Meal Prep by Marek Fitness no. 5

By Marek | @marekfitness
15 November 2017

meal prep plan

Background 

Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1725 kCal / 7217 kJ with roughly 24% Carbs / 34% Fat / 42% Protein.

 

Macronutrient distribution profile

1725 Calories / 7217 kJ

180g Protein

105g Carbs

65g Fat

 

Supplements

True Protein WPI90

True Protein Glutamine

True Protein Pre-Workout

 

Food Diary Breakdown

Breakfast

Veggie frittata

½ grilled peach

 

Snack

40g of Clean Matcha Snax by Melissa’s Produce

 

Lunch

True Protein Pancakes

½ cup raspberries

15g salted caramel protein peanut butter

 

Pre Workout Snack

150ml fat-free natural Greek yogurt

 

Post Workout Snack

True Protein WPI90

 

Post Workout Meal

2 cups spaghetti squash

115g ground lean turkey

0.4 cups of organic marinara sauce

1 tbsp parmesan cheese

 

Dinner

3 cups spinach

130g grilled chicken breasts

¼ avocado

½ cup capsicum

1 tbsp pomegranate

2 tbsp feta cheese

1 roma tomato

½ cup cucumber

1 large radish

¼ cup raspberry Greek yogurt dressing

 

 

Recipes
 

Veggie Frittata

Makes 4 servings

Ingredients

1 diced onion

1 tbsp olive oil

8 whole eggs

12 egg whites

4 cups baby spinach

2 sliced tomatoes 

Pinch of salt and pepper

 

Directions

1. Preheat oven to 205˚C.

2. Whip your eggs and eggs whites with salt and black peppers in a bowl.

3. In a large pan heat up olive oil and cook onion until golden.

4. Add spinach and mix until all spinach fits the pot and is wilted.

5. Pour the onion/spinach mixture and egg mixture into a baking glass dish, mix gently and top with tomato slices.

6. Bake for about 20 to 25 minutes until eggs are set and cooked (use toothpick to check).

 

 

Spaghetti Squash

Makes 3-4 servings

Ingredients

1 large or 2 smaller spaghetti squash 

1 tbsp extra virgin olive oil

1 tsp of black pepper and sea salt to taste

 

Directions

1. Preheat oven to 205˚C.

2. Lightly oil a baking sheet or coat with olive oil spray.

3. Cut the squash in half lengthwise and scrape out the seeds.

4. Drizzle with olive oil and sprinkle with salt and pepper.

5. Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 30-40 minutes.

6. Remove from oven and let rest until cool enough to handle.

7. Using a fork, scrape the flesh to create long strands.

 

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