Day 1
1588
Calories • 99g
Carbs (18g
Fiber) • 68g Fat
• 145g
Protein
|
|
|
|
|
Over Easy Eggs
4 serving
• 388
Cal
|
|
|
Ingredients
for 4 serving:
4
extra large
Egg
2
tsp
Margarine
|
|
|
|
|
|
Cottage Cheese with Spicy Tuna
1 serving
• 228
Cal
|
|
|
Ingredients
for 1 serving:
1/2
cup, (not packed)
Cottage cheese
1/2
tsp
Dill
1
can
Tuna
1
tsp
Sriracha Sauce
|
|
|
|
|
|
Sliced bell pepper
2 pepper
• 74
Cal
|
|
|
Ingredients
for 2 pepper:
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
|
|
|
|
|
Almonds
2 ounce
• 328
Cal
|
|
|
Ingredients
for 2 ounce:
2
oz (23 whole kernels)
Almonds
|
|
|
|
|
|
Chicken Kabobs
2 serving
• 570
Cal
|
|
|
Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
breast, bone and skin removed
Chicken breast
1 1/2
large (2-1/4 per lb, approx 3-3/4" long,
Green bell pepper
1 1/2
large
Onions
1 1/2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1 1/2
cup (8 fl oz)
Barbecue sauce
|
|
|
|
Day 2
1591
Calories • 93g
Carbs (12g
Fiber) • 70g Fat
• 140g
Protein
|
|
|
|
|
Pesto Scrambled Eggs
2 pan
• 553
Cal
|
|
|
Ingredients
for 2 pan:
1
tbsp
Butter
4
large
Egg
2
tbsp
Basil Pesto
|
|
|
|
|
|
Chicken Kabobs
2 serving
• 570
Cal
|
|
|
|
|
|
|
Chicken Fajitas
2 serving
• 468
Cal
|
|
|
Ingredients
for 2 serving:
1
breast, bone and skin removed
Chicken breast
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
1/2
onion
Onions
1/2
tsp
Fajita Seasoning Mix
3/4
tbsp
Canola Oil
|
|
|
|
Day 3
1528
Calories • 116g
Carbs (22g
Fiber) • 56g Fat
• 138g
Protein
|
|
|
|
|
Low Carb Asiago Baked Eggs
1 serving
• 397
Cal
|
|
|
Ingredients
for 1 serving:
2
tbsp
Butter
2
large
Egg
1/2
oz
Asiago Italian
|
|
|
|
|
|
Chicken Kabobs
2 serving
• 570
Cal
|
|
|
|
|
|
|
Cheesy Chicken and Spinach
1 serving
• 389
Cal
|
|
|
Ingredients
for 1 serving:
1
breast, bone and skin removed
Chicken breast
1
cup
Spinach
1
cup cherry tomatoes
Tomatoes
1
oz
Mozzarella cheese
|
|
|
|
|
|
|
|
|
Ingredients
for 2 cup:
2
cup
Baby carrots
|
|
|
|
Day 4
1502
Calories • 73g
Carbs (19g
Fiber) • 77g Fat
• 135g
Protein
|
|
|
|
|
Scrambled eggs with vegetables
4 serving
• 325
Cal
|
|
|
Ingredients
for 4 serving:
2
large
Egg
1
mushroom, whole
Mushrooms
1
medium whole (2-3/5" dia)
Tomatoes
1/2
medium (2-1/2" dia)
Onions
1
tbsp
Olive oil
|
|
|
|
|
|
|
|
|
Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
|
|
|
|
|
|
Coconut Milk Protein Shake
1 shake
• 360
Cal
|
|
|
Ingredients
for 1 shake:
60
grams
Whey protein powder
1
cup
Pure Coconut Milk
2
tbsp
Cocoa
|
|
|
|
|
|
Cauliflower and Tahini
1 serving
• 205
Cal
|
|
|
Ingredients
for 1 serving:
1
cup chopped, (1/2" pieces)
Cauliflower
2
tbsp
Sesame butter
|
|
|
|
|
|
Easy Grilled Chicken
2 serving
• 416
Cal
|
|
|
Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
breast, bone and skin removed
Chicken breast
1 1/2
cup
Italian dressing
3
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1 1/2
large
Zucchini
|
|
|
|
Day 5
1465
Calories • 80g
Carbs (32g
Fiber) • 79g Fat
• 106g
Protein
|
|
|
|
|
Match Green Tea Chia Pudding
1 serving
• 320
Cal
|
|
|
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
|
|
|
|
|
|
|
|
|
Ingredients
for 4 strips:
4
strip
Bacon
|
|
|
|
|
|
Easy Grilled Chicken
2 serving
• 416
Cal
|
|
|
|
|
|
|
Keto Portobello Mushroom Pizza
1 serving
• 403
Cal
|
|
|
Ingredients
for 1 serving:
2
mushroom, whole
Mushrooms
4
oz
Sausage
2
tbsp
Tomato sauce
4
tbsp, shredded
Cheddar cheese
|
|
|
|
|
|
Kale Chips
1 serving
• 125
Cal
|
|
|
Ingredients
for 1 serving:
2
cup, chopped
Kale
1/2
tbsp
Olive oil
1/8
tsp
Salt
|
|
|
|
Day 6
1506
Calories • 109g
Carbs (22g
Fiber) • 67g Fat
• 115g
Protein
|
|
|
|
|
Vegetable 3 Egg Scramble
1 serving
• 511
Cal
|
|
|
Ingredients
for 1 serving:
1
tbsp
Butter
1
cup
Mixed vegetables
3
extra large
Egg
1/8
tsp
Salt
2
tbsp
Tomato sauce
|
|
|
|
|
|
Easy Grilled Chicken
2 serving
• 416
Cal
|
|
|
|
|
|
|
Honey-Mustard Chicken-Sausage Kebabs
2 serving
• 579
Cal
|
|
|
Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
1
tbsp
Light mayonnaise
4
link
Sausage
6
tbsp
Dijon mustard
4
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
2
tbsp
Honey
4
tbsp
Reduced fat milk
|
|
|
|
Day 7
1500
Calories • 118g
Carbs (32g
Fiber) • 70g Fat
• 97g
Protein
|
|
|
|
|
Match Green Tea Chia Pudding
1 serving
• 320
Cal
|
|
|
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
|
|
|
|
|
|
Honey-Mustard Chicken-Sausage Kebabs
2 serving
• 579
Cal
|
|
|
|
|
|
|
Apples
1 medium (3" dia)
• 95
Cal (182 g)
|
|
|
|
|
|
|
Healthy Caesar Salad
1 serving
• 461
Cal
|
|
|
Ingredients
for 1 serving:
1
tbsp
Caesar salad dressing
3
cup
Spinach
1
breast, bone and skin removed
Chicken breast
1
tbsp
Olive oil
1
tbsp
Parmesan cheese
|
|
|
|
|
|
Watermelon
1 cup, diced
• 46
Cal (152 g)
|
|
|
|
|
|
Over Easy Eggs
Directions are for original
recipe
of 2 serving
1. Melt 1 small teaspoon of margarine in a pan
2. Fry 2 eggs in a pan with a pot lid over top for about 2 minutes. Be careful not to break the yolks!
|
|
|
Cottage Cheese with Spicy Tuna
Directions are for original
recipe
of 1 serving
1. Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
|
|
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).
|
|
|
Chicken Kabobs
Directions are for original
recipe
of 4 serving
1. Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.
2. Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
3. Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
|
|
|
Pesto Scrambled Eggs
Directions are for original
recipe
of 2 pan
1. Melt the butter in a skillet over medium heat.
2. Crack the eggs directly into the pan, then scramble them slowly - combining the yolks and whites slowly so there is still some variation between the two. A heat resistant silicone spatula works best.
3. About one minute into the cooking, add the pesto to the pan and continue to scramble the eggs, working the pesto in gently.
4. Once the eggs are no longer runny, they are done.
5. Serve with extra pesto.
|
|
|
Chicken Fajitas
Directions are for original
recipe
of 4 serving
1. Slice peppers, onions, and chicken breasts into long strips.
2. Heat 1½ Tbsp oil in a large pan. Cook peppers and onions on medium heat until onions begin to turn translucent. Remove from pan.
3. Add chicken strips. Cook until no longer pink, stirring frequently. Return vegetables to pan. Add seasoning mix (use the recipe in this book, or a purchased envelope) with about ½ cup of water. Cook until water is reduced.
4. Serve in warmed flour tortillas with toppings of your choice: grated cheese, sour cream, guacamole, tomatoes, salsa, etc.
|
|
|
Low Carb Asiago Baked Eggs
Directions are for original
recipe
of 2 serving
1. Preheat oven to 350°F. Using a small amount of the butter, butter two ramekins or 2 cup baking bowls. Split the remaining butter between prepared bowls.
2. Place one ramekin in the microwave for about 30 seconds on high to melt butter. Repeat with other.
3. Drop two whole eggs into each bowl. Top each with 1 tablespoon of grated cheese. Bake in oven for 15 minutes or until egg whites become white. Serve hot.
|
|
|
Cheesy Chicken and Spinach
Directions are for original
recipe
of 1 serving
1. Cook chicken in a saucepan, season as desired. (If stuffing, slice open center prior to cooking.)
2. Cut up tomatoes and spinach in to bite sized pieces.
3. Sauté vegetables in pan, season with garlic and salt as desired.
4. Shred or grate preferred cheese, like mozzarella, and add to pan.
5. When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
|
|
|
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).
|
|
|
Scrambled eggs with vegetables
Directions are for original
recipe
of 4 serving
1. Scramble eggs with salt and pepper. set aside.
2. Heat pan to medium low heat. Add olive oil.
3. add all veggies to pan and saute lightly until almost soft.
4. add scrambled eggs to the pan and begin to stir eggs gently with a spatula until eggs begin to set. Remove from heat and enjoy.
|
|
|
Coconut Milk Protein Shake
Directions are for original
recipe
of 1 shake
1. Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
|
|
Cauliflower and Tahini
Directions are for original
recipe
of 1 serving
1. Serve cauliflower pieces with tahini for dipping. Enjoy!
|
|
|
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.
|
|
|
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.
|
|
|
Bacon
Directions are for original
recipe
of 4 strips
1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
|
|
Keto Portobello Mushroom Pizza
Directions are for original
recipe
of 1 serving
1. Preheat the oven to 350F.
2. Cook sausage in a skillet over medium heat until cooked through. If not using ground sausage, remove sausage from casing and break up while cooking.
3. Rinse mushrooms and wipe away any dirt. Using a knife remove the stem carefully.
4. Place mushrooms on a baking sheet and add half of the marinara, sausage, and cheese to each. Bake for 12-15 minutes (until cheese is golden). Enjoy!
|
|
|
Kale Chips
Directions are for original
recipe
of 2 serving
1. Preheat oven to 350 degrees F.
2. Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
3. Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
4. Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
|
|
|
Vegetable 3 Egg Scramble
Directions are for original
recipe
of 1 serving
1. Melt the butter.
2. Mostly cook the vegetables.
3. Add the beaten eggs and then salt to the pan. Allow to cook until desired doneness.
4. Serve with tomato sauce.
5. Enjoy!
|
|
|
Honey-Mustard Chicken-Sausage Kebabs
Directions are for original
recipe
of 4 serving
1. PREPARATION: Cut each sausage into 6 pieces. Slice each bell pepper into 6 large pieces (and potentially cut each piece in half again short ways if it makes them stay on the skewers easier).
2. Whisk mustard, honey, and mayonnaise in small bowl to blend. Thread 3 sausage pieces alternatively with 3 pepper slices onto each of 8 skewers and place on baking sheet. Brush with milk; sprinkle with salt and pepper.
3. Grill skewers until vegetables are lightly charred and crisp-tender and sausage is heated through, turning occasionally and brushing with mustard mixture during last 1 or 2 minutes, about 8 minutes total.
4. Arrange skewers on platter. Brush with any remaining mustard mixture.
|
|
|
Healthy Caesar Salad
Directions are for original
recipe
of 1 serving
1. Spinach already comes in individual leaves, so you don't have to worry about ripping it apart in the morning when you're pressed for time.
2. Cook some chicken over the weekend and freeze it to increase the simplicity of preparing a lunchtime salad. To cook, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
3. Add chicken to the spinach before going to work.
4. In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
|
|
|
|
