Vegetarian Meal Prep with Marek Fitness no. 5

Marek Fitness by Marek Fitness 21 December 2017

Check out this easy and appetising vegetarian low-carb meal prep by Marek Fitness

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Vegetarian Meal Prep with Marek Fitness no. 5

 

Background

I am a 35 year old male, vegetarian, working out 5 days a week and playing volleyball twice a week for 2 hours on average. I weigh around 93kg and with this meal prep I maintain roughly a 10 to 12% body fat level. I also allow myself to eat whatever meal I feel like twice a week, especially around leg day and back day.
 

Supplements

True Protein WPI90
True Glutamine
True Creatine

 

2850 kCal / 11920 kJ

193 g Protein

341 g Carbs

79 g Fat

 

Food Diary Breakdown

Breakfast Overnight Oats:

¾ cup Oats

1 cup Almond Milk

½ scoop Chocolate True WPI90

1 Tbsp Flax Seeds

½ cup Pomegranate

 

Lunch #1:

Chickpea Pasta Stuffed Peppers

 

Lunch #2:

Bean Kale Stew with Fried Egg

 

Snacks:

Greek Yogurt with Berries

Medium Apple

40 g Mixed Nuts

 

Workout Snacks:

Raspberry Mini Muffins

True WPI90 Shake

marek fitness vegetarian meal prep

Dinner #1:

2 Veggie Burgers 

150 g of Sweet Potatoes

 

Dinner #1:

3 cups Romaine Lettuce

½ cup Peppers

¼ cup Cucumber

¼ Avocado

Hardboiled Egg

¼ cup Roasted Chickpeas

¼ cup Pomegranate

5 Plantain Chips

Roma Tomato

1.5 Tbsp Hummus

  

protein oatmeal bites

Recipes

Protein Oatmeal Bites

Ingredients:

Wet and dry ingredients as shown in the pic.

Directions:

1. Preheat oven to 350°F

2. In a large bowl mix all wet ingredients and then slowly add and mix in all dry stuff 

3. Once all mixed well pour evenly into a 2 inch muffin pan (sprayed with olive oil) as shown in the picture

4. Place topping on top per your liking

5. Bake for approximately 14 minutes

 

Bean Kale Stew:

Ingredients

1 onion diced
3 cans of beans (northeastern, pinto and/or your choice) drained and rinsed but preserve liquid from one can
5 cups broth (preferably low sodium vegetable)
Bunch of kale torn into small pieces no stalk (like 10 cups)
Salt and pepper to taste
2 tbsp of olive oil
2 tsp low sodium soy sauce
6 eggs
Sharp cheddar (optional)

Sriracha (optional) 


Directions:

1. In a large pan heat up olive oil, add onion  reduce until golden

2. Add beans, reserved liquid, broth, soy sauce and spices and bring to simmer. 

3. Add kale stir well until kale wilts. Let simmer for about 20 minutes to make kale tender.

4. Fry your eggs (sunny side up), place on top of your stew. 

5. Top with sriracha and or cheese.

 

Roasted Garbanzo Beans (Chickpeas): 

Ingredients

1 can of Garbanzo Beans
1 Tbsp Extra Virgin Olive Oil

1 Tbsp of Roasted Vegetable Spice Mix


Directions:

3. Preheat oven to 450 degrees Fahrenheit (230 degrees Celsius)

4. Drain and paper towel dry chickpeas.

5. In a bowl drizzle with oil and season with spices.

6. Toss chickpeas to coat all in the oil/spice mix.

7. Lay on baking dish evenly.

8. Roast for 35 to 45 minutes depending on the texture you prefer.

 

Baked Plantains

Ingredients:

2 Plantains

1 Tbsp Olive Oil

2 tsp True Cinnamon

 

Directions:

1.     Preheat oven to 400°F / 250°C

2.     Peel the plantains, cut into thin slices (the thinner the crispier)

3.     Place slices in a bowl, drizzle with oil and cinnamon, and coat the slices evenly

4.     Line a baking tray with parchment paper and place the plantain slices flat in one layer

5. Bake for 20-40 min (depending on thickness of the slices), or until the edges are golden

 

Greek Yogurt with Berries

 I use 1 cup Greek yogurt on top of 1 Tbsp Chia seeds topped with ½ to ¾ cup berries and dash of True WPI90 to help the flavor

 

Chickpea Stuffed Peppers

The recipe is not tested enough to be shared.

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