zachcoen

Sample Meal Plan (1,600 Calories)

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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...

What's in your food?

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If you're on social media, you're more than likely going to come across at least one video or post, talking about foods that you should never buy or eat because it has X, Y, and Z on the ingredients label. I'm sure you have even heard people say things like "never eat what you can't pronounce". That one has always been funny to me considering we all come from different walks of life, languages, education background, etc. I guess no ...

Steak Fajita Bowl

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At last.....a steak meal prep! It's a little pricier than I like to spend on my meals, but this recipe is 100% worth it! So flavorful and delicious. You can even add a couple of low calorie tortilla wrap and really round out the meal!

Download the recipe below!

Potato & Bacon Breakfast Bowl

Having a plan for breakfast can give you that sense of accomplishment to start your day. Don't let the calories on this meal fool you.....it's extremely filling!

I used Herdez Cilantro Lime Salsa Cremosa for my topping, but you can use any salsa, hot sauce, or even ketchup if you like. Whatever you prefer to make this dish your own.

Download the recipe below!

Nutrition Facts Label

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Let's talk about that little label on the back of your favorite food!

For many people, the nutrition facts label can be very overwhelming. Understanding the format and values can help with some of the anxiety you may experience.

Nani and I created this infograph to try and help explain some of the information on these food labels.

Remember, these are values and references based off of an average 2,000 calorie diet....

Pumpkin Protein Bars

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When Nani and I made these, after seeing how soft and moist they were, we couldn't decide whether to call these protein bars or protein bread. It has a consistency similar to bread pudding :)

Download the recipe below!

Turkey Salad

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SO many people have asked for meal prep lunch options that do not require reheating. Well here we go. This recipe is extremely near and dear to me because it is the same recipe I use for my chicken salad that I have been making since I was a kid. This specific recipe calls for turkey simply because of the holidays (leftovers), but chicken can be used instead.

Throw this in your lunch cooler with some bread, a ...

Turkey Pot Pie

If you're looking for something to do with all of that leftover turkey this Thanksgiving, look no further! This turkey pot pie is ten times better than any store bought frozen pot pie you'll ever taste. Super simple and delicious, as always!

Download the recipe below!

Visual Serving Size Reference

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As we head into the holiday season, it's important to remember that not every day and every meal should be about reaching a specific number on the scale. Most memorable gatherings with family and friends are centered around food. The last thing you want to be thinking about is "how many calories are in this stuffing?".

A good way to stay on track without counting calories is to practice mindful eating by knowing estimated port...

Triple Chocolate Protein Bars

If you love snacks and you love chocolate, this is right up your alley! Don't like their size fool you either.....they are extremely filling :)

Download the recipe below!

Teriyaki Salmon w/Edamame & Asparagus Rice

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If you love salmon, this is a must try. Super quick and pairs well with pretty much anything. Eat them separately or break it up into your rice and eat it like a sushi bowl. There's really no wrong way to enjoy this dish!

Download the recipe below!

Unstuffed Bell Pepper Bowl

If you love stuffed bell peppers, but hate the process of stuffing them......go unstuffed!

Just as good and much quicker!

Add a little ranch dressing on top to make it pop :)

Download the recipe below!

Sample Meal Plan (1,700 Calories)

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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 ...

Greek Pita Bowl

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This Greek pita bowl can be eaten as is or wrapped up in a whole pita for a more filling lunch. No matter how you eat it, you won't be disappointed. The homemade Mediterranean seasoning may become a new staple in your spice rack!

Download the recipe below!

Cheesy Ranch Pasta

I'm more excited about this one than usual because it was my FIRST ever viral meal prep video on TikTok! And even now, it's still one of the easiest and tastiest of all my meal preps.

Please be aware, the recipe, macros, and calories in the original video are all for 7 meals. The PDF recipe has been adjusted to fit the normal 6 meal format. But you can obviously divide yours up however fits your goals.

Download the recipe below!

Cheesy Meatball Subs

A meatball sub for weight loss? Nobody will ever believe you! Go prove them wrong!

You can use these for subs or just use the recipe to toss these into your favorite type of pasta!

Download the recipe below!

Chicken Taco Soup

Per your request......I present to you.....SOUP! This chicken taco soup recipe is the perfect food on a cold day!

Download the recipe below!

Asiago Chicken Sausage w/Roasted Veggies

I absolutely love sheet pan meals! The simplicity alone is enough to make this meal more than once. Not to mention that it's DELICIOUS! Even people who say they don't like eggplant (like me) will be asking for seconds!

Download the recipe below!

Spicy Orange Chicken

Craving Chinese takeout? Give this a try and see how it compares.

Download the recipe below!

Welcome and Thank You!

Hi everybody! First off, if you are reading this, that means you have made the decision to subscribe to my page and support my content. For that, I am eternally grateful!

I have a lot of things in store for this platform. As most of you know, TikTok has become very unreliable and has started to suppress content creators and seem to be targeting health and fitness influencers. Rest assured, my content here will only get better if TikTok continues to push me away.

With that being sa...

Spinach & Feta Breakfast Muffins

Versatile and convenient! You can pretty much use this as your base for any number of vegetable and flavor combinations. The best part is that you can make them in batches and freeze them for weeks!

Download the recipe below!

Crockpot Pulled Chicken w/Yellow Rice

One of my absolute all time favorite crockpot recipes. The flavor from the chicken is a perfect pairing with the yellow rice!

Download the recipe below!

Cheesy Tater Tot Breakfast Casserole

*EDIT* For anybody making this for the first time, many have said that they had to cook it much longer than stated in the video. To help reduce cook time, heat your tater tots up in the microwave prior to adding them to the dish. Not having to cook all the way from frozen should help!

This dish is sure to become a new favorite breakfast! So convenient and more filling than almost any breakfast option you can think of. Add your favorite topping like sour cream, salsa, or hot sauce to ele...

Buffalo Crack Chicken Pasta

This recipe is such a hit, every time I make this for my meal prep, it ends up turning into dinner for the whole family. Be sure to hide these in the back of your fridge!

Download the recipe below!

Cheesy Jerk Pasta

It's easy, and it's CHEESY! What a combo! You can make this with ground beef, ground turkey, or even diced chicken.

Download the recipe below!

Chicken, Spinach, & Feta Orzo

If you have never had orzo pasta, now's your chance. It's such a fun little pasta! This dish is extremely easy but packed with flavor!

Air Fryer Breakfast Burritos

The best thing about a breakfast burrito is the convenience! Grab 'n go! You can make these by the dozens and freeze them for weeks!

Honey Sriracha Chicken w/Rice

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Who else stares at the word Sriracha and wonders if it's spelled right? Anyways, this recipe is so easy and tasty. Just the right amount of sweet with spice. Feel free to adjust the ingredients to fit your personal preference!

Download the recipe below!

Garlic Parmesan Roasted Chicken w/Veggies

Loaded with flavorful chicken and lots of colorful veggies, this dish may even have your kids asking for seconds!

Download the recipe below!

Chicken Apple Sausage w/Roasted Garlic Potatoes

Sheet pan meals are by far one of my favorite go to meals because they are so simple. They are a great way to load up on your veggies as well!

Download the recipe below!