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Sample Meal Plan (2,100 Calories) (Patreon)

Published:
2022-04-29 18:59:45
Imported:
2023-05

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*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, build a plan, and stick to it for about 2 weeks. Monitor your progress and make adjustments up or down from there.

Keep in mind that this is just a sample of how you can utilize the meal prep recipes here on Patreon to build a plan that fits your individual needs.

I hope that each and every one of you are actively learning on your journey. Learning what foods satiate you most. Learning what portion sizes keep you satisfied. Learning what eating a diet of balance and moderation looks like. And most importantly, learning that ALL foods can be incorporated.

I hope that this sample meal plan is useful to you!

Download a PDF copy below!

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Comments

Anonymous

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

Anonymous

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

Anonymous

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.

zachcoen
>>82895414

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

Anonymous

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

zachcoen
>>82891148

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.

Anonymous
>>82906744

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.

Anonymous

How about a 2090 calorie plan? Please

Anonymous

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

Anonymous

U rock!!!

Anonymous
>>82891148

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.

Anonymous

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

Anonymous

can we get a 3,000 plan?

zachcoen
>>88918868

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?

Anonymous

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

zachcoen
>>90117934

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.

Anonymous

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

zachcoen
>>98443388

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.

Anonymous
>>98443388

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