Sample Meal Plan (1,900 Calories) #2
Added 2023-01-03 18:26:32 +0000 UTC*Patreon exclusive. Please do not share PDF*
For all my new members, this a sample meal plan to give you an idea of how you can structure your weekly meals using my recipes.
As you probably know, all of my recipes are for 6 servings/days. This is because I like to leave Sundays open as a "family day" or a day of maybe ordering a pizza or eating at a restaurant. Something that gives you some flexibility to eat something different while you plan your meals for the following week.
Remember, these are just samples. They are not meant to be strictly followed. I am not a fan of rigid meal plans that a lot of coaches and trainers use online. Following a rigid meal plan can be very exhausting and can lead to burn out and giving up.
That's why I make my recipes the way I do. Low calorie (all under 500 calories) and high protein. With this format, you should theoretically be able to pick any 3 meals for breakfast, lunch, and dinner, and be at anywhere between 1,200 - 1,500 calories for each day. This should still allow some room for 1-2 snacks and maybe even a dessert, depending on your individual calorie needs.
Each month is a different calorie range, so if 1,900 is too high/low for your, don't worry. Next month will have a different range.
If you are new to this whole process and don't know your individual calorie needs, go check out the free calculator at www.tdeecalculator.net
And for anybody that's just here for the meal prep recipes and ignores the bonus content like bento boxes, oats, meal plans, etc., don't worry.....the crockpot loaded potato soup recipe is coming tomorrow! :)
Download a PDF copy below!
Comments
May you please do a plan for 1600 calories? Mind you the recipes you post make it easy!
2023-03-02 20:31:59 +0000 UTCHi Mindy, I don't think it really changes it much. I would think your needs are still your needs, regardless of whether you had surgery or not. I had surgery 22 years ago and calorie deficit is still in play. The hardest thing with bariatric surgery is learning to eat more small meals to get in ENOUGH food. I struggle with that. I finally realized I wasn't eating enough real food. But I would like to hear what Zach thinks.
2023-01-31 06:09:17 +0000 UTCHow does bariatric surgery impact calorie needs when using the free calculator?
2023-01-28 21:02:57 +0000 UTCWhat is the fairlife shake?
2023-01-24 11:25:42 +0000 UTCTy so much!
2023-01-24 04:41:54 +0000 UTCWelcome! Click my name and once you're on my page you should see a search bar :)
Zach Coen
2023-01-24 02:00:33 +0000 UTCHow do i search? Brand new 😁
2023-01-23 04:13:15 +0000 UTCI believe so. Search meal plan and they will all come up.
2023-01-19 17:02:11 +0000 UTCSo sorry, just found it
2023-01-18 03:13:02 +0000 UTCFinally joined… excited to try the recipes. Thank you for this great visual. Do you by any chance have a sample mela plan for 1800 calories?
2023-01-18 03:09:27 +0000 UTCHi Zach...I just joined and love all of the recipes. I was wondering if on the meal plans there could be a hyperlink for each recipe that we can click on to take us directly to the recipe instead of having to search for each one. I am still trying to figure out the format and finding it difficult to search for the specific recipes. Thank you so much for all that you do!!!
2023-01-17 18:54:14 +0000 UTCThe search bar is gone. I cant search on my app, web version on my phone or my computer!
2023-01-15 17:40:22 +0000 UTCYes! For the small folks among us.
2023-01-11 16:42:05 +0000 UTCScroll up to the search at the top. It's from October of 2022 :)
2023-01-11 16:41:14 +0000 UTCHey Zach!! Thanks for all you do for us!! I’ve been looking at other sample meal plans that you’ve posted and was wondering if you could do one for less than 1500?
2023-01-09 10:01:54 +0000 UTCFairlife here too.
2023-01-08 22:55:12 +0000 UTCWhere is the Puerto Rican sancocho recipe? 😲
2023-01-08 22:54:47 +0000 UTCThank you for this.
2023-01-07 01:22:19 +0000 UTCAwesome, thanks so much!!
2023-01-04 15:53:09 +0000 UTCHi Jessica. Yes you can definitely use regular or skim milk, whichever you prefer. I use Fairlife becaues it's lower in calories and double the protein of traditional milk. But as you said, it is a little pricier than regular.
Zach Coen
2023-01-04 15:50:08 +0000 UTC
