Vegetarian Meal Prep with Marek Fitness no.13

Marek Strojvus | @marekfitness by Marek Strojvus | @marekfitness 9 July 2018

Get on top of your low-calorie vegan diet with this easy meal prep packed with delicious recipes

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Vegetarian Meal Prep with Marek Fitness no.13


Master the art of meal prepping with @marekfitness.


  • Here is a one-day example of a low-calorie vegan diet



Food Diary Breakdown



Oatmeal chocolate chip pancakes
True Protein Natural Almond Butter 



Lentil linguine



Hummus and mini peppers
Nut and seed snacks
Vegan85 Protein shake



Barbecue tofu
Lemon bok choy



Oatmeal Banana Protein Pancakes (2 servings)


1 banana, mashed
1/4 cup almond milk
1 tsp vanilla extract
1 cup gluten-free oats
1 scoop True Protein Vegan85 French Vanilla
1 tbsp baking powder
1 tbsp dairy-free dark chocolate chips


1. Mix the wet ingredients together in a bowl.
2. Add the dry ingredients and mix well.
3. Pour 1/4 cup of batter (per pancake) in a non-stick pan or griddle and cook on both sides.

Lentil Linguine (4 servings)


230g (dry weight) cooked red lentil linguine
2 cups steamed green lentils
1 tbsp extra virgin olive oil or avocado oil
1.5 tbsp yeast seasoning
2 cups organic low sodium tomato and herb pasta sauce


1. Mix all of the ingredients together in a large bowl.
2. Transfer to a plate and top each serving with fresh coriander, if desired.

Lemon & Garlic Bok Choy (4 servings)


570g baby bok choy
2 tbsp coconut oil
4 cloves of garlic, minced
Pinch Himalayan pink salt
Pinch of black pepper
1 lemon, juiced

1. Clean, rinse, drain and cut the heads of the bok choy in half.
2. In a large pan, heat up the oil then add the garlic and cook until golden.
3. Add the bok choy to the pan, cut-side down.
4. Sprinkle with salt and pepper and cook for 2-3 mins until the bottom begins to brown.
5. Flip the bok choy over then cook for another 2-3 mins, or until the leaves are wilted.
6. Transfer to a plate and top with the lemon juice and some of the oil from the pan.

Barbecue Seared Tofu (4 servings)


570g extra firm tofu
Pinch of salt
Pinch of black pepper
1/2 cup barbecue sauce


1. Pre-heat the oven to 205°C. Drain and pat dry the tofu.
3. Cut the tofu into 1-inch cubes. Place on a lined baking tray.
5. Sprinkle salt and pepper over the tofu and bake in the oven for 15-20 mins.
7. Remove from the oven and coat with barbecue sauce.
8. Heat a non-stick pan over a medium heat and sear each edge of the tofu until the barbecue sauce caramelises a little. Serve with the lemon and garlic bok choy.

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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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