Low Calorie & Carb Meal Prep by Marek Fitness No.25

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 7 March 2019

Measure your exact macronutrient profile with Marek's latest omnivore food diary

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Low Calorie & Carb Meal Prep by Marek Fitness No.25

Background

Here is an example of a lower carb omnivore food diary for fat loss with caloric needs of 2151 kcal/9000kJ and approximately 34% protein/ 38% carbs/32% fat macronutrient profile

2151 kCal/9000 kJ
182g protein
205 carbs 
67g Fat

Supplements

True WPI90

Breakfast #1

Capsicum egg muffin

Breakfast #2

Chocolate Maca hot cereal
½ cup blueberries

Snack

Apple
1 ½ Tbsp True Natural Peanut Butter

Lunch #1

Lentil ham Thai curry

Pre and Post Workout

1 cup Greek yoghurt
20g 80% dark chocolate
True WPI90

Dinner

Coconut almond chicken tenders
1 cup steamed broccoli
100g whole-wheat pasta
¼ cup tomato basil marinara sauce

Recipes

Capsicum egg muffin (5 servings)

Ingredients

6 whole eggs
15 egg whites
2 red capsicums (diced)
¼ tsp black pepper
¼ tsp pink Himalayan salt

Method

  1. Preheat oven to 185 degrees Celsius

  2. In a large bowl add eggs, egg whites, and spices, mix well

  3. Evenly distribute spinach and capsicums throughout the olive oil sprayed muffin tins

  4. Distribute egg mixture over the veggies (do not fill to the top)

  5. Bake for 20-25 minutes until the eggs are set

Coconut almond chicken tenders (5 servings)

Ingredients

700g chicken tenders
3 eggs
½ cup coconut flour
½ cup almond meal
¼ cup parmesan cheese
2 Tbsp dried parsley
Salt and pepper to taste

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. In a separate dish mix almond meal, parmesan, and parsley

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

  6. Place all chicken tenders onto a baking sheet and bake for 20 minutes until the internal temperature reaches 75 degrees

Lentil ham Thai curry (4 servings)

Ingredients

2 cups green/red lentils dry
4 cups vegetable broth reduced salt
2 cups of water
1 can diced tomatoes
1 cup diced celery
1 cup diced carrots
1 cup diced onion
225g diced uncured honey ham
2 Tbsp soy sauce
2 Tbsp diced garlic
1 ½ Tbsp coconut oil
2 Tbsp Thai style curry paste
Pinch of salt, pepper and chili flakes

Method

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

  2. Add lentils, soy sauce, ham, and spices mix well on heat for about a minute

  3. Add broth, water and bring to the boil

  4. Turn the heat down, cover and let simmer for about 15 minutes until the lentils are cooked

Chocolate Maca hot cereal (4 servings)

Ingredients

1 cup multi-grain porridge oat cereal mix
2 TP scoops WPI90 Rich Chocolate
2 TP scoops True Maca Powder
1 TP scoop Cinnamon Powder
1 cup unsweetened almond milk

Method

  1. Cook cereal per manufacture instructions

  2. Add protein, cinnamon, Maca and milk and mix well

  3. Separate into 4 portions and serve with seasonal fruit

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