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

Background

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
1934kCal/8090kJ
135g protein
200g carbs
66g fat

Supplements

True Protein WPI90

Breakfast

Spinach tomato sweet potato frittata

Morning snack

Apple
1.5 tbsp True Natural Almond Butter

Lunch

Almond parmesan chicken tenders
Baked sweet potatoes
Roasted Brussel sprouts

Afternoon snack

2 tbsp hummus
2 mini cucumbers
28g baby carrots

Pre-workout

Chocolate maca protein oats

Post-workout

True Protein WPI90

Dinner

Meatless Bolognese

Recipes

Spinach tomato sweet potato frittata (4 servings)

Ingredients

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

Method

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

Ingredients

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

Method

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)

Ingredients

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

Method

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)

Ingredients

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

Method

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)

Ingredients

570g sweet potatoes
1.5 tbsp avocado oil
2 tsp cinnamon

Method

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)

Ingredients

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

Method

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