Sunday Meal Prep – 23 09 18 – 1800 calories & 6 meals per day



This week we are meal prepping for a daily intake of 1800 calories. The daily intake will be broken down into 6 meals, being breakfast, morning tea, lunch, afternoon snack, post-workout and dinner.

The 1800 calorie intake per day has been divided or ‘split’ into the 3 macro-nutrients (macros); protein, carbohydrates (carbs) and lipids (fat). This week’s daily meals have been planned out to meet a rough split – 30/35/35 or 30% protein, 35% carbs and 35% fat. The amount of each of the macros is up to personal preference, diet requirements or a target metabolic consumption. The table below shows the breakdown of the daily calorie intake into each of the macros.

Each of the 6 planned meals plays an important part in obtaining the required daily calorie intake. This week’s meal prep will include the following food for each meal:

Breakfast – XO Crunch cereal and Almond Milk
Morning Tea – Cruskits and avocado
Lunch – Thai Chicken Peanut Salad
Afternoon Snack – Bananas
Post-Workout – Protein Shake
Dinner – Thai Chicken Peanut Salad

You can check out the meals in this video by searching through our recipe pages!

Here is a quick breakdown of each meal:

XO Crunch

40g XO Crunch cereal
1 cup of almond milk (unsweetened)

Cruskits and Avocado

6 Cruskits
1/2 medium Avocado or 1 small Avocado

Thai Chicken Peanut Salad

120g Chicken Breast
1/5 cup Red Capsicum
1/5 cup shredded Carrot
1/5 cup sliced Red Cabbage
1/20 cup Spring Onion
1/10 cup Peanuts
1/5 cup Non-fat Greek Yoghurt
1/10 cup Coriander
1/20 cup Lime Juice
1/5 tablespoon Soy Sauce
1/3 teaspoon Minced Ginger

Bananas

2 Bananas

Post-Workout Protein Shake

1 scoop of protein powder
water

Thai Chicken Peanut Salad

120g Chicken Breast
1/5 cup Red Capsicum
1/5 cup shredded Carrot
1/5 cup sliced Red Cabbage
1/20 cup Spring Onion
1/10 cup Peanuts
1/5 cup Non-fat Greek Yoghurt
1/10 cup Coriander
1/20 cup Lime Juice
1/5 tablespoon Soy Sauce
1/3 teaspoon Minced Ginger

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