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

True Protein Glutamine

True Protein Pre Workout (at times)

 



Food Diary Breakdown

Breakfast

Spinach tomato slow cooker frittata

Strawberries

 

Lunch #1

Tofu turmeric fried spaghetti

 

Lunch #2

Curry bean kale stew with fried egg

 

Snacks

Watermelon

Trail mix

True Protein WPI90 shake

Oatmeal berry protein pancakes

 

Dinner

Chickpea veggie burger with edamame, cucumbers and fresh green peppers 

  

Recipes 

Oatmeal Berry Protein Pancakes

Directions

Combine everything except blueberries in a food processor. Blend to form a batter and then add blueberries. Cook in a non-stick pan for about three minutes on one side, flip and then a further two minutes. 

 

Slow Cooker Veggie Frittata 

Ingredients

10 eggs

10 egg whites

1 capsicum diced or 1 cup diced tomatoes

2 cups spinach

1 tsp black pepper

1 tsp of sea salt

Add spices to your liking like paprika and so on

 

Directions

1.   In a bowl whip eggs, egg whites and spices well

2.   Add veggies and mix all

3.   Coat your slow cooker with olive or coconut oil

4.   Pour mixture in and set to Low temp

5.   Depending on the size of your cooker it will take around 3 to 4 hours on LOW or around 2 hours on HIGH

 

 

Curry Bean Kale Stew

Ingredients

1 onion diced

3 cans of beans (northeastern, pinto and/or other beans your choice) drained and rinsed but preserve liquid from one can

5 cups broth (preferably low sodium vegetable)

Bunch of kale torn into small pieces no stalk (around 10 cups)

Salt and pepper to taste

1 tbsp curry paste

2 tbsp of olive oil

2 tsp low sodium soy sauce

5 eggs

Sharp cheddar (optional)

Sriracha (optional) 

 

Directions

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

2.   Add beans, reserved liquid, broth, soy sauce and spices and bring to simmer. 

3.   Add kale stir well until kale wilts. Let simmer for about 20 minutes to make kale tender.

4.   Fry your eggs (sunny side up), place on top of your stew. 

5.   Top with sriracha and or cheese.

 

Tofu Fried Spaghetti

Ingredients

400g of drained firm tofu, crumbled

3 cups of cooked whole grain spaghetti

½ onion diced

2 carrots diced

3 cups spinach

1 tsp curry

1 tsp of turmeric 

½ tsp of smoked paprika 

1 tbsp extra virgin olive oil

 

Directions

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

2.   Add tofu and spices and cook covered on medium heat for about 5 minutes mixing occasionally.

3.   Add spinach and spaghetti, and stir well until spinach wilts.