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Sample Meal Plan (1,800 Calories) #2
🕑 Added 2022-11-03 17:11:43 +0000 UTC*Patreon exclusive content. Please do not repost*
Here is this month's sample meal plan. As you can see, it's the 2nd sample meal plan we've posted for 1,800 calories. The calorie goals for each monthly meal plan are random. But we try to post more of the most common calorie ranges. Many people have a calorie range of around 1,700 to 1,900. But with these sample meal plans, you can easily add a couple of snacks to increase the calories if you need more.
It's important to remember that these are SAMPLE meal plans. They are simply meant to show you how you can structure your weekly plan using my meal prep recipes as well as snacks. I'm not a fan of rigid meal plans that a lot of fitness creators promote. Following those meal plans can create an all or nothing mindset where you think you can't stray from the plan at all. That's not how weight loss works. It's about building your diet around foods that not only nourish your body, but also keep you happy.
So as you'll notice, in these sample meal plans, we like to add snacks and desserts that you normally wouldn't see on a stereotypical "diet". Adding in these fun foods helps to keep the diet sustainable, as well as prevent possible binging from over restriction. All of my recipes are for 6 servings. This is because I like to leave Sunday's open for family meals or perhaps eating out at a restaurant. So we also add in some tasty Sunday foods.
A few items to note on this specific sample meal plan:
The mini cupcakes, snickerdoodle cookies, and carrot cake sandwich cookies are all from the Walmart bakery section. If you want to look up specific calories or macros for those items, simply Google "Walmart bakery snickerdoodle cookies" and they'll pop up.
The cottage cheese with blueberries is cottage cheese that already has blueberries in it. It's the 4.7 oz single serving cottage cheese. If you cannot find these, you can easily make your own with plain cottage cheese and a few blueberries, or your choice of fruit, mixed in.
Please let me know in the comments whether or not these sample meal plans are helpful.
Download a PDF copy below!
Comments
Zach Coen
It's the homemade pumpkin protein bars here on Patreon.
What brand of protein bars is used?
How would I go about subbing eggs for oatmeal or could I even? I can't stomach oatmeal unfortunately
Yes 🙌🏻 Culver’s Sunday here I come ❤️
These are super helpful--thanks so much for taking the time to create these plans and share them. Your work is much appreciated!
When are you putting out a cookbook? I’ve kind of made my own, but I’d put money into that! These are great!!
Can you do one that is 2005 calories and the macros: carb 200g protein 150g. And fat 70g.
I second this. I know quite a few of us are trying to gain that are in this macro count/calories count. It's somehow hard to throw both of the 1,800 cal meal plans into one.
can you do one for a 3500 calorie day next?
This is helpful! Definitely good to think about simple snacks, hitting macros, but also making life easier for those of us who kind of hate macro counting
Thank you!!
Hi Kelly! If you are printing out these meal plans, you can always refer to the provided PDFs for each recipe and/or look up the meal in the search bar and write out the calories next to each meal on the meal plan. Hope that helps.
Zach Coen
Any protein shake is fine. I just specify Legion so that you have something to compare to. The Legion shakes are around 100 calories and 22g of protein.
Love the sample meal plans! Would be helpful if you could include a calorie count next to each meal option at the top of the page. I'm only on 1550 calories so would make it easier for me to know what to remove or rearrange from day-to-day without having to look them all up! Just a suggestion but I know it also takes more time for you. I so appreciate your simple approach to health & wellness!
Is there a replacement for the legion shake?
You're the best. I appreciate you getting back to me so soon.
Zach Coen
This is just a sample of 3 meals per day with snacks and a dessert. You and your husband more than likely have different calorie needs. To find yours, I recommend checking the TDEE calculator at www.tdeecalculator.net
If I followed it would it be enough for my husband as well or would I need to double the recipes to have him follow it too
Zach Coen
What do you mean? It's a sample meal plan of a week of meals.
Zach Coen
Thank you Jaime. The meals listed at the top are indeed a guideline for the week. There was an error on this one, as you pointed out. The lemon thighs was supposed to be the Outback Alice Springs Chicken. We use the same templates from previous meal plans when we make these. So sometimes there are oversights. I just uploaded a corrected copy.
Thank you. Correcting now
I get confused with these plans because at the top, it bullets meals, but then through out the days listed below it, it includes meals not listed at the top. I use the top as a guide to what recipes to search for so I can shop, but then see in the days there's other items. The lemon thighs, for example, in this one.
Is this for one person or 2?
