Low Calorie & Carb Meal Prep by Marek Fitness no.18

True Protein Blogger by Addition Collaborator 05 September 2018

You don’t have to be a chef to get meal prep down pat. Discover five tasty new ideas perfect for novices

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Low Calorie & Carb Meal Prep by Marek Fitness no.18

Background

Here is an example of an omnivore food diary for someone whose caloric needs are around
1400 kCal / 5860 kJ with approximately 40% Protein / 30% Carbs/ 30% Fat macronutrient profile.

1400 kCal / 5860 kJ
141g Protein
106g Carbs
46g Fat


Food Diary Breakdown

Breakfast smoothie
1.5 cups spinach
1 scoop of True Protein WPI90 French Vanilla
1/2 banana
1 Tbsp natural peanut butter
1 cup unsweetened almond milk

AM snack
3/4 cup low-fat cottage cheese
1/4 tsp cinnamon
2 strawberries

Lunch
200g rotisserie chicken leg quarter (no skin)
1.5 cups steamed cauliflower
1.5 cups roasted asparagus

PM snack
2 cups watermelon

Dinner
170g herb and garlic salmon
1/2 avocado
1 cup capsicum, diced
1/2 cup broccoli, chopped
5 cherry tomatoes
3 cups baby spinach
1/2 cup baby cucumber
Lemon juice, to serve

Recipes

Broiled Herb and Garlic Salmon (makes 4 servings)

Ingredients
680g salmon
1 tbsp melted coconut oil
1 tsp herb and garlic spice blend

Method
1. Turn the oven to high broil.
2. Pat the fish dry and cut into 170g pieces.
3. Using a brush, gently apply the coconut oil to the fish.
4. Place the fish on a baking tray lined with parchment paper and sprinkle with the herb and garlic seasoning.
5. Broil for 5 minutes. Serve with colourful salad.


Roasted Asparagus (makes 4 servings)

Ingredients
6 cups asparagus
Seasoning of your choosing
1.5 tbsp coconut oil

Method
1. Pre-heat the oven to 200°C/400°F.
2. Wash and cut the woody ends off the asparagus.
3. In a large bowl, add the asparagus, chosen seasoning and oil, and mix well.
4. Place the asparagus on a baking sheet.
5. Roast for approx. 15-20 minutes, depending on the thickness of the asparagus.

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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 care professional.