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 WPI90 (Whey Protein Isolate)
• True Glutamine 
• True Pre (pre-workout at times)

 



Food Diary Breakdown

 

Breakfast

Matcha Protein Waffles with Strawberries and Almond Butter 

Hardboiled Eggs

 

Lunch #1

Veggie Grain Soup (store mix bought)

 

Lunch #2

White Bean Burger with Cucumber and Mini Peppers

 

Snacks

Protein Oat Blueberry Bake

Pomegranate

Banana

WPI 90 shake

Greek Yogurt

Hummus with Carrots and Radishes

 

Dinner

Salad Bowl with Chickpeas, Cucumbers, Cherry Tomatoes Mini Peppers, Mango and Avocado

 

Recipes

Mocha Matcha Low Carb Waffles (2 Large Waffles / 2 servings):

Ingredients:

2 large Tbsp Greek Yogurt

2 Eggs

2 Egg Whites

1 scoop of Hemp, Whey or Pea Protein

2 scoops Matcha powder

2 tsp Raw Honey (optional)

 

Directions

1. Preheat waffle iron

2. Blend all ingredients into a batter

3. Coat iron with olive oil spray

4. Pour batter onto iron and close the lid

5. Waffle should be done when steam stops coming out of the iron 

6. Repeat with the remainder of the batter

 

You can also find this recipe in a video form on my YouTube channel “Marek Fitness”

 

Protein Oat Blueberry Bake (4 servings)

Ingredients

2.5 cup Old fashioned oats (GF)

2 cups Almond milk 

2 scoops Vegan 85 Protein powder 

1 cup frozen Blueberries 

1 cup frozen Raspberries 

2 Eggs 

1/2 cup Apple sauce

1 tsp Cinnamon 

1 tsp Baking powder 

1 tsp Vanilla extract 

2 Tbsp Maple syrup (optional)

2 Tbsp Coconut oil (melted)

Pinch of Salt 

 

Directions

1. Preheat 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 frozen berries gently into mixture

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

 

 

White Bean Burger (4 burgers)

Ingredients

1 Egg

1/2 cup Oats

1 can (16.5 oz) Cannellini Beans (drained and rinsed)

½ cup diced Pepper 

½ cup diced Red Onion

½ cup of corn

1 cup water

1 tsp garlic powder

2 tsp oregano

1 tsp Hungarian Smoked Paprika

½ tsp Red Crushed Pepper Flakes

2 Tbsp Lemon Juice

1/4 cup Oat Flour

Salt and Pepper to taste

 

Directions

1. Preheat oven to 375 °F

2. Mash your bean (not fully)

3. Add diced the rest of the ingredients, mix well

4. Divide the mixture into 4 and form patties with your hands or a patty maker

5. Waffle should be done when steam stops coming out of the iron 

6. Place patties on a greased or parchment lined cookie sheet

7. Add spices on top

8. Bake for 30 minutes, turning at 15 minutes