Vegetarian Meal Prep with Marek Fitness no. 4

By Marek | @marekfitness
29 November 2017

meal prep


I am a 35 year old male, vegetarian, working out 5 days a week and playing volleyball twice a week for 2 hours on average. I weigh around 93kg and with this meal prep I maintain roughly a 10 to 12% body fat level. I also allow myself to eat whatever meal I feel like twice a week, especially around leg day and back day.



True Protein WPI90




Meal Prep Breakdown

Almond Chia Overnight Oats with Strawberries and frozen Blueberries

Spinach Peppers Egg Cups

WPI 90 Protein with Banana and frozen Berries Smoothie

Mixed Nuts

Peppers, Broccoli, Chery Tomatoes, Egg, Hummus, Avocado, Baked Plantains, Lettuce, Spinach Salad 

Lentil Pasta with Protein Grain Blend and Edamame

Greek Yogurt parfait with Mandarin Oranges  



As a vegetarian I do not count my calories or track my macros, I just eat and listen to what my body is telling me. 


This 3 day prep was definitely one of my lower calorie detox preps.


meal prep

Spinach Pepper Egg Muffins (to make 12 muffins)


Makes 12 muffins

6 whole eggs

12 egg whites

1 cup diced capsicum, different colours

3 cups of baby spinach

Pinch of salt and pepper



1. Preheat oven to 185-190˚C

2. Mix eggs and egg whites with spices. 

3. Spray muffin with olive oil.

4. Evenly distribute to each muffin pan hole spinach and pepper and then pour egg mixture evenly throughout.

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


Overnight Oats

Check out previous blog meal prep posts (here and here) for the two different overnight recipes posted.

The one showed in this one is super simple:

1 cup old fashioned oats
1 tbsp powdered peanut butter
1 tbsp chia seeds
1 scoop True Protein French Vanilla WPI90
Roughly 1 1/4 cup of almond milk 

Mix it all together and top with berries!


Lentil Pasta with Edamame and Protein Grain Blend


Makes 4 servings

2 servings of Birds Eye Steamfresh Protein Blends Southwest Style

4 servings of cooked lentil pasta

4 servings of steamed edamame 



1. Cook prrotein blend, pasta and edamame per directions.

2. Mix it all together.

3. Split into 4 servings.

4. Serve with avocado, cheese or other favourites.

Read More Posts

Latest from True

Free Cinnamon Over $150

Our Best Sellers

Whey Protein Isolate WPI 90 WPI boasts 90% protein content for first rate results Shop Now
Pro Define Pro Define Ultimate weight loss protein Shop Now
Health Food Range