Vegetarian Meal Prep By Marek Fitness No. 21

Background

Vegetarian Day

Supplements

True WPI90, True Glutamine and True Pre-Workout

Breakfast

True Protein Pancakes
1 cup strawberries
1.5 Tbsp True Natural Almond Butter

Salad for Lunch

1 cup chickpeas
3 handfuls baby spinach
1/3 cup cherry tomatoes
½ cup cucumbers
1/3 cup shredded baby carrots
1/3 cup corn
½ an avocado

Post-Workout Shake

True WPI90
1 banana

Snack

Oatmeal Berry Muffins
8 baby carrots
2 stalks of celery
2 Tbsp hummus

Dinner

Veggie meatballs
Roasted capsicums and onions
Baked sweet potatoes

Recipes

Oatmeal Berry Muffins (4 servings)

Ingredients

1 cup of oats (ground for 2 seconds in a food processor)
2 bananas mashed
1 cup almond milk
2 eggs
2 egg whites
1 cup frozen mixed berries
1 TP scoop True WPI90 French Vanilla
½ Tbsp baking powder
½ tsp baking soda
1 TP scoop True Cinnamon Powder
2 TP scoops True Peanut Butter Powder
Pinch of Salt
Coconut oil spray

Method

1. Preheat oven to 175 degrees Celsius

2. Mix all wet ingredients in a bowl

3. Mix all dry ingredients in a separate bowl

4. Slowly add and mix in dry mixture into the wet mixture

5. Coat muffin pan with oil spray

6. Pour mixture evenly into the muffin pan until around ¾ full

7. Top with berries

8. Bake for about 18-20 minutes using toothpick to check when done

Roasted Onions and Peppers (makes 4 servings)

Ingredients

2 large onions cut into wedges
3 large colored capsicums cut into 2-3 cm pieces
1.5 Tbsp avocado oil
Seasonings of your choosing

Method

1. Preheat oven to 205 degrees Celsius

2. Add capsicums, onions, spices and oil into a glass baking dish and mix well

3. Place on baking in the oven and roast for about 20 to 25 minutes (mix once in between)

Veggie Meatballs

Ingredients

2.5 cups of crumbled mixed veggie patties
1 cup spinach- blanched and drained and chopped
1 cup vital wheat gluten flour
2/3 cup nutritional yeast
½ cup whole wheat flour
1 diced onion
1 Tbsp minced garlic
3 Tbsp tomato paste
2 cups cooked quinoa
1 cup tomato sauce
1 Tbsp chopped basil
2 tsp dried oregano
1 tsp chopped rosemary
2 tsp salt
2 tsp black pepper

Method

1. Preheat oven to 175 degrees Celsius

2. Sauté onion for about 5 minutes over low heat

3. Add spices and garlic to onion and simmer for couple more minutes

4. Add to crumbled mixed veggie patties

5. Add spinach and cooked quinoa

6. Add tomato sauce and tomato paste

7. In a bowl mix wheat gluten flour, whole wheat flour and nutritional yeast

8. Mix together meatless ground mix and dry mix, mix well

9. Using a ¼ cup measuring cup or ice cream scoop and rolling between your hands make 2 cm balls

10. Bake for 10 minutes, turn and bake 10 more minutes

Cinnamon Baked Sweet Potatoes (4 servings)

Ingredients

4 cups sweet potatoes cut into home fries
1 Tbsp Extra Virgin Olive Oil
2 TP scoops True Cinnamon Powder

Method

1. Preheat oven to 205 degrees Celsius

2. In a large bowl toss the cubed potatoes in oil and cinnamon

3. Lay on baking sheet, bake for about 30 to 40 minutes depending on thickness of potatoes ​