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Sample Meal Plan (1,900 Calories)
🕑 Added 2022-01-27 23:47:24 +0000 UTC*Patreon bonus content. Please do not repost this PDF*
This month's sample meal plan is for 1,900 calories. All of these sample meal plans are meant to give examples in order to educate and make you self reliant on your journey.
First off, if you are unsure of what your individual calorie deficit range is supposed to be, check out tdeecalculator.net for a useful (and free) estimate.
A few notes about these meal plans.....
1. If there is a product listed without a measurement, it indicates one serving per the nutrition label of that brand. For example, when it says Fairlife milk, this refers to 1 cup (8 oz). The Lucky Charms is the serving size on the box of 1 cup. Doritos are a single serving bag, and the Breyer's Ice Cream would be the serving size listed on the carton, which is 2/3 cup.
2. Sundays are left open as a "Family Day", or break day from meal planning. This is the reason that my meal prep recipes only make 6 servings. This gives you a chance to eat a meal that wasn't prepared ahead of time. In the example of this meal plan, it's a couple of McDonald's cheeseburgers and some fries. But it can be anything you prefer. Remember, all foods fit as long as they keep you happy, healthy, and on track physically AND mentally.
3. As you will notice, less traditional "diet foods" for snacks and desserts are incorporated. This is to show that your days can still be filled with some of those favorite chips and candy bars that diet culture has taught us we can't have because they are "processed" and "bad".
4. Just because I list a specific brand, that does not mean it's what you have to use. For example, I list Legion because it's the brand I use personally. If you don't have Legion, any brand you have on hand will suffice. The same goes for things like the Fairlife milk. I use it because it has lower calories and higher protein. But regular milk is perfectly acceptable if that's what you have or prefer. If you do not have a protein powder and you're looking for one, I highly recommend Optimum Nutrition or Legion. You can get Optimum Nutrition at Walmart, Amazon, GNC, or pretty much anywhere that sells protein. I am also partnered with Legion and if you are interested in checking out their products, take their quiz here. If you use code ZACH at checkout, you get 20% off your first purchase and double rewards points anytime you use it in the future.
https://legionathletics.rfrl.co/wxz41
Obviously not everybody will want McDonald's or a Snickers. Again, that is why these are samples. To simply demonstrate how a week of eating 1,900 calories can be structured with meal preps as well as your favorite snacks and desserts, while still making progress on your journey. My meal prep recipes are all kept under 500 calories to make it simply for everybody. Eat 3 of my meal prep recipes, and fill in the snack gaps with your favorite foods. It's important to build your weekly intake around foods that you actually want to eat. This will keep things sustainable long term.
Next month's sample meal plan will be 2,000 calories.
I hope these continue to be helpful to everyone!
*Also, I am only human and I make mistakes.....if you spot any, feel free to point them out so that I can fix them*
You can download a PDF copy of this sample meal plan below!
Comments
Amy Ramos
Thank you!
Zach Coen
The one on www.tdeecalculator.net is a really good resource
Hi Zach, do you have a post where you explain how to determine the best macros for your lifestyle? I see that depending on which website/macro calculator you use, the number can vary drastically.
Hi Zach, I love what you are doing and I am beginning to incorporate many of the recipes. These are so great for my son because of the pasta and the fact that he is 14, extremely athletic and needs healthy carbohydrates. I personally prefer a much lower carb direction, so that leads me to my question. What is considered "low carb" by way of daily grams of carbohydrates?
New here as wellβ¦I would like to know the same
If you scroll down to 12/4/21 he posted one.
Can you do a 1,600 calorie meal plan?
Any chance for a 2500? Iβm 6β2 currently 290lbs
Love these meal plan sheets! Amazing
New here. Is there an easy way to find the recipes for the meal plans?
I love this meal plan! Itβs so helpful to see it laid out this way. Thanks for all you do to help make meal prep and planning easier π
Would you be able to do a 1300 calorie day? Under 5 ft here :( Desk job and weighing in at 145.
The most realistic meal plan ever! Actually something I can accomplish without feeling like I am missing some of my favorite things! Thankyou!
This is the most realistic meal plan Iβve ever seen. Thank you!
Itβs amazing to see what a whole week should resemble. Thank you Zach!
