Low Calorie & Carb Meal Prep by Marek Fitness no.17

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 17 August 2018

Make cooking easier with this delicious and simple meal prep designed to work around your fitness regime

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Low Calorie & Carb Meal Prep by Marek Fitness no.17


  • Here is an example of an omnivore food diary for someone whose caloric needs are around 1800 kCal / 7530 kJ with approximately 37% protein / 39% carbs/ 24% fat macronutrient profile.

1800 kCal / 7530 kJ
167g protein
175g carbs
48g fat



Food Diary Breakdown

Oatmeal & banana protein pancakes
1/2 cup Greek yoghurt
1 cup peach, cut into cubes

Post-workout smoothie
True Protein WPI90
1 cup spinach
1/3 apple
4 strawberries
Water or milk (optional)

Mango salsa turkey meatballs
60g wholemeal spaghetti or spiralized zucchini
1/4 cup organic tomato pasta sauce
1 tbsp feta cheese

PM snacks
1 cup raspberries
30g mixed nuts

Barbecue grilled chicken
1/2 avocado
1/2 red capsicum
2 cups spiralized squash noodles

Night snack
Cottage cheese salad


Oatmeal & Banana Protein Pancakes (2 servings)

1 banana, mashed
1/4 cup milk (your choice dairy/almond/coconut)
1 tsp vanilla extract
1 cup oats
1 scoop True Protein WPI90 French Vanilla
1 tbsp baking powder

1. Mix the wet ingredients together in a bowl.
2. Add the dry ingredients and mix well.
3. Spoon the batter on to a non-stick pan or griddle to make the pancakes, flipping to cook both sides. Serve with Greek yoghurt and diced peach.

Grilled Chicken (4 servings)

570g chicken tenders
5 tbsp barbecue sauce
1 tsp black pepper
Sea salt

1. Pre-heat a grill or griddle pan to medium-high.
2. Trim and pat dry the chicken.
3. Toss the chicken in a large bowl with the barbecue sauce and spices.
4. Lay the chicken pieces on the grill or pan and cook, turning mid-way.

Mango Salsa Turkey Meatballs (4 servings)

570g minced turkey
1 egg, beaten
1/2 cup oats
1/4 cup salsa
1/3 cup mango, diced
1/3 cup capsicum, diced
Pinch of ground black pepper
Pinch of chilli flakes


Watch how to make this recipe on Marek Fitness' YouTube Channel.

Cottage Cheese Salad (2 servings)

2 cups cottage cheese
1/2 cup cucumber, diced
1/2 cup tomatoes, diced
1/2 lime, juiced
Black pepper
Sea salt


1. Toss all of the ingredients together and season to taste.

IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health careprofessional.