Low Calorie & Carb Meal Prep by Marek Fitness No.24

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 11 February 2019

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Low Calorie & Carb Meal Prep by Marek Fitness No.24

Background

Here is an example if a lower carb omnivore food diary for fat loss with caloric needs of 2157 kCal /9025 kJ and approximately 30% protein, 43% carbs, 27% fat macronutrient profile.

2157 kCal/ 9025 kJ
161g protein
232g carbs
65g fat

Supplements

True Protein WPI90

Breakfast

Oatmeal banana pancakes
¾ cup blueberries
1 whole egg
2 egg whites scrambled

Snack

Cacao banana energy balls
3 strawberries

Lunch 1

1.5 veggie burger patty
2 handfuls of spinach
½ cup cucumber
5 tomatoes
½ yellow capsicum
2 Tbsp hummus

Lunch 2

1.5 cup zoodles
Mango salsa turkey meatballs
½ cup tomato basil marinara sauce

Pre and post workout

True Protein WPI90
Banana

Dinner

¾ cup rice (spices can be added)
Roasted carrots and asparagus
Salsa baked salmon

Recipes

Cacao banana energy balls (4 servings)

Ingredients

1 large banana
4 pitted dates
1.5 cups of oats
1 TP scoop Vegan 85 Rich Chocolate
1 TP scoop Organic Cacao powder
1TP scoop Organic Acai powder
½ cup cashews

Method

  1. In a large bowl, mash the banana

  2. Using a blender or food processor grind nuts and date together

  3. Add the nut/date mixture, protein, oats and acai to your bowl, mix well

  4. Store the mixture in the fridge for 20 minutes

  5. Spray your hands with oil spray

  6. Roll the energy balls using your hands with roughly 2 Tbsp of mixture per ball

Oatmeal applesauce pancakes (2 servings)

Ingredients

1 cup oats
½ cup unsweetened apple sauce
1 egg
½ tsp baking powder
1 tsp vanilla extract

Method

  1. Mix wet ingredients in a bowl

  2. Add dry ingredients and mix well

  3. Pour mixture into a non-stick pan, medium sized pancakes work well for this recipe

Roasted carrots and asparagus (4 servings)

Ingredients

6 large carrots
450g asparagus spears
1.5 Tbsp avocado oil
Spices of your liking

Method

  1. Preheat oven to 200 degrees Celsius

  2. Cut the ends off the carrots, peel and cut lengthwise into 4 pieces

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

  4. Place veggies on a baking sheet and bake for 20 minutes

Salsa salmon (4 servings)

Ingredients

680g wild caught salmon
1 cup organic mild salsa
¼ tsp salt
¼ tsp black pepper
Avocado oil spray

Method

  1. Preheat oven to 200 degrees Celsius

  2. Pat dry salmon fillets

  3. Sprinkle evenly with salt and pepper

  4. Coat each salmon piece evenly with salsa

  5. Place salmon on baking sheet and bake for 15 minutes

Mango salsa turkey meatballs (4 servings)

Ingredients

570g ground turkey mince
1 egg
½ cup oats
¼ cup salsa of choice
1/3 cup diced mango
1/3 cup diced red capsicum
Pepper and chilli to taste

Method

  1. Preheat oven to 220 degrees Celsius

  2. Add all ingredients into a large bowl and mix gently together

  3. Using your hands roll meatballs. This mixture should make around 8 to 10 large meatballs

  4. Place into a baking dish and cook for 25 minutes ​

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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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