Vegetarian Meal Prep With Marek Fitness no.15

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 25 October 2018

Here's how to prepare a vegetarian-filled calorie controlled daily meal plan with Marek Fitness

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Vegetarian Meal Prep With Marek Fitness no.15

Background

 

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

Supplements

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

Breakfast

True Protein Pancakes
¼ cup nut butter
1 cup strawberries

Snacks

½ cup capsicum
2 tbsp. hummus
15 rice crackers
Banana
3 hardboiled eggs
True Protein Whey Isolate WPI90

Lunch

1.5 cup spaghetti squash
3 tbsp. organic salsa
1 cup steamed broccoli
1 serving of vegetarian meatballs (4 meatballs)

Dinner

Bean chilli con carne
1 serving of barbeque sesame tempeh
1 cup steamed green beans
1.5 cups roasted turmeric curry cauliflower

Recipes

Bean chili con carne (6 servings)

Ingredients

1 diced onion
1 tbsp. olive oil
3 cans of beans (drained and rinsed)
2 cans of roasted tomatoes
3 diced carrots
2 diced red capsicums
1 low-salt chili seasoning
2 cups of water or vegetable stock

Method

  1. Put all ingredients into a slow cooker and cook on high for 3-4 hours

Spaghetti Squash (4 servings)

Ingredients

1 large spaghetti squash
2 tsp avocado oil
Salt and pepper

Method

  1. Preheat oven to 205 degrees Celsius

  2. Cut off ends of the spaghetti squash and cut the squash length-wise and in half

  3. Scoop out spaghetti squash seeds

  4. Season the insides with salt and pepper

  5. Drizzle avocado oil on the insides of the spaghetti squash and rub on evenly

  6. Line a large baking tray with baking paper and place the squash on the T cut side down

  7. Bake for around 60 minutes or until insides are golden brown and exterior is easily pierced with a fork

  8. Once baked, use a fork to pull the spaghetti-like strings of squash out

Roasted Cauliflower (4 servings)

Ingredients

1 large head of cauliflower (cut into medium florets)
1.5 tbsp. avocado oil
1 tsp turmeric
1 tsp curry powder
Salt and pepper

Method

  1. Preheat over to 205 degrees Celsius

  2. Coat vegetables evenly with oil and spices in a large bowl

  3. Place on a baking sheet and roast for 15-20 minutes

Barbeque Tempeh (3 servings)

Ingredients

1 packet of organic tempeh (cut into thick rectangular prisms
1 tbsp. avocado oil
½ cup BBQ cooking sauce
1 cup water or vegetable stock
1 tbsp. sesame seeds

Method

  1. Place cut tempeh and BBQ sauce in a large zip-lock bag, mix well and store in the fridge for a minimum of 30 minutes

  2. Heat oil in a non-stick pan on medium heat, add tempeh and cook for around 5 minutes. Ensure you cover the pan in between mixing

  3. Add water or vegetable stock and continue mixing until the sauce coats the tempeh. The tempeh should be sticky and soft

  4. Sprinkle with sesame seeds when serving

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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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