Vegetarian Meal Prep with Marek Fitness no. 5

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 21 December 2017

Check out this easy and appetising vegetarian meal prep by Marek Fitness!

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Vegetarian Meal Prep with Marek Fitness no. 5


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.


True Protein WPI90
True Glutamine
True Creatine

2850 kCal / 11920 kJ

193 g Protein

341 g Carbs

79 g Fat


Food Diary Breakdown

Breakfast Overnight Oats:

¾ cup Oats

1 cup Almond Milk

½ scoop Chocolate True WPI90

1 Tbsp Flax Seeds

½ cup Pomegranate

Lunch #1:

Chickpea Pasta Stuffed Peppers

Lunch #2:

Bean Kale Stew with Fried Egg


Greek Yogurt with Berries

Medium Apple

40 g Mixed Nuts

Workout Snacks:

Raspberry Mini Muffins

True WPI90 Shake

marek fitness vegetarian meal prep

Dinner #1:

2 Veggie Burgers

150 g of Sweet Potatoes

Dinner #1:

3 cups Romaine Lettuce

½ cup Peppers

¼ cup Cucumber

¼ Avocado

Hardboiled Egg

¼ cup Roasted Chickpeas

¼ cup Pomegranate

5 Plantain Chips

Roma Tomato

1.5 Tbsp Hummus

protein oatmeal bites


Protein Oatmeal Bites


Wet and dry ingredients as shown in the pic.


1. Preheat oven to 350°F

2. In a large bowl mix all wet ingredients and then slowly add and mix in all dry stuff

3. Once all mixed well pour evenly into a 2 inch muffin pan (sprayed with olive oil) as shown in the picture

4. Place topping on top per your liking

5. Bake for approximately 14 minutes


Bean Kale Stew:


1 onion diced
3 cans of beans (northeastern, pinto and/or your choice) drained and rinsed but preserve liquid from one can
5 cups broth (preferably low sodium vegetable)
Bunch of kale torn into small pieces no stalk (like 10 cups)
Salt and pepper to taste
2 tbsp of olive oil
2 tsp low sodium soy sauce
6 eggs
Sharp cheddar (optional)

Sriracha (optional)


1. In a large pan heat up olive oil, add onion reduce until golden

2. Add beans, reserved liquid, broth, soy sauce and spices and bring to simmer.

3. Add kale stir well until kale wilts. Let simmer for about 20 minutes to make kale tender.

4. Fry your eggs (sunny side up), place on top of your stew.

5. Top with sriracha and or cheese.

Roasted Garbanzo Beans (Chickpeas):


1 can of Garbanzo Beans
1 Tbsp Extra Virgin Olive Oil

1 Tbsp of Roasted Vegetable Spice Mix


3. Preheat oven to 450 degrees Fahrenheit (230 degrees Celsius)

4. Drain and paper towel dry chickpeas.

5. In a bowl drizzle with oil and season with spices.

6. Toss chickpeas to coat all in the oil/spice mix.

7. Lay on baking dish evenly.

8. Roast for 35 to 45 minutes depending on the texture you prefer.

_x000c_Baked Plantains


2 Plantains

1 Tbsp Olive Oil

2 tsp True Cinnamon


1. Preheat oven to 400°F / 250°C

2. Peel the plantains, cut into thin slices (the thinner the crispier)

3. Place slices in a bowl, drizzle with oil and cinnamon, and coat the slices evenly

4. Line a baking tray with parchment paper and place the plantain slices flat in one layer

5. Bake for 20-40 min (depending on thickness of the slices), or until the edges are golden

Greek Yogurt with Berries

I use 1 cup Greek yogurt on top of 1 Tbsp Chia seeds topped with ½ to ¾ cup berries and dash of True WPI90 to help the flavor

Chickpea Stuffed Peppers

The recipe is not tested enough to be shared.

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.