Low Calorie & Carb Meal Prep by Marek Fitness No.20

True Protein Blogger by Marek Fitness |@marekfitness 18 October 2018

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Low Calorie & Carb Meal Prep by Marek Fitness No.20

Background

Here is an example of an omnivore low carb food diary for someone whose caloric needs are around
1818 kCal / 7606 kJ with approximately 33% Protein / 38% Carbs/ 29% Fat macronutrient profile.

1818 kCal / 7606 kJ
153g Protein
171g Carbs
58g Fat

Supplements

True Protein WPI90 (Whey Protein Isolate)

Food Diary Breakdown

Breakfast
Acai smoothie bowl

Morning Snack
¼ mixed nuts

Lunch
1.5 cup zucchini (zoodles)
Slow cooker salsa chicken

Afternoon Snack
2 mandarins
Dark chocolate nut bar (store brought)

Post-workout
True Protein WPI90 (Whey Protein Isolate)
Banana

Dinner
Citrus-baked cod fish
Roasted carrots and Brussel sprouts

Crock-pot salsa chicken (4 servings)

Ingredients
680g skinless chicken breast
2.5 cups organic salsa
Black pepper, paprika, sea salt to taste

Method

  1. Clean, trim and pat dry the chicken

  2. Place chicken in a crock-pot

  3. Cover with salsa and toss around coat evenly

  4. Cover and cook for 3.5-4 hours on High or 7 hours on low

  5. Shred the chicken in the slow cooker and toss with the salsa until well-mixed

Citrus Baked Cod (4 Servings)

Ingredients
680g Icelandic Cod fish
2 sliced lemons
1.5 tbsp melted avocado oil
1 tsp citrus spice

Method

  1. Preheat oven to 205 degrees Celsius

  2. Pat dry fish cut in 4 pieces

  3. Using a brush gently apply coconut oil on the fish

  4. Place fish on a parchment paper lined baking sheet or an oil-coated glass dish

  5. Sprinkle spices and place lemon slices over fish evenly

  6. Bake for about 18 to 20 minutes

Roasted carrots and Brussel sprouts (4 servings)

Ingredients
16 to 20 small coloured carrots (340g)
680g Brussel sprouts (cut ends off and in half)
2 tbsp avocado oil
Spices of your liking

Method

  1. Preheat oven to 220 degrees Celsius

  2. Coat veggies evenly with oil and spices in a large bowl

  3. Place on a baking sheet and roast for about 20 minutes

Acai Bowl

Ingredients
1 pack (100g) of frozen Acai fruit (unsweetened)
1 cup Greek Yogurt
180ml almond milk
1/4 cup berries (your choice)
1 tbsp chia seed
1 tbsp shredded coconut (unsweetened)

Method

  1. Blend Acai fruit, Greek yogurt, and almond milk

  2. Top with berries, chia seeds and coconut as desired

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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.