Low Calorie & Carb Meal Prep by Marek Fitness No.22

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 31 December 2018

Check out Marek's meal prep #22, making the process of planning your meals easier

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Low Calorie & Carb Meal Prep by Marek Fitness No.22


Low-calorie vegetarian day


True WPI90




Chia hemp overnight oats with berries



True WPI90

Salad for lunch

140g baked tofu
3 handfuls baby spinach
½ cup diced pepper
½ cup cherry tomatoes
2 tbsp hummus
1 tbsp walnuts
1 hardboiled egg
½ avocado


½ cup cottage cheese
13 baby carrots
3 mini cucumber


Veggie Shepherd’s pie


Chia hemp overnight oats (3 servings)


½ cup hemp seeds
½ cup old fashioned oats
2 TP Scoops True WPI90 French Vanilla
2 tbsp chia seeds
2 cup unsweetened vanilla almond milk
Pinch of cinnamon
1.5 cup of berries


  1. Mix all ingredients except berries in a bowl until well combined

  2. Divide between 3 mason jars, close the lid and store in the fridge for a few hours or overnight to thicken

  3. Remove from fridge, add more milk if needed, top with 1/3 cup berries

Chipotle baked tofu (4 servings)


570g extra firm tofu
2 tsp chipotle spice mix
1 tbsp avocado oil
Pinch of salt


  1. Preheat oven to 205 degrees Celsius

  2. Drain and pat dry tofu and then cut in 2cmish cubes

  3. In a large bowl, coat tofu with spies and oil evenly

  4. Place tofu cubes onto baking paper lined tray and roast for 15-20 minutes

Veggie Shepard’s Pie (4 servings)


3 cup steamed lentils
1 1/3 cup low sodium chicken broth
3 cups broccoli
1 cup frozen mixed veggies
4 cups cauliflower
1 cup of basil tomato sauce
3 tbsp parmesan cheese
1 diced onion
2 cloves of garlic
1.5 tbsp avocado oil
Pinch of sea salt and pepper


  1. Preheat oven to 200 degrees Celsius

  2. Cut broccoli and cauliflower into small pieces and steam for 10 minutes

  3. In a large pan sauté onion in the avocado oil on a medium heat until golden

  4. Add lentils, pepper, salt, frozen veggies and broth, mix well until broth is close to all evaporated

  5. Add sauce and mix well for a few minutes

  6. Add 1.5 tbsp of the cheese, stir well and remove from the heat

  7. In a blender combine broccoli, cauliflower, ½ tbsp cheese, garlic, 2 tbsp broth, slat and pepper and blend until mash-like consistency

  8. Add lentils and veggie mixture to a glass baking dish and sprinkle with remaining cheese

  9. Bake for 20 minutes

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.