Women's Meal Prep by Marek Fitness no. 4

By Marek | @marekfitness
8 November 2017

meal prep

Background 

Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1758 kCal / 7355 kJ with roughly 32% Carbs / 32% Fat / 36% Protein.

 

Macronutrient distribution profile

1758 Calories 
159g Protein
141g Carbs
62g Fat

 

Supplements

True Protein WPI90

True Protein Glutamine

True Protein Pre-Workout

 

Food Diary Breakdown

Breakfast

2 hardboiled eggs

3 slices (60g) premium Canadian bacon

1 cup strawberries

 

Snack

1 cup Greek yogurt

½ cup blueberries

1 tbsp of chia seeds

 

Lunch

170g sweet potato

115g baked/grilled salmon 

170g roasted Brussel sprouts

 

Pre-workout

2 rice cakes

2 tbsp salted caramel protein peanut butter

 

Post Workout

True Protein WPI90

 

Dinner

1 cup spinach

1 cup lettuce

1 cup skinless chicken breast

½ avocado

60g capsicum

2 tbsp of feta cheese

Lime

½ cup strawberries

 

Recipes
 

Sweet Potatoes

Makes 4 servings

Ingredients

680g sweet potatoes 

1 tbsp extra virgin olive oil

2 tsp of smoked paprika, black pepper, red crushed pepper, sea salt mixture

 

Directions

1. Preheat oven to 205˚C.

2. Cut sweet potatoes cut lengthwise into home fries, roughly 2cm thick. 

3. In a large bowl toss the fries in oil and spices. I prefer to use smoked paprika, black pepper and few flakes of red crushed pepper.

4. Lay on baking sheet layered with baking foil and bake for about 30 to 40 minutes (depending on how thick you cut them) until done.

 

 

Brussel Sprouts

Makes 4 servings

Ingredients

680g Sweet potatoes 

1 tbsp extra virgin olive oil

1 tsp of black pepper and sea salt mixture

 

Directions

1. Preheat oven to 205˚C.

2. Cut Brussel sprouts in half. 

3. In a large bowl toss the fries in oil and spices. I prefer to use smoked paprika, black pepper and few flakes of red crushed pepper.

4. Lay on baking sheet layered with baking foil and bake for about 35 to 40 minutes until crispy.

 

 

Baked Salmon 

Makes 4 servings

Ingredients

450 g wild caught salmon fillets

Pinch of salt

Pinch of black pepper

Pinch of parsley

1 tsp olive oil

 

Directions

1. Preheat oven to 205˚C.

2. Place the salmon fillets in a baking dish lined with tinfoil.

3. Add salt, pepper and parsley. 

4. Drizzle with olive oil. 

5. Bake in the oven for roughly 20 minutes or until cooked to your liking. 

 

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