Vegan Meal Prep by Marek Fitness no. 3

Marek | @marekfitness by Marek | @marekfitness 1 November 2017

Marek takes you through another meal prep for women - this time it's one for the vegans!

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Vegan Meal Prep by Marek Fitness no. 3

 

Background

Here is an example of a vegan prep that would apply to someone whose caloric needs are in the area of 1750 kCal / 7330 kJ with roughly 49% Carbs / 26% Fat / 25% Protein macronutrient distribution profile. 

 

Meal Prep Breakdown

Pre-workout:

2 rice cakes 

5 medium strawberries

Almond butter (1.5 Tbsp) 

 

Post-workout shake:

True Protein VEGAN85

1/2 banana 

 

Early Lunch:

Baby carrots (11ish)

Green pepper (1/2 cup)

Lentil pasta (2/3 cup dry)

Protein blend of edamame, beans, lentil and corn (1/2 cup)

Organic marinara sauce (2 Tbsp)

 

Second Lunch:

Old Fashioned Oats (1/2 cup)

Vanilla Almond Milk (3/4 cup)

Raspberries (1/2 cup)

French Vanilla True Protein VEGAN85 for taste (1 Tbsp) (optional) 

 

Snack:

Sprouted Bread

Hummus (1.5 Tbsp)

Avocado (1/3)

Sunflower Seeds (just few seeds) 

vegan female meal prep

Dinner:

Meatless meatballs (4)

Turmeric kale cauliflower rice (1.5 cups)

Organic marinara sauce (1/2 cup) 

 

Macro-Nutrients:

1753 Calories/7335 kJ

214g Carbohydrates

114g Protein

49g Fat

 

Recipe

Turmeric Kale Cauliflower Rice:

Ingredients:

1/2 diced onion

1 large head cauliflower

1 Tbsp olive oil

3 cups kale (stems removed and cut into roughly 2-3cm pieces)

Pinch of Salt

Pinch of Black Pepper

1 Tbsp Turmeric

 

Directions:

1. Peel and cut your sweet potatoes into 1.5cm cubes.

2. Wash and dry cauliflower, remove all greens and cut into a few even sections (like 4).

3. Use grater (medium sized holes) or a food processor to grate the cauliflower into rice, leaving the stems out.

4. Place in paper towel and squeeze the water out of the grated batch.

5. In a large pan, saut√© your dices onion in oil until golden, add cauliflower and cook cauliflower for about 5 minutes covered mixing occasionally. 

6. Add spices and kale, mix well and cook until kale wilts and softens to your desired preference.  

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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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