zachcoen

McDonald's Shamrock Shake

*TikTok early access*

This is something I was playing around with and it turned out pretty tasty, so I figured I would put together a video and share it on TikTok. But as always, Patreon gets first dibs!

There's really not a lot to this simple shake. It's essentially just a ready to drink protein shake with a couple of little things added to it. But it's a fun and festive shake to make. I don't have any kids, but I would imagine they'd think it's pretty cool :)

If you have e...

10-Minute Cheesy Corn

*Bonus content*

I really hope everybody gets a chance to try this recipe because it is really tasty! I have already received a few requests for different types of corn side dishes, so I will definitely be circling back around to play around with different flavors.

One particular recipe I will be trying is some sort of Mexican street corn (elote) bowl!  What are some other types of corn variations you'd like to see?

This side dish will eventually be posted on TikTok, so ...

Chicken Fajita Casserole

*TikTok recipe*

Okay, so my only regret with this recipe is that I could not find a red bell pepper in my area for the life of me. I don't know if there was some huge shortage when I made this, but I now see them everywhere in the store. Of course :(

But using a red bell pepper would have given this a little color. Drab color aside, this meal is super easy and delicious! You could even toss this into a low calorie wrap and enjoy it that way if you prefer!

I did use a pre-sea...

Teriyaki Chicken Stir Fry

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

A lot of people have expressed an interest in more Asian themed meals so I figured it would be nice to do a teriyaki stir fry. This particular recipe is great because it involves just a few ingredients, but it also comes in at under 400 calories. That means there's room for maybe an egg roll or dumplings on the side.

One of my go to brands for dumplings is Bibigo. They are really tasty!

I think the next Asia...

Tiramisu Overnight Oats

*Bonus content*

It's been a while since we've done an overnight oats recipe. And this one is a good one! Do we have any tiramisu fans here?

I'm looking for some feedback on this one!

If you have followed me for a while, you probably realize that I always try to use accessible ingredients and avoid "specialty items" that may be harder to find.

But at the same time, I also try to make my recipes as quick and easy as possible. And sometimes that means using a specialty it...

Butter Curry Chicken

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

I really try not to use specialty ingredients too often because I want these recipes to be not only simple for you all, but also accessible.

So I was on the fence as to whether I wanted to use a jar of butter chicken curry sauce for this recipe or make it from scratch. I did some digging and realized that this particular brand is sold in most major grocery stores. I found mine at Walmart and I did look online and s...

Snickerdoodle Smoothie

*Bonus content*

Anybody need a new smoothie idea? Well here you go!

As you can see, this one is less than 300 calories so it makes a great snack/dessert.

Be sure to check the notes page of the PDF for information on item substitutions in case you can't find the specific snickerdoodle used in this recipe.

Download the PDF recipe below!

Sample Meal Plan (2,000 Calories) #2

*Patreon exclusive content. Please do not share or repost*

This month's sample meal plan is for 2,000 calories. This should be a very comfortable range for many people. Remember, fat loss is not about how little you can eat. It's about how much you can eat, while still making progress.

If this is the first sample meal plan you are seeing, these are meant to give you an idea of how you can use the Patreon recipes to build out a week of meals. All of my recipes are for 6 servings, s...

Blackened Fish Bowl

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

This has been a LONG time coming. I have had so many requests for a fish recipe so it's finally here.

Hopefully it was worth the wait!

A couple of quick notes....

I did not put the spicy indicator on the PDF because it's not spicy in my opinion. But if you go overboard with the blackened seasoning, and you are sensitive to spice, you may find it a little spicy. So just be cautious when seasoning.

Reese's Peanut Butter Cup Baked Oats

*Bonus content*

Wow, it's been way too long since we've posted a baked oats recipe. But the good news is, this may be the best one so far!

And if you're excited about this one.....I have good news. There are a lot more "candy bar" themed baked oats coming in the future. And I put candy bar in quotations because there are some Reese's enthusiasts out there that attacked me for calling it a candy bar once lol.

What fun dessert would you like to see turned into macro friendly b...

Honey & Garlic Butter Roasted Carrots

*Early access bonus content*

Happy Friday everyone!!!

I'm really excited to share this with you guys because it's the first of many "side dish" style recipes that I plan on doing here on Patreon, as well as a few on my social media platforms.

The reason I'm so excited about this is because I am very limited on the amount of calories I can fit into my meal prep recipes. As you all know, I keep them all under 500. I also keep the carbs under 60g to adhere to the American Diabe...

Sausage, Egg, & Gouda Strata

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

You guys really seem to love the breakfast casserole dishes, so we're back with another one!

The great thing about this recipe is that you can make adjustments to the veggies and the type of sausage to fit your preference.

Also, one way to boost the fiber content in this is to try and find a loaf of bread that is higher in fiber. I could only find regular French bread, so I was out of luck. I do plan on maki...

Mixed Lunch Bento Box #2

*Bonus content*

I actually made a video for this particular bento box idea to post on TikTok as well, but YouTube doesn't like it because it's so short. So it's just a picture like all of the previous bento boxes.

Please let me know if these bento box ideas are helpful and we'll keep them coming!

And if you do find them helpful let me know what you'd like to see in future bento boxes! Sweet, savory, breakfast, lunch, handheld, dippers, etc.

Some have asked if these are...

Sheet Pan Greek Chicken & Potatoes

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

Happy 1st of the month! I hope you all kicked some ass in January! And if you didn't, that's okay. Today is the start of a new month. Let's pick ourselves up and keep moving forward.

You will NOT want to miss out on this one. Not only is it simple to make, it is absolutely DELICIOUS!

I hope this is the perfect dish to start off the new month.

If you try it, be sure to pop back here and give me feedback...

Chocolate Peanut Butter No-Bake Cookies

*Bonus content*

Who needs a quick and easy cookie recipe with some added protein?

No-Bake Cookies were my absolute favorite when I was a kid. I loved the texture of the oats and the sweetness of the chocolate.

This is one of many ways you can make them as a slightly lower calorie version, with some added protein.

I told you guys we'd get back to posting bonus content like this, and I meant it.

Nothing will be changing when it comes to the weekly (Wednesday) Patre...

Broccoli Cheese Spaghetti

*TikTok Recipe - Early Access*

I really wanted to make a broccoli cheese soup (I probably still will eventually), but I just posted the loaded potato soup recipe recently. I didn't want to overload you guys with soup, so I thought it would be fun to bring all the flavors of broccoli cheese in the form of a spaghetti :) And this turned out better than I expected!

This is another recipe that can easily be modified by adding some diced chicken or even other veggies to bulk it up. But...

Bang Bang Chicken

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

Bang Bang Chicken is here! I was really torn on what to make this into. A pasta, tacos, rice, veggies.....the options were endless. I settled on some rice with a nice colorful mix of veggies in the form of red cabbage and peas :)

As with all of my recipes, you can easily make adjustments to make this fit your own preference. You can use other veggies of your choice.

If you guys really like this bang bang sau...

Not So Tuna Salad

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

A lot of people expressed interest in this recipe when I mentioned in a post in the Facebook support group. I really wanted to share it with you guys but I wasn't sure how to make it into a "meal".

So I thought I could share how to make the mixture by itself and then you can choose how to incorporate it into a meal. Whether it's by dipping veggies, pita bread, putting it in a salad, a wrap, or making a not so tuna melt sa...

Deli Meat Bento Box

*Bonus content*

Hopefully you guys are enjoying these bento box ideas! This one has a couple of different deli meats. And if you wanted to make it a little more filling, you could even add a couple of slices of bread and make it into a sandwich! Remember, just because you're trying to lose weight, doesn't mean you can't eat bread or sandwiches :)

Download a PDF copy below!

Marry Me Chicken

*TikTok recipe - Early access*

*Edit* I forgot to mention that in addition to the new PDF format, I will also be attaching a duplicate "printer friendly" PDF to each meal prep recipe. Many have complained about the amount of ink needed to print off the new PDFs, so hopefully this helps eliminate that problem.

When I first announced this recipe, I honestly didn't think it would get too much attention. But it seems a lot of you were looking forward to it. So here it is!

I deci...

Ground Beef Lo Mein

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

A macro friendly lo mein recipe is probably one of the more highly requested recipes I have received over the last few months. I promise you guys, I really do listen and try to fit in all of these requests, even if it takes me a while to get around to it. But here we are.....lo mein is on the menu!

The good thing about this recipe is that the sauce is very easily modified to fit everybody's preference. Most of the...

Crockpot Loaded Potato Soup

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

Super excited to share this one with you guys! Not just because this recipe is delicious, but also because it's the first recipe using the new PDF format.

Many of you expressed your distaste for the old format and font colors, so hopefully this new PDF is easier to read. If you want to save ink when printing, I tested in black/white and it turned out great.

I hope you guys enjoy this potato soup as much as I...

Sample Meal Plan (1,900 Calories) #2

*Patreon exclusive. Please do not share PDF*

For all my new members, this a sample meal plan to give you an idea of how you can structure your weekly meals using my recipes.

As you probably know, all of my recipes are for 6 servings/days. This is because I like to leave Sundays open as a "family day" or a day of maybe ordering a pizza or eating at a restaurant. Something that gives you some flexibility to eat something different while you plan your meals for the following week. 2023-01-03 18:26:32 +0000 UTC View Post

Mixed Lunch Bento Box

*Bonus content*

We weren't really sure what to call this one. It's meant for those of you that just love to snack on different types of foods. So you have a few different flavors and textures in this one. Plenty of variety and still versatile enough to swap out things to fit your preference.

This is the first bento box of 2023! I hope everybody had a great Christmas and you're all ready to bring in the new year with a renewed outlook on nutrition and health!

Download a PDF c...

Olive Garden Chicken Scampi

*TikTok recipe*

Happy New Year, and welcome to all new members! I hope you are all ready to kick some ass and make 2023 the best year of your life!

Let's kick it off with this delicious Olive Garden copycat recipe.

Chicken Scampi and Alfredo are my two favorites from Olive Garden. If you haven't tried my Alfredo pasta here on Patreon, be sure to search for it and give it a try.

The only downsides to these restaurant classics are the high calories and high cost. So I fi...

Asiago Chicken Mac & Cheese

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

FINALLY, I get to share this recipe with you guys. This one flew to the top of my all time favorites here on Patreon.

So if you love mac and cheese, please please please give this one a try and let me know what you think :)

Download the PDF recipe below!

Gingerbread Cookie Overnight Oats

*Bonus content*

Hopefully you guys aren't burnt out on gingerbread after last week's smoothie post.

This is a tasty little overnight oats idea to help take the guess work out of breakfast.

And for anybody that doesn't like the idea of cold oatmeal, keep in mind that all of these can be eaten warm. I actually prefer my overnight oats warmed a little in the microwave.

Keep an eye out for the Asiago Chicken Mac & Cheese recipe coming on Wednesday. I promise you, it's ...

Gingerbread Smoothie

*TikTok recipe. Feel free to share*

Back with another holiday themed smoothie!

If you're excited about the idea of a gingerbread theme, be sure to keep an eye out for a gingerbread overnight oats recipe coming next week, only here on Patreon.

Thank you all so much for being a part of my family here and giving me a voice. I hope my content has made your journey a little easier, and continues to do so in the future.

Merry Christmas!

Download the PDF recipe below! 2022-12-23 19:14:35 +0000 UTC View Post

Puerto Rican Pernil (Slow Roasted Pork)

*TikTok Recipe*

First off, this was a very time intensive video and PDF. So if you see any mistakes or anything is not 100% clear, please do not hesitate to point it out so that I can explain and/or fix it.

I teased this a few weeks back on TikTok and the feedback was overwhelming. So many people wanted to know how to make it, so here it is. This is the first time I'm posting something like this. It's more of a full on video of me cooking something that is not meal prep related. B...

Sausage & Pepperoni Pizza Pasta

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

Hopefully all you pizza aficionados don't abandon me for this one!

I absolutely love pizza But sometimes eating a slice with your hands in the middle of a busy work day just isn't the most convenient option.

This pizza pasta is extremely easy to make, as well as convenient and delicious!

Be sure to check the last page of the PDF for notes on substitutions for this recipe.

Download the PDF recipe ...