Background
I am a 35-year-old male vegetarian working out five days per week and play volleyball twice a week for two 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.
Supplements
True Protein Pre Workout (at times)
Food Diary Breakdown
Breakfast
Chocolate and PB Overnight Oats with Blueberries
Lunch #1
Chickpea “meatballs” with red rice pasta and steamed veggies
Lunch #2
Seared/baked tofu with broccoli and roasted sweet potatoes
Snacks
Bananas
Nuts
True Protein WPI90 shake with berries
Dinner
Buffet style salad
Recipes
Overnight Oats
¾ cup oats
1 cup almond milk
½ scoop Choc and Peanut Butter True Protein WPI 90
1 tbsp flax seeds
½ cup blueberries
Baked Tofu
Ingredients
400g extra firm tofu
Pinch of salt and black pepper
2 tbsp barbeque sauce (optional)
Directions
Preheat oven to 205 degrees Celsius.
Drain and pat dry tofu.
Cut in roughly 2-cm cubes.
Place tofu cubes on a parchment paper lined baking sheet.
Sprinkle salt and pepper over it.
Bake for about 15 to 20 minutes.
Take out and place in a large bowl, add barbecue sauce and toss well to coat all tofu with the sauce.
Place it back on the baking sheet and bake for another 5 to 10 minutes.
Roasted Sweet Potatoes
Ingredients
900g sweet potatoes
Pinch of salt and black pepper
½ tsp of paprika
1 tbsp extra virgin olive oil
Directions
1. Pre-heat oven to 205°C.
2. Clean and cut in roughly 2cm wedges.
3. In a large bowl mix wedges with spices and olive oil.
4. Place the potatoes on an olive oil-sprayed baking sheet.
5. Roast for about 45 minutes depending on the thickness of wedges.
