September 22, 2018

MEAL PREP SUNDAY - 23rd SEPTEMBER 2018 - 1800 CALORIES & 6 MEALS PER DAY

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 - 30/35/35 or 30% protein, 35% carbs and 35% 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 30% 36% 34% 100%
Calories 528 648 603 1779
Grams 132g 162g 67g

 

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 - Cruskits and avocado
  • Lunch - Thai Chicken Peanut Salad
  • Afternoon Snack - Bananas
  • Post-Workout - Protein Shake
  • Dinner - Thai Chicken Peanut Salad

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

 

  Protein Carbs Fat
Meal 1 12g 43g 3g
Meal 2 6g 29g 17g
Meal 3 43g 17g 23g
Meal 4 2g 54g 0g
Meal 5 26g 2g 1g
Meal 6 43g 17g 23g
Total 132g 162g 67g

 

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.

You can check out the meals in this video by searching through our recipe pages or clicking the following links!

Thai Chicken Peanut Salad

 

 

Here is a quick breakdown of each meal:

XO Crunch 

  • 40g XO Crunch cereal
  • 1 cup of almond milk (unsweetened)

Cruskits and Avocado

  • 6 Cruskits
  • 1/2 medium Avocado or 1 small Avocado

Thai Chicken Peanut Salad

  • 120g Chicken Breast
  • 1/5 cup Red Capsicum
  • 1/5 cup shredded Carrot
  • 1/5 cup sliced Red Cabbage
  • 1/20 cup Spring Onion
  • 1/10 cup Peanuts
  • 1/5 cup Non-fat Greek Yoghurt
  • 1/10 cup Coriander
  • 1/20 cup Lime Juice
  • 1/5 tablespoon Soy Sauce
  • 1/3 teaspoon Minced Ginger

Bananas

  • 2 Bananas

Post-Workout Protein Shake

  • 1 scoop of protein powder
  • water

Thai Chicken Peanut Salad

  • 120g Chicken Breast
  • 1/5 cup Red Capsicum
  • 1/5 cup shredded Carrot
  • 1/5 cup sliced Red Cabbage
  • 1/20 cup Spring Onion
  • 1/10 cup Peanuts
  • 1/5 cup Non-fat Greek Yoghurt
  • 1/10 cup Coriander
  • 1/20 cup Lime Juice
  • 1/5 tablespoon Soy Sauce
  • 1/3 teaspoon Minced Ginger

       

       

      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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