Vegetarian Meal Prep With Marek Fitness no.17

Background

Lower calorie vegetarian day

Supplements

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

Breakfast

3 soft-boiled eggs
8 strawberries
Greek yoghurt banana wraps

Snack

3 mini cucumbers
½ capsicum
2 tbsp hummus

Lunch

Butternut squash cinnamon mash
1 cup steamed broccoli
Vegan sausage

Pre And Post Workout

Apple
True Protein Whey Protein Isolate WIP90

Dinner

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

Recipes

Greek Yoghurt Banana Wraps

Ingredients

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

Method

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)

Ingredients

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

Method

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)

Ingredients

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

Method

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)

Ingredients

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

Method

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)

Ingredients

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

Method

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