September 09, 2018

MEAL PREP SUNDAY - 9th SEPTEMBER 2018 - 1400 CALORIES & 5 MEALS PER DAY

This week we are meal prepping for a daily intake of 1400 calories. The daily intake will be broken down into 5 meals, being breakfast, morning tea, lunch, afternoon snack and dinner. This is a perfect meal prep plan for anyone on low calories and trying to lose weight!
  
  
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 - 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 30% 42% 28% 100%
Calories 420 592 387 1399
Grams 105g 148g 43g

 

Each of the 5 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 - Freedom Food Barley+ Bar 
  • Lunch - Yellow Coconut Chicken Curry
  • Afternoon Snack - 25g Cashew Nuts
  • Dinner - Yellow Coconut Chicken Curry

 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 43g 42g 12g
Meal 3 3g 17g 3g
Meal 4 4g 4g 13g
Meal 5 43g 42g 12g
Total 105g 148g 43g

 

Our meal prep video this week will focus on the preparation of morning tea, lunch, afternoon snack and dinner. The breakfast cereal can be made fresh at home before you leave each day.

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

Yellow Coconut Chicken Curry

  

Here is a quick breakdown of each meal:

XO Crunch 

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

Freedom Food Barley+ Bar 

Yellow Coconut Chicken Curry

  • 150g Chicken Breast
  • 1/2 red Capsicum
  • 3/4 Carrot
  • 1/4 cup of Chopped Beans
  • 1/2 cup of chopped spring onion
  • 1/3 tablespoon of Coconut Oil
  • 1/2 teaspoon of minced ginger
  • 1/2 teaspoon of minced garlic
  • 1/3 tablespoon of Yellow Curry Powder
  • 1/3 tablespoon of Tumeric
  • 150ml Light Coconut Milk
  • 4/5 cup of cooked Basmati Rice

Cashew Nuts

  • 25g of Roasted Cashew Nuts

Yellow Coconut Chicken Curry

  • 150g Chicken Breast
  • 1/2 red Capsicum
  • 3/4 Carrot
  • 1/4 cup of Chopped Beans
  • 1/2 cup of chopped spring onion
  • 1/3 tablespoon of Coconut Oil
  • 1/2 teaspoon of minced ginger
  • 1/2 teaspoon of minced garlic
  • 1/3 tablespoon of Yellow Curry Powder
  • 1/3 tablespoon of Tumeric
  • 150ml Light Coconut Milk
  • 4/5 cup of cooked Basmati Rice

      

    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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