This week we are meal prepping for a daily intake of 2200 calories. The daily intake will be broken down into 6 meals, being breakfast, morning tea, lunch, afternoon snack, post-workout and dinner.

  

  

The 2200 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 - 35/40/25 or 35% protein, 40% carbs and 25% 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	33%	41%	26%	100%
Calories	724	892	567	2183
Grams	181g	223g	63g

 

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 - Boiled Eggs and Nice & Natural Protein Nut Bar
• Lunch - Chicken Pesto Pasta
• Afternoon Snack - Taco Turkey Mince and Broccoli
• Post-Workout - Protein Shake
• Dinner - Chicken Pesto Pasta

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

 

	Protein	Carbs	Fat
Meal 1	6g	51g	5g
Meal 2	18g	12g	21g
Meal 3	54g	75g	16g
Meal 4	23g	8g	4g
Meal 5	26g	2g	1g
Meal 6	54g	75g	16g
Total	181g	223g	63g

 

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.

 

 

Here is a quick breakdown of each meal:

XO Crunch 

• 70g XO Crunch cereal
• 1 cup of almond milk (unsweetened)

Boiled Eggs and Nut Bar

• 2 Boiled Eggs
• 1 Protein Nut Bar - Peanut and Cashew

Chicken Pesto Pasta

• 150g Chicken Breast
• 1/5 cup Mushrooms
• 100g Pasta
• 35g Basil Paste
• 12g Spinach
• Minced Garlic
• Salt and Pepper to Taste

Taco Turkey Mince and Broccoli

• 100g Turkey Mince
• 100g Broccoli
• Taco Seasoning

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Chicken Pesto Pasta

• 150g Chicken Breast
• 1/5 cup Mushrooms
• 100g Pasta
• 35g Basil Paste
• 12g Spinach
• Minced Garlic
• Salt and Pepper to Taste

 

 

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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