We’re getting deeper into autumn. The evenings are getting longer and for some reason there’s pumpkin spice in everything. So, it’s time to freshen up the meal prep. Swap out the smoothie bowls for hearty stacks of pancakes and switch salads with pasta. Comfort food is on the menu, and we’re not mad about it.
Marino Katsouris is no stranger to the kitchen. He’s almost always cooking up some sort of macro-friendly treat. And he got the memo with the autumn meal planning. His daily meals are enough to keep anyone happy. They’re protein-rich, hearty, warm, and filling. And there’s no pumpkin spice in sight. Make a note of any you like the look of and add the ingredients to your next weekly shop.
Breakfast
Picture this: you’re still bundled up in your dressing gown and the fluffiest socks you own. You step into the kitchen, take one look outside at the rain, wind and the grey skies and you know there’s only one breakfast suitable — pancakes.
Ingredients
- 1 banana
- 2 eggs
- 60g oats
- 25g Impact Whey Protein
- 50ml milk
- 50g Greek yoghurt
Instructions
- Add all the ingredients to a blender.
- Fry on a medium heat.
- Complete your stack with your favourite toppings.
Lunch
A perfect option whether you’re working from home, need lunch to take into the office, or you’ve got a busy day ahead and need to prep something the day before — a chicken Buddha bowl. It sounds fancy, but it’s pretty simple, and you can make it your own by incorporating your favourite veggies.
Ingredients
- 170g chicken
- 100g jasmine rice (dry)
- Half an avocado
- Veg of your choice
Instructions
- Fry your chicken in a frying pan until it’s cooked.
- While your chicken is cooking, cook your rice as per packet instructions.
- Prepare your veg and dive in.
Snack one
When it gets to 3pm, there’s only one thing on my mind — a snack. And it doesn’t get much better than a smoothie full of goodness to see you through until dinner time. And Marino’s smoothies are always a win.
Ingredients
- 50g Impact Whey Protein
- 60g oats
- 1 banana
- Handful mixed berries
- Spoonful peanut butter
- Splash almond milk
Instructions
- Add all your ingredients to a blender.
- Blend until smooth.
- Serve up in your favourite glass.
Dinner
Any meal with pasta is a favourite of mine, and this one’s no exception. A plate full of delicious tomato pasta topped with a protein-packed cod fillet — that’s going straight on my list for next week.
Ingredients
- 100g pasta (dry)
- 100g tomato pasta sauce
- 200g cod
Instructions
- Cook the pasta per packet instructions.
- While the pasta is cooking, fry your cod until cooked all the way through.
- Stir the tomato sauce into your pasta.
- Plate it up, take a picture for your friends, and enjoy.
Snack two
And as you settle into the sofa to watch your favourite true crime documentary, it’s obviously time for a snack. And a refreshing Greek yoghurt bowl sounds like it would hit the spot.
Ingredients
- 200g Greek yoghurt
- ½ Crispy Wafer
- Sugar-Free Syrup
Instructions
- Chuck it all into a bowl and enjoy.
Macros
Calories: 3,000kcal
Protein: 230g
Carbs: 350g
Fat: 70g
Take home message
Well, that’s given me a lot to think about and has extended the length of my shopping list considerably. The cod pasta’s a definite yes, and so’s everything else for that matter.
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