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 roughly a 10 to 12% body fat level
- 2 Cheat meal a week
Supplements
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Food Diary Breakdown
Breakfast
Matcha Protein Waffles with Strawberries and Almond Butter
Hardboiled Eggs
Lunch #1
Veggie Grain Soup (store mix bought)
Lunch #2
White Bean Burger with Cucumber and Mini Peppers
Snacks
Protein Oat Blueberry Bake
Pomegranate
Banana
Greek Yogurt
Hummus with Carrots and Radishes
Dinner
Salad Bowl with Chickpeas, Cucumbers, Cherry Tomatoes Mini Peppers, Mango and Avocado
Recipes
Mocha Matcha Low Carb Waffles (2 Large Waffles / 2 servings):
Ingredients:
2 large Tbsp Greek Yogurt
2 Eggs
2 Egg Whites
1 scoop of Hemp, Whey or Pea Protein
2 scoops Matcha powder
2 tsp Raw Honey (optional)
Directions
1. Preheat waffle iron
2. Blend all ingredients into a batter
3. Coat iron with olive oil spray
4. Pour batter onto iron and close the lid
5. Waffle should be done when steam stops coming out of the iron
6. Repeat with the remainder of the batter
You can also find this recipe in a video form on my YouTube channel “Marek Fitness”
Protein Oat Blueberry Bake (4 servings)
Ingredients
2.5 cup Old fashioned oats (GF)
2 cups Almond milk
2 scoops Vegan 85 Protein powder
1 cup frozen Blueberries
1 cup frozen Raspberries
2 Eggs
1/2 cup Apple sauce
1 tsp Cinnamon
1 tsp Baking powder
1 tsp Vanilla extract
2 Tbsp Maple syrup (optional)
2 Tbsp Coconut oil (melted)
Pinch of Salt
Directions
1. Preheat oven to 375 °F
2. Mix all dry stuff in a large bowl
3. Mix all wet stuff in a small bowl
4. Pour wet mixture over dry mix, gently combine mixing
5. Pour melted coconut oil into mixture and combine mixing
6. Add frozen berries gently into mixture
7. Pour over 9x13 avocado oil sprayed pan and bake for about 35 min
White Bean Burger (4 burgers)
Ingredients
1 Egg
1/2 cup Oats
1 can (16.5 oz) Cannellini Beans (drained and rinsed)
½ cup diced Pepper
½ cup diced Red Onion
½ cup of corn
1 cup water
1 tsp garlic powder
2 tsp oregano
1 tsp Hungarian Smoked Paprika
½ tsp Red Crushed Pepper Flakes
2 Tbsp Lemon Juice
1/4 cup Oat Flour
Salt and Pepper to taste
Directions
1. Preheat oven to 375 °F
2. Mash your bean (not fully)
3. Add diced the rest of the ingredients, mix well
4. Divide the mixture into 4 and form patties with your hands or a patty maker
5. Waffle should be done when steam stops coming out of the iron
6. Place patties on a greased or parchment lined cookie sheet
7. Add spices on top
8. Bake for 30 minutes, turning at 15 minutes