zachcoen
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Sample Meal Plan (2,100 Calories) #2
🕑 Added 2023-04-07 16:00:04 +0000 UTC*Patreon exclusive content. Please do not share*
Time for another monthly sample meal plan!
It's early in the month, so I know we probably have some new members. So welcome!
If you are new, or aren't familiar with these sample meal plans, I post them once a month just to give you an idea of what a week of eating could look like using my recipes.
I'm typically not a fan of getting meal plans from others because nobody will ever know the foods that you like/dislike as much as you do. So it's important to build your own meal plans based off your specific preferences and needs.
As you probably know, my recipes are made for 6 servings. Which leaves Sunday open for a family day or maybe a day of ordering pizza or eating at a restaurant. As you can see in this sample meal plan, dinner was at Olive Garden. So this is a way of showing you that you can still enjoy life while sticking to your calorie goals.
For anybody interested in following the snacks in this particular meal plan, the serving sizes are listed below.
Yogurt - Great Value Light & Fit Vanilla - 3/4 cup
Granola - Nature Valley Dark Chocolate - 2/3 cup
Peanut Butter - Great Value - 2 Tbsp
Protein Shake - Legion Cocoa Cereal - 1 scoop
Milk - Fat Free Fairlife - 1 cup
Fairlife Shakes - Nutrition Plan Chocolate - 11.5 oz bottle
Again, these meal plans do not need to be followed rigidly. All of my recipes are specifically designed to be high protein, and under 500 calories. So you can mix and match most of my recipes and still hit your calorie goals for the week.
Let me know if you have any questions in the comments.
Also, I'm thinking the meal plan template needs a redesign. What do you think? Something less colorful and more organized perhaps?
Download a PDF copy below!
Comments
Roxanne G Rieske
How would you modify these to bring the calorie count around 1700-1800 while keeping the Macros relatively the same?
Thanks Zach, just wanted to make sure I got it right, Actually sharing with wife so I found this perfect for 2 people portions. Using my walmart+ to have all delivered home.. so convenient and easy to buy.
Zach Coen
The recipes are all for 6 meals. So with these sample meal plans, you can freeze the remaining 3 portions.
Zach Coen
If you click my name it will take you to my page. From there you can use the search bar and just search for meal plan and they will all pop up. I have a few 1500 calorie sample meal plans.
You can divide each meal you prep by 8 instead of 6. A slightly smaller portion for each, but less calories and would leave some room for snacks!
any meal plans for 1500 cal? How can I adjust this meal plan to fit my caloric needs of 1500 calories?
Im wondering if you follow the recipes quantities, these are for more than 1 person correct?
Thank you
Listed in comments
Yes and I love it. But with meal plan having one list for everything together would be cool. Just a suggestion. Not necessarily but would be convenient.
Zach Coen
The shopping list is essentially added to the PDFs for each recipe
You're welcome 😊
Shopping list would be really cool
🤯 You are such a life saver!! Thank you ☺️
What kind of yogurt and granola should I use for this meal prep?
If you click on Zach's profile on Patreon there's a search bar it look up post and it should pop up for you.
How do I find the Asiago chicken Mac and cheese recipe? That sounds amazing!
