Are you on a Paleo diet? Or are you ready to try something new? If that's you, check out this week's full meal prep that's all natural and all healthy!

We are bringing in the natural ingredients for a twist on an old favourite - Sweet Potato Shepherds Pie with plenty of veggies.  Our snack this week will be cashew nuts and bananas. Complement the day's meal prep with a tasy and quick breakfast shake, made from almond milk, frozen fruit and protein powder for breakfast every morning and another protein shake in the afternoon.

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 - 35/35/30 or 35% protein, 35% 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	35%	35%	30%	100%
Calories	640	644	540	1824
Grams	160g	161g	60g

 

 

 

 

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 - Breakfast Shake
• Morning Tea - Cashew Nuts
• Lunch - Sweet Potato Shepherds Pie
• Afternoon Snack - Bananas
• Post-Workout - Protein Shake
• Dinner - Sweet Potato Shepherds Pie

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

 

	Protein	Carbs	Fat
Meal 1	47g	7g	2g
Meal 2	15g	22g	33g
Meal 3	35g	38g	12g
Meal 4	2g	54g	0g
Meal 5	26g	2g	1g
Meal 6	35g	38g	12g
Total	160g	161g	60g

 

Our meal prep video this week will focus on the preparation of morning tea, lunch, afternoon snack and dinner. The Breakfast Shake 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:

Breakfast Shake

• 1 1/2 scoops of protein powder
• 1 cup of almond milk (unsweetened)
• 50g of frozen fruit and greens mix (kale, kiwi fruit, spinach and mango)

Cashew Nuts

• 50g Roasted Cashew Nuts

Sweet Potato Shepherds Pie

• 150g Lean Beef Mince
• 150g Sweet Potato 
• 1/5 cup Carrots
• 1/5 cup Celery
• 1/10 cup Onion
• 1/10 cup Mushrooms
• 20ml Tomato Paste
• 1/5 Tablespoon Coconut Oil
• Minced Garlic
• Chilli Flakes
• Rosemary
• Salt and Pepper

Bananas

• 2 medium Bananas

Post-Workout Protein Shake

• 1 scoop of protein powder
• water

Sweet Potato Shepherds Pie

• 150g Lean Beef Mince
• 150g Sweet Potato 
• 1/5 cup Carrots
• 1/5 cup Celery
• 1/10 cup Onion
• 1/10 cup Mushrooms
• 20ml Tomato Paste
• 1/5 Tablespoon Coconut Oil
• Minced Garlic
• Chilli Flakes
• Rosemary
• Salt and Pepper

 

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