Background
I am a 35 year old male, vegetarian, working out 5 days a week and playing volleyball twice a week for 2 hours on average. I weigh around 93kg and with this meal prep I maintain roughly a 10 to 12% body fat level. I also allow myself to eat whatever meal I feel like twice a week, especially around leg day and back day.
Supplements
Meal Prep Breakdown
Almond Chia Overnight Oats with Strawberries and frozen Blueberries
Spinach Peppers Egg Cups
WPI 90 Protein with Banana and frozen Berries Smoothie
Mixed Nuts
Peppers, Broccoli, Chery Tomatoes, Egg, Hummus, Avocado, Baked Plantains, Lettuce, Spinach Salad
Lentil Pasta with Protein Grain Blend and Edamame
Greek Yogurt parfait with Mandarin Oranges
Macro-Nutrients
As a vegetarian I do not count my calories or track my macros, I just eat and listen to what my body is telling me.
This 3 day prep was definitely one of my lower calorie detox preps.
Recipes
Spinach Pepper Egg Muffins (to make 12 muffins)
Ingredients
Makes 12 muffins
6 whole eggs
12 egg whites
1 cup diced capsicum, different colours
3 cups of baby spinach
Pinch of salt and pepper
Directions
1. Preheat oven to 185-190˚C
2. Mix eggs and egg whites with spices.
3. Spray muffin with olive oil.
4. Evenly distribute to each muffin pan hole spinach and pepper and then pour egg mixture evenly throughout.
5. Bake for 20 to 25 minutes until the eggs are set.
Overnight Oats
Check out previous blog meal prep posts (here and here) for the two different overnight recipes posted.
The one showed in this one is super simple:
1 cup old fashioned oats
1 tbsp powdered peanut butter
1 tbsp chia seeds
1 scoop True Protein French Vanilla WPI90
Roughly 1 1/4 cup of almond milk
Mix it all together and top with berries!
Lentil Pasta with Edamame and Protein Grain Blend
Ingredients
Makes 4 servings
2 servings of Birds Eye Steamfresh Protein Blends Southwest Style
4 servings of cooked lentil pasta
4 servings of steamed edamame
Directions
1. Cook protein blend, pasta and edamame per directions.
2. Mix it all together.
3. Split into 4 servings.
4. Serve with avocado, cheese or other favourites.
