This week we are meal prepping for a daily intake of 2000 calories. 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 particular 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	40%	40%	20%	100%
Calories	800	800	400	2000
Grams	200g	200g	44.5g

 

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 Smoothie
• Morning Tea - Yoghurt, Muesli and Fruit
• Lunch - Meatballs and Vegetables
• Afternoon Snack - Apple and Cinnamon Zucchini Bread
• Post-Workout - Protein Shake
• Dinner - Meatballs and Vegetables

 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	50g	64g	13g
Meal 4	4g	22g	8g
Meal 5	30g	0g	0g
Meal 6	50g	64g	13g
Total	201g	201g	45g

 

Our meal prep video this week will focus on the preparation of morning tea, lunch, afternoon snack and dinner. The breakfast smoothie 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.

You can check out the meals in this video by searching through our recipe pages or clicking the following links!

Meatballs and Vegetables

Apple and Cinnamon Zucchini Bread

 

 

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

Meatballs and Vegetables

• 3 spinach and feta meatballs
• 50g broccoli
• 50g carrots
• 150g potato

Apple and Cinnamon Zucchini Bread

• 1 slice of apple and cinnamon zucchini bread

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Meatballs and Vegetables

• 3 spinach and feta meatballs
• 50g broccoli
• 50g carrots
• 150g potato

 

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