zachcoen

How to get started!

Many of you that have decided to support my Patreon have already begun your journey. But as I talk to more and more followers, I realize a lot of people just don't know how to START the process. So I created this quick four step guide to help.

These are the very basic building blocks of establishing a sustainable life change to succeed on your journey. No gimmicks. No fads. No over restriction. Just proper planning and consistency.

Keep in mind that this guide is not all inclusive...

No-Bake Oreo Cheesecake

*Early access content*

Anybody burnt out on the Turtle Cheesecake? If so, let's switch it up a little!

I personally like this one a lot more, but I love pretty much any cheesecake.

I am working on a few other cheesecakes that will be posted in the coming weeks. I had a protein bar that was supposed to be posted today but it didn't turn out. I'll be revisiting that tomorrow and should have it up late next week.

We're also working on a apple cinnamon protein bar bread th...

Sample Meal Plan (2,100 Calories)

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

A LOT of people asked for higher calorie meal plans, so this sample meal plan is 2100 calories!

If you do not know your individual calorie needs, head over to www.tdeecalculator.net and plug in your numbers. This will give you an estimate for your energy needs. This is a great starting point when you are just kicking off your journey. Remember, these are estimates and will require some real world application. Find a number...

Chicken Noodle Soup

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

This one is for all my soup lovers, and folks up north still battling the cold weather this year!

I have to warn you, this meal is a HUGE portion and extremely filling. It also goes really well with some crackers :)

If there are any additional veggies that you like in your chicken noodle soup, feel free to adjust the recipe and make it your own.

Download the PDF recipe below!

Fat-Soluble Vitamins

*Bonus content*

Here's a useful little infographic that we've created to help you understand what fat-soluble vitamins are as well as their role in your body.

I think that nowadays, people focus so much on calories and "good" vs "bad" food, that they fail to realize that everything we eat offers some sort of nutritional value.

Download a PDF copy below!

Jalapeño Popper Chicken Taquitos

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

This is something I have wanted to make for a long time, I just wasn't sure what filling I wanted to go with. This chicken filling turned out SO good that I may have to make a pasta dish using a variation of it. So be on the lookout for that :)

As I mention in the video, there are no veggies in this dish, so if you want some fiber and micronutrients with these, add a side of veggies or a small side salad.

Do...

Maple & Brown Sugar Overnight Oats

*Early access content*

Who else has bought the variety box of instant oatmeal and only eat the Maple and Brown Sugar?

The Maple and Brown Sugar was always my favorite, so I thought it would be nice to have a high protein version!

Download the PDF recipe below!

Crispy Garlic Fried Rice

*TikTok Recipe*

This is a recreation of an extremely popular dish from a restaurant in Japan that I ate at often during my time there. When I say it is garlicy, I mean it! So if that scares you, definitely go with the lower end of the amount of garlic.

See the notes on the last page of the PDF for substitution recommendations.

I hope you all love this recipe as much as I do :)

Download the PDF recipe below!

Tater Tot Breakfast Muffins

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

I honestly think that the best thing about breakfast muffins is just how convenient they are on the go. Traditional eggs aren't the easiest things to eat while driving!

And with these muffins, you can make each day something different. Make some with cheddar cheese, some with pepper jack. Some with spinach, some with tomatoes. Makes each morning something different to look forward to.

These are really great ...

Oatmeal Breakfast Bento Box

*Bonus content*

Another quick little bento box idea for a different approach to breakfast :)

We do these once in a while and throw them here on Patreon just for those of you that find them useful. They may not be for everybody, but I know some people really like them.

Download a PDF copy below!

KFC Bowl

*TikTok Recipe*

Let's take a step back and reflect for a second. Did you ever think that a  Registered Dietitian would be telling you to eat a KFC Bowl for weight loss??? Isn't life great? :)

This is such an easy and convenient meal and I know for a fact that it's a hit with the kids as well. So it makes a great family dinner option.

For those of you that don't want to use instant mashed potatoes, fresh mashed potatoes are perfectly fine. I used these because they are q...

Cluckin Chicken Bowl

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

*EDIT* A member pointed out a discrepancy in the instructions and ingredients. There was a Tbsp of olive oil missing that was not calculated into the calories. I have uploaded a revised copy of the PDF, so please replace your old PDFs with the new one. The calories increased from 440 to 460 per serving and the fat increase by 2g after accounting for the second Tbsp of olive oil.

So this is my take on a Chic Fil A ...

No-Bake Turtle Cheesecake

*Early access content*

This wasn't supposed to be posted until later this week, but as soon as I tasted it today, I knew I needed to get the video and PDF done to get this posted for you guys ASAP!

If you love cheesecake as much as I do, you DEFINITELY need to try this. It's honestly so simple and effortless, you may be making one every week for your desserts!

I am hoping to hear some good feedback because I have a lot of different cheesecakes that I want to make and post :)...

Strawberry Cheesecake Overnight Oats

*Early access content*

Another overnight oats recipe to add to your rotation!

I've become obsessed with these overnight oats recipes, so be prepared to see lots of these in the future :)

If you want to get creative (and you have the calories to spare) you can add a couple of crumbled graham crackers on top to give it more of a cheesecake vibe!

Download the PDF recipe below!

Crockpot Olive Garden Pasta

*TikTok Recipe*

If you guys trust me at all......trust me when I say that you HAVE to try this recipe. It's hands down one of my new favorite pasta meals.

As always, any meal that doesn't have a lot of vegetables, feel free to add a side of your favorite veggie for fiber and micronutrients.

For those of you meal prepping in a house full of people, be careful with this one. Sneaky fingers will surely try to come and get a taste!

Download the PDF recipe below!

Sample Meal Plan (1,500 Calories)

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

This has been the most highly requested calorie range for a sample meal plan. So here it is! 1,500 calories!

As with all of these sample meal plans, they are just that.....SAMPLES! They are meant to show you that you how to structure your daily eating for the week, while also showing that fun foods can fit into any diet.

We leave Sunday open as it is typically a family day or more relaxed day of eating. So you'll notice ...

Sheet Pan Butter Parm Chicken

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

If you love sheet pan meals, you'll have to add this one to the rotation!

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

Also, this is extremely tasty when reheated in the air fryer! Helps to crisp the chicken back up after being refrigerated or frozen.

Download the PDF recipe below!

Taco Bowl

*TikTok Recipe*

This is a super simple recipe that pretty much anybody can make. It doesn't involve a lot of ingredients or time, which is great.

You can get creative with this and turn them into tacos or a nice big salad if you want to leave out the rice.

Download the PDF recipe below!

Puerto Rican Picadillo

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

I hope you're ready for a new Puerto Rican recipe! This is one of the easiest and yummiest Puerto Rican foods I have tried. Hopefully you love it as much as I do.

Depending on the feedback we receive, we'll be sure to do more Puerto Rican dishes that fit into your goals!

Download the PDF recipe below!

Almond Joy Overnight Oats

*Early access content*

These overnight oats are it. They are the ONE! Well, it may be a tie between these and the chocolate chip cookie overnight oats :)

But either way, if you like almond joy candy bars, this will be your new favorite breakfast!

And remember, overnight oats can be eaten cold or hot. So for those of you struggling with the idea of eating cold oats, just pop them in the microwave in the morning and enjoy!

Download the PDF recipe below!

Ranch Tuna Pasta Salad

*TikTok Recipe*

This is an early access post for all of you amazing Patreon supporters! This will post tomorrow at 9pm EST.

It's been a while since I posted a recipe that doesn't require reheating. I know a lot of you struggle with this due to your job or time constraints. So hopefully this recipe is helpful.

I mentioned this on the notes page of the PDF, but I'll say it here.....this recipe is extremely versatile. This means that you can swap out any veggies you may not lik...

Parmesan Crusted Chicken & Rice Pilaf

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

This is my take on LongHorn Steakhouse's dish. Once I tasted it, I knew I had to try to recreate it for a meal prep. It turned out even better than I expected. As good as LongHorn's? I don't know, you bet the judge :)

Download the PDF recipe below!

Quick Lunch Bento Box

Who needs quick lunch option? Well here you go!

And for all of you low fat ranch haters (like me), this bento box leaves a little wiggle room in calories, so don't be afraid to reach for the real stuff :)

Everybody seems to like these Bento Box posts, so we'll try to keep them coming each week.

Download a PDF copy below!

Sheet Pan Omelet & Breakfast Potatoes

*TikTok Recipe*

Another breakfast option to add to your rotation.

This one is SUPER low calorie but high volume. It's extremely filling and delicious!

If you'd like to add a little more protein and calories to this meal, you can add some bacon or sausage, or even some cheese on top.

Feel free to skip the sour cream topping and replace with something else if you'd like. But the sour cream is added into the macros.

Download the PDF recipe below!

Garlic Butter Chicken & Potatoes

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

Is there a better combination that butter and garlic?

When it comes to foods that keep you full, the potato is king! This meal is no exception. Even with this meal coming in at under 400 calories, it's extremely filling! The low calories even leave some room for all of you butter lovers to add even more to this recipe if your heart desires. 

Do not say that I didn't warn you. This is a LOT of potatoes a...

Vanilla Almond Overnight Oats

Super simple and delicious overnight oats recipe here!

The granola can be any brand and flavor that you'd like and you can swap out the cranberries if you are not a fan. They just add a little tartness to the oats.

Download the PDF recipe below!

Banana Nut Muffin Bento Box

Sometimes meal prep doesn't involve a crockpot or an elaborate day of cooking. It can be something as simple as a Bento Box.

This Bento Box includes the Banana Nut Muffins that I posted here on Patreon. So if you haven't tried them, be sure to go back and check them out. If you don't want to bake, a store bought muffin is fine too.

Download a PDF copy below!

Turkey Chili Mac

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

This was another highly requested recipe that I am happy to finally post. Chili mac was one of my favorite MRE meals when I was stationed in Iraq, so it has a special place in my heart :) I can gladly say that this one taste a lot better than the MRE version.

If you're burnt out on turkey or want to switch it to ground beef, it's an easy swap. Nothing will change in the cooking process. You'll just need to account...

Chocolate Chip Cookie Overnight Oats

*Early access content*

Let's see how many new Patreon members I can freak out with this recipe :)

Did you ever think that you'd see a Registered Dietitian telling you that you can eat cookie butter and still lose weight? Well now you have. Welcome to the all foods fit mindset!

I have eaten a LOT of overnight oats. This one borders between breakfast and a high protein dessert. It's honestly so delicious, it may become your new go-to breakfast!

And for anybody new to ove...

Sample Meal Plan (2,000 Calories)

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

This month's meal plan of 2,000 calories was in high demand.

As with all meal plans, I'll start by saying that if you do not know what your maintenance calories or calorie deficit is, be sure to head over to www.tdeecalculator.net and use their free calculator. It uses the MSJ formula which is the gold standard for most Registered Dietitians when estimating energy needs. It also provides different macro distributions. But reme...