Vegetarian Meal Prep with Marek Fitness no. 7

Marek | @marekfitness by Marek | @marekfitness 6 February 2018

Overnight oats and roast sweet potatoes? Sounds like another fantastic vegetarian meal prep from Marek!

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Vegetarian Meal Prep with Marek Fitness no. 7



I am a 35-year-old male vegetarian working out five days per week and play volleyball twice a week for two 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.



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Food Diary Breakdown


Chocolate and PB Overnight Oats with Blueberries


Lunch #1

Chickpea “meatballs” with red rice pasta and steamed veggies


Lunch #2

Seared/baked tofu with broccoli and roasted sweet potatoes





True Protein WPI90 shake with berries



Buffet style salad

meal prep



Overnight Oats

¾ cup oats

1 cup almond milk

½ scoop Choc and Peanut Butter True Protein WPI 90

1 tbsp flax seeds

½ cup blueberries


Baked Tofu


400g extra firm tofu

Pinch of salt and black pepper

2 tbsp barbeque sauce (optional)



Preheat oven to 205 degrees Celsius.

Drain and pat dry tofu.

Cut in roughly 2-cm cubes.

Place tofu cubes on a parchment paper lined baking sheet.

Sprinkle salt and pepper over it.

Bake for about 15 to 20 minutes.

Take out and place in a large bowl, add barbecue sauce and toss well to coat all tofu with the sauce.

Place it back on the baking sheet and bake for another 5 to 10 minutes.


Roasted Sweet Potatoes


900g sweet potatoes 

Pinch of salt and black pepper

½ tsp of paprika

1 tbsp extra virgin olive oil



1.   Pre-heat oven to 205°C.

2.   Clean and cut in roughly 2cm wedges.

3.   In a large bowl mix wedges with spices and olive oil.

4.   Place the potatoes on an olive oil-sprayed baking sheet.

5.   Roast for about 45 minutes depending on the thickness of wedges.


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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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