October 14, 2018

MEAL PREP SUNDAY - 14th OCTOBER 2018 - 2000 CALORIES & 6 MEALS PER DAY

This week we are meal prepping for a daily intake of 2000 calories. As an added extra, this weeks meal prep will be all vegetarian meals.
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 - 34/32/34 or 34% protein, 32% carbs and 34% 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% 32% 34% 100%
Calories 664 640 675 1979
Grams 166g 160g 75g

 

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 - Three Cheese Pasta Bake
  • Afternoon Snack - Almonds
  • Post-Workout - Protein Shake
  • Dinner - Three Cheese Pasta 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 20g 44g 9g
Meal 3 31g 48g 19g
Meal 4 11g 11g 25g
Meal 5 26g 2g 1g
Meal 6 31g 48g 19g
Total 166g 160g 75g

 

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. 

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)

Yoghurt Muesli and Fruit

  • 150g low-fat greek yoghurt
  • 50g frozen strawberries
  • 50g frozen blueberries
  • 50g of toasted muesli mix

Three Cheese Pasta Bake

  • 300g uncooked Pasta
  • 1 1/2 tablespoons of Olive Oil
  • 4 tablespoons of Minced Garlic
  • 300g Spinach
  • 800g diced Tomatoes
  • 1/4 cup of chopped dried Basil
  • Salt, Pepper and Chilli Flakes
  • 250g Light Mozarella Cheese
  • 100g Parmesan Cheese
  • 800g Light Ricotta Cheese

Almonds

  • 50g of Natural Almonds

Post-Workout Protein Shake

  • 1 scoop of protein powder
  • water

Three Cheese Pasta Bake

  • 300g uncooked Pasta
  • 1 1/2 tablespoons of Olive Oil
  • 4 tablespoons of Minced Garlic
  • 300g Spinach
  • 800g diced Tomatoes
  • 1/4 cup of chopped dried Basil
  • Salt, Pepper and Chilli Flakes
  • 250g Light Mozarella Cheese
  • 100g Parmesan Cheese
  • 800g Light Ricotta Cheese

       

       

      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

       


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