October 21, 2018

QUICK AND EASY CHICKEN MEAL PREP - Baked Quinoa Chicken Strips - 2000 calories & 6 meals per day

This week we are meal prepping for a daily intake of 2000 calories. This is for all those people who say they don't have time to meal prep - this is the easiest meal prep you'll ever see! 30 minutes in the kitchen and everything is cooked and cleaned for the full week. 
The daily intake will be broken down into 6 meals, being breakfast, morning tea, lunch, afternoon snack, post-workout and dinner.
The 2000 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 - 31/40/29 or 31% protein, 40% carbs and 29% 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 31% 40% 29% 100%
Calories 624 804 576 2004
Grams 156g 201g 64g

 

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 6g 51g 5g
Meal 2 13g 17g 3g
Meal 3 50g 60g 15g
Meal 4 11g 11g 25g
Meal 5 26g 2g 1g
Meal 6 50g 60g 15g
Total 156g 201g 64g

 

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)

Chobani Yoghurt

Baked Quinoa Chicken Strips and Bean Salad

  • 125g Chicken Breast
  • 1 Egg White
  • 1/2 cup Quinoa Flakes
  • 1/2 Tablespoon of Moroccan Seasoning
  • Coconut Oil Spray
  • Large handful of Baby Spinach
  • 100g Four Bean Mix
  • 1/10 cup of Semi-Dried Tomatoes

Almonds

  • 50g of Natural Almonds

Post-Workout Protein Shake

  • 1 scoop of protein powder
  • water

Baked Quinoa Chicken Strips and Bean Salad

  • 125g Chicken Breast
  • 1 Egg White
  • 1/2 cup Quinoa Flakes
  • 1/2 Tablespoon of Moroccan Seasoning
  • Coconut Oil Spray
  • Large handful of Baby Spinach
  • 100g Four Bean Mix
  • 1/10 cup of Semi-Dried Tomatoes

       

       

      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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