Meal Prep by Marek Fitness no. 1

By Marek | @marekfitness
20 September 2017

meal prep outline


This prep is for a 30 year old female omnivore, Jessica. She has an active every day job and works out 3 to 4 times a week. She is 63.5kg and 163cm tall. Her fitness goal is to aim for ¼ kg a week of weight loss utilising weight training and HIIT on stair master.

Jessica is allowed to treat herself food wise 2 times a week as part of her meal plan.


Whey Protein Isolate
Pre workout


Meal Prep Breakdown:


1 cup Greek non-fat yogurt
1 tbsp chia seeds
½ cup blueberries
¼ strawberries


Snack #1

18 baby carrots
40g mixed nuts



170g of Baked Habanero Chicken
1 cup roasted carrots
1.5 zucchini, cut into zoodles


Snack #2/ Pre-workout

2 slices of 12 grain whole wheat bread
1 tbsp of Salted Caramel Protein Peanut Butter


Post workout

WPI 90 protein and ½ cup strawberries



140g baked sweet potatoes
2 Lean Turkey Meatballs (1 serving)
½ cup organic marinara sauce



1759 Calories
177g Carbohydrates
148g Protein
51g Fat




mango salsa turkey meatballs recipe
*Contains 223 calories, 25g protein, 10g carbs, 10g fat


Sweet Potatoes

Cut lengthwise in 2cm thick rectangular prisms, toss in a large bowl with little olive oil and spices.

Bake/Roast at 205˚C for about 25 to 30 minutes.


Baked Habanero Chicken

Trim and clean meat, season with sea salt, pepper and habanero spices

Place in a large baking/roasting non stick olive oil sprayed pan and bake at 190˚C for about 25 to 35 minutes (depending on thickness of your chicken) until thermometer says it is fully cooked.


Tips & Tricks

1. Prep with the ingredients you like and foods you enjoy.

2. Always prep/buy based on what is on SALE.
​Fruits and veggies on sale are usually the ones that are in season which means they are fresh and full of flavor. This also provides variety and savings of course.

3. Get yourself proper containers!
Always look for ones that are closest to the actual size of you meals and with properly sealing lids. It will limit the amount of air surrounding your food keeping your precious meals fresh longer.

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