zachcoen

Cheesy Chicken Zucchini Bake

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

Okay, well....I posted a picture of this dish in my Facebook support group, and told them I was thinking about holding off on posting it until November, since it has a bit of a Thanksgiving vibe to it. And you guys basically attacked me and demanded I post it NOW lol. You all know how much I love you and want to please you. So here it is :)

I promise you, this dish has SO much flavor! And it's so easy to bulk it up...

Skillet Queso Blanco Chicken & Rice

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

I don't know, maybe I'm just on a rice kick lately but man.....this recipe flew to the top of my favorites list! Right up there with the Firecracker Ground Chicken!

I know how much a lot of you love the Queso Blanco Pasta recipe, so hopefully this one is a fan favorite as well.

As always, if you try it, please be sure to come back and give me your feedback :)

Download the PDF recipe below!

Tres Leche

*Patreon exclusive. Please do not share PDF or ingredients

I'm SUPER excited to be sharing this one today. I actually made this a long time ago and I'm just getting around to posting it.

Whether you have ever tried Tres Leche or not, I really hope you give this version a shot. At less than 200 calories per slice, I think it's a great little dessert to have on hand when you are craving something sweet. Or maybe even make it for your next event/party and see what people think!

Loaded Tater Tot Chicken Casserole

*Early access TikTok recipe

I teased this one on TikTok a while back and a few of you have asked about it. So here it is. I was holding off on posting it only because I have posted a couple of other potato based recipes lately. I never want you all to think I don't provide variety here :)

But can you really have too many potato recipes?

Hopefully everybody enjoys this one. I want to eventually do a crockpot buffalo chicken tater tot casserole recipe. But only if I feel there...

Big Mac Bowl

*Patreon exclusive content. Please do nots share PDF or ingredients

Really hoping we've got some Big Mac fans here!

The original bacon cheeseburger bowl recipe was a big hit on TikTok! And so many people have asked for more burger bowl versions, so I think we were overdue.

But now I need some feedback!

If you would like to see other famous or classic burger turned into a bowl, drop it in the comments. If I get enough feedback, I will make it happen :)

Download th...

Mixed Lunch Bento Box #3

*Bonus content*

Today's bento box is kind of a "toss everything in" kind of lunch. There's really no rhyme or reason to the pairing. It's just to show that you can pick a few random food items from your fridge, and still build a low calorie, high protein meal. All without any cooking involved.

This particular bento box is one of the few that are lower in fiber. If you need to increase it a bit, adding some raspberries would be a great addition.

It's also a bit higher in fat ...

Chicken Philly Rice Bowl

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

A while back I posted a Philly Cheesesteak Bowl and some of you requested a Chicken Philly version.....well today is the day. And this one does not disappoint!

Just like the other Cheesesteak recipe, if you want to turn this into an actual sandwich, just skip the rice and put it on a hoagie :)

I'm also working on a third Philly Cheesesteak version that will use ground beef. It will be a pasta! Hopefully it tu...

Creamy Spinach Pasta

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

This is probably one of the prettiest recipes I have done so far, simply due to the beautiful bright green color of the sauce!

I always try to keep my content as inclusive as possible, so I try to add a vegetarian recipe here and there. And even though this is a meatless dish, it still packs over 30 grams of protein per serving!

And for anybody that doesn't like cottage cheese, I promise you that the chunks a...

Butterfinger Overnight Oats

Time for a new (and delicious) overnight oats recipe! This time, we're using one of my personal favorite candy bars.....Butterfinger!

*Random thought* Does anybody remember the old Bart Simpson Butterfinger commercials? "Nobody better lay a finger on my Butterfinger!". Maybe I'm showing my age :)

This recipe will be shared to TikTok eventually, so feel free to post and share this one if you make it! I hope everybody that tries this one loves it.

And if you are hesitant to tr...

Au Jus Chicken & Rice

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

This is another meal that only has a few ingredients, but packs tons of flavor!

You'll see in the video that I did use the Walmart brand of Au Jus packets, but any brand should work. So feel free to swap out for your brand of choice if you need to.

This meal is super low calorie, so feel free to bulk this up with some chopped veggies or by increasing the amount of chicken or rice used.

For those of you ...

Not So Cracker Barrel Hash Brown Casserole

*TikTok recipe*

This is an early access recipe that will be posted to TikTok soon! Once it posts there, hopefully some of you have had a chance to try it and can give some feedback to inquiring minds :)

I actually made a version of the Cracker Barrel Hash Brown Casserole for a family brunch a few months back. And while it was good, it was SO high calorie, and just not enough protein to be a full meal. So of course, I had to Zachify this thing and share it. And if I must say so mys...

Spaghetti & Meat Sauce

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

I made a post in my Facebook support group about my decision to make a Spaghetti & Meat Sauce recipe. I am going to share it here for any of you that may not be a part of the group. And if you aren't a member, consider joining. It's free and it's full of amazing people! Post below:

I went back and forth on whether or not to do this recipe because I thought to myself, “what if they think it’s too basic”. S...

Cottage Cheese Pancakes

*Bonus content*

A while back I posted a recipe for protein pancakes. While many of you tried them and liked them, one of the ingredients was casein protein. I realized that not many people keep that on hand. And it wouldn't really make sense to make you buy a tub just to make the occasional pancakes.

Fast forward to the cottage cheese era of 2023, and I give you cottage cheese pancakes. Don't know these until you try them. They will surprise even the biggest cottage cheese hater l...

Firecracker Ground Chicken

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

First off, my apologies for the audio in the video. I've been feeling under the weather for about two weeks now and you can definitely hear it in my voice and energy in the video. Hoping to get better soon and get back to posting more bonus content here and more nutrition education content on my social media pages (for those of you that enjoy that content as well).

With that being said, I'm super excited about thi...

Banana Nut Muffin Baked oats

*Bonus content*

I actually love bananas, but don't care for banana flavored foods. Banana muffins are an exception. Give me a banana muffin with a nice cold glass of milk, and I'm a happy man. These baked oats are no different :)

So if you love a good banana muffin, you'll definitely want to try this baked oats recipe!

Download the PDF recipe below!

Cajun Shrimp & Cheese Grits

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

Let's start this month off with a BANG!!!

So many of you have been asking for a new shrimp recipe. And you all know I'm a man of the people :)

For anybody that has never tried grits, please, please, please, give this recipe a shot.

I actually didn't try grits until I was well into my 30s. They just did not seem appealing to me at all. But the first time I tried cheese grits, man oh man, was I hooked! 2023-07-05 16:00:08 +0000 UTC View Post

Lucky Charms Smoothie

*Bonus content*

Let's start the week off with a fun smoothie :)

There's really nothing to this smoothie. It's simple, with just a few ingredients. But it's got 30 grams of protein and just over 300 calories.

The thing that I really want everyone to realize with this recipe, and all of my content really, is that you can enjoy things like a serving of Lucky Charms cereal, and still make progress toward your goals.

Wondering how many of my Ninja Creami followers will be c...

Crockpot Mississippi Chicken

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

Okay so full disclosure. I had to make this meal twice because the first one just didn't meet my expectations.

I tried to increase the nutritional value of the recipe by adding some frozen mixed veggies in. And while it would be more filling and provide some added fiber and micronutrients, the veggies just took away from the flavor of the dish too much.

So I took another jab at it and was pleased with how muc...

Pineapple Upside Down Overnight Oats

*Bonus content*

The warmer weather is here and what better time to break out the pineapple recipes!

While this may not satisfy a craving for an actual slice of pineapple upside down cake, I think it's a pretty good substitution. Especially when you have it for breakfast. I mean, who doesn't wanna start their day off with cake?

*Note - the cherry in the picture is just for aesthetic purposes and is not factored into the calories/macros. But as you can see, this is an overall ...

Shoyu Pork Ramen

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

Do we have any ramen fans here? I hope so!

I'm excited about this recipe for a couple of reasons. One of which is because it's my very first recipe that uses a pork tenderloin. Tenderloins aren't the best for meal prep recipes because they sometimes get a little dry when reheating. So I thought something with lots of liquid would be a great opportunity to use it for the first time.

Another reason I'm excited ...

Tuna & Crackers Bento Box

*Bonus content*

I know that there are a few members on here that really love these bento boxes. So hopefully this is a good one to add to the rotation.

But for those of you that haven't tried them out, let's take a look at some of the pros of these simple little meals.

- Time saver: There's no cooking involved. There's also no need to heat them before eating like a normal meal.

- Convenient: You can make them the day before, or sometimes multiple days ahead depending o...

Sweet Thai Chili Chicken

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

I have teased the idea of a Sweet Thai chili chicken for a while, so let me explain why it's taken so long.

If you ever look at a traditional sweet Thai chili sauce, it's extremely high in calories. So getting enough of the chili sauce flavor, without going over 500 calories per serving would be a struggle. Then I found the G Hughes brand. And I usually like his stuff, but his chili sauce was just very sweet in my...

White Chocolate Macadamia Baked Oats

*Bonus content*

It's time for another baked oats recipe. This time, we're going big!!

This white chocolate macadamia recipe will absolutely change the face of breakfast. Or dessert. Or snacks. Whenever you decide to eat this in your day :)

For anybody that has been on the fence about trying baked oats for the first time, this may be a good place to start. I've seen a few people that are hesitant to try them because they don't like the texture of oatmeal. Baked oats have a co...

KFC Mac & Cheese Bowl

*TikTok recipe*

I mentioned yesterday that this one was coming, and here it is!

Now keep in mind, the brand of mac & cheese that I used was due to it's lower price point. If you have a brand of boxed mac & cheese that you prefer, you can easily swap them to fit your preference.

As always, I try to keep the restaurant copycat meals as close to the original as possible, so you'll notice there are not veggies in this one. But this goes great with a side of pretty much a...

Crockpot French Onion Chicken Pasta

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

Finallyyyyyyy! Man it seems like I made this recipe SO long ago, and I'm just now getting around to posting it. I'm not sure how so many other recipes got pushed to the front of the line for posting.

This recipe is so flavorful and filling. I have a feeling it will jump to the top of many people's list of favorites so far.

On another note, I am starting a new series on my social media platforms, where I use ...

Apple Cinnamon Cake Bars

*Bonus content*

Let's start the week off with something fun!

First off, if you have tried my pumpkin bars here on Patreon, these are very similar. The consistency is kind of like a firm cake that you can eat as a snack, dessert, or even with your morning coffee to start your day off with some protein!

These  apple cinnamon bars are actually an old recipe that was going to be in my cookbook. So much time has passed, I figured it's time to share the recipe with everybody ...

Cottage Cheese Ranch Dip

*Bonus content*

I recently posted a TikTok showing how you can blend cottage cheese with ranch seasoning to make a high protein, low calorie, ranch dip.

A few Patreon members requested a PDF copy of the recipe with full macros, so here you go.

Even if you don't like cottage cheese, I would say this is something worth trying. It really tastes like a ranch dip! Goes great with some fresh broccoli or carrots! Or you can add a little liquid to thin it out and use it as a salad d...

Sample Meal Plan (1,500 Calories - #3)

*Bonus content*

Happy June! I hope everybody is ready to take on a new month!

What better way to start the month off than with an example of how you can use the recipes on Patreon to build out your week of eating.

If you are new to my Patreon, I post these sample meal plans to give you an idea of how you can pick and choose recipes to fit your specific goals. Cookie cutter meal plans as a whole typically fail because nobody knows what you want to eat more than you. So buildi...

Chicken & Potatoes Au Gratin

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

Back with another recipe that gets creative with cottage cheese. If you are not a fan of cottage cheese, don't worry, I promise next week's recipe will be cottage cheese free :)

As for this recipe, it is pretty filling as it is, but it's also a blank slate for loading it up with veggies. You can either roast them in the oven with everything else, or you can even blend some up in your cheese sauce. It's up to you. ...

Beef & Potato Queso Burrito

*TikTok recipe*

I teased these before my trip to Japan last month, and a lot of people seemed interested in making them. So without further ado, here you go!

These are extremely simplistic in nature and they leave a lot of room for customization. You can swap in/out ingredients, as well as add things like chopped veggies to increase the nutritional value.

But these make a great little grab n go option that you can store in the freezer for months!

Download the PDF recip...