Sample Meal Plan (1,900 Calories)

*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!