Background

• 35-year-old male

• Vegetarian

• Working out 5 days a week

• Plays Volleyball 2 hours a week

• Weighs 93kg

• This Meal prep helps maintain roughly a 10 to 12% body fat level

• 2 Cheat meal a week

Supplements

True Whey Protein Isolate (WPI90), True Pre-workout, True Greens 

 

Food Diary Breakdown

Breakfast

 

3 Oatmeal Protein Banana Pancakes

1 cup Raspberries

2 Egg and 1 Egg White (hard boiled)

 

Morning Snack

Fresh Crunchy Veggies with 2 Tbsp Hummus

Lunch

Large Salad of Mixed Greens and Veggies

Sliced Almonds and Edamame 

 

Afternoon Snack

 

Chocolate Blackberry Oat Bake

2 Tbsp Almond Butter

 

Pre Workout

Greek Yogurt (not shown) and Pear

 

Post Workout

Whey Isolate Protein (WPI 90)

 

Dinner

Turmeric Chickpea Cabbage Pasta 

 

 

Shopping List (4 days prep)

Veggies and Fruits

● 1 Cabbage

● 1 bag of Spinach

● 1 bag of colored Baby Peppers

● 2 bags of Edamame

● 1 bag Baby Carrots

● 1 bag Mini Cucumbers

● 1 Lemon

● 1 boxes of Raspberries

● 1 box of Blackberries

● 2 Bananas

● 4 Pears

● 1 large Onion

● 1 head of Garlic

 

Dairy, Grains and Other

● 2 dozen Eggs

● Box of Hummus

● Old Fashioned Oats

● Greek Yogurt

● Milk (your choice of dairy/almond/coconut)

● Nut Butter

● Sliced Almonds

● Coconut Oil 

● Vanilla Whey Protein Isolate 

● Vegan Chocolate Protein

● Spices such as Salt, Pepper, Garlic Powder, Paprika, Turmeric

 

Recipes

Oatmeal Banana Protein Pancakes (2 servings)

Ingredients

1 cup Old Fashioned Oats

1 mashed Banana

¼ cup Milk (your choice dairy/almond/coconut)

1 scoop Vanilla Protein

1 Tbsp Baking Powder

1 Tsp Vanilla Extract

 

Directions

1. Mix wet ingredients in a bowl

2. Add Dry ingredients and mix well

3. Make pancakes on a non-stick pan or griddle ( ¼ cup measuring cup per pancake) 

 

 

Chocolate Blackberry Oat Bake (4 servings)

Ingredients

2.5 cup Old fashioned oats (GF)

2 cups Almond milk

2 scoops Chocolate Vegan 85 Protein powder

1.5 cups Blackberries

2 Eggs

1/2 cup Apple sauce

1 Tsp Cinnamon

1.5 Tsp Baking powder

1 Tsp Vanilla extract

2 Tbsp Maple syrup (optional)

2 Tbsp Coconut oil (melted)

Pinch of Salt

 

Directions

1. Pre-heat oven to 375°F

2. Mix all dry stuff in a large bowl

3. Mix all wet stuff in a small bowl

4. Pour wet mixture over dry mix, gently combine mixing

5. Pour melted coconut oil into mixture and combine mixing

6. Add berries gently into mixture

7. Pour over 9x13 avocado oil sprayed pan and bake for about 35 minutes

 

Turmeric Chickpea Cabbage Pasta (4 servings)

Ingredients

8 oz (dry weight) cooked Chickpea Penne Pasta

4 cups sliced Cabbage

1.5 cups Chickpeas (canned)

1 large Onion (diced)

3 cloves Garlic (diced)

1 Lemon

1 cup Water

2 Tbsp Coconut Oil

½ Tsp Sea Salt

2 Tbsp Turmeric

½ Tsp Black Pepper

½ Tsp Red Crushed Pepper

 

Directions

1. In a large sauté pan or wok heat up 1 Tbsp coconut oil on medium heat

2. Add onion and garlic, reduce until golden

3. Add spices and stir continuously for about 30 seconds

4. Add cabbage, 1 Tbsp coconut oil, sauté for about 3 to 5 minutes 

5. Add the juice from the lemon, add 1 cup of water, mix, cover and mix occasionally until cabbage is tender to your liking. 

6. Add chickpeas, pasta and mix well

7. Add more spices to your liking and Enjoy