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

True Protein Pancakes

Veggie Parmesan Frittata

Raspberries

 

 

Lunch #1

Green Lentil Curry

 

 

Lunch #2

Tofu Stir Fry

 

 

Snacks

Mixed Berry Protein Bake with Greek Yogurt

Apple

Clean Snax (Chia and Cranberry Nut bars, store bought)

 

 

Dinner

Pea “Meatballs”(store bought)

Red Pepper Pasta

 Steamed Brussel Sprouts and Marinara Sauce

  

 

Recipes

True Protein Pancakes

Follow manufacturer’s instructions.

 

 

Mixed Berry Bake (4 servings)

Ingredients

2.5 cup Old fashioned oats (GF)

2 cups Almond milk or Milk 

2 scoops Vanilla protein powder 

2 cup frozen Mixed Berries 

2 Eggs 

1 mashed Banana

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

 

 

Tofu Stir Fry (4 servings)

 

Ingredients

Baked/Smoked Tofu (20 oz/600 g)

1 large thinly sliced Onion

2 cups Broccoli florets

2 cups thinly sliced Carrots

2.5 cups Sugar Snap Peas

1.5 Tbsp Sesame Oil

1 Tsp ground Ginger

0.5 cup Low Sodium Soy Sauce

1 Tbsp Raw Honey

1 Tbsp Minced Garlic

1 Tbsp Corn Starch

½ tsp Red Crushed Pepper

 

 

Directions

1. Mix soy sauce, corn starch, honey, ginger, garlic and red crushed pepper, mix until smooth to created stir fry sauce

2. Cut tofu into 1 to 2 inch cubes

3. Heat oil in large skillet on high, add vegetables and spices, stir on medium-high heat for 5 min until tender crisp 

4. Add in tofu and stir fry sauce, turn heat to low and cook for another 5 min mixing well 

 

 

Baked Tofu

Ingredients

20 oz (600 g) Extra Firm Tofu

Pinch of Salt

Pinch of Black Pepper

 

 

Directions

1. Preheat oven to 400 degrees Fahrenheit (205 degrees Celsius).

2. Drain and pat dry tofu.

3. Cut in 1 inch (2-ish cm) cubes.

4. Place tofu cues on a parchment paper lined baking sheet.

5. Sprinkle Salt and Pepper over it.

6. Bake for about 15 to 20 minutes.

 

 

Lentil Curry (4 servings)

Ingredients

2 cups Green Lentils Dry

4 cups Vegetable Broth

1 cup Water

1 cup diced Celery

1 cup diced Carrots

1 cup diced Onion

2 Tbsp Soy Sauce

2 Tbsp diced Garlic

1 ½ Tbsp Olive Oil

1 Tbsp Thai Style Curry

Pinch Red Crushed Pepper Flakes

Pinch of Salt

Pinch of Black Pepper

 

 

Directions

1. In a large pan heat up olive oil, add onion, garlic, carrots and celery, and reduce until golden

2. Add lentils, soy sauce and spices, mix well on heat for about a minute

3. Add broth, water and bring to boil

4. Turn the heat down, cover and let simmer for about 15 to 20 minutes until lentils are cooked

5. To make creamy take half of the soup, blend in blender and mix with the remaining half (optional)

 



 

Sweet Potato Spinach Frittata 

Ingredients

1 diced Onion

5 cups Baby Spinach

2 cut Tomatoes 

2 cups cooked/baked Sweet Potatoes

8 whole Eggs

16 Egg Whites

¼ cup Parmesan Cheese

1.5 Tbsp Coconut Oil

¼ tsp Black Peppers

¼ tsp Sea Salt

1 tsp Smoked Paprika

 

 

Directions

1. Preheat oven to 375°F

2. In a bowl mix whole eggs and egg whites together

3. Lightly grease glass dish (13”x9”) with oil (1/2 Tbsp)

4. In a large pan heat up olive oil, add onion  reduce until golden

5. Add sweet potatoes, spices and brown potatoes lightly

6. Add spinach, mix well until wilted

7. Pour sweet potato/spinach mixture into the greased dish

8. Pour egg/egg white mixture on top and mix lightly 

9. Top in all with tomato slices and parmesan cheese

10. Bake for approximately 25 to 30 minutes