Meal Prep by Marek Fitness no. 6

By Marek Fitness
30 November 2017

meal prep for women

Preparing is the key to eating a well balanced and healthy diet! Another inspirational meal prep by Marekfitness.


You will find here below a detailed example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1683 kCal / 7042 kJ with roughly 38% Carbs / 30% Fat / 32% Protein.

This macronutrient distribution would usually fall into the weight maintenance category.
1683 kCal / 7042 kJ
137 g Protein
160 g Carbs
55 g Fat


True Whey Protein Isolate

True Glutamine

True Pre-workout (at times)

Food Diary Breakdown


½ cup Old Fashioned Oats
½ cup Blackberries
3 Strawberries
1 cup Almond Milk
½ scoop True WPI 90 French Vanilla


2 Rice Cakes
½ Banana
2 Tbsp Protein Peanut or Almond Butter


1.5 cups Bell Peppers
4 oz (115 g) baked Chicken Breasts
½ baked Plantain

Pre Workout Snack:

1 cup of 2% Greek Yogurt
½ cup Blackberries
1 Strawberry

Post Workout Shake:

True WPI 90 of your favourite flavour
½ Banana


Lean Turkey Stuffed Pepper
9 Baby Carrots
1.5 Tbsp Hummus

Shopping List (4-day prep):

Veggies and Fruits:

4 cups Blackberries or Blueberries (fresh or frozen)
2 cups Strawberries (fresh or frozen)
4 Bananas
2 Plantains
6 large or 8 medium colored Bell Peppers
16 oz (450 g) Baby Carrots
1 medium Onion
3 stalks of Celery (optional)
2 cloves of Garlic

Dairy, Meats, Grains and Other:

½ gallon of Unsweetened Almond Vanilla Milk
4 cups of 2% Greek Yogurt
2 oz (60 g) Shredded Low Fat Mozzarella Cheese
1 lb (500 g) Chicken Tenders or Breast
1 lb (500 g) 93/7 Ground Turkey
2 cups Old Fashioned Oatmeal
1 pack of Rice Cakes
1 box of Hummus
2 cups of Tomato & Basil Marinara Sauce
Whey Protein Isolate (WPI 90)
Protein Almond or Peanut Butter
Extra Virgin Olive Oil
Spices such as Salt, Pepper, Paprika, etc.

Baked Chicken


16 oz (450 g) Chicken Tenders
1 to 2 Tbsp Olive Oil
Pinch of Salt, Pepper, Smoked Hungarian Paprika


1.     Preheat oven to 400°F / 205°C
2.     Place chicken in large bowl, drizzle with oil and spices, spread evenly on the meat
3.     In a 13" x 9" baking dish, place chicken breasts side by side, with no overlaps
4.     Bake for 15-20 min, until meat thermometer, reads 160-170°C
5.     Cover the dish with foil and allow for rest for about 10 min while the juices settle before slicing (optional).


Baked Plantains


2 Plantains
1 Tbsp Olive Oil
2 tsp Cinnamon


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


Turkey Stuffed Peppers


2 large or 3 medium Peppers
16 oz (450 g) Lean Turkey
3 stalks of Celery (diced)
1 medium Onion (diced)
2 Garlic cloves (diced)
2 cups Tomato & Basil Marinara Sauce
2 oz (60 g) Shredded Low Fat Mozzarella Cheese
1 to 2 Tbsp Extra Virgin Olive Oil
1 Tsp of Black Pepper and Sea Salt to taste


1.     Preheat oven to 400°F/250°C
2.     Lightly grease glass dish (13”x9”) or use olive oil spray
3.     Clean and cut 2 large peppers in half. Place them cut side down, bake for 15 min
4.     In a large pan heat up olive oil, add celery, onion and garlic, reduce until golden
5.     Add ground turkey and spices. Cook throughout until meat is browned, drain excess juice
6.     Add and mix marinara sauce, boil and let simmer for about 5 min with occasional mixing
7.     Flip the peppers cut side up and fill them evenly with the turkey mixture
8.     Sprinkle evenly with mozzarella cheese and bake for about 10 min until the cheese melts

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