If you're looking to switch up your meal preps, @MarekFitness has some great tips and recipes!
Background
Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1219 kCal / 5100 kJ with roughly 22% Carbs / 38% Fat / 40% Protein. This macronutrient distribution profile would usually fall into the weight maintenance category.
Macronutrient Distribution Profile
1219 kCal / 5100 kJ
121g protein
69g carbs
51g fat
Supplements
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Food Diary Breakdown
Breakfast Shake
½ banana (frozen)
2 cups kale
1 cup almond milk
1 scoop True Plant Protein or WPI90 Whey Protein
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Morning Snack
Hand full (25) almonds
Lunch
Spaghetti squash
Lean turkey bolognese
(see recipe for portions)
Afternoon Snack
2 hardboiled eggs
Dinner
3 cups spinach
½ cup peppers
9 cherry tomatoes
130g grilled chicken breasts
1 ½ tbsp hummus
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Shopping List (4 day prep)
Veggies and Fruits
2 bananas
1 large bag of kale
1 large bag of spinach
2 boxes of cherry tomatoes
2 small spaghetti squash
2 colored capsicum
1 medium onion
1 head of garlic
Dairy, Meats, Grains and Other
2 litres of unsweetened almond vanilla milk
60g shredded low fat mozzarella cheese
570g chicken breast
450g '93/7' ground turkey (93% fat free)
A dozen eggs
1 pack of hummus
2 cups of tomato and basil marinara sauce
True Plant Protein or WPI90 Whey Protein
Almonds
Extra virgin olive oil
Spices including salt, pepper, paprika, oregano etc.
Recipes
Spaghetti Squash Bolognese
Ingredients
2 small spaghetti squash
450g lean turkey
1 medium onion (diced)
2 garlic cloves (diced)
1 ½ cups tomato and basil marinara sauce
60g shredded low fat mozzarella cheese
2 tbsp extra virgin olive oil
1 tsp of black pepper, oregano and sea salt to taste
Directions
1. Preheat oven to 205°C.
2. Lightly grease glass dish (13”x9”) or use olive oil spray.
3. Clean and cut 2 spaghetti squash in half, drizzle with 1 tbsp oil and season with black pepper. Place them cut side down into the glass dish, bake/roast for 45 min.
4. In a large pan heat up 1 tbsp oil, add onion and garlic, reduce until golden.
5. Add ground turkey and spices. Cook throughout until meat is browned, drain excess juice.
6. Add and mix marinara sauce, boil and let simmer for about 5 min with occasional mixing.
7. Flip the roasted squash cut side up and fill them evenly with the turkey mixture.
8. Sprinkle evenly with mozzarella cheese and bake for about 10 min until the cheese melts.
Grilled Chicken
Ingredients
2 small spaghetti squash
570g chicken breast
1 tbsp extra virgin olive oil
1 tsp of black pepper, paprika, sea salt to taste
Directions
1. Preheat grill or grilling pan to medium high.
2. Clean, trim and pat dry the chicken.
3. In a bowl drizzle with oil and season with spices.
4. Toss chicken breasts to coat all in the oil/spice mix.
5. Lay on grill or grilling pan evenly, cook turning the meat mid-way until internal temperature reaches 75°C.
