zachcoen
patreon
Sample Meal Plan (1,700 Calories)
🕑 Added 2021-11-13 18:49:47 +0000 UTC*Patreon bonus content. Please do not repost this PDF*
Hello Patrons!
I wanted to put something together to show what a week of balanced eating looks like, so this is what I came up with.
In this picture, you'll notice that there are 6 different meal options prepped for the week. This is 3 meal preps on Sunday, and 3 prepared on Wednesday. Most of my meal preps are 6 servings, so the 3 leftover servings can be frozen for the future.
Example:
Sunday Nov 14th Meal Prep - Tater Tot Casserole, Creamy Cajun Pasta, & Chicken Apple Sausage and Roasted Potatoes (3 servings of each for this week, freeze the other 3 servings for another week)
Wednesday Nov 17th Meal Prep - Breakfast Muffins, Honey Sriracha Chicken, & Cheesy Jerk Pasta (3 servings of each for this week, freeze the other 3 servings for another week)
You can obviously just prep on Sunday and eat all 6 servings throughout the week if you don't mind eating the same thing all week or if you don't have the time/desire to prep a second time. This sample is just to add variety.
You'll also notice that I have chips, ice cream, cookies, candy, and even alcohol and pizza, incorporated into this meal plan to show that you CAN enjoy these foods in moderation and still stay on track. It ALL comes down to planning.
If this sample brings value and you find it useful, I can start doing more in the future.
I hope this helps! :)
*Below is a downloadable PDF copy*
Comments
Is breakfast #1 the cheesy tater tot breakfast casserole or the tater tot breakfast muffins? Thanks!
love this!
Amy Ramos
Thank you!
Brittany Knepp
What sweets and chips is everyone using to fit?
to cut your carbs, how about switching the rice and noodles for vegan options? Something like zoodles or cauliflower rice...
I would love for you to make a meal plan for some of us bigger folks who need to eat over 2,000 calories starting out (I’m supposed to be aprons 2,200)a
Is there any way you guys could do one with less carbs? Both of these options have pretty high carbs and I'm really struggling to put together a meal plan with less carbs. Like 1600-1800 calories and 40/40/20 range for the macros? Please and thank you so much for all you do!!
I have a question….how come the protein dropped compared to the 1600 calorie one?
Thank you! This is great! Please do more of these meal plans. It helps to see what planning out a week looks like and how the macros break down. Thanks again!
I’d love a 2000 calorie menu
Yes! I would love to see more of the meal plans :)
Hi! When i calculated my TDEE and subtracted 500 cals its brought me to around 1100 - 1200. So i changed it to at least 1300. Should i just use 1500 regardless?!
I am also around 1300 calories for weightloss
PLEASE DO MORE OF THESE!!! <3
Zach Coen
1,300 calories is around what a toddler needs. Are you sure you calculated your energy needs correctly? I will be doing more than these from time to time, but as a Registered Dietitian, from a health standpoint, I will not be doing any under 1,500 calories.
Please do more of these, maybe less calorie’s as I have to be at around 1300 calories to losr
