Vegetarian Meal Prep with Marek Fitness no. 18

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 11 January 2019

This plan will help you prep a day's worth of vegetarian goodness

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Vegetarian Meal Prep with Marek Fitness no. 18


Vegetarian day


True Protein WPI90
True Protein Glutamine
True Protein Pre-Workout


Spinach tomato sweet potato frittata


Chocolate maca overnight oats with pomegranate


True Protein WIP90
Salad for lunch
Veggie burger patty
3 handfuls of baby spinach
½ cup diced capsicum
½ cup cherry tomatoes
½ cup cucumbers
1 tbsp hummus
6 blackberries
½ avocado


Apple with 1.5 tbsp True Protein Natural Almond Butter


Spaghetti-stuffed capsicums


Spinach tomato sweet potato frittata (serves 4)


1 diced onion
5 cups of baby spinach
1 cup of halved cherry tomatoes
2 cups baked and cubed sweet potatoes
8 whole eggs
16 egg whites
1.5 tbsp olive oil
¼ tsp black pepper
¼ tsp sea salt
1 tsp smoked paprika


  1. Preheat oven to 190 degrees Celsius

  2. In a bowl mix whole eggs and egg whites together

  3. Lightly grease glass dish with olive oil spray

  4. In a large pan heat up measured olive oil, add onion and reduce until golden

  5. Add sweet potatoes and spices and brown potatoes slightly

  6. Add spinach and mix well until wilted

  7. Pour sweet potato/spinach mixture into the greased dish, pour egg mixture on top and mix lightly

  8. Top all with tomato slices and bake in the oven for approximately 25 minutes

Chocolate maca overnight oats


½ cup oats
¼ cup almond milk
½ TP scoop True Protein WPI90 Rich Chocolate
1 TP scoop True Protein Maca Powder
¼ cup pomegranate arils


  1. Mix oats, milk, protein and maca well in a mason jar

  2. Store in the fridge overnight, top with arils once removed from the fridge

Spaghetti-stuffed capsicums (serves 5)


5 halved coloured capsicums
1 diced large onion
1 cup cooked chickpea spaghetti
1.5 cup diced tomatoes
1 cup marinara sauce
1.4 cup frozen veggies mix
1.5 tbsp avocado oil
½ cup low-fat mozzarella cheese
Pinch of herb and garlic mixed spices or spicy herbs of your choice


  1. Preheat oven to 205 degrees Celsius

  2. Place halved capsicums

  3. On an oiled baking sheet cut side down and bake for 15 minutes

  4. In a large fry pan heat up oil, add onion and reduce until golden

  5. Add frozen veggies, diced tomatoes, marinara sauce and spices. Mix well on medium heat for 5 minutes until frozen veggies thaw and cook slightly

  6. Add cooked spaghetti and mix well with veggie mix

  7. Take capsicums out of the oven, turn over and fill evenly with the spaghetti mixture

  8. Sprinkle with more spices if desired and then add cheese

  9. Place back in the oven for 10 to 15 minutes or until cheese is melted and slightly browned on top

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.