Vegetarian Meal Prep – 2000 calories
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 – 34/32/34 or 34% protein, 32% carbs and 34% 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.
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 – Yoghurt, Muesli and Fruit
Lunch – Three Cheese Pasta Bake
Afternoon Snack – Almonds
Post-Workout – Protein Shake
Dinner – Three Cheese Pasta Bake
Here is a quick breakdown of each meal:
Breakfast Smoothie
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)
Yoghurt Muesli and Fruit
150g low-fat greek yoghurt
50g frozen strawberries
50g frozen blueberries
50g of toasted muesli mix
Three Cheese Pasta Bake
300g uncooked Pasta
1 1/2 tablespoons of Olive Oil
4 tablespoons of Minced Garlic
300g Spinach
800g diced Tomatoes
1/4 cup of chopped dried Basil
Salt, Pepper and Chilli Flakes
250g Light Mozarella Cheese
100g Parmesan Cheese
800g Light Ricotta Cheese
Almonds
50g of Natural Almonds
Post-Workout Protein Shake
1 scoop of protein powder
water
Three Cheese Pasta Bake
300g uncooked Pasta
1 1/2 tablespoons of Olive Oil
4 tablespoons of Minced Garlic
300g Spinach
800g diced Tomatoes
1/4 cup of chopped dried Basil
Salt, Pepper and Chilli Flakes
250g Light Mozarella Cheese
100g Parmesan Cheese
800g Light Ricotta Cheese
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