It can be tricky trying to incorporate red meat into your meal prep when it has a higher fat content than chicken, fish and turkey. So this week we are bringing in the beef and cooking Teriyaki Beef in bulk for lunch and dinner, with a low fat sauce and combined with rice and steamed vegetables. Our snack this week will be smoked tuna and corn thins and a protein bar. Complement the day's meal prep with some sweet yoghurt, muesli and fruit for breakfast every morning and a protein shake in the afternoon.

The 1600 calorie intake per day has been divided or 'split' into the 3 macro-nutrients (macros); protein, carbohydrates (carbs) and lipids (fat). This week's daily meals have been planned out to meet a rough split - 40/40/20 or 40% protein, 40% carbs and 20% fat. The amount of each of the macros is up to personal preference, diet requirements or a target metabolic consumption. The table below shows the breakdown of the daily calorie intake into each of the macros. 

 

	Protein	Carbs	Fat	Total
Split	42%	38%	20%	100%
Calories	672	616	315	1603
Grams	168g	154g	35g

 

 

 

Each of the 6 planned meals plays an important part in obtaining the required daily calorie intake. This week's meal prep will include the following food for each meal:

• Breakfast - Yoghurt, Muesli and Fruit
• Morning Tea - Systemax Protein Bar
• Lunch - Teriyaki Beef Strips
• Afternoon Snack - Tuna & Corn Thins
• Post-Workout - Protein Shake
• Dinner - Teriyaki Beef Strips

 The table below shows the macro breakdown of each of the meals to get our target daily intake. 

 

	Protein	Carbs	Fat
Meal 1	20g	44g	9g
Meal 2	10g	2g	3g
Meal 3	38g	44g	6g
Meal 4	36g	18g	10g
Meal 5	26g	2g	1g
Meal 6	38g	44g	6g
Total	168g	154g	35g

 

Our meal prep video this week will focus on the preparation of morning tea, lunch, afternoon snack and dinner. The Yoghurt, Muesli and Fruit can be made fresh at home before you leave each day and the protein shake can either be taken on the go and consumed with water or when you get home.

 

 

Here is a quick breakdown of each meal:

Yoghurt, Muesli and Fruit 

• 150g Low Fat Greek Yoghurt
• 50g Strawberries
• 50g Blueberries
• 50g Toasted Muesli

Protein Bar

• 1 Systemax Protein Bar

Teriyaki Beef Strips

• 150g Beef Strips
• 100g Basmati Rice (cooked)
• 1/4 cup chopped Green Beans
• 1/4 cup Broccoli
• 35g Teriyaki Sauce
• Sesame Seeds

Tuna & Corn Thins

• 2 cans of Smoked Tuna
• 4 Corn Thins

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Teriyaki Beef Strips

• 150g Beef Strips
• 100g Basmati Rice (cooked)
• 1/4 cup chopped Green Beans
• 1/4 cup Broccoli
• 35g Teriyaki Sauce
• Sesame Seeds

 

 

Visit us on Facebook and Instagram to find more Sunday meal prep ideas and let us know your favourite recipes that fit your diet!

If you're looking for a meal prep bag please take a second to check out our range and you'll not be disappointed!

 

 

The Undeniable Team