Vegetarian Meal Prep With Marek Fitness No. 16

Marek Fitness |@marekfitness by Marek Fitness |@marekfitness 20 November 2018

Marek’s vegetarian meal prep will keep your taste buds happy and your belly full and healthy

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Vegetarian Meal Prep With Marek Fitness No. 16

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Low carb vegetarian day

Supplements

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

Breakfast #1

Matcha oat crepes with almond butter
6 strawberries

Breakfast #2

Tomato spinach veggie sausage frittata

Pre-workout

1 cup Greek yoghurt
2 strawberries
¼ blueberries

Post-workout

True Protein Whey Isolate WPI90 and banana​​

Lunch

Herbs and spices baked tofu
Curry seasoned quinoa
Sautéed onions and peppers
Sriracha sauce

Snacks

Watermelon

Dinner

Black bean edamame pasta
1/3 avocado

Recipes

Matcha oatmeal crepes (3 servings)

Ingredients

½ cup old fashioned oats
½ cup whole wheat flour
2 large eggs
1 ½ cup skim milk
1 tsp bicarbonate of soda
2 scoops True Protein Matcha powder
Pinch of salt
Coconut oil spray

Method

  1. Blend oats in the blender until roughly ground

  2. In a medium bowl add oats, flour, matcha, salt, bicarbonate of soda and mix well

  3. Add eggs and milk and blend until smooth and add the mix to the bowl

  4. Heat a medium/large non-stick pan over medium heat and barley coat surface with coconut oil spray

  5. Using a ¼ cup measuring cup pour batter in the hot pan and tilt the pan around to coat evenly

  6. Cook until you see bubbles

  7. Carefully turn the crepe over and cook for 15 seconds on the other side

Black bean edamame pasta (4 servings)

Ingredients

125g black bean pasta
1 can of tinned tomatoes
3 tbsp sundried tomato pesto
1 cup steamed edamame
Avocado

Method

  1. Cook pasta according to package directions and remove water from the pan

  2. Add pesto, edamame and tomatoes, mix well

  3. Transfer to plate and top each serving with 1/3 of an avocado

Spinach tomato veggie sausage frittata (4 servings)

Ingredients

4 handfuls of spinach
2 large tomatoes sliced
6 whole eggs
12 egg whites
2 sliced veggie sausages
¼ tsp black pepper
¼ tsp sea salt
1 tsp smoked paprika
Avocado oil cooking spray

Method

  1. Preheat oven to 190 degrees Celsius

  2. In a bowl whisk whole eggs, egg whites and spices together

  3. Spray glass baking dish with avocado oil spray

  4. Add spinach and sausage into the dish, cover with egg mixture and mix lightly

  5. Top with tomato slices and additional spices

  6. Add mozzarella cheese (optional)

  7. Bake for approximately 25-35 minutes until the eggs are cooked

Herbs and spices baked tofu (4 servings)

Ingredients

600g extra firm tofu
2 tsp herbs and spices mix
1 tbsp avocado oil
Pinch of salt

Method

  1. Preheat oven to 205 degrees Celsius

  2. Drain and pat dry tofu

  3. Cut tofu into roughly 2 cm cubes

  4. In a large bowl coat with spices and oil, mix to coat evenly

  5. Line a baking tray with baking paper and place tofu into the oven for 15-20 minutes

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