Background 

I am a 35-year-old male vegetarian working out five days per week and play volleyball twice a week for two 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

True Protein Glutamine

True Protein Pre Workout (at times)

 

Food Diary Breakdown

Breakfast

Chocolate and PB Overnight Oats with Blueberries

 

Lunch #1

Chickpea “meatballs” with red rice pasta and steamed veggies

 

Lunch #2

Seared/baked tofu with broccoli and roasted sweet potatoes

 

Snacks

Bananas

Nuts

True Protein WPI90 shake with berries

 

Dinner

Buffet style salad

 

Recipes 

Overnight Oats

¾ cup oats

1 cup almond milk

½ scoop Choc and Peanut Butter True Protein WPI 90

1 tbsp flax seeds

½ cup blueberries

 

Baked Tofu

Ingredients

400g extra firm tofu

Pinch of salt and black pepper

2 tbsp barbeque sauce (optional)

 

Directions

Preheat oven to 205 degrees Celsius.

Drain and pat dry tofu.

Cut in roughly 2-cm cubes.

Place tofu cubes on a parchment paper lined baking sheet.

Sprinkle salt and pepper over it.

Bake for about 15 to 20 minutes.

Take out and place in a large bowl, add barbecue sauce and toss well to coat all tofu with the sauce.

Place it back on the baking sheet and bake for another 5 to 10 minutes.

 

Roasted Sweet Potatoes

Ingredients

900g sweet potatoes 

Pinch of salt and black pepper

½ tsp of paprika

1 tbsp extra virgin olive oil

 

Directions

1.   Pre-heat oven to 205°C.

2.   Clean and cut in roughly 2cm wedges.

3.   In a large bowl mix wedges with spices and olive oil.

4.   Place the potatoes on an olive oil-sprayed baking sheet.

5.   Roast for about 45 minutes depending on the thickness of wedges.