Women's Vegan Meal Prep by Marek Fitness no. 3

By Marek | @marekfitness
1 November 2017

vegan female meal prep

Background

Here is an example of a vegan prep that would apply to someone whose caloric needs are in the area of 1750 kCal / 7330 kJ with roughly 49% Carbs / 26% Fat / 25% Protein macronutrient distribution profile. 

 

Meal Prep Breakdown

Pre-workout:

2 rice cakes 

5 medium strawberries

Almond butter (1.5 Tbsp) 

 

Post-workout shake:

True Protein VEGAN85

1/2 banana 

 

Early Lunch:

Baby carrots (11ish)

Green pepper (1/2 cup)

Lentil pasta (2/3 cup dry)

Protein blend of edamame, beans, lentil and corn (1/2 cup)

Organic marinara sauce (2 Tbsp)

 

Second Lunch:

Old Fashioned Oats (1/2 cup)

Vanilla Almond Milk (3/4 cup)

Raspberries (1/2 cup)

French Vanilla True Protein VEGAN85 for taste (1 Tbsp) (optional) 

 

Snack:

Sprouted Bread

Hummus (1.5 Tbsp)

Avocado (1/3)

Sunflower Seeds (just few seeds) 

 

Dinner:

Meatless meatballs (4)

Turmeric kale cauliflower rice (1.5 cups)

Organic marinara sauce (1/2 cup) 

 

Macro-Nutrients:

1753 Calories/7335 kJ

214g Carbohydrates

114g Protein

49g Fat

 

Recipe

Turmeric Kale Cauliflower Rice:

Ingredients:

1/2 diced onion

1 large head cauliflower

1 Tbsp olive oil

3 cups kale (stems removed and cut into roughly 2-3cm pieces)

Pinch of Salt

Pinch of Black Pepper

1 Tbsp Turmeric

 

Directions:

1. Peel and cut your sweet potatoes into 1.5cm cubes.

2. Wash and dry cauliflower, remove all greens and cut into a few even sections (like 4).

3. Use grater (medium sized holes) or a food processor to grate the cauliflower into rice, leaving the stems out.

4. Place in paper towel and squeeze the water out of the grated batch.

5. In a large pan, sauté your dices onion in oil until golden, add cauliflower and cook cauliflower for about 5 minutes covered mixing occasionally. 

6. Add spices and kale, mix well and cook until kale wilts and softens to your desired preference.  

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