Day 1
1219
Calories • 48g
Carbs (26g
Fiber) • 52g Fat
• 126g
Protein
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Match Green Tea Chia Pudding
1 serving
• 320
Cal
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Ingredients
for 1 serving:
1
cup
Almond milk
3
tbsp
Chia Seeds
2
tsp
Honey
1/2
teaspoons
Matcha Green Tea Mix
1
dash
Salt
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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All American Tuna
2 serving
• 378
Cal
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Ingredients
for 2 serving:
2
can
Tuna
2
tbsp
Light mayonnaise
1/4
cup, diced
Celery
1
large (4" long)
Pickles
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Ingredients
for 4 stalks:
4
stalk, medium (7-1/2" - 8" long)
Celery
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Beer Grilled Shrimp
2 serving
• 299
Cal
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Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
48
oz
Shrimp
2
can or bottle (12 fl oz)
Beer
2
tbsp
Garlic
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Day 2
1212
Calories • 66g
Carbs (17g
Fiber) • 37g Fat
• 133g
Protein
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Poached Eggs
2 serving
• 288
Cal
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Ingredients
for 2 serving:
4
large
Egg
2
tsp
Vinegar
1/2
tbsp
Salt
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Kiwi fruit
1 fruit (2" dia)
• 42
Cal (69 g)
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Beer Grilled Shrimp
3 serving
• 449
Cal
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Scallion Crusted Artic Char
1 serving
• 261
Cal
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Ingredients
for 1 serving:
2
fillet
Trout
1/2
tbsp
Light mayonnaise
2
medium (4-1/8" long)
Scallions
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Ingredients
for 2 cup:
2
cup
Baby carrots
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Day 3
1287
Calories • 92g
Carbs (34g
Fiber) • 49g Fat
• 99g
Protein
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Match Green Tea Chia Pudding
1 serving
• 320
Cal
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Ingredients
for 1 serving:
1
cup
Almond milk
3
tbsp
Chia Seeds
2
tsp
Honey
1/2
teaspoons
Matcha Green Tea Mix
1
dash
Salt
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Beer Grilled Shrimp
3 serving
• 449
Cal
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Banana
1 banana
• 105
Cal
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Cucumbers and Egg Salad
1 serving
• 122
Cal
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Ingredients
for 1 serving:
1
large
Egg
1
small (6-3/8" long)
Cucumber
1
small
Pickles
3/4
tbsp
Light mayonnaise
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Sliced bell pepper
2 pepper
• 74
Cal
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Ingredients
for 2 pepper:
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Almond Butter & Celery
1 serving
• 217
Cal
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Ingredients
for 1 serving:
2
tbsp
Almond butter
2
stalks, large (11 inches long)
Celery
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Day 4
1203
Calories • 83g
Carbs (17g
Fiber) • 60g Fat
• 89g
Protein
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Zucchini Hash Browns
4 serving
• 529
Cal
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Ingredients
for 4 serving:
2
large
Egg
2
tsp
Garlic powder
2
tsp
Onion powder
2
dash
Pepper
2
dash
Salt
2
tbsp
Olive oil
2
large
Zucchini
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Cottage cheese and salsa
1 serving
• 344
Cal
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Ingredients
for 1 serving:
2
cup, (not packed)
Cottage cheese
4
tbsp
Salsa
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Pumpkin Soup with Toasted Pumpkin Seeds
2 serving
• 330
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3/8
cup
Pumpkin and squash seed kernels
3/4
tsp
Pumpkin pie spice
1 1/2
tbsp
Butter
1 1/8
cup, chopped
Onions
0.188
tsp
Cayenne pepper
2 5/8
cup
Pumpkin
4 1/2
cup
Vegetable Broth
1 1/2
tbsp
Marmalade
3/8
cup
Canned milk
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Day 5
1196
Calories • 88g
Carbs (17g
Fiber) • 51g Fat
• 104g
Protein
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Southwestern Eggs
1 Serving
• 253
Cal
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Ingredients
for 1 Serving:
2
large
Egg
1
tbsp
Salsa
1
oz
Mexican cheese
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Pumpkin Soup with Toasted Pumpkin Seeds
2 serving
• 330
Cal
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Tuna Stuffed Baked Pepper
2 serving
• 507
Cal
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Ingredients
for 2 serving:
2
can
Tuna
2
tbsp
Cottage cheese
2
tbsp
Light mayonnaise
4
tbsp chopped
Onions
2
tsp
Cayenne pepper
2
medium (approx 2-3/4" long, 2-1/2" dia)
Green bell pepper
2
tbsp, shredded
Cheddar cheese
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Banana
1 banana
• 105
Cal
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Day 6
1168
Calories • 83g
Carbs (17g
Fiber) • 51g Fat
• 97g
Protein
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Ham and Egg Mushroom Cups
2 cup
• 377
Cal
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Ingredients
for 2 cup:
2
large
Egg
2
mushroom, whole
Mushrooms
1
package, 2.5 oz 1 NLEA serving
Sliced ham
1
tsp
Pepper
1
tbsp
Olive oil
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Pumpkin Soup with Toasted Pumpkin Seeds
2 serving
• 330
Cal
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Easy Grilled Chicken
2 serving
• 416
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
2
breast, bone and skin removed
Chicken breast
1
cup
Italian dressing
2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1
large
Zucchini
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Watermelon
1 cup, diced
• 46
Cal (152 g)
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Day 7
1183
Calories • 89g
Carbs (15g
Fiber) • 54g Fat
• 92g
Protein
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Fried Irish Cabbage with Bacon
1 serving
• 356
Cal
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Ingredients
for 1 serving:
0.167
package (12 oz)
Bacon
2/3
tbsp
Bacon fat
0.167
head, small (about 4-1/2" dia)
Cabbage
0.167
dash
Pepper
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Easy Grilled Chicken
2 serving
• 416
Cal
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Spicy Tuna Melt
1 serving
• 320
Cal
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Ingredients
for 1 serving:
1
oz
Tuna
1
serving
Thomas english muffins
1
oz
Mexican cheese
1
tbsp
Garlic powder
1
tbsp
Crushed red pepper flakes
1
tbsp
Mayonnaise
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Zucchini Spears
2 serving
• 92
Cal
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Ingredients
for 2 serving:
0.167
tsp
Salt
1 2/3
large
Zucchini
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Match Green Tea Chia Pudding
Directions are for original
recipe
of 1 serving
1. Mix together almond milk, honey, matcha, and salt until well combined. In a bowl, pour in chia seeds then the matcha almond milk mixture. Stir to coat chia seeds with the liquid. Refrigerate.
2. 10 minutes later, stir again well. Keep in refrigerator for at least 2 hours or overnight.
Dust the top with a little matcha before serving.
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All American Tuna
Directions are for original
recipe
of 1 serving
1. Mix all ingredients together in a bowl.
2. Serve with bread or side of choice
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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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Beer Grilled Shrimp
Directions are for original
recipe
of 4 serving
1. Whisk the beer and garlic together in a bowl, toss in the shrimp, then pour everything into a resealable plastic bag. Squeeze out excess air, and seal the bag. Place the bag into a bowl to catch any leaks, then marinate in the refrigerator for at least 2 hours.
2. Heat a cast iron grill pan over medium-high heat until it begins to smoke. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp until the shells turn pink and they are no longer translucent in the center, about 5 minutes.
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Poached Eggs
Directions are for original
recipe
of 1 serving
1. Add a small dash of vinegar and salt to a pan of steadily simmering water.
2. Crack eggs individually into a small cup.
3. Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
4. Slowly tip the egg into the water, white first. Leave to cook for three minutes.
5. Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
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Scallion Crusted Artic Char
Directions are for original
recipe
of 2 serving
1. Preheat broiler. Line rack of broiler pan with foil.
2. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
3. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
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Carrots
Directions are for original
recipe
of 1 cup
1. Enjoy by themselves. Optionally, enjoy with a side of hummus (there are other carrot + dip recipes on ETM you can swap in).
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Cucumbers and Egg Salad
Directions are for original
recipe
of 4 serving
1. Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, and cool.
2. Peel eggs. Chop into eighths, and transfer to a medium salad bowl.
3. Cube cucumbers and pickled cucumbers, and add to eggs. Mix in mayonnaise. Refrigerate until thoroughly chilled.
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Sliced bell pepper
Directions are for original
recipe
of 1 pepper
1. Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on ETM you can swap in).
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Almond Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread almond butter on celery and enjoy!
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Zucchini Hash Browns
Directions are for original
recipe
of 2 serving
1. Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
2. Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
3. Drop by spoonfuls into the hot skillet.
4. After browning on one side flip and brown the other side.
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Cottage cheese and salsa
Directions are for original
recipe
of 1 serving
1. Use chunky salsa for a better texture. Mix the two together and eat.
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Pumpkin Soup with Toasted Pumpkin Seeds
Directions are for original
recipe
of 4 serving
1. Place the pumpkin seeds in a small sauté pan set over medium heat. Cook 3-4 minutes, until they start to toast. Add a pinch of the pumpkin pie spice to the pan and shake to coat. Transfer to a plate to cool.
2. Melt the butter in a medium sized saucepan over medium heat, then add the onions to the melted butter. Sauté, stirring occasionally until the onions are tender, about 3-4 minutes. Add the cayenne pepper and the remaining pumpkin pie spice. Stir just to combine and cook for 2 minutes.
3. Add the pumpkin purée and broth, stir, and simmer for 8 minutes. Stir in the marmalade.
4. Purée the soup with an immersion blender or transfer in batches to a blender. Stir in the evaporated milk.
Roughly chop the toasted spiced seeds. Ladle one cup of soup into each bowl and garnish with 1/4 the of the seeds.
5. Serve immediately and enjoy!
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Southwestern Eggs
Directions are for original
recipe
of 1 Serving
1. Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
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Tuna Stuffed Baked Pepper
Directions are for original
recipe
of 1 serving
1. Preheat broiler to high heat.
2. Combine tuna, cottage cheese, mayonnaise, chopped onions, and cayenne pepper in a bowl. Mix until well-combined.
3. Slice peppers in half and fill with tuna mixture. Top with cheese.
4. Place on cookie sheet and broil in the oven for 5-7 minutes.
5. Serve immediately and enjoy!
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Ham and Egg Mushroom Cups
Directions are for original
recipe
of 2 cup
1. Remove stem and clean out mushroom cups with a damp cloth
2. rub olive oil on the outside of the mushrooms
3. line mushroom cup with ham, then crack an egg into each cup
4. sprinkle with black pepper and herbs to taste
5. Bake for 20-30 min at 375F in Toaster Oven or preheated Oven
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Easy Grilled Chicken
Directions are for original
recipe
of 4 serving
1. Place washed chicken breasts in large sealable bag. Add 1 cup fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
2. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing.
3. Grill chicken and veggies over medium heat.
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Fried Irish Cabbage with Bacon
Directions are for original
recipe
of 6 serving
1. Cook bacon in a deep skillet over medium heat until crisp, 5 to 7 minutes. Remove bacon from skillet and drain on a paper towel-lined plate. Reserve 1/4 cup drippings in skillet.
2. Cook and stir cabbage in hot bacon drippings over medium heat until cabbage wilts, 5 to 7 minutes.
3. Crumble bacon over cabbage. Stir and simmer until bacon is warmed, 2 to 3 minutes. Season with black pepper.
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Spicy Tuna Melt
Directions are for original
recipe
of 1 serving
1. Mix tuna, mayo, garlic, and red pepper flakes in a bowl.
2. Half and toast english muffin until light brown.
3. Spread tuna mixture evenly on english muffin halves and place cheese evenly on top of tuna.
4. Bake until cheese is melted and english muffin is crispy usually about 5-10 min at 300 degrees F.
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Zucchini Spears
Directions are for original
recipe
of 6 serving
1. Cut zucchini lengthwise and cut into 1/4 inch wedges.
2. Cook zucchini in boiling salted water until crisp-tender, about 1 minute. Drain and sprinkle with salt.
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