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:
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 Crunchcereal 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!