Low Calorie & Carb Meal Prep by Marek Fitness No.22

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 31 December 2018

Check out Marek's meal prep #22, making the process of planning your meals easier

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Low Calorie & Carb Meal Prep by Marek Fitness No.22

Background

Low-calorie vegetarian day

Supplements

True WPI90

Glutamine

Pre-workout

Breakfast

Chia hemp overnight oats with berries

Pre/post-workout

Banana

True WPI90

Salad for lunch

140g baked tofu
3 handfuls baby spinach
½ cup diced pepper
½ cup cherry tomatoes
2 tbsp hummus
1 tbsp walnuts
1 hardboiled egg
½ avocado

Snack

½ cup cottage cheese
13 baby carrots
3 mini cucumber

Dinner

Veggie Shepherd’s pie

Recipes

Chia hemp overnight oats (3 servings)

Ingredients

½ cup hemp seeds
½ cup old fashioned oats
2 TP Scoops True WPI90 French Vanilla
2 tbsp chia seeds
2 cup unsweetened vanilla almond milk
Pinch of cinnamon
1.5 cup of berries

Method

  1. Mix all ingredients except berries in a bowl until well combined

  2. Divide between 3 mason jars, close the lid and store in the fridge for a few hours or overnight to thicken

  3. Remove from fridge, add more milk if needed, top with 1/3 cup berries

Chipotle baked tofu (4 servings)

Ingredients

570g extra firm tofu
2 tsp chipotle spice mix
1 tbsp avocado oil
Pinch of salt

Method

  1. Preheat oven to 205 degrees Celsius

  2. Drain and pat dry tofu and then cut in 2cmish cubes

  3. In a large bowl, coat tofu with spies and oil evenly

  4. Place tofu cubes onto baking paper lined tray and roast for 15-20 minutes

Veggie Shepard’s Pie (4 servings)

Ingredients

3 cup steamed lentils
1 1/3 cup low sodium chicken broth
3 cups broccoli
1 cup frozen mixed veggies
4 cups cauliflower
1 cup of basil tomato sauce
3 tbsp parmesan cheese
1 diced onion
2 cloves of garlic
1.5 tbsp avocado oil
Pinch of sea salt and pepper

Method

  1. Preheat oven to 200 degrees Celsius

  2. Cut broccoli and cauliflower into small pieces and steam for 10 minutes

  3. In a large pan sauté onion in the avocado oil on a medium heat until golden

  4. Add lentils, pepper, salt, frozen veggies and broth, mix well until broth is close to all evaporated

  5. Add sauce and mix well for a few minutes

  6. Add 1.5 tbsp of the cheese, stir well and remove from the heat

  7. In a blender combine broccoli, cauliflower, ½ tbsp cheese, garlic, 2 tbsp broth, slat and pepper and blend until mash-like consistency

  8. Add lentils and veggie mixture to a glass baking dish and sprinkle with remaining cheese

  9. Bake for 20 minutes

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