Low Calorie & Carb Meal Prep by Marek Fitness no. 9

By Marek | @marekfitness
17 January 2018

meal prep

Thanks to @MarekFitness for this great vegan meal prep!



Here is an example of a somewhat high protein vegan food diary. 


Macronutrient Distribution Profile 

1650 kCal / 6904 kJ
113g protein
178g carbs
54g fat



True Protein Vegan85 


Food Diary Breakdown


2 protein blueberry waffles 

1 tbsp almond butter

¾ cup strawberries


Morning Snack

2 tbsp hummus

18 baby carrots



Lentil curry


Afternoon Snack

Whole grain bread

2 tbsp salsa

½ avocado


Pre and Post

1 banana

1 serve True Protein WPI90 or Vegan85 Protein 



170g Sriracha tofu

1 ½ cup of turmeric kale cauliflower rice

1 cup red capsicum

1 cup broccoli 



Lentil Curry (3 servings)


1 ¼ cup dry green lentils

3 cups vegetable stock

1 cup water

1 cup diced celery

1 cup diced carrots

1 cup diced onion

2 tbsp soy sauce

2 tbsp diced garlic

1 ½ tbsp olive oil

1 tbsp curry

Pinch red chilli flakes

Pinch of salt and black pepper



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

2. Add lentils, soy sauce and spices, mix well on heat for about a minute.

3. Add broth, water and bring to boil.

4. Turn the heat down, cover and let simmer for about 15 to 20 minutes until lentils are cooked.

5. To make creamy take half of the soup, blend in blender and mix with the remaining half (optional).


Baked Tofu (3 servings)


500g extra firm tofu

Pinch of salt and black pepper

2 tbsp Sriracha Sauce (optional)



1. Preheat oven to 205°C.

2. Drain and pat dry tofu.

3. Cut into roughly 2cm cubes.

4. Place tofu cues on a parchment paper lined baking sheet.

5. Sprinkle salt and pepper over it.

6. Bake for about 15 to 20 minutes.

7. Take out place in a large bowl, add sriracha sauce and toss well to coat all tofu with the sauce.

8. Place it back on the baking sheet and bake for another 5 to 10 minutes.


Turmeric Kale Cauliflower Rice (3 servings)


½ diced onion

1 large head cauliflower

1 tbsp olive oil

3 cups kale (stems removed and cut into roughly 2-3 cm pieces). 

Pinch of salt and black pepper

1 tbsp turmeric



1. Wash and dry cauliflower, remove all greens and cut into few even sections (like 4).

2. Use grater (medium sized holes) or a food to grate the cauliflower into rice, leaving the stems out.

3. Place in paper towel and squeeze the water out if the grated batch.

4. In a large pan sauté your dices onion on oil until gold, add cauliflower and cook cauliflower for about 5 minutes covered mixing occasionally. 

5. Add spices and kale, mix well and cook until kale wilts and softens to your desired preference.  


Vegan Protein Waffles (2 servings)


½ cup gluten-free oats

1 scoop True Protein Vegan85 Chocolate

1 teaspoon flax meal

½ teaspoon baking powder

½ teaspoon baking soda

1 cup almond milk



1. Turn on the waffle iron, spray a little bit of coconut oil to prevent the waffles from sticking.

2. In a blender, combine all dry ingredients and pulse couple of times.

3. Add milk and blend all the ingredients into a batter.

4. Pour batter into the waffle iron, wait 30 seconds, and close.

5. Iron waffles until desired consistency is reached, also depending on the waffle iron.

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