Vegetarian Meal Prep with Marek Fitness no. 18

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 11 January 2019

This plan will help you prep a day's worth of vegetarian goodness

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Vegetarian Meal Prep with Marek Fitness no. 18

Background

Vegetarian day

Supplements

True Protein WPI90
True Protein Glutamine
True Protein Pre-Workout

Breakfast

Spinach tomato sweet potato frittata

Pre-workout

Chocolate maca overnight oats with pomegranate

Post-workout

True Protein WIP90
Salad for lunch
Veggie burger patty
3 handfuls of baby spinach
½ cup diced capsicum
½ cup cherry tomatoes
½ cup cucumbers
1 tbsp hummus
6 blackberries
½ avocado

Snack

Apple with 1.5 tbsp True Protein Natural Almond Butter

Dinner

Spaghetti-stuffed capsicums

Recipes

Spinach tomato sweet potato frittata (serves 4)

Ingredients

1 diced onion
5 cups of baby spinach
1 cup of halved cherry tomatoes
2 cups baked and cubed sweet potatoes
8 whole eggs
16 egg whites
1.5 tbsp olive oil
¼ tsp black pepper
¼ tsp sea salt
1 tsp smoked paprika

Method

  1. Preheat oven to 190 degrees Celsius

  2. In a bowl mix whole eggs and egg whites together

  3. Lightly grease glass dish with olive oil spray

  4. In a large pan heat up measured olive oil, add onion and reduce until golden

  5. Add sweet potatoes and spices and brown potatoes slightly

  6. Add spinach and mix well until wilted

  7. Pour sweet potato/spinach mixture into the greased dish, pour egg mixture on top and mix lightly

  8. Top all with tomato slices and bake in the oven for approximately 25 minutes

Chocolate maca overnight oats

Ingredients

½ cup oats
¼ cup almond milk
½ TP scoop True Protein WPI90 Rich Chocolate
1 TP scoop True Protein Maca Powder
¼ cup pomegranate arils

Method

  1. Mix oats, milk, protein and maca well in a mason jar

  2. Store in the fridge overnight, top with arils once removed from the fridge

Spaghetti-stuffed capsicums (serves 5)

Ingredients

5 halved coloured capsicums
1 diced large onion
1 cup cooked chickpea spaghetti
1.5 cup diced tomatoes
1 cup marinara sauce
1.4 cup frozen veggies mix
1.5 tbsp avocado oil
½ cup low-fat mozzarella cheese
Pinch of herb and garlic mixed spices or spicy herbs of your choice

Method

  1. Preheat oven to 205 degrees Celsius

  2. Place halved capsicums

  3. On an oiled baking sheet cut side down and bake for 15 minutes

  4. In a large fry pan heat up oil, add onion and reduce until golden

  5. Add frozen veggies, diced tomatoes, marinara sauce and spices. Mix well on medium heat for 5 minutes until frozen veggies thaw and cook slightly

  6. Add cooked spaghetti and mix well with veggie mix

  7. Take capsicums out of the oven, turn over and fill evenly with the spaghetti mixture

  8. Sprinkle with more spices if desired and then add cheese

  9. Place back in the oven for 10 to 15 minutes or until cheese is melted and slightly browned on top

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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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