Lean Beef Meal Prep - Teriyaki Beef Strips - 1600 calories & 6 meals per day
It can be tricky trying to incorporate red meat into your meal prep when it has a higher fat content than chicken, fish and turkey. So this week we are bringing in the beef and cooking Teriyaki Beef in bulk for lunch and dinner, with a low fat sauce and combined with rice and steamed vegetables. Our snack this week will be smoked tuna and corn thins and a protein bar. Complement the day's meal prep with some sweet yoghurt, muesli and fruit for breakfast every morning and a protein shake in the afternoon.
The 1600 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 - 40/40/20 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.
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:
The table below shows the macro breakdown of each of the meals to get our target daily intake.
Our meal prep video this week will focus on the preparation of morning tea, lunch, afternoon snack and dinner.The Yoghurt, Muesli and Fruit 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.