Vegetarian Meal Prep with Marek Fitness no. 9

By Marek | @marekfitness
15 February 2018

vegetarian meal prep

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 Whey Protein Isolate 

True Protein Glutamine

True Protein Pre (at times)

 

Food Diary Breakdown

Breakfast

Cacao peanut butter overnight oats with strawberries  

 

Lunch #1

Lentil stuffed capsicums

 

Lunch #2

Bean kale stew with hard-boiled egg

 

Snacks

Hard-boiled egg whites

Nectarine

Strawberries with peanut butter

True Protein WPI 90 shake

 

Dinner

Buffet style salad made of following:
Boiled spicy tempeh
Spinach 
Kale
Tomatoes
Broccoli
Carrots
Avocado
Capsicums
Cucumbers
Hummus 

 

Recipes

Overnight oats

¾ cup oats

1 cup amond milk

½ scoop True Protein WPI90 (Chocolate and Peanut Butter)

1 tbsp peanut butter

1 tbsp True Protein Cacao Powder

½ cup strawberries

 

Boiled spicy tempeh

Ingredients

400g organic tempeh

Pinch of salt

Pinch of black pepper

½ tsp red chili flakes

½ tsp paprika

2 cups vegetable stock

 

Directions

1.   Cut Tempeh into 1 to 2 cm cubes

2.   In a large pot add broth, tempeh and all spices, mix well

3.   Bring to boil, cover, turn the heat down and let simmer for about 5 minutes

4.   Drain Tempeh and store for salads

 

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 stock (preferably low sodium vegetable)

Bunch of kale torn into small pieces, stalk removed

Salt and pepper to taste

2 tbsp of olive oil

2 tsp low sodium soy sauce

5 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.   Hard-boil  eggs and place on top of your stew 

5.   Top with sriracha and or cheese (optional)

 

Lentil stuffed capsicums

Ingredients

5 halved coloured capsicums

1 diced large onion

1.5 cups cooked lentils

3 stalks diced celery 

1 cup organic marinara sauce

1.5 cups frozen veggies mix (carrots, corn, green beans)

1.5 tbsp of olive oil

½ cup sharp cheddar (optional)

Oregano, paprika, salt and pepper to taste

 

Directions

1.   Preheat oven to 205°C

2.   Place halved peppers on oiled baking sheet cut side down and bake for about 20 minutes

3.   In a large pan heat up olive oil, add onion and celery, and reduce until golden

4.   Add lentils, frozen veggies, marinara sauce and spices, mix well on medium heat for 5 minutes until frozen veggies are up to heat and all mixed well

5.   Take peppers out of the oven (after 20 minutes), turn over and fill evenly with the lentil mixture

6.   Sprinkle with cheese (optional)

7.   Place back in the oven for 10 to 15 minutes or until cheese is melted and slightly browned

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