Low Calorie & Carb Meal Prep by Marek Fitness No.23

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 9 January 2019

From #1 to #22 Marek Fitness has supplied us with meal prep inspiration and #23 is no different! What a winner!

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Low Calorie & Carb Meal Prep by Marek Fitness No.23

Background

Here is an example of a lower carb omnivore food diary for fat loss with caloric needs of 2038 kCal/8527 kJ and approximately 38% protein, 34% carbs, 27% fat macronutrient profile

2038 kCal/8527 kJ
194g protein
176g carbs
62g fat

Supplements

True Protein WPI90

Breakfast

Chocolate porridge
¾ cup blueberries
3 hardboiled eggs

Lunch 1

Coco poppy salmon
1 cup roasted asparagus
1 cup roasted brussel sprouts

Lunch 2

Shredded salsa chicken
1 cup steamed cauliflower
¾ cup cooked quinoa
½ avocado

Pre and post workout

2 mini bananas
True Protein WPI90

Dinner

Eggplant chicken enchiladas

Recipes

Crock-pot salsa chicken (4 servings)

Ingredients

680g skinless chicken breast
2.5 cups organic salsa
Black pepper, sea salt and paprika to taste

Method

  1. Clean, trim and pat dry the chicken

  2. Place chicken in a cooking pot and cover with salsa and toss the chicken around to coat evenly

  3. Cover and cook for 3.5 hours on high on the stovetop

  4. Shred the chicken in the slow cooker and mix well

Chicken eggplant enchiladas (4 servings)

Ingredients

560g slow-cooker chicken breast (see recipe for crock-pot salsa chicken)
2 eggplants
2 cups organic salsa
1 cup Mexican style cheese
1 diced onion
3 minced cloves of garlic
1 tbsp avocado oil
1 tsp chipotle spices
1 cup Greek yoghurt
1 tbsp sriracha sauce
Pinch of sea salt, black pepper and red crushed pepper

Method

  1. Preheat oven to 190 degrees Celsius

  2. Cut ends of eggplant and cut into thick slices length-wise

  3. Sprinkle with salt and pepper, lay on an oil-sprayed baking tray and bake for 15 minutes

  4. In a large pan heat up oil, add onion, garlic and reduce until golden

  5. Add chicken, half of the salsa, spices and cook on medium heat for 5 minutes mixing well

  6. Using the baked slices of eggplant, place roughly 2 tbsp of chicken mixture on each slice on the end and at the top with a little bit of cheese and roll enchiladas using your fingers

  7. Spray/coat a glass baking dish with avocado oil spray

  8. Place enchilada rolls into the baking dish, top with the remaining salsa and cheese

  9. Bake for 15 to 20 minutes

  10. Drizzle with sriracha sauce and Greek yoghurt

Roasted Brussel sprouts and asparagus (4 servings each)

Ingredients

454g Brussel sprouts
150g asparagus
2 tbsp avocado oil
Spices of your liking

Method

  1. Preheat over to 205 degrees Celsius

  2. Cut the Brussel sprouts in half

  3. In a large bowl, coat each veggie evenly with oil and spices

  4. Place all veggies in a baking tray and bake for 20 minutes

Broiled coco poppy salmon (4 servings)

Ingredients

570g salmon
1 tbsp melted coconut oil
Pinch of Himalayan rock salt
Pinch poppy seeds

Method

  1. Preheat oven to 350 degrees Celsius

  2. Pat dry fish and cut into 140g fillets

  3. Using a brush, gently apply coconut oil on the fish

  4. Place fish on a non-stick baking tray and sprinkle with salt and poppy seeds

  5. Broil for 5 mins in the oven

Chocolate porridge (2 servings)

Ingredients

4 cups porridge
8 cups water
¼ tsp Himalayan pink rock salt
1 TP scoop True Protein WPI90 Rich Chocolate

Method

  1. In a small pot bring water and salt close to the boil

  2. Remove from the heat and slowly add the porridge, stirring constantly

  3. Return to the stove top and bring the porridge to a boil, the lower the temperature and cook for approximately 2 and a half minutes until the porridge is almost thickened

  4. Take off the heat and add protein powder and mix well  ​

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