Background
- 35-year-old male
- Vegetarian
- Working out 5 days a week
- Plays Volleyball 2 hours a week
- Weighs 93kg
- This meal prep helps maintain roughy a 10 to 12% body fat level
- 2 cheat meal a week
Supplements
True Protein Whey Isolate WPI90
True Protein Glutamine
True Protein Pre-workout
Food Diary Breakdown
Breakfast
Almond cottage cheese pancakes
Blueberries
Lunch #1
Black bean pasta salad
Pre-workout
Chocolate Acai overnight oats
Post-workout
True Protein Whey Isolate WPI90
Apple
Snacks
Carrots, celery and capsicums with hummus
Cashews with 80% dark chocolate
Dinner
Beauty of a salad
3 cups spinach
1/2 cup corn
1 cup Edamame
1 cup cherry tomatoes
1 cup broccoli
1.5 hard boiled egg
1/2 an avocado
Recipes
Almond cottage cheese pancakes (2 servings)
Ingredients
3 eggs
1 cup Cottage cheese
1/3 cup almond flour
1 scoop True Protein Whey Isolate WPI90 French Vanilla
1/2 tsp. bicarbonate soda
1 tsp. vanilla extract
Method
1. Mix wet ingredients in a bowl
2. Add dry ingredients and mix well
3. Make pancakes on a non-stick pan (1/4 cup measuring cup per pancake)
Chocolate Acai cashew overnight oats
Ingredients
3/4 cup oats
1 cup cashew milk
1/2 scoop True Protein Whey Isolate WPI90 Rich Chocolate
1 scoop True Protein Acai Powder
1/2 cup frozen or fresh berries
1/2 cup cashew yogurt
Method
1. Mix oats, milk, protein and acai well in a mason jar
2. Top with berries and yoghurt, store in the fridge overnight
Black bean pasta salad (4 servings)
Ingredients
28g (dry weight) cooked black bean pasta
2 cups of cooked shelled Edamame
4 tbsp. basil pesto
2 tbsp nutritional yeast
1 packet of frozen mixed vegetables
1 cup black beans, corn and/or lentils
A pinch of your seasoning of choice
Method
1. Mix all ingredients well in a large bowl
2. Transfer to plate and top each serving with nutritional yeast and celery (optional)
