We are bringing in the natural ingredients for a twist on an old favourite – Sweet Potato Shepherds Pie with plenty of veggies. Our snack this week will be cashew nuts and bananas. Complement the day’s meal prep with a tasty and quick breakfast shake, made from almond milk, frozen fruit and protein powder for breakfast every morning and another protein shake in the afternoon.

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 – 35/35/30 or 35% protein, 35% carbs and 30% fat. The amount of each of the macros is up to personal preference, diet requirements or a target metabolic consumption.

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 Shake

1 1/2 scoops of protein powder
1 cup of almond milk (unsweetened)
50g of frozen fruit and greens mix (kale, kiwi fruit, spinach and mango)

Cashew Nuts

50g Roasted Cashew Nuts

Sweet Potato Shepherds Pie

150g Lean Beef Mince
150g Sweet Potato
1/5 cup Carrots
1/5 cup Celery
1/10 cup Onion
1/10 cup Mushrooms
20ml Tomato Paste
1/5 Tablespoon Coconut Oil
Minced Garlic
Chilli Flakes
Rosemary
Salt and Pepper

Bananas

2 medium Bananas

Post-Workout Protein Shake

1 scoop of protein powder
water

Sweet Potato Shepherds Pie

150g Lean Beef Mince
150g Sweet Potato
1/5 cup Carrots
1/5 cup Celery
1/10 cup Onion
1/10 cup Mushrooms
20ml Tomato Paste
1/5 Tablespoon Coconut Oil
Minced Garlic
Chilli Flakes
Rosemary
Salt and Pepper

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Audio Transcript:

today we will be prepping for a full 5 day meal plan. We will be cooking a healthy paleo recipe with all natural snacks.

The first meal is a breakfast shake of almond milk, protein powder and frozen fruit.

second up are cashew nuts for a morning snack.

followed by sweet potato shepherds pie for lunch.

and bananas for an afternoon snack.

meal 5 is a protein shake with water.

and lastly for dinner we have sweet potato shepherds pie again.

this meal plan is for roughly 1800 calories per day and has a macro split of 35% protein, 35% carbs and 30% fat.

start by preparing the vegetables.

cut up 1 cup of white mushrooms in to thin slices, add to a bowl and set aside.

next, cut up 2 cups of carrots into small chunks, setting aside once done.

dice up 1 brown onion into small pieces and add to a bowl.

finally, chop the top off the celery and finely slice the celery stalk into pieces.

add 1.5 kg of lean beef mince to a pan on high heat.

separate the mince and add in 2 tablespoons of minced garlic.

mix through, before adding the diced onion

chopped celery

chopped carrots

and sliced mushroom.

mix thoroughly and cook through for about 15 minutes or until the carrots are soft and mince is cooked.

while waiting for the meat and veggies to cook, let’s prepare the sweet potato.

peel the potato before chopping into thin slices and adding to a pot full of hot water.

continue to prepare the sweet potato with the same method until you have 1.5kg of sweet potato.

Boil over the stove until the sweet potato is soft.

Back to the mince and veggies, add in dried rosemary after it’s finished cooking.

add in some chilli flakes to taste.

followed by salt and pepper.

finally add in 200ml of tomato paste, before mixing the spices and flavours in thoroughly.

once the sweet potato has been boiled and drained, add in 2 1/2 tablespoons of coconut oil.

mash the sweet potato and coconut oil mix until it has a smooth consistency.

add the mince and veggies to a large oven dish, using the spoon to spread and compact.

next, add the mashed sweet potato on top.

spread and compact again to ensure consistent layering.

finish off my adding some more pepper, salt and chilli flakes over the top.

Bake in the oven for 15 minutes at 200 degrees celsius.

set 10 containers on the bench.

divide the shepherds pie into 10 servings and add to each container.

add lids to each of the containers and set aside, packed in pairs for each day of the week.

To prepare the cashew nuts for each day, add 50g of nuts to a ziplock bag and seal.

gather the 5 ziplock bags and set aside.

set two containers of sweet potato shepherds pie for each day of the week.

set one ziplock bag of cashew nuts for each day.

finally, add two bananas for an afternoon snack each day.

1800 calories per day using all natural paleo ingredientsall prepped and ready to go for the whole week.

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