Vegetarian Meal Prep With Marek Fitness no.17

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 30 November 2018

Marek has you covered if you're up for a carb cutting vegetarian meal prep day

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Vegetarian Meal Prep With Marek Fitness no.17


Lower calorie vegetarian day


True Protein Whey Protein Isolate (WPI90) from our Protein Powder Range
True Protein Glutamine from our Performance Range
True Protein Pre-workout from our Performance Range


3 soft-boiled eggs
8 strawberries
Greek yoghurt banana wraps


3 mini cucumbers
½ capsicum
2 tbsp hummus


Butternut squash cinnamon mash
1 cup steamed broccoli
Vegan sausage

Pre And Post Workout

True Protein Whey Protein Isolate WIP90


Chipotle tofu
Garlic sautéed spinach
1.5 cups spaghetti squash
¼ cup pickled roasted capsicums


Greek Yoghurt Banana Wraps


½ banana
½ flax seed whole wheat wrap or flatbread
¼ cup vanilla Greek Yoghurt


  1. Coat wrap with yoghurt evenly

  2. Place banana at one end and gently start rolling to avoid the yoghurt from pushing out

Garlic Sautéed Spinach (4 servings)


230g organic baby spinach
1 tsp garlic salt
1.5 tbsp coconut oil


  1. In a large non-stick pan, heat up oil on a medium heat

  2. Slowly add spinach while continuously mixing

  3. Add garlic stalk and mix well until all spinach is wilted

Chipotle Baked Tofu (4 servings)


600g extra firm tofu
2 tsp chipotle spices mix
1 tbsp avocado oil
Pinch of salt


  1. Preheat oven to 205 degrees Celsius

  2. Drain and pat dry tofu. Then cut the tofu into 2cm sized cubes

  3. In a large bowl, coat the tofu with spices and oil, mix to coat evenly

  4. Place tofu cubes on a baking tray lined with baking paper

  5. Roast for 15 – 20 minutes

Cinnamon Butternut Squash Mash (4 servings)


2 medium butternut squash
2 tbsp maple syrup
¼ cup vanilla almond milk
¼ shredded mozzarella
1 tsp True Protein Cinnamon organic powder
½ tsp nutmeg


  1. Peel and cube the squash and then place in a large pot filled with water

  2. Bring the water to boil and cook for 10 – 15 minutes

  3. Drain the squash and add milk, maple syrup, mozzarella, cinnamon and nutmeg in the pot. Stir well

  4. With a potato masher, mash the squash well

Spaghetti Squash (4 servings)


1 large spaghetti squash
2 tsp avocado oil
Salt and pepper to your liking


  1. Preheat oven to 205 degrees Celsius

  2. Cut off the ends of the spaghetti squash and stand the squash up to cut it in half length-wise

  3. Scoop out the spaghetti squash seeds and season the insides with salt and pepper

  4. Drizzle oil on the insides and then rub it in evenly

  5. Line a large baking tray with baking paper and place the squash on the T cut side down

  6. Bake for approximately 50 minutes until the insides are golden and the exterior is easily pierced with a fork

  7. Once baked and slightly cooled, use a fork to pull the spaghetti-like strings of the squash out

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.