September 16, 2018

MEAL PREP SUNDAY - 16th SEPTEMBER 2018 - 1400 CALORIES & 6 MEALS PER DAY

This week we are meal prepping for a daily intake of 1400 calories. The daily intake will be broken down into 6 meals, being breakfast, morning tea, lunch, afternoon snack, post-workout and dinner.
  
  
The 1400 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 - 45/40/15 or 45% protein, 40% carbs and 15% 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 47% 38% 15% 100%
Calories 664 536 216 1415
Grams 166g 134g 24g

 

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 - Yoghurt Muesli and Fruit
  • Lunch - Chicken Noodle Soup
  • Afternoon Snack - 1 Banana
  • Post-Workout - Protein Shake
  • Dinner - Chicken Noodle Soup

 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 36g 27g 6g
Meal 4 1g 27g 0g
Meal 5 26g 2g 1g
Meal 6 36g 27g 6g
Total 166g 134g 24g

 

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!

Chicken Noodle Soup

 

 

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

Chicken Noodle Soup

  • 120g Chicken Breast
  • 80g Thin Egg Noodles
  • 300ml Chicken Stock
  • 1/5 tablespoon Olive Oil
  • 1/5 cup Brown Onion
  • 1/4 cup Celery
  • 1/4 cup Carrots
  • 1/20 cup shallots
  • Salt & Pepper

Banana

  • 1 fresh and ripe Banana

Post-Workout Protein Shake

  • 1 scoop of protein powder
  • water

Chicken Noodle Soup

  • 120g Chicken Breast
  • 80g Thin Egg Noodles
  • 300ml Chicken Stock
  • 1/5 tablespoon Olive Oil
  • 1/5 cup Brown Onion
  • 1/4 cup Celery
  • 1/4 cup Carrots
  • 1/20 cup shallots
  • Salt & Pepper

     

    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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