Vegetarian Meal Prep with Marek Fitness no.14

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

Pancakes, pasta, and protein! Who said meal prepping had to be boring? Check out the latest veggie meal plan

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Vegetarian Meal Prep with Marek Fitness no.14

Background

  • 35-year-old male
  • Vegetarian
  • Working out 5 days a week
  • Plays Volleyball 2 hours a week
  • Weighs 93kg
  • This meal prep helps maintain roughy a 10 to 12% body fat level
  • 2 cheat meal a week

Supplements

True Protein Whey Isolate WPI90
True Protein Glutamine
True Protein Pre-workout

Food Diary Breakdown

Breakfast
Almond cottage cheese pancakes
Blueberries

Lunch #1
Black bean pasta salad

Pre-workout
Chocolate Acai overnight oats

Post-workout
True Protein Whey Isolate WPI90
Apple

Snacks
Carrots, celery and capsicums with hummus
Cashews with 80% dark chocolate

Dinner
Beauty of a salad
3 cups spinach
1/2 cup corn
1 cup Edamame
1 cup cherry tomatoes
1 cup broccoli
1.5 hard boiled egg
1/2 an avocado

Recipes

Almond cottage cheese pancakes (2 servings)

Ingredients
3 eggs
1 cup Cottage cheese
1/3 cup almond flour
1 scoop True Protein Whey Isolate WPI90 French Vanilla
1/2 tsp. bicarbonate soda
1 tsp. vanilla extract

Method
1. Mix wet ingredients in a bowl
2. Add dry ingredients and mix well
3. Make pancakes on a non-stick pan (1/4 cup measuring cup per pancake)

Chocolate Acai cashew overnight oats

Ingredients
3/4 cup oats
1 cup cashew milk
1/2 scoop True Protein Whey Isolate WPI90 Rich Chocolate
1 scoop True Protein Acai Powder
1/2 cup frozen or fresh berries
1/2 cup cashew yogurt

Method
1. Mix oats, milk, protein and acai well in a mason jar
2. Top with berries and yoghurt, store in the fridge overnight

Black bean pasta salad (4 servings)

Ingredients
28g (dry weight) cooked black bean pasta
2 cups of cooked shelled Edamame
4 tbsp. basil pesto
2 tbsp nutritional yeast
1 packet of frozen mixed vegetables
1 cup black beans, corn and/or lentils
A pinch of your seasoning of choice

Method
1. Mix all ingredients well in a large bowl
2. Transfer to plate and top each serving with nutritional yeast and celery (optional)

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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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