Vegetarian Meal Prep with Marek Fitness no. 11


  • 35-year-old male
  • Vegetarian
  • Working out 5 days a week
  • Plays Volleyball 2 hours a week
  • Weighs 93kg
  • This Meal prep helps maintain roughly a 10 to 12% body fat level
  • 2 Cheat meal a week



Food Diary Breakdown


Matcha Protein Waffles with Strawberries and Almond Butter

Hardboiled Eggs

Lunch #1

Veggie Grain Soup (store mix bought)

Lunch #2

White Bean Burger with Cucumber and Mini Peppers


Protein Oat Blueberry Bake



WPI 90 shake

Greek Yogurt

Hummus with Carrots and Radishes


Salad Bowl with Chickpeas, Cucumbers, Cherry Tomatoes Mini Peppers, Mango and Avocado


Mocha Matcha Low Carb Waffles (2 Large Waffles / 2 servings):


2 large Tbsp Greek Yogurt

2 Eggs

2 Egg Whites

1 scoop of Hemp, Whey or Pea Protein

2 scoops Matcha powder

2 tsp Raw Honey (optional)


1. Preheat waffle iron

2. Blend all ingredients into a batter

3. Coat iron with olive oil spray

4. Pour batter onto iron and close the lid

5. Waffle should be done when steam stops coming out of the iron

6. Repeat with the remainder of the batter

You can also find this recipe in a video form on my YouTube channel “Marek Fitness”

Protein Oat Blueberry Bake (4 servings)


2.5 cup Old fashioned oats (GF)

2 cups Almond milk

2 scoops Vegan 85 Protein powder

1 cup frozen Blueberries

1 cup frozen Raspberries

2 Eggs

1/2 cup Apple sauce

1 tsp Cinnamon

1 tsp Baking powder

1 tsp Vanilla extract

2 Tbsp Maple syrup (optional)

2 Tbsp Coconut oil (melted)

Pinch of Salt


1. Preheat oven to 375 °F

2. Mix all dry stuff in a large bowl

3. Mix all wet stuff in a small bowl

4. Pour wet mixture over dry mix, gently combine mixing

5. Pour melted coconut oil into mixture and combine mixing

6. Add frozen berries gently into mixture

7. Pour over 9x13 avocado oil sprayed pan and bake for about 35 min

Meal Prep

White Bean Burger (4 burgers)


1 Egg

1/2 cup Oats

1 can (16.5 oz) Cannellini Beans (drained and rinsed)

½ cup diced Pepper

½ cup diced Red Onion

½ cup of corn

1 cup water

1 tsp garlic powder

2 tsp oregano

1 tsp Hungarian Smoked Paprika

½ tsp Red Crushed Pepper Flakes

2 Tbsp Lemon Juice

1/4 cup Oat Flour

Salt and Pepper to taste


1. Preheat oven to 375 °F

2. Mash your bean (not fully)

3. Add diced the rest of the ingredients, mix well

4. Divide the mixture into 4 and form patties with your hands or a patty maker

5. Waffle should be done when steam stops coming out of the iron

6. Place patties on a greased or parchment lined cookie sheet

7. Add spices on top

8. Bake for 30 minutes, turning at 15 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.