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Sample Meal Plan (2,000 Calories)
🕑 Added 2022-02-27 17:11:16 +0000 UTC*Patreon bonus content. Please do not repost this PDF*
This month's meal plan of 2,000 calories was in high demand.
As with all meal plans, I'll start by saying that if you do not know what your maintenance calories or calorie deficit is, be sure to head over to www.tdeecalculator.net and use their free calculator. It uses the MSJ formula which is the gold standard for most Registered Dietitians when estimating energy needs. It also provides different macro distributions. But remember, tracking macros is not a must if you feel it is too overwhelming. Try to simplify the process first by just tracking calories and protein.
These sample meal plans are simply to show you what a week of eating could look like for a given calorie range. If you have ever wondered why all of my meal preps are for 6 days instead of 7, it's because I like to keep Sunday as a fun day or a family day. This can be a day where you wake up and make eggs and waffles in the morning for breakfast or enjoy a Sunday lunch out with the kids. It's not a cheat day, because I don't believe in cheat days. All foods can be enjoyed in moderation on any day of the week. Sunday is just more of a relaxed day to start your new meal preps for the week.
Any snacks or servings on these meal plans are for one serving size. So if a snack says Doritos, then it is for one serving size of Doritos. Serving sizes can often feel extremely small in comparison to what you are capable of eating in one sitting. But this is why it's important to pair snacks like these with other foods. Nobody should sit down with just a bag of Doritos when they are hungry. This will oftentimes lead to eating way more than intended. Instead have a serving of Doritos with an actual meal. You still get to enjoy them without overconsuming.
I hope this sample meal plan is helpful and it gives some of you an idea of how you can structure your meals for the week. As of right now, we're doing one sample meal plan per month, but if these are helpful, we may try to do them biweekly and possibly eventually one per week.
Lots of content is already scheduled to post to start March off right. We have a new meal prep, a new overnight oats, and a new bento box, all scheduled to post next week. So be sure to turn your email notifications on so you don't miss any content.
Don't forget, there is a search bar here on Patreon that allows you to go back and look through previous posts. If this meal plan is helpful, go search for "meal plan" or "bonus content" to pull up the previous samples posted.
Download a PDF copy below!
Comments
Quick question--when you say M&Ms do you mean a regular sized packet of M&Ms, or fun sized? Just want to be sure I get the right size package.
I love seeing the candy and chips added in! People think you have to deprive yourself and that's not the case. Thank you so much for this!
Thank you for doing this!! This is going to make it so much easier for me to stick with it :)
Thank you so much for this. It's what I think will help me the most.
Thanks I just saw his 1600 calorie menu . I spoke too soon
Derek Wolfer
you could just look at the two other ones he has put out. one is 1600 and the other is just over 1600. you also have acess to all his recipes here. just mix and match recipes to find your 1600......
How can I adjust this to meet 1600 calories
Thank you for responding 😊
Zach Coen
I typically don’t recommend lowering calories until you hit a consistent plateau AND you’ve tried everything else such as increasing overall daily movement or workouts. Unless you’ve lost a significant amount of weight, you normally wont need to adjust for a while.
Zach I have a question as I lose weight with my previous calorie intake via the tdee calculator should I go and adjust my weight to get a new calorie intake?
This is great! Been trying to get ahead of my preps so I don’t end up eating out. This is super helpful
Prepping chicken enchiladas, cheesy tater tot breakfast casserole and balsamic chicken orzo today. 🔥🔥
