zachcoen

Sample Meal Plan (1,800 Calories - #3)

*Bonus content

Welcome to 2024!!!

I know some of you may just be starting, or maybe refocusing, on your health & fitness journey for the new year. So what better way to kick it off than with a sample meal plan!

If you are new to my Patreon, I just want to say that I am not a big advocate for meal plans in general.

Why?

Nobody knows your food preferences better than you. Oftentimes meal plans are just going to set you up for failure, because eventually you wil...

Buffalo Chicken Dip

*Early access

Everybody really seemed to like the recipe for the Classic Cheese Ball I posted a couple of weeks ago, so let's do another fun party dish!

When I think pot luck or "bring your own dip" style get togethers, a good Buffalo Chicken Dip always comes to mind. This one is just in time for some big NFL games this weekend!

And you guys know we are all about convenience and time saving here, so we're making this with canned chicken!

Yes, canned chicken. But don't ...

Creamy Chicken Tortellini

*Patreon exclusive content. Please do not share PDF or ingredients

First off, I hope everybody had a very Merry Christmas!!!

I feel like it's been a while since I have posted a pasta recipe. Hopefully all of my fellow pasta lovers will forgive me :)

With that being said, this recipe uses kind of a specialty pasta. So I'm really hoping everybody can find this brand, or something comparable to use. I did search around a few different grocery stores and found it with no issue. ...

Apple Cinnamon Bread Pudding

*Patreon exclusive content. Please do not share PDF or ingredients

I think this will be the last variation of this type of dish for a while. I don't want people getting burnt out on them, and I want to make sure I am offering a variety of meal types.

With that being said, you'll notice that I named this one bread pudding. After a lot of follower feedback, I definitely feel like bread pudding is more fitting than French toast casserole.

I will admit, I think this may be my fa...

Moose Tracks Overnight Oats

*Bonus content

It's been a while since we've had a new overnight oats recipe, so let's make it a good one!

My personal favorite ice cream flavor is Moose Tracks. So this overnight oats recipe hits close to home for me :)

Eventually, I think I will circle back around and post a baked oats recipe for all of the overnight oats because I think this one would be really good as baked oats. Plus I know many of you just don't like the texture of overnight oats.

If you are one ...

Beef & Cabbage Stir Fry

*Patreon exclusive content. Please do not share PDF or ingredients

If you have tried my Egg Roll Bowl and enjoyed it, you'll like this one!

It is actually kind of a variation of the Egg Roll Bowl, with some added sweetness from brown sugar and acidity from lime juice. And just like the Egg Roll Bowl recipe, you can easily add a level of heat to this by topping with some sriracha, a little chili oil, or crushed pepper flakes!

Warning - If you do make this, please please pleas...

Classic Cheese Ball

*Early access content

One of my all time favorite little snacks around the holidays! If you love cream cheese, you'll definitely want to try this.

I'm on a holiday snack kick right now, so I'm hoping to get lots of bonus content up for you guys. In addition to the normal Wednesday Patreon exclusive meal prep recipes :)

Next snack up will be a quick and easy Buffalo Chicken Dip. Another great side dish to take to parties or have as part of a nice holiday spread!

For thi...

Low & Slow Crockpot Beef Stew

*Patreon exclusive content. Please do not share PDF or ingredients

Suuuuuuper excited to share this recipe with you all! Beef Stew is one of my personal favorites during the colder months. And this is one way that I really like to make mine.

As you can see, the cost of this recipe is much higher than what I usually share. Which is one reason I hesitated for so long releasing this one. But hopefully everybody can work this into their budget to try it at least once.

The long c...

Turkey Pinwheel Bento Box

*Bonus content*

It's December, and Christmas is slowly approaching.

Usually around this time of year, people are less likely to stick to their health & fitness routine. And that includes meal prepping.

Sometimes "life" gets in the way and interrupts our regular schedule.

Whether it's kids being out of school, time off from work, traveling, etc. we tend to move away from the healthy habits that we have created for ourselves.

But just because you aren't meal pr...

Candy Cane Smoothie

*Bonus content

It's officially December!!! Who else get's super excited around this time of year?

There really isn't much to this smoothie, but I want that to be the teaching point of this post.

I think that all too often, things are overcomplicated in the health and fitness space. Many influencers will try to convince you that you can't do this on your own. That you NEED their help. You NEED their supplements. You NEED their meal plans.

Technically, you don't even NEE...

Pumpkin Spice Glazed French Toast Casserole

I really hope everybody isn't burnt out on pumpkin flavors with Thanksgiving just passing!

This recipe was a long time in the making! I made about 5 different glazes before I finally found one I was happy with. But to take it a step further, I asked for some volunteers to make it in my Facebook group. After lots of great feedback, I think it's finally Patreon ready!

So here is the finalized version of this recipe. And I am really happy with it.

Before you make this, just kno...

Roasted Red Pepper Sheet Pan Omelet

*Patreon exclusive content. Please do not share PDF or ingredients

First off, I want to wish you all an early Happy Thanksgiving!

Thanksgiving is just one day away, and so meal prep is probably the last thing on your mind. But, the show must go on!

With that being said, a lot of you have requested more sheet pan breakfast options, so hopefully this roasted red pepper omelet is a hit!

When I was making the red pepper and cottage cheese mixture, I tasted it and it was so...

Crockpot White Chicken Chili

*Patreon exclusive content. Please do not share PDF or ingredients

I think aside from beef stew, white chicken chili has probably been the most highly requested "soup" style recipe. So, to those of you that have been waiting....I'm sorry it took so long :)

But, better late than never right?

I really hope this recipe comes in handy during the coming cold months!

Download the PDF recipe below!

Cheddar Bay Biscuit Chicken Pot Pie Casserole

*Patreon exclusive content. Please do not share PDF or ingredients

The people have spoken! So here it is! The last pot pie dish you'll ever want to eat again :)

Okay, that may be an exaggeration, but this one is really good!

With Thanksgiving around the corner, this recipe would also be great for leftover turkey. All you have to do is shred your cooked turkey, and add it into the casserole dish with the veggie and gravy mix, then cook according to the recipe instructions. I ...

Peanut Butter Dream Baked Oats

Whether I'm eating it between two slices of bread, with some celery, or straight out of the jar with a spoon, I love peanut butter.

The problem is that peanut butter is extremely high in calories, and easy to overconsume.

So as with everything else here on Patreon, we need ways to enjoy these higher calorie foods, in a balanced way.

And with that, we have these Peanut Butter Dream Baked Oats! All the great peanut butter flavor, but with lots of protein and some fiber as well...

Creamy Chicken Fajita Pasta

*Early access TikTok recipe

This recipe is a must for any fajita lover!

It's simple, filling, and delicious!

If you do not have access to the Great Value brand of fajita seasoning, you can use pretty much any brand, or use a homemade blend of seasonings. Regardless of which one you use, this should turn out great!

Let's get some feedback going.....

What's one meal, snack, dessert, etc. that you would love to see here on Patreon during the holidays?

Download...

Sticky Jalapeño Chicken

*Patreon exclusive content. Please do not share PDF or ingredients

Let's start this month off with some HEAT! This recipe was an attempt to recreate something that I tried at a restaurant once. While it didn't turn out the same, I think it's great! So if you like spicy, hopefully you'll love this.

And for anybody worried about the heat in this one, check the notes page of the PDF.

Next week's recipe is a low and slow crockpot beef stew that is amazing! So get those crockpots...

Chicken Parm Spaghetti

*Patreon exclusive content. Please do not share PDF or ingredients

The people have spoken! Last week I asked in the Facebook group, which recipe you wanted this week.....and the Chicken Parm Spaghetti was the clear winner. So here it is. If you are not a member of my Facebook group, I highly recommend joining. It's the easiest way for me to communicate with everybody here on Patreon. The group name is Safe Space Nutrition. I will include a direct link at the bottom of this post.

T...

Salted Caramel Overnight Oats

*Bonus content*

Here's a another tasty overnight oats for everybody that has been incorporating these into their journey.

This one does use a couple of items that you may need to search for, like the Oikos caramel yogurt, and the caramel macchiato creamer. But I assure you, they help to really bring that nice caramel flavor out.

There are also some low calorie caramel sauces and syrups on the market in some areas that you can try.

If you experiment with different ingre...

Crockpot Chicken Gnocchi Soup

*Patreon exclusive content. Please do not share PDF or ingredients

Soup season is here! Let us partake!

This Crockpot Chicken Gnocchi Soup is not only delicious and macro friendly, but it is extremely filling! So for anybody with a larger appetite, hopefully you'll enjoy this one.

As with all crockpot and soup recipes, there's a lot of room for altering to fit your preference. Any of the veggies can be swapped out for something different, or you can always just add more.

Black Pepper Chicken

*Patreon exclusive content. Please do not share PDF or ingredients

Before all my spicy food haters start worrying, this one is extremely easy to adjust the heat with. As you can probably guess, the heat in this recipe comes from the black pepper. So if you just want a hint of black pepper taste, without all the heat, just use less than the directions call for.

I really am trying to provide a variety of tastes and flavors for everybody. With that being said, I have one more spicy d...

Crockpot Ranch Chicken & Potatoes

*Patreon exclusive content. Please do not share PDF or ingredients

You all really seem to love your crockpot recipes so here's another one.

This one is about as basic as it gets, but it's got a lot of flavor and is extremely filling!

I also think this is one of the more versatile of all the crockpot recipes. You can swap in/out pretty much any veggie of your choice to fit your preference.

As we move into the colder weather, you will see a few new crockpot recipes, but ...

Cool Ranch Dorito Chicken Casserole

*Early access TikTok recipe

If you have been following me for a while, you probably remember my Chicken and Broccoli Dorito Casserole. It was a huge hit among my followers. So much so, that many of you have requested spin-off recipes. And so here we are!

I didn't want this one to be exactly like the other, so I approached the cooking method a little differently. I think this one is much less work as you're basically tossing everything in a casserole dish and into the oven.

H...

Bacon, Spinach, & Feta Breakfast Strata

*Patreon exclusive content. Please do not share PDF or ingredients

FINALLY time for a new strata! You guys really seemed to love the Sausage, Egg, & Gouda Strata that I posted back in February. So I figured it was time for a new spin on it.

Hopefully everybody has had a chance to try the early access TikTok Blueberry Glazed Hawaiian Roll Bake that was posted a couple of weeks ago. If so, and you need a break from a sweet breakfast, this will be a good time to try this one. But...

General Tso's Chicken

*Patreon exclusive content. Please do not share PDF or ingredients

Time for take out!!!! What's better, General Tso's or Orange Chicken? Hmmm

So a couple of things to note here. I used a prepackaged seasoning for this because I know a lot of you like the convenience of them. It is a little spicy, so be aware of that. I think this will be the case with most premade General Tso's seasonings. I made sure to use a brand that was readily available at most grocery stores. I saw it avail...

Coconut Cream Overnight Oats

*Bonus content*

Okay....full disclosure, I am a coconut fanatic! I love pretty much anything coconut, so this is definitely a favorite of mine!

This is another overnight oats that uses a specific flavor of Greek yogurt. But again, this is an easy swap if you can't find a coconut flavored yogurt. Simply use a serving of your favorite vanilla Greek yogurt instead.

As for the coconut creamer used, if you can't find it or don't want to buy it just for this, adding a tiny bit of ...

Blueberry Glazed Hawaiian Roll Bake

*Early access TikTok recipe

I'm more of a savory over sweet kind of guy, but man....I could eat this for breakfast every morning! I think it could also make a great dessert. I found myself pouring a glass of milk for myself with every serving :)

If you all like this one, I will definitely do more variations in the future. Maybe a strawberries & cream and/or peaches & cream? What do you think?

If you make this, let me know what you would change, if anything.

Dow...

Ground Beef Cheesesteak Pasta

*Patreon exclusive content. Please do not share PDF or ingredients

Cheesesteaks are one of my all time favorite foods! So any variation of them that I can do, I'm all for it!

If you try this one and you enjoy it, be sure to check out the Steak-Umm Cheesesteak Bowl and the Chicken Philly Rice Bowl recipes here on Patreon :)

Download the PDF recipe below!

Crockpot Jalapeño Popper Pasta

*Early access TikTok recipe

Okay, I'm tired of waiting to share this one with you guys! It probably won't be on TikTok for a couple of weeks, so this one is a really early access. I wanted to wait until Fall for a crockpot recipe, but oh well. I don't think you all will mind ;)

This one is really tasty and very easily modified. If you need to adjust the heat level, you can use more or less jalapeños. Also, I used jarred jalapeños, but you can use fresh and control the amount of ...

Beef & Black Bean Burrito Bowl

*Patreon exclusive content. Please do not share PDF or ingredients

This recipe packs a lot of flavor, which is always a plus. But I think the best part about this one is just how little time it takes to make it. From start to finish, it took around 15 minutes. Definitely one to keep in your back pocket for when you are crunched for time!

I am looking forward to seeing all of you creative cooks put your own spin on this one. What would you add? What sort of toppings? Sour cream? Gu...