So 2019 has rocked around, and it's nearly on everyone's hit-list to make this the year to shed some weight and rock a great body. So the biggest question is, what's the best way to do it? Well I'm sure you've heard it before, but it's all in the kitchen! What we eat is so important to control our weight, so the first step is to prepare for the weeks and months ahead. Are you ready to try something new? If that's you, check out this week's full meal prep that's low fat, high in protein and best of all low in calories while maintaining sizeable portions to keep you fuller for longer!

Our two main meals this week will focus on using chicken (our high protein and low fat friend) for a Sugar Spice Chicken and Salad and Honey Mustard Chicken and Veggies. Our snack this week will be yoghurt, muesli and fruit and a banana. Complement the day's meal prep with a tasty and quick breakfast shake, made from almond milk, frozen fruit and protein powder for breakfast every morning and another protein shake in the afternoon.

 Macros:

The 1500 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 - 45/30/25 or 45% protein, 30% 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	45%	31%	24%	100%
Calories	676	464	351	1491
Grams	169g	116g	39g

 

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 - Sugar Spice Chicken & Salad
• Afternoon Snack - Banana
• Post-Workout - Protein Shake
• Dinner - Honey Mustard Chicken and Veggies

 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	39g	17g	17g
Meal 4	1g	27g	0g
Meal 5	26g	2g	1g
Meal 6	36g	19g	10g
Total	169g	116g	39g

 

Meal Prep:

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.

 

Ingredients:

 Here is a quick breakdown of each meal:

Breakfast Shake

• 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

Sugar Spice Chicken & Salad

• 150g Chicken Breast
• 2/5 tablespoon Olive Oil
• 1/3 tablespoon Brown Sugar
• Paprika
• Oregano
• Garlic Powder
• Salt & Pepper

Banana

• medium Banana

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Honey Mustard Chicken & Veggies

• 150g Chicken Breast
• 100g Broccoli
• 100g Carrots
• 3/5 tablespoon Olive Oil
• 3/5 tablespoon Honey
• 2/5 tablespoon Whole Grain Mustard
• 1/5 tablespoon Dijon Mustard
• 2/5 tablespoon Lemon Juice
• 4/5 teaspoon Minced Garlic
• Paprika

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