

Afternoon Snack

2 hardboiled eggs

 

Dinner

3 cups spinach
½ cup peppers
9 cherry tomatoes
130g grilled chicken breasts
1 ½ tbsp hummus

 

Shopping List (4 day prep)

Veggies and Fruits

2 bananas 
1 large bag of kale
1 large bag of spinach
2 boxes of cherry tomatoes
2 small spaghetti squash
2 colored capsicum
1 medium onion
1 head of garlic

 

Dairy, Meats, Grains and Other

2 litres of unsweetened almond vanilla milk
60g shredded low fat mozzarella cheese
570g chicken breast
450g '93/7' ground turkey (93% fat free) 
A dozen eggs
1 pack of hummus
2 cups of tomato and basil marinara sauce
True Protein Vegan85 Protein or WPI90 Whey Protein
Almonds
Extra virgin olive oil
Spices including salt, pepper, paprika, oregano etc.

 

Recipes

Spaghetti Squash Bolognese

Ingredients

2 small spaghetti squash

450g lean turkey

1 medium onion (diced)

2 garlic cloves (diced)

1 ½ cups tomato and basil marinara sauce

60g shredded low fat mozzarella cheese

2 tbsp extra virgin olive oil

1 tsp of black pepper, oregano and sea salt to taste

 

Directions

1.   Preheat oven to 205°C.

2.   Lightly grease glass dish (13”x9”) or use olive oil spray.

3.   Clean and cut 2 spaghetti squash in half, drizzle with 1 tbsp oil and season with black pepper. Place them cut side down into the glass dish, bake/roast for 45 min.

4.   In a large pan heat up 1 tbsp oil, add 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 marinara sauce, boil and let simmer for about 5 min with occasional mixing.

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

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

 

Grilled Chicken

Ingredients

2 small spaghetti squash

570g chicken breast

1 tbsp extra virgin olive oil

1 tsp of black pepper, paprika, sea salt to taste

 

Directions

1.   Preheat grill or grilling pan to medium high.

2.   Clean, trim and pat dry the chicken.

3.   In a bowl drizzle with oil and season with spices.

4.   Toss chicken breasts to coat all in the oil/spice mix.

5.   Lay on grill or grilling pan evenly, cook turning the meat mid-way until internal temperature reaches 75°C. 

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