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

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 18 October 2018

Your go-to for meal prep ideas this week

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


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


True Protein WPI90 (Whey Protein Isolate)

Food Diary Breakdown

Acai smoothie bowl

Morning Snack
¼ mixed nuts

1.5 cup zucchini (zoodles)
Slow cooker salsa chicken

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

True Protein WPI90 (Whey Protein Isolate)

Citrus-baked cod fish
Roasted carrots and Brussel sprouts

Crock-pot salsa chicken (4 servings)

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


  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)

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


  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)

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


  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

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)


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

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

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.