August 26, 2018

MEAL PREP SUNDAY - 26th AUGUST 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 - 30/40/30 or 30% protein, 40% carbs and 30% 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 32% 37% 31% 100%
Calories 572 656 558 1786
Grams 143g 164g 62g

 

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 - Peanut Butter Rice Crisps
  • Lunch - Moroccan Oven Roasted Chicken and Vegetables
  • Afternoon Snack - Cashew Nuts
  • Post-Workout - Protein Shake
  • Dinner - Moroccan Oven Roasted Chicken and Vegetables

 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 8g 22g 36g
Meal 3 44g 47g 4g
Meal 4 5g 5g 15g
Meal 5 30g 0g 0g
Meal 6 44g 47g 4g
Total 143g 164g 62g

 

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!

Peanut Butter Rice Crisps

Moroccan Oven Roasted Chicken and Vegetables

 

 

 

Here is a quick breakdown of each meal:

XO Crunch 

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

Peanut Butter Rice Crisps

  • 1/20 cup Coconut Oil
  • 1/20 cup Smooth Peanut Butter
  • 1/3 tablespoon Rice Malt Syrup
  • 2/5 cup Puffed Brown Rice
  • 2 teaspoons Dark Chocolate

Moroccan Oven Roasted Chicken and Vegetables

  • 130g Chicken Breast
  • 200g Sweet Potato
  • 100g Broccoli
  • Moroccan Seasoning

Cashew Nuts

  • 30g of Roasted Cashew Nuts

Post-Workout Protein Shake

  • 1 scoop of protein powder
  • water

Moroccan Oven Roasted Chicken and Vegetables

  • 130g Chicken Breast
  • 200g Sweet Potato
  • 100g Broccoli
  • Moroccan Seasoning

       

      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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