Background 

I am a 35 year old male, vegetarian, working out 5 days a week and playing volleyball twice a week for 2 hours on average. I weigh around 93kg and with this meal prep I maintain roughly a 10 to 12% body fat level. I also allow myself to eat whatever meal I feel like twice a week, especially around leg day and back day.

 

Supplements

True Protein WPI90

Glutamine

Pre-workout

Food Diary Breakdown

Breakfast

Crepe with almond butter and jam
Spinach omelet waffle
Blood orange

 

Lunch #1

Veggie Chili

 

Lunch #2

Red lentil linguini with shelled soybeans and basil pesto 

 

Workout Snacks

Apple
Banana
True Protein WPI90

 

Dinner #1

Veggie couscous-otto

 

Dinner #2

Spinach
Baby capsicums
Guacamole
Lettuce
Mango
Pumpkin seeds
Walnuts
Chickpeas
Cherry tomatoes
Cucumbers
Raspberries for Salads

 

Recipes  

Crepes

 

Protein Blend Couscous-otto (4 servings)

Ingredients

2 servings of Birds Eye Steamfresh Protein Blends Southwest Style

2 cups of cooked couscous

1 cup of cooked lentils

1 tsp smoked paprika

Pinch of salt and black pepper

1 tbsp avocado oil

 

Directions

1. Cook protein blend, couscous  and lentils per directions.

2. Mix protein blend, lentils, couscous, spices and oil together and split into 4 servings.



 

Spinach Waffle Omelets (to make 1 large)

Ingredients

1 whole eggs

2 egg whites

½ cup baby spinach

Pinch of salt, pepper and paprika

 

Directions

1. Turn on waffle iron.

2. Mix eggs and egg whites with spices.

3. Spray waffle with olive oil.

4. Pour egg mixture onto iron and hold the iron down until waffle is made.

 

Veggie Chili

Ingredients

1 diced onion

1 tbsp olive oil

3 cans of beans (drained and rinsed)

2 cans of fire roasted tomatoes

3 diced carrots

2 diced capsicums

1 low sodium chili seasoning packet

2 cups of water or vegetable stock 

 

Directions

Mix all and cook on high for about 3 hours in a crock-pot.