zachcoen

What are Fats?

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Time for a little education!

In case you are new here or just haven't had time to scroll through all the posts, this is the last infographic in a series of infographics that break down the various macronutrients (Fats, Carbohydrates, and Protein). The takeaway from these 3 posts is that a balanced meal should contain all 3 macronutrients. They have a synergistic relationship in the body that provide multiple health benefits. S...

Honey Teriyaki Chicken Thighs

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A lot of people have asked for lower calorie and lower carb recipes. This one covers both of those bases. Although, a full meal should rarely be under 400 calories, this still leaves room for people to modify as needed. This chicken would be great on a bed of rice. For more protein, increase the amount of chicken per meal.

This glaze would be great on chicken breast, chicken wings, or even something like a pork te...

Banana Nut Muffins

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I realized it's been a while since I've posted a dessert recipe. Hopefully there are some banana nut muffins fans here.

I think the next muffin I'll try will be a blueberry.....or maybe a chocolate chip?

These muffins are really good warmed up in the microwave with a tall glass of milk :)

*Be sure to check the last page of the PDF for some important notes on a couple of the ingredients.

Downl...

Crockpot Chicken Enchiladas

*TikTok Recipe*

I have had SO many requests for enchiladas so I figured it was time to give the people what they want. These turned out even better than I had hoped!

Serve with a side of your favorite veggies or with a side salad to make this meal more filling and to add some micronutrients.

Download the PDF recipe below!

Feta Bouyiourdi Pasta

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All my pasta lovers can take a breath......it's time for a new recipe!

When I was in Greece many years ago, I discovered a popular appetizer. It's called Feta Bouyiourdi, and it is AMAZING! I cook it often and eat it with pita bread. So I thought to myself, how can I turn this into a meal? And so here we are!

I have received a lot of requests for a vegetarian meal prep so I figured this would be the perf...

What are Carbohydrates?

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Let's talk a little about the macronutrient that everybody is afraid of......CARBS!

The fact is, carbohydrates are an important part of our diet. As mentioned in the infograph here, they are our body's preferred fuel source. When an individual severely cuts carbohydrates from their diet (keto for example), the body is forced to alter it's nature metabolic processes to adapt to this lack of a fuel source. Our bodies are so amaz...

Cheesy Breakfast Quesadillas

This is a new TikTok meal prep that just posted. That means more recipes for Patreon as well.

Thank you all so much for sticking it out with me and being in my corner while I transitioned into my new apartment. I can't wait to start pumping out content and start doing some Live Q&A's for all of you amazing Patreon supporters!

Download the PDF recipe below!

Mojo Ground Turkey w/Seasoned Rice

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So many people have been asking for a new recipe using ground turkey, so I went back to the basics. This was actually one of my first ever meal preps when I started lifting weights. This is actually how I make my rice for a lot of simple dishes like a quick grilled chicken, ground beef, or pretty much any side of protein you can think of. It's just a quick and easy little side of rice that has the tanginess and flav...

Pollo a la Plancha y Arroz con Gandules

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WEPA! It's time to make some Puerto Rican food!

This is a staple in my house and I'm extremely excited to share it with everybody as part of the meal prep rotation. This recipe is kind of a double bonus because once you learn how easy it is to make arroz con gandules, you'll be making it with other dishes instead of just plain rice.

There are some notes on the last page of the PDF concerning the type of ...

Chocolate Peanut Butter Smoothie

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I love smoothies because of their versatility. You can make it whatever you want! And the idea of practically drinking milkshakes during your health and fitness journey just makes me smile :)

This is a simple one with just a few ingredients. As I do more, I'll start to incorporate fruits and veggies to help people easily get their micronutrients in.

Download the PDF recipe below!

Sample Meal Plan (1,900 Calories)

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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 thes...

Creamy Parmesan Chicken

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SO many people have asked for a recipe that incorporates the blended cottage cheese hack. So here we are. This one turned out amazing and was actually a big hit in my house. Even the kids liked it!

I served this over rice, but it can easily go with pasta, or even over a bed of your favorite veggies.

Download the PDF recipe below!

Crockpot Chili

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Chili has probably been one of the most requested dishes since the start of winter. Sorry it took me so long, but here it is.

And if you have never had chili made with coffee and cocoa, you're missing out. For anybody that hates coffee, don't worry, you don't actually taste it in the chili. The earthiness of the coffee just dances well with the other ingredients to put on a good show :)

As a man of scien...

Strawberry Cheesecake Protein Balls

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This may be the best protein dessert I have ever made! Typically when you think of a high protein dessert, you think there's going to be something about it that just doesn't live up to the expectation of a normal dessert.

But these cheesecake balls are little bites of heaven! They literally just taste like a rolled up slice of strawberry cheesecake.

If this wasn't a Patreon exclusive, I have no doubt thi...

Puerto Rican Infused Vinegar

This is something that I keep in my kitchen at ALL times! It's a great zero calorie flavor enhancer for so many foods. Personally, it's my go to flavoring for my rice. But you can honestly pour it over your chicken, veggies, pasta, you name it.

Would you all like to see more content like this? Sauces, infused vinegars, infused oils, etc.?

Download the PDF recipe below.

Pasta Bake

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I didn't have ziti, so I couldn't technically call this a baked ziti.....but you get the idea.

But I think this may be the last pasta dish for a couple of weeks since so many people are saying that they are having a hard time finding the Barilla protein pasta.

This particular dish is on the higher end of my usual carbohydrate range of 45-60g per meal. If this is too high for you personally, take 2 oz of ...

What is Protein?

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Let's talk protein!

As many of you know, protein is one of three macronutrients (Fats, Carbohydrates, and Protein). While all macronutrients are important, protein has an extremely important role in many vital bodily functions.

When you are in a calorie deficit, protein requirements are increased in order to prevent your body from breaking down your existing skeletal muscle for energy. The point of a calorie deficit is t...

Spicy Southwestern Breakfast Casserole

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The first breakfast casserole I ever posted on TikTok was a huge hit! From what I am told, it's a weekly breakfast for many people. So I decided it's time to change it up a little. This one is just as good, maybe even better? You be the judge.

For those of you that had issues with cook time on the first casserole, this time around, we're cooking the potatoes and the sausage before it goes into the oven. This c...

Balsamic Chicken & Goat Cheese Orzo Pasta

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SO many people loved the first orzo dish so much, I thought it'd be fun to do a new one. If you love goat cheese, you'll want to try this!

We're heading into 2022 and I'm so excited to see what the future holds! I have so much in store for Patreon in the coming months in hopes to keep everybody motivated and committed to achieving their goals in the new year!

Download the PDF recipe below!

Pancake Breakfast Bento Box

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Another bento box idea to start the week! For this example, we used 2 pancakes from the protein pancake recipe that was posted here on Patreon. The portion sizes can be adjusted to fit your individual needs and preferences.

This breakfast is higher on the fat, and lower on the carbs. If you need more carbs, add some toast. If you need lower fat, swap out the whole eggs for egg whites.

As we get closer to the end of 2021,...

Chicken Quesadillas

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Did somebody say they were having trouble hitting their protein goals???

This is a meal, but honestly, these may become a new staple snack in your weekly rotation. The serving size is 2 quesadillas and it packs a punch with 65g or protein. So even if you eat just one as a snack between meals, you're getting 30+ grams of protein and less than 250 calories per quesadilla.

Add a side of your favorite veggie...

Protein Pancakes

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**Edit - 23 January 2022 - After receiving a lot of feedback on failed attempts, it seems that this recipe MUST be used with casein. When people have tried it with whey, it turns out too thin or watery like crepes. So I changed the PDF to say "casein" instead of "casein or whey". My apologies to anybody that has tried it. I understand that not everybody has casein just lying around and I don't want you to have to bu...

Crockpot Polynesian Chicken

Time to get back to the basics. This is a super easy crockpot recipe!

If you don't like spicy, leave out the scotch pepper.

Feel free to roast some of your favorite veggies to serve on the side to make this meal more filling.

Download the PDF recipe below!

Fruit Loops Overnight Oats

Overnight oats are a great option for many reasons. The thing I love most about them is the versatility. This is the first of many overnight oats recipe posts. As we experiment with flavors, we'll be posting our favorites!

As I mentioned in the video, I used this specific brand and flavor of protein because it tastes like you're drinking the milk from a bowl of Fruit Loops cereal. You can use a vanilla flavored protein as well, it just won't taste as much like Fruit Loops. But still ver...

Chicken Tikka Masala

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In an effort to change things up and keep your meals interesting......this week's meal is chicken tikka masala!

I bought this specific brand of masala sauce from Aldi. As I mentioned in the video, I felt it needed just a little salt. But if you use a different brand, taste and adjust accordingly.

Download the PDF recipe below!

Lemon Butter Chicken Thighs

So many people have asked for something with chicken thighs. I hope this satisfies your craving.

Be sure you do NOT waste the butter and juices from this dish when it's done. It should be poured over the veggies or into the meal prep containers for storing. The calories from the butter are already added into this, so be sure not to waste them :)

Download the PDF recipe below!

What are calories?

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A lot of people have reached out to ask what exactly calories are. What are macros? Do we need to cut carbs?

We have created some infographics to try and explain what all of the terms mean, and how they apply to you.

This first infographic is about energy balance and calories. Calories are simply a unit of energy. Many people mistake a "calorie deficit" as a diet like Keto or Atkins. In reality, a calorie deficit is just...

Bagel Bento Box

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A few people have asked for content like this, so Nani and I thought it might be fun to put a few together.

This is just an example to show that some days, meal prep doesn't have to be something that you worked all day to make on Sunday. These little bento boxes, or adult lunchables as some people like to call them, can be a quick way to hit your calories and macros for lunch.

The cool thing about these is that there are...

Blackened Shrimp Pasta

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It's time to make the shrimp dish that you didn't know you needed in your life. If you're a shrimp lover like me, this is a must try.

And if you're not a fan of shrimp, this is easily modified to sub in chicken :)

Download the PDF recipe below!

Goat Cheese Pasta Salad

Pasta salad has always been one of favorite meals to keep on hand. It's just so easy and convenient. Straight from the fridge to your mouth, no reheating needed.

Download the PDF recipe below!