zachcoen

Sandwich & Chips Bento Box

*Bonus content*

This is a fun little bento box because it shows that you can still eat things like a simple sandwich for lunch and stay on track. Granted most of the protein is coming from the Quest chips, but many people think that something like a sandwich can't be enjoyed as part of a weight loss journey. As you can see, you get all this food for around 400 calories.

If you can't find the Quest chips, regular chips are fine. Just make up for the lost protein somewhere else in y...

Teriyaki Ground Turkey Bowl

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

This recipe is really delicious, and extremely easy to make.

We've gained a few new members recently, so hopefully this recipe is a nice welcome!

For the new members, and any members that didn't know, all of the main Patroen meal prep exclusive recipes are posted on Wednesday at 12pm EST. If you have email notifications turned on for Patreon, you should receive an email every time I post.

I also post a...

Chocolate Mint Baked Oats

*Bonus content*

For all of you mint and chocolate lovers out there, here you go!

This recipe is a little conservative with the mint flavor, so you may have to play around with it to fit your personal preference. Some people love heavy mint, some love just a hint of it. Some people hate it altogether!

Which one are you?

Download the PDF recipe below!

Chicken Stuffing

*TikTok Recipe*

Happy Friday everybody! It's early access time!

This recipe will be posted to TikTok either this Sunday or next Sunday (depending on how the algorithm is acting).

Hopefully I'm not the only stuffing lover here?

Be sure to check the notes page for information on the fat content in this dish (if you need to lower it a bit).

And if you REALLY love stuffing and want even more in every bite, you can add a second box. Just don't forget to add those calo...

Salisbury Steak & Mashed Potatoes

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

It's been a long time coming and you guys have waited long enough.....it's finally here!

As usual, meals with little to no veggies can be served with a side salad or a side of your favorite roasted veggies. Some garlic butter Brussels sprouts in the air fryer would be amazing with this ;)

Download the PDF recipe below!

Protein Oatmeal Bento Box

*Bonus content*

A few things to note about this bento box.

- The oatmeal can be made the night before like overnight oats and can be eaten cold or warmed up. Whichever you prefer.

- The oatmeal is made with half of a Fairlife protein shake bottle. You can use any flavor that you can find. The Fairlife takes the place of the liquid that you would normally use in oats. Half a bottle is about 6 oz. So if you like your oats less runny, you may want to cut back a little to make i...

Egg Nog Smoothie

I can't be the only one that absolutely loves to see the egg nog hit the shelf around this time of year??

Why not turn it into a high protein smoothie :)

If you love egg nog as much as I do, you'll definitely want to try this one!

Download the PDF recipe below!

Ham, Egg, & Cheese Croissant Bake

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

Croissants are flaky, they're buttery, they're just delicious! But you can't eat those when you are trying to eat "healthy" right? Pfft.....you guys know we make all foods fit here!

If you love a good ham, egg, and cheese croissant for breakfast, you're gonna love this one.

Be sure to check the notes page for some tips on substitutions to lower the fat and/or calories in this recipe, and still be able to enj...

Apple Pie Overnight Oats

*Bonus content*

In case you weren't able to enjoy some apple pie for Thanksgiving, these overnight oats can satisfy that craving!

I definitely recommend warming these up before eating. Let's face it, you can't say apple pie without putting the word "warm" in front of it :)

Download the PDF recipe below!

Spicy Feta Pasta

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

As many of you know, a few months ago, I took a vacation to Greece with my wife. 

One of the things I really wanted to do while I was there was to bring back some ideas for meal prep recipes.

So here we are! This pasta was inspired by a really delicious appetizer called Tirokafteri. It's basically a spicy feta dip that you enjoy with bread or pita.

I thought it would be really good as a meal, so t...

Naan Bread & Hummus Bento Box

*Bonus content*

I'm really hoping everybody is able to find these naan bread dippers because they are SO good! The Walmart I get mine from usually keeps them in the deli area near the specialty cheeses. This is also where they keep the hummus. So be sure to check those areas if you can't find them.

Download a PDF copy below!

Crumbled Tater Tot Casserole

*TikTok recipe*

Here's your early access to this TikTok recipe coming soon.

When I tell you to RUN and get the ingredients to make this, I mean it!

I don't know if this recipe will get the views and attention I feel it deserves on TikTok, but at least I know my patrons here will see it!

This meal went straight to the top of one of my favorites. I hope it is the same for all of you :)

Download the PDF recipe below!

Crockpot Chicken Tortellini Soup

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

I really wanted to share this one with the world because it's just so good! But I have been running behind on the free content side of things, so you guys get exclusive rights to this one :)

If you love soups, and you love crockpot meals, this is right up your alley. This meal is really delicious and extremely filling!

Hopefully these recent soup recipes will come in handy for everybody as we head into Decem...

S'mores Baked Oats

*Bonus content*

Is that not the most delicious looking baked oats picture ever??

Now that most of you are enjoying colder weather, it's time to break out the s'mores recipes!

These baked oats instantly became my new favorite as soon as I took a bite. Hopefully you love them half as much as I do.

Download the PDF recipe below!

Frito Burrito Bowl

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

I took a poll in the Facebook support group, asking what types of meals you guys would like to see. Rice bowls was one of the top choices. So here we are.  A brand new exclusive rice bowl recipe for you to try!

This meal is really yummy and easy to make. Hopefully it's a hit with everybody that tries it.

I have a feeling this one may even be kid approved! Just be careful with the chipotle powder.

...

Quick Lunch Bento Box

*Bonus content*

This bento box has a little of everything. But there are two things that stand out. The Babybel cheese is so creamy and delicious! It's one of my favorite fun snacks to eat. But the cocoa almonds! If you haven't tried them, you definitely need to! They are sold by a couple of different brands. I found these at Walmart. There are other flavors that are really good too!

Download a PDF copy below!

Cajun Chicken & Sausage Pasta

*TikTok Recipe*

I'm sorry this one took so long to post. I teased you guys in the Facebook support group a few weeks ago, but it's finally here.

If you like spicy foods, the measurements in this recipe should be fine. But please see the last page of the PDF for notes on adjusting the heat.

For anybody that wants to use regular kielbasa sausage instead of turkey, that's fine. Regular is a little higher in calories but it has more fat and flavor. So if you have the room for th...

Sample Meal Plan (1,800 Calories) #2

*Patreon exclusive content. Please do not repost*

Here is this month's sample meal plan. As you can see, it's the 2nd sample meal plan we've posted for 1,800 calories. The calorie goals for each monthly meal plan are random. But we try to post more of the most common calorie ranges. Many people have a calorie range of around 1,700 to 1,900. But with these sample meal plans, you can easily add a couple of snacks to increase the calories if you need more.

It's important to remember ...

Spaghetti Aglio e Olio

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

First off, to all of my new members that just signed up this month, hello and welcome! I hope that this recipe is a nice intro to the content that you can expect to see here!

Second, to all of my Italian speaking members, I apologize ahead of time for my pronunciation of this dish. I promise you, it's not for lack of trying. I practiced saying it for at least an hour before recording :)

With that being said,...

Pumpkin Spice Smoothie

*Bonus content*

HAPPY HALLOWEEN!!! Time for some pumpkin content :)

If you're a fan of pumpkin, hopefully this post puts a smile on your face.

It's pretty low calorie so you can enjoy this as a snack or a dessert.

If you celebrate Halloween and you plan on taking anybody trick or treating, please be safe and have fun.

And remember, enjoying a couple of pieces of candy tonight will not throw off your progress. Say yes to life and enjoy yourself!

Download the...

Puerto Rican Sancocho

*TikTok Recipe*

Burning the midnight oil here to get this video edited and posted here before it goes on TikTok tomorrow night. I really wanted to get it up earlier for you guys here on Patreon, but it was a last minute recipe that took place of another one I already made. So I apologize.

I'll try to have next week's TikTok recipe up for you guys this coming Friday.

Anywho, if you're a lover of soup or beef stew.....hell, even if you're not.....this recipe is a must try!

Chicken Bacon Ranch Bake

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

First off, I apologize for the longer than usual video. I tried doing the voice over live while cooking and it really dragged the video clips out a bit more than usual.

Hopefully this jumps to the top of everybody's favorites list like it did for me. But I am a huge fan of ranch, so my opinion may not count :)

Be sure to read the notes page for a few important points.

Download the PDF recipe below!

Bacon Cheeseburger Bowl

*TikTok Recipe*

This is a recipe that I have been wanting to make for quite some time. After making it, and tasting it, I don't know why I waited so long.

If you're a fan of burgers, this one is for you!

The only thing missing from this is a side of fries :) So if you want to get creative, maybe you can serve this over a bed of roasted potatoes instead of rice.

Download the PDF recipe below!

Breakfast Taco Casserole

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

It's been a while since I've posted a new breakfast meal prep, so here you go!

Just like the previous breakfast casseroles, these are large and filling portions! Be sure to check the notes page of the PDF on how you can adjust the portions if are someone that doesn't have a huge appetite.

Download the PDF recipe below!

Rocky Road Baked Oats

*Bonus content*

Rocky Road is my favorite ice cream, so I'm really excited to share this one!

Be sure to read the notes page for important details about adding the marshmallows, chopped almonds, and chocolate chips.

Also, we actually made a version of this without the protein to test it out. It came out great as well. So for those of you that do not have chocolate protein powder on hand, you can make it without. Just follow the directions in the recipe and skip the protein p...

Pumpkin Pie Overnight Oats

*Bonus content*

Soooooo many of you have requested a pumpkin pie overnight or baked oats, so here you go. I hope this satisfies all of those pumpkin cravings as we head into spooky season :)

For all of you that have been enjoying the smoothie recipes, there will also be a pumpkin spice smoothie coming very soon!

Remember, with the oats and smoothie posts there are no videos because you're just throwing all of the ingredients into one container. So if you click on the picture...

Crockpot Chicken & Gravy

*TikTok recipe - Early access*

I usually don't like to post back to back crockpot recipes, but I was really excited to share this one.

Not only is it delicious, but there's only a handful of ingredients involved in making it. But you'd never guess it was so simple when you taste it. It's packed full of flavor!

And with food prices starting to increase, this one might come in handy when trying to stick to a budget. As you can see, this comes in at right around $2.00 per meal....

Lemon Chicken Orzo Soup

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

Your voices have been heard. Soup season is upon us, so here you go! A low calorie, high protein, soup to warm you up as the colder weather approaches!

I don't want to bombard you guys with just soup, so I won't be posting soups back to back, but I do have a few more soup recipes coming as the holiday seasons start rolling in :)

One thing to note: If you use this same brand of orzo, the box is for 8 servings...

Bagel w/Peanut Butter Bento Box

*Bonus content*

The great thing about these bento boxes is that they are very versatile. For something like this, if you want something more on the savory end, you could swap the peanut butter for cream cheese. and swap the yogurt for cottage cheese.

Download a PDF copy below!

Outback Steakhouse Alice Springs Chicken

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

First, I apologize for my nasally voiceover. I have a sinus infection that is kicking my butt. I just started a round of antibiotics so I hope to be up on my feet and back to creating some helpful content on TikTok soon!

With that being said, hopefully my voice doesn't turn you off from trying this recipe. It's super easy and tasty.

Download the PDF recipe below!