MEAL PREP SUNDAY - 14th OCTOBER 2018 - 2000 CALORIES & 6 MEALS PER DAY
This week we are meal prepping for a daily intake of 2000 calories. As an added extra, this weeks meal prep will be all vegetarian meals.
The daily intake will be broken down into 6 meals, being breakfast, morning tea, lunch, afternoon snack, post-workout and dinner.
The 2000 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 - 34/32/34 or 34% protein, 32% carbs and 34% 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
34%
32%
34%
100%
Calories
664
640
675
1979
Grams
166g
160g
75g
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 - Breakfast Shake
Morning Tea - Yoghurt, Muesli and Fruit
Lunch - Three Cheese Pasta Bake
Afternoon Snack - Almonds
Post-Workout - Protein Shake
Dinner - Three Cheese Pasta Bake
The table below shows the macro breakdown of each of the meals to get our target daily intake.
Protein
Carbs
Fat
Meal 1
47g
7g
2g
Meal 2
20g
44g
9g
Meal 3
31g
48g
19g
Meal 4
11g
11g
25g
Meal 5
26g
2g
1g
Meal 6
31g
48g
19g
Total
166g
160g
75g
Our meal prep video this week will focus on the preparation of morning tea, lunch, afternoon snack and dinner. The Breakfast Shake 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:
Breakfast Smoothie
1 1/2 scoops of protein powder
1 cup of almond milk (unsweetened)
50g of frozen fruit and greens mix (kale, kiwi fruit, spinach and mango)
Yoghurt Muesli and Fruit
150g low-fat greek yoghurt
50g frozen strawberries
50g frozen blueberries
50g of toasted muesli mix
Three Cheese Pasta Bake
300g uncooked Pasta
1 1/2 tablespoons of Olive Oil
4 tablespoons of Minced Garlic
300g Spinach
800g diced Tomatoes
1/4 cup of chopped dried Basil
Salt, Pepper and Chilli Flakes
250g Light Mozarella Cheese
100g Parmesan Cheese
800g Light Ricotta Cheese
Almonds
50g of Natural Almonds
Post-Workout Protein Shake
1 scoop of protein powder
water
Three Cheese Pasta Bake
300g uncooked Pasta
1 1/2 tablespoons of Olive Oil
4 tablespoons of Minced Garlic
300g Spinach
800g diced Tomatoes
1/4 cup of chopped dried Basil
Salt, Pepper and Chilli Flakes
250g Light Mozarella Cheese
100g Parmesan Cheese
800g Light Ricotta Cheese
Visit us onFacebookandInstagramto find more Sunday meal prep ideas and let us know your favourite recipes that fit your diet!
If you're looking for ameal prep bagplease take a second to check out our range and you'll not be disappointed!