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Sample Meal Plan (1,500 Calories) #2
🕑 Added 2022-07-01 20:19:14 +0000 UTC*Patreon exclusive content. Please do not repost this PDF*
Welcome to everybody that joined today! We're kicking off the new month with a sample meal plan!
As with all of these sample meal plans, they are just that.....SAMPLES! They are meant to show you how you can structure your daily eating for the week, while also showing that fun foods can fit into any diet.
Snack time is an ideal time to fit in those fruits and veggies that you may struggle to get in. Replacing the shakes and cheese with something like a fruit with peanut butter is perfectly fine too. It's all about planning meals and snacks that you actually look forward to eating.
We leave Sunday open as it is typically a family day or more relaxed day of eating. So you'll notice that there are no meal prep recipes listed on Sundays. This is exactly why all of my meal prep recipes are for 6 servings instead of 7.
Remember, any foods that you see like the cocoa roasted almonds, with no serving size listed, it's always referring to the serving size listed on the package. So be sure to pay attention to that when planning.
I hope this sample meal plan is helpful!
And don't forget, there is a search bar here on Patreon that allows you to go back and look through previous posts. If this meal plan is helpful, go search for "meal plan" or "bonus content" to pull up the previous samples posted.
As with all of my posts here on Patreon, if you see a mistake or typo, please drop a comment so that I can get it fixed.
Download a PDF copy below!
Comments
Can I just pay you to make me a meal plan that fits my macros? Lol I seriously do better when I have a plan to follow and meal prep.
Love this!
Zach Coen
Yes, all of the meals include all ingredients listed in the ingredient list.
Kaitlin Murphy
Hi Zach I want to follow your sample meals but I wanted to make sure about the one meal. So the honey garlic chicken do I add the rice as well like the recipe or leave that out for this meal plan?
Hey Zach, are you able to do a 1200 calorie plan? I am a smaller female
Zach Coen
Actually JUST saw this and see the error. The lunch was wrong. I just uploaded a corrected copy. Thank you Gina!
Zach Coen
Just water. But you can use milk or almond milk if you like.
Hi Zach, for the protein shake (snack), are you mixing it with water or milk?
I feel like Wednesday looks a little lighter than the rest. Just making sure that’s right.
Awesome! Will look into that thanks for all the great content brotha
Zach Coen
I have one on here for 2100 and 167g of protein. That can be a good base and you would just need to increase the portion for one or two of the meals to get the extra 400 calories. Or get them from a large snack. I do different calorie ranges each month.
Hey Zach is there anyway to get a 2500 cal/ 190g protein meal plan sample?
I love your sample week meal plan so helpful! What you are doing has helped me change my mind set !
Hi a new member and beginner! This is what I needed and actual visual example that I can understand, thank you so much! So excited to start this new journey 🫶🏼💪🏼
Yes, yes, yes! 1500 is perfect! Thank you!
Yum!! Love these plans for inspiration!!
These have been super helpful!!! Thank you!!!
