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 - 40/30/30 or 40% protein, 30% carbs and 30% 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%	28%	32%	100%
Calories	796	572	648	2016
Grams	199g	143g	72g

 

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 - Nice & Natural Protein Nut Bar
• Lunch - Quinoa Cashew Chicken Bake
• Afternoon Snack - Smoked Tuna and Cruskets
• Post-Workout - Protein Shake
• Dinner - Quinoa Cashew Chicken 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	8g	8g	10g
Meal 3	37g	47g	22g
Meal 4	40g	34g	16g
Meal 5	30g	0g	0g
Meal 6	37g	47g	22g
Total	199g	143g	72g

 

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!

Quinoa Cashew Chicken Bake

 

 

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)

Nice & Natural Protein Nut Bar

• 1 Protein Nut Bar - Dark Chocolate and Cacao

Quinoa Cashew Chicken Bake

• 100g Chicken Breast
• 1/6 Cup Quinoa
• 35g Cashew Nuts
• 1/3 Onion
• 1/3 Red Capsicum
• Sauce Mix

Tuna and Cruskets

• 2 cans of smoked Tuna
• 8 Original Cruskets

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Quinoa Cashew Chicken Bake

• 100g Chicken Breast
• 1/6 Cup Quinoa
• 35g Cashew Nuts
• 1/3 Onion
• 1/3 Red Capsicum
• Sauce Mix

 

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