Zac Efron’s Neighbor’s Nutrition Plan, Meals and Recipe List

In the 2014 blockbuster, Neighbors, Zac Efron plays the part of frat president Teddy Sanders. Teddy is a hard drinking, junk food devouring party animal – who just happens to have a lean, athletic physique.

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Zac profile

You can bet your bottom dollar that the body that Zac brings to the role wasn’t built on beer and Burger King. A whole lot of discipline, clean eating and perseverance is needed to create that sort of body. So let’s find out how Zac did it.

What Zac Ate

See the muscle supplements Zac used to gain over 30 lbs here!

Zac is a hard gainer when it comes to putting on muscle size.  His basic body type is that of an ectomorph. This means that he has to work very hard to gain muscular bodyweight. On the plus side, it also means that he doesn’t pile body fat onto his frame as quickly as an endomorph would.

Zac donutIn order to maintain his physique, Zac has to consume a lot of calories. Even though he wasn’t looking to pack on a lot of muscle size for his role in Neighbors, neither did he want to lose any of his muscle. That meant that he had to be eating between 3000-4000 calories per day.

Zac would consume six meals per day, spaced about three hours apart. He made sure to get at least 20 grams of protein at each meal in order to make sure that he stayed in an anabolic state.His meals were built around vegetables, fruits, lean proteins and healthy fats.

Zac also consumes a lot of eggs. In a typical day he will go through a dozen eggs. He’ll consume then in the form of a 5 egg omelet, hard boiled and as part of his protein shake. Oats are anther favorite meal, which he’ll often have with fruit and some protein powder sprinkled on top.

ZEN Foods

During his prep for this movie, Zac recruited the services of a ready made meal company. This allowed him to focus on his training and the script, safe in the knowledge that his food was going to be delivered on time and was going to be precisely on point to his requirements.

After much research, Zac chose to use ZEN nutrition. ZEN stands for Zero Effort Nutrition. Here’s what Zac had to say about his experience with ZEN nutrition . . .

Working with Z.E.N. Foods and David Allen Nutrition was amazing! Your expertise and fresh, healthy meals helped me put on the lean muscle required . . . It was really easy to stick to your program, as all of the meals from Z.E.N. Foods were delicious, and delivered fresh every day; they even delivered to me on location. Z.E.N. Foods and David Allen Nutrition are exactly what I needed to accomplish my goals for this film. Z.E.N. continues to keep me on the right track.

Zac with girlsSo, what sort of a service did Zac get? To start with he sat down with a nutritionist and dietitian to work out what nutrients, recipes and meal plans he needed. Then his meals were made and delivered fresh every day. The meals were 40% complex carbs, 30 % lean proteins and 30% healthy fats.

Meals were delivered in a temperature controlled case, with each daily delivery consisting of the following meals:

  • Breakfast
  • Snack
  • Lunch
  • Dinner
  • Dessert

Here’s a sample of the exact menu that Zac followed on the ZEN program:

Breakfast Lunch Snack Dinner Dessert
Mon Blueberry Ricotta Crepe with Fresh Blueberry Compote


Sliced Grilled Beef & Asian Mixed Greens with Japanese Ginger Dressing


Edamame with Strawberries


Chicken Parmesan with Eggplant and & Sautéed Spinach


Mexican Chocolate Snickerdoodle


Tues Greek Style Crustless Quiche with Orange Slices


Chicken Burger with BBQ Sauce and Grilled Pineapple –


Caprese with Balsamic Vinaigrette


Filet Mignon with Creamy Butternut Squash & Asparagus


Chocolate Cheesecake


Wed Z.E.N. Harvest Granola with Greek Yogurt and Fresh Fruit


Baby Field Greens with Walnuts, Mango & Grilled Chicken –


Spinach Dip with Crudités


Orange Roughy with Saffron Rice & Roasted Green Beans


Dutch Apple Pie


Thurs Scrambled Eggs & Turkey Bacon Breakfast Burrito


Healthy Shrimp Caesar


Mini Pear and Raw Almonds


Baked Turkey with Cornmeal Stuffing, Cranberries & Low-Fat Gravy


Chocolate Covered Strawberries


Fri Strawberry Wholegrain Pancakes with Ricotta Cream and Fresh Fruit –


Tasty Tuna Wrap with side of Fresh Fruit


Grilled Chicken Breast Tenders with Organic Honey Mustard


Healthy Sloppy Joes with Sweet Potatoes and Collard Greens –


Vanilla Cupcake with White Chocolate Ganache


Sat Asparagus and Mushroom Soufflé


Pulled Pork with Caribbean Couscous Salad


Grilled Crostini with Eggplant Caponata


Grilled Salmon with Herbed Quinoa and Steamed Broccoli –


Crème Brulee


Sun Rolled Oats with Cinnamon and Walnuts


Turkey Chili with Garden Salad


Baba Ghanoush with Pita Triangles


Chicken Tikka Masala with Brown Rice, Dahl, and Mango Chutney –


Mojito Crème with Fresh Fruit


Workout Nutrition

Zac rippedThe only additions that Zac made to the Zen meal plans that he was provided with were in terms of his workout nutrition. About twenty minutes prior to heading to the gym, he would have a pre-workout supplement. This would feature a stimulant blend featuring caffeine and a mix of herbal ingredients. A nootropic blend would also help him to get mentally zoned in on his training. The last ingredient in Zac’s pre-workout supplement was a pump inducing NO2 supplement.

After his workout, Zac would take a post workout shake that was high in whey protein powder. This would go directly to the muscles that had been broken down during the workout and start the repair and rebuilding process. He would also take 5 grams of creatine monohydrate to help replace the ATP energy levels that had been depleted during the workout.

The Frat Boy Body Personified

Zac’s disciplined and consistent approach to his diet, coupled with the hardcore CrossFit training that he carried out for the role, got him in great shape for Neighbors. He gives to Teddy Sanders a body that any frat boy would be proud to own.

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