Low Calorie & Carb Meal Prep by Marek Fitness No.21

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 26 December 2018

Marek doesn’t disappoint with the latest yummy meal prep

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Low Calorie & Carb Meal Prep by Marek Fitness No.21


Here is an example of an omnivore food diary for someone whose caloric needs are around 1934kCal/8090kJ with approximately 28% protein 42% carbs 30% fat macronutrient profile
135g protein
200g carbs
66g fat


True Protein WPI90


Spinach tomato sweet potato frittata

Morning snack

1.5 tbsp True Natural Almond Butter


Almond parmesan chicken tenders
Baked sweet potatoes
Roasted Brussel sprouts

Afternoon snack

2 tbsp hummus
2 mini cucumbers
28g baby carrots


Chocolate maca protein oats


True Protein WPI90


Meatless Bolognese


Spinach tomato sweet potato frittata (4 servings)


1 diced onion
5 cups baby spinach
1 cup halved cherry tomatoes
2 cups cooked cubed sweet potatoes
8 eggs
16 egg whites
1.5 tbsp olive oil
Pinch of black pepper
Pinch of sea salt
1 tsp smoked paprika


  1. Preheat oven to 190 degrees Celsius

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

  3. In a large pan heat up olive oil, add onion and reduce until golden. Now add sweet potato and spices and cook until brown

  4. Add spinach and mix well until wilted

  5. Pour the mix from the pan into a glass dish which has been lightly greased. Now pour the egg mixture over the top

  6. Top it all with fresh tomato slices and bake for approximately 30 minutes

Chocolate maca overnight oats


¼ cup old fashioned oats
1 cup almond milk
½ scoop True WPI90 Rich Chocolate
1 scoop True Maca Powder
¼ cup pomegranate arils


  1. Mix oats, almond milk, protein, and maca, well in a mason jar

  2. Top with arils and store in the fridge overnight

Coconut Almond Chicken Tenders (5 servings)


710g chicken tenders
3 eggs
½ cup coconut flour
½ cup almond meal
¼ cup parmesan cheese
2 tbsp dried parsley
Pinch of salt
Pinch of pepper


  1. Preheat oven to 205 degrees Celsius

  2. Pour coconut flour onto a plate

  3. In a bowl whisk eggs with salt and pepper

  4. Mix almond meal, parmesan and parsley in another bowl

  5. Coat each chicken tender with flour from the first plate, then the egg mixture in the bowl and lastly with the almond meal and parmesan mix

  6. Once all tenders are covered, place on a baking sheet and bake for 15-20 minutes

Meatless Bolognese (4 servings)


225g chickpea pasta
2 cups beefless ground mix or vegetable patty mix
1.5 cup tomato and basil sauce
Pinch of salt
Pinch of pepper


  1. Cook pasta per manufacturer’s instructions till al-dente

  2. Heat up a non-stick pan to medium heat, adding the frozen meatless mix

  3. Season and cook for 4 minutes mixing occasionally

  4. Add tomatoes sauce and ½ cup of water into the pan, then bring to the boil and let it simmer for 3 minutes while mixing

  5. Pour sauce over drained pasta and stir through

Cinnamon baked sweet potatoes (4 servings)


570g sweet potatoes
1.5 tbsp avocado oil
2 tsp cinnamon


  1. Preheat oven to 205 degrees Celsius

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

  3. Lay on a baking sheet, bake for about 30 to 40 minutes depending on the thickness you cut the potatoes

Roasted Brussel sprouts (4 servings)


570g Brussel sprouts (cute ends off and slice in half)
1 tbsp avocado oil
Spices to your liking


  1. Preheat oven to 220 degrees Celsius

  2. Coat veggies evenly with oil and spices in a large bowl

  3. Place on a baking sheet and roast for approximately 20 minutes

Comments (1)

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Hi Marek Love all these. Very excited to attempt some of the recipes. Here's my situation: I am nearly 38, Female, 2 children and I have always been really active 5-6 days a week. Nothing changes there. I manage activity of all kinds to endurance and HIIT and weight training. 6 months ago I was eating around 1700 calories and easily losing weight. Some weight snuck on over 6 months 5-6 kilos and I have tried progressively reducing my cals and carbs, and having pretty good levels of fats and proteins, but I really can't shake it. I feel that 1200 cal diet will be too lean but nothing is working. I train hard so can be quite hungry. Last year my thyroid was playing up and they rules out both of the autoimmune diseases (for now) and the relevant blood levels seem to be within tolerable limits. I am not sure if it's all related but I have no diagnosis and am on not medication. Would love some meal planning options for the fit and active female mum please that will help strip body fat (because I have muscle but have a little fat in those horrible places too). Help!

True Protein Response

Hi there, thanks for commenting on Marek’s Meal Prep and sharing your situation. Weight loss requires a calorie deficit and it seems you achieved this initially from consuming 1700kcal through your diet and training 5-6 sessions per week. Unfortunately, successful weight loss does not always follow a linear progression and it sounds like you’ve hit a plateau. We agree that 1200kcal is too restrictive in general but particularly for the amount of exercise you do, and therefore would be unsustainable and potentially harmful to your health and hormonal balance. Yes, your thyroid health can play a role in weight management. However, the reasons for a weight loss plateau is often due to a number of contributing factors. It would be best for you to seek personalised advice from an Accredited Sports Dietitian to work with you and your doctor to help you identify practical strategies that suit your situation and get you back on track. Kind regards, Roslyn Yee Accredited Sports Dietitian at True Protein

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IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health care professional.

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