Low Calorie & Carb Meal Prep by Marek Fitness no. 12

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 28 February 2018

Marek brings you another low-calorie meal prep to help you meet your nutrition goals this week

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Low Calorie & Carb Meal Prep by Marek Fitness no. 12


Here is an example of an omnivore food diary for someone whose caloric needs are around 1620 kCal / 6778 kJ with approximately 37% Carbs / 30% Fat / 33% Protein. Meal prep by Marek Fitness @marekfitness.

Macronutrient Distribution Profile

1620 kCal / 6778 kJ
133g Protein
148g Carbs
55g Fat


True Protein Whey Protein Isolate (WPI90)


Food Diary Breakdown


Spinach pepper omelette waffles

Whole grain toast

2 tbsp salsa

Morning Snack

Clean Snax or a Healthy Nut and Chia Seeds Bar


Whole grain flax seed wrap

85g rotisserie chicken breast (cooked weight)

1 cup spinach

4 cherry tomatoes

¼ raw capsicum

2 tbsp hummus

Pre Workout


1 tbsp peanut butter

Post Workout

True Protein WPI90


55g red capsicum chickpea pasta (dry weight)

115g ground turkey (cooked weight)

¼ cup tomato basil marinara

1 cup steamed broccoli

½ cup roasted carrots

Shopping List (4 days prep)

Veggies and Fruits

1 bag of spinach

2 large coloured capsicums

4 cups of broccoli

1 bundle of carrots

1 box of cherry tomatoes

1 large onion

4 apples

Dairy, Meats, Grains and Other

Rotisserie chicken

450g lean ground turkey

A dozen eggs

Box of hummus

Whole grain flax seed wrap

Whole grain toast

Red capsicum chickpea pasta

4 Nuts and Chia Seed Bar

Medium spice salsa

Organic marinara

Extra virgin olive oil

True Protein WPI

Organic peanut butter

Spices such as salt, pepper, garlic powder, paprika


Ground Turkey


450g ground turkey (93/7)

1 large diced onion

1 ½ tbsp olive oil

1 tsp garlic powder

1 tsp paprika

¼ tsp black pepper


1. In a large pan heat up olive oil, add onion reduce until golden.

2. Add turkey and spices, mix well until turkey is crumbled and browned.

3. Remove excess water and separate into 4 servings.

Roasted Carrots


6 to 8 large Carrots

½ tbsp olive oil

Spices of your liking


1. Pre-heat oven to 220°C.

2. Coat carrots evenly with oil and spices in a bowl.

3. Place on a baking sheet and bake for 25 to 30 minutes.

Spinach Waffle Omelettes (to make 1 large)


1 whole egg

2 egg whites

½ cup baby spinach

Pinch of salt, pepper and paprika


1. Turn on waffle iron

2. Mix eggs and egg whites with spices

3. Spray waffle with olive oil and add spinach torn into small pieces

4. Pour egg mixture onto iron and hold the iron down until waffle is made

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.