zachcoen

Maple Pecan Overnight Oats

*Bonus content*

These overnight oats are packed with protein! Almost 50g to start your day and help you hit that protein goal.

Remember, if you don't like the idea of cold oats, you can warm these up. I know the weather is starting to cool down as we get closer to the end of the year. So the idea of a cold breakfast might not be as appealing. I promise all of these overnight oats recipes are just as good when eaten warm!

Download the PDF recipe below!

Chocolate Covered Cherry Smoothie

*Bonus content*

Here's a new idea to keep your protein smoothies interesting!

Be sure to check the notes page of the PDF before making this one. I have some info there on how this smoothie can be taken down to 260 calories and only 25g of carbohydrates with a small tweak, if you need to lower it a bit.

Download the PDF recipe below!

Tuna Casserole

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

So many people have asked for a tuna casserole recipe and I figured it was finally time. My main concern the fact that tuna casserole is kind of basic. So I tried to ensure this had plenty of flavor :)

I'm sure you will notice that this recipe has lots of room for food swaps. Feel free to change up the veggies to fit your preference.

P.S. Apologies for my voice in the video. I'm fighting a cold at the moment :(

Cheese & Salami Bento Box

*Bonus content*

When I was a kid, my siblings and I used to take lunch meat and a slice of cheese and roll it up, and eat them like that. We called them roller coasters, and they were one of my favorite snacks. Even today as an adult, eating a string cheese with lunch meat around it puts a smile on my face :)

Download a PDF copy below!

Chicken Pad Thai

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

This is one of my all time favorite foods from Thailand! I went with chicken only because it's a little cheaper than shrimp, but you can easily make the swap to fit your preference.

Hopefully the less common ingredients in this dish don't scare you away from trying it.

Please be sure to check the notes page for information on substitutions on a couple of the ingredients that may be harder to find. I was able...

Cinnamon Roll Baked Oats

*Bonus content*

The amount of ingredients needed to make this compared to some of the other baked oats may be a little more extensive, but trust me, it's worth it!

This simple cream cheese frosting really takes this to another level. This recipe is a must try.

Download the PDF recipe below!

Piña Colada Smoothie

*Bonus content*

Now, I'm not telling you to add rum to your protein smoothies.......BUT! Lol, jk!

But this smoothie is extremely refreshing on a hot day! After a hard workout, throw this in the blender and pretend you're at the beach!

Download the PDF recipe below!

Puerto Rican Baked Chicken

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

This meal is extremely filling and packed with flavor! And it's only 450 calories :)

Always keep in mind that these recipes can be tailored to fit your personal preference. So if you want to swap out these veggies and replace them with something you enjoy more, you can easily do that. But remember that potatoes are the king of satiating foods. And that's what makes this dish so filling!

Download the PDF reci...

Pretzels & Peanut Butter Bento Box

*Bonus content*

Who else loves pretzels with peanut butter? My two favorite ways to eat pretzels is with peanut butter or honey mustard. Depending on if I'm in a sweet or savory mood :)

Download a PDF copy below!

Queso Blanco Pasta

*TikTok recipe - Early access*

There's not much to be said about this recipe besides, YUM!

I'm gonna keep this caption short and just say, this recipe is a MUST try.

If you love pasta, you'll definitely want to push this recipe up to the top of your list of upcoming meal preps!

Download the PDF recipe below!

Kung Pao Chicken

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

As promised, here is the Kung Pao Chicken!

Be warned, if you make this with the árbol chilis, it will definitely be the spiciest of all my meal prep recipes. But you can skip the chilis and just rely on the heat from the sauce itself.

If you do use the chilis, I wouldn't advise eating the chilis themselves after the dish is done. Unless you just really love spicy food! The heat from 1-2 chilis goes a long w...

Banana Cream Overnight Oats

*Bonus content*

Overnight oats are a great way to start your day. They are packed full of whole grains and they are versatile enough that you can add lots of fiber and micronutrients from various fruits.

Some studies have shown that eating oats for breakfast can actually lead to decreased energy intake over the course of the day do to the feeling of satiety. When you feel full and satisfied, you are less likely to snack and less likely to get so hungry that you end up overeating a...

Chocolate Covered Banana Smoothie

*Bonus content*

Where are my banana lovers?

This smoothie is super low calorie and delicious! If you want to lower the calories a little more, you can probably get away with just using half a banana. But using a whole ripe banana really gives it a good amount of flavor and sweetness.

Download the PDF recipe below!

Chicken & Broccoli Dorito Casserole

*TikTok recipe - Early access*

This is an upcoming TikTok recipe that you guys get early for being awesome :) Hopefully this early access gives you time to grab all the ingredients before you do your weekend shopping!

I promise that this recipe will be a hit with the kids. What kid doesn't want Doritos for dinner?

Hopefully it's as much of a hit in your house, as it is in mine!

Download the PDF recipe below!

Honey Balsamic Ground Chicken

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

I had a lot of fun creating this recipe and I'm really happy with the way it turned out.

I saw a few similar recipes online that inspired this one. Problem was, the balsamic taste was super overpowering in all of them.

It took me a few days to find the right balance of sweet and tangy, but I think this dish really came together well.

As always, if you try it, I love hearing feedback. Let me know in the...

Veggie & Hummus Bento Box

*Bonus content*

This bento box is pretty low calorie. So it could be used as a meal for those of you on a lower calorie budget, or as a snack for those of you looking for snack ideas. Obviously you can swap out the veggies for others if you prefer. And there are lots of different hummus options nowadays. My favorite is the roasted garlic!

Download a PDF copy below!

Spinach Dip Pasta

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

I know I can't be the only person that loves a good spinach dip?

And what better way to enjoy it, than to make it into a whole macro friendly meal!

The cool thing about this recipe is that it doubles as a filling pasta meal, or simply as a spinach dip for your next pot luck at work :)

All you have to do is make it according to the instructions and leave out the pasta. Enjoy with your favorite dipper of...

Black Forest Baked Oats

*Bonus content*

For anybody that doesn't know what Black Forest cake is, it's essentially chocolate cherry cake. So this is a play on that :)

As with all of these baked oats recipes, you can actually prep the batter the night before and pop it in the microwave in the morning if your mornings are hectic.

For the chocolate chips, you can either sprinkle them on top like the directions say, or fold them into your batter once it's mixed. It's up to you!

Download the PDF re...

Orange Creamsicle Smoothie

*Bonus content*

Another smoothie to add to your arsenal!

Now, I have an idea for this one that somebody may want to try. Legion makes a Blood Orange flavor pre-workout that is delicious! If anybody needs a new fun way to enjoy their pre-workout protein shake along with some added energy for their workout, this may be the perfect time to try it :)

I have not tried it, but I'm sure it would be good!

But this smoothie makes for a great mid day snack or sweet dessert! Just...

Sample Meal Plan (1,700 Calories) #2

*Patreon exclusive content. Please do not repost this PDF*

Back with another sample meal plan to help demonstrate how you can structure your week!

For anybody new to my Patreon, these sample meal plans are not meant to be followed too rigidly. They are samples. Simply examples that show how my recipes can be incorporated into a week of eating, while still enjoying some snacks and desserts.

Anything that you see that doesn't list measurements, it is referring to a serving siz...

Bourbon Chicken

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

I have been on an Asian cuisine kick lately, and we're kicking it off with this Bourbon Chicken. After playing around with about 7 different sauces, I finally found THE one. And this is it! This dish has SO much flavor, it will surely become part of your regular meal prep rotation.

Just a couple of things to note. You do not have to use bourbon. Any non drinkers, if you don't want to go to the liquor store and buy...

Pepperoni & Cheese Bento Box

*Bonus content*

This one was fun to make (and eat)! We wanted to come up with something similar to a pizza lunchable, so this is what we came up with. Technically you could sub the crackers for pita and add some pizza sauce.

For those of you that do not like cottage cheese, Greek yogurt is a good substitute that will give some protein for very few calories.

Download a PDF copy below!

Jerk Chicken & Roasted Veggies

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

This meal is super simple and packed with flavor! Be aware that it is a little spicy. Not super spicy, but I know some of you have said you are "babies" when it comes to spicy foods. Your words, not mine lol.

The best workaround for this is to make a homemade jerk seasoning and leave out the spicy seasonings. I did a search online and this one is one of the highest rated. So simply follow the instructions and leav...

Blueberry Pecan Overnight Oats

*Bonus content*

You guys really seemed to love the blueberry cheesecake overnight oats, so we brought the blueberries back. Blueberries are a great source of vitamins and antioxidants.

This time, no protein powder is used. We will try to throw some in the rotation like this because we know not everybody keeps a tub of protein around.

On a related note, some others have mentioned using a premade protein shake like Fairlife or Premier for the liquid in these overnight oats. If...

Mexican Pizza

*TikTok Recipe*

New TikTok recipe posting tonight! I wanted to have this posted a week in advance for you guys but I'm playing catch up after my back injury. But I'm feeling better and back in full swing now!

I included the name of the tortillas that I used in the ingredients. If you cannot find this specific brand, simply look them up on Google or the Walmart app and try to find something comparable. They are low calorie and high fiber. There are a few other brands that are simil...

Funfetti Protein Smoothie

*Bonus content*

You guys really seemed to like the first couple of smoothies, so we are finally getting them posted on a normal rotation!

This one was Nani's creation and it turned out delicious! The smoothie itself is actually only 250 calories, but the sprinkles add another 60 calories. Leaving them out will bring it back down to 250 if you need a lower calorie option!

These smoothies are a great post workout drink, or a fun and filling dessert to help you meet your daily ...

Sheet Pan Chicken Fajitas

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

Edited - 8/7/2022 - If you downloaded the PDF before this date, please download the updated copy. The previous copy was missing the lime juice and oil in the ingredients and instructions.

These will be the simplest fajitas you've ever made! This chicken also goes great over a bed of rice or in a salad.

Top with your favorite fajita toppings, and enjoy!

Be sure to check the notes page for information on...

Fruit & Cottage Cheese Bento Box

*Bonus content*

Another bento box for all the adult lunchable lovers here!

We've been working hard on getting more of these done and schedules to post. As of now, a new bento box will be posted every other week. New baked oats, overnight oats, and smoothies will be in regular rotation now as well. And obviously a new meal prep every Wednesday :)

Download a PDF copy below!

Cashew Chicken

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

This recipe instantly became one of my favorites!

There really isn't much else to say about this. Definitely push this to the top of your list of recipes to make!

Download the PDF recipe below!

Oreo Baked Oats

*Bonus content*

Another delicious baked oats recipes to add to your arsenal for breakfast (or dessert)!

Super simple and delicious!

We've been working on a lot of these lately and we'll be posting a new one every other week for now.

Download the PDF recipe below!