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Sample Meal Plan (1,600 Calories)
🕑 Added 2021-12-04 19:48:35 +0000 UTC*Patreon bonus content. Please do not repost this PDF*
Back by popular demand......this month's sample meal plan is 1,600 calories. Remember, these are samples to show you how you can structure your individual meals throughout the week and stay on track.
Obviously I cannot do one meal plan that fits everybody's calorie goals, so each month I post these, I'll be switching up the calorie range. Last month was a 1,700, this month is 1,600. I'll more than likely do 1,900 or 2,000 next month for the people with higher calorie needs.
If you are unsure of what your individual calorie deficit range is supposed to be, check out www.tdeecalculator.net for a useful (and free) estimate.
A few things of note on this meal plan. For Monday through Saturday, I used ALL meal preps that can be found here on Patreon. But, if you have noticed, I try to keep my recipes very close in calories and macros. So this meal plan can be used in the future with swaps for the breakfast, lunch, and dinner. You can use this as your outline, and each week sub in a new meal prep.
A lot of people reached out asking what brand of protein I used on the last meal plan, so for this one I added the brand name. Most of you know that I just partnered with Legion and I really love their flavors. My two favorite so far are the cinnamon cereal and the fruity cereal. The fruity cereal tastes like the milk from a bowl of Fruit Loops :) The calories and macros on the shake in this meal plan are 120 Calories, 1.5g Fat, 2g Carbs, and 22g Protein. So if you do not have Legion, just use something similar to those numbers. And if you are interested in checking out Legions products, take this quiz to see what fits your needs. If you use code ZACH at checkout, you get 20% off your first purchase and 2x points anytime you use it in the future.
https://legionathletics.rfrl.co/wxz41
You'll notice that I kept Sunday as more of a free for all to show that you can stray off of your normal meal prep and have things like pizza and beer, as long as it fits into your goals. And if you don't drink beer, that just leaves room for more pizza ;)
I would do these meal plans more often but they are extremely time consuming and Nani and I are working on a LOT of stuff to try and give you guys the tools you need to tackle your journey, without sacrificing your happiness or your health in the process.
We hope that this content is worth much more than the $5/month that you pay for it. And if you feel like our Patreon content may be useful to somebody you know, we always appreciate you guys sharing with others.
We appreciate you guys so much and we thank you for being here and allowing us to be a part of your journey!
*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
Jeannie Mason
This is grayed out - is it still available?
Katie Hallow
I'm going to try to do this the next time I go grocery shopping. Is it possible to see this meal plan with other meal options for the sake of variety? I feel like I could stick to this one!
Can we see more of these please??
Amy Ramos
Thank you!
Came to ask the same :)
Is there a recipe for the triple chocolate protein bar?
How do I download these pdfs?
Sunday dinner ππ
Do you have a tool or spreadsheet, that you use to plan your meals for the week? Do you enter everything into a food tracker and just play with it to get the macros you want?
Jessica
This might be a silly question. But the snickers? Full size? Fun size? Cause honestly there is nothing fun about the "fun size" LOL
I am new to this meal prepping but I was curious this sample meal plan is making 4 meals to split up for the week?
LOVE THIS
This is awesome! So helpful +
