Sample Meal Plan (2,100 Calories)

Zach Coen

Abbreviation for 1 cup of 2% milk

what is IC 2% MILK? is that a brand or an abbreviation?

Thanks for this page I’ve been making your meals for a couple weeks now and it’s helped a ton

Zach Coen

I'll be posting a 1900 this month so simply adding a 200 calorie snack would be a perfect fit. I do have another 2100 calorie coming up next month or the month after.

Can you do a 2nd one for the 2100 calories please and thank you.

Zach Coen

If the 2948 is your maintenance, I would say may be okay. If you find yourself feeling too restricted or hungry, you would have plenty of room to increase a meal or snack.

My calorie intake is coming to 2948, would I be safe in using the 2100? Or should I double up on a snack?

Zach Coen

That would be a little difficult to build out using my standard 6 serving sizes. But honestly, the easiest way to accomplish this would probably be to take the 1,500 calorie meal plans and just double the portion sizes. I'm not sure if those portions would be too large for one sitting for you?

can we get a 3,000 plan?

Zach, is there anyway I can get a 2500 plan?

I’m a big dude as well and my cutting amount was just north of 3000. I put in what my goal weight would be and it said it was about 2500 to 2800. Using these meal preps, I’m able to eat 4 portions usually and still be basically around 2000, which leaves room for snacks in between those meals. I’ve found that if my water consumption is where it should be, I’m not hungry really at all all day. Good luck big man from a fellow big man.

U rock!!!

Zach Coen

This meal plan is essentially the same thing

I don't understand asking for a 2090 meal plan when this is 2100....just take one less bite of something or a little less of something when you adding ingredients and save the 10 calories

How about a 2090 calorie plan? Please

Great question, I will bring it up with dietician this week. Although I have been doing Meal prep, there are other factors impacting how often I do actually eat. So I am positive I am deficient in a variety of areas. Thanks for the idea tho.

How is your fiber content?

Zach Coen

That’s a pretty tall order using the recipes I have on here. But replacing snacks with full meals could work. It also comes down to whether or not you feel comfortable eating that much. If you are eating less than that and you feel full, satisfied, good energy, no binges, etc., you don’t need to force more calories.

I have continued to work with them. Just a lot of misinformation out there even with docs

Zach Coen

That sounds like something you should definitely bring up to your doctor.

I am struggling with reacting to foods with insane bloat, to the point of impacting my breathing. I don’t know how to calm my gut and be ok with these delicious meals.

Zach, Im a big guy, tdee has my cutting calories at 3400-3500. Could you build a large calorie meal plan example this size?