This week we are meal prepping for a daily intake of 1800 calories. The daily intake will be broken down into 6 meals, being breakfast, morning tea, lunch, afternoon snack, post-workout and dinner.

  

 

The 1800 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 - 30/45/25 or 30% protein, 45% carbs and 25% 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	28%	45%	27%	100%
Calories	512	808	495	1815
Grams	128g	202g	55g

 

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 - Carrots and Hommus
• Lunch - Turkey Fried Rice
• Afternoon Snack - Nice & Natural Protein Nut Bar
• Post-Workout - Protein Shake
• Dinner - Turkey Fried Rice

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

 

	Protein	Carbs	Fat
Meal 1	6g	51g	5g
Meal 2	10g	37g	12g
Meal 3	40g	51g	13g
Meal 4	6g	10g	11g
Meal 5	26g	2g	1g
Meal 6	40g	51g	13g
Total	128g	202g	55g

 

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

 

 

Here is a quick breakdown of each meal:

XO Crunch 

• 70g XO Crunch cereal
• 1 cup of almond milk (unsweetened)

Carrots and Hommus

• 2 sliced Carrots
• 200g Hommus

Turkey Fried Rice

• 150g Turkey Mince
• 150g Cooked Basmati Rice
• 2 cups of diced Red Capsicum
• 2 cups of sliced Carrot
• 2 cups of chopped Beans
• 2 cups of Frozen Peas
• 2 cups of Spring Onions
• Minced Garlic
• Minced Ginger
• Soy Sauce

Nice and Natural Nut Bar

• 1 Protein Nut Bar - Peanut and Cashew

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Turkey Fried Rice

• 150g Turkey Mince
• 150g Cooked Basmati Rice
• 2 cups of diced Red Capsicum
• 2 cups of sliced Carrot
• 2 cups of chopped Beans
• 2 cups of Frozen Peas
• 2 cups of Spring Onions
• Minced Garlic
• Minced Ginger
• Soy Sauce

 

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