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 rough split - 35/45/20 or 35% protein, 45% 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	34%	47%	19%	100%
Calories	668	940	369	1977
Grams	167g	235g	41g

 

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 - XO Crunch cereal and Almond Milk
• Morning Tea - Hommus and Carrots
• Lunch - Honey Soy Chicken, Rice and Vegetables
• Afternoon Snack - Freedom Food Barley+ Bar and MyProtein Protein Brownie
• Post-Workout - Protein Shake
• Dinner - Honey Soy Chicken, Rice 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	12g	43g	3g
Meal 2	27g	43g	14g
Meal 3	44g	56g	6g
Meal 4	10g	37g	12g
Meal 5	30g	0g	0g
Meal 6	44g	56g	6g
Total	167g	235g	41g

 

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

Honey Soy Chicken

 

 

Here is a quick breakdown of each meal:

XO Crunch 

• 40g XO Crunch cereal
• 1 cup of almond milk (unsweetened)

Hommus and Carrots

• 200g Hommus
• 2 medium carrots

Honey Soy Chicken, Rice and Vegetables

• 150g Chicken Breast
• 100g Broccoli
• 1 cup cooked Basmati Rice
• 7.5ml Honey
• 15ml Soy Sauce
• Garlic & Pepper

Freedom Food Barley+ Bar and MyProtein Protein Brownie

• 1 Freedom Food Barley+ Bar
• 1 MyProtein Protein Brownie

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Honey Soy Chicken, Rice and Vegetables

• 150g Chicken Breast
• 100g Broccoli
• 1 cup cooked Basmati Rice
• 7.5ml Honey
• 15ml Soy Sauce
• Garlic & Pepper

 

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