Day 1
1614
Calories • 176g
Carbs (28g
Fiber) • 49g Fat
• 131g
Protein
|
|
|
|
|
Oatmeal and raisins
1 cup
• 353
Cal
|
|
|
Ingredients
for 1 cup:
1/3
cup
Water
3
tbsp
Maple syrups
1/4
cup (not packed)
Raisins
1/3
cup
Oatmeal
|
|
|
|
|
|
|
|
|
Ingredients
for 2 apple:
2
medium (3" dia)
Apples
|
|
|
|
|
|
Cottage Cheese & Pineapple
1 serving
• 202
Cal
|
|
|
Ingredients
for 1 serving:
1
cup, (not packed)
Cottage cheese
1/2
cup, crushed, sliced, or chunks
Pineapple
|
|
|
|
|
|
Avocado
1 avocado
• 322
Cal
|
|
|
Ingredients
for 1 avocado:
1
fruit
Avocados
|
|
|
|
|
|
Mesquite Garlic Trout
2 serving
• 548
Cal
|
|
|
Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
1 1/2
tsp
Grill Creations Smokey Mesquite Seasoning
1 1/2
tsp
Salt
48
oz
Trout
6
tsp
Garlic
|
|
|
|
Day 2
1575
Calories • 170g
Carbs (28g
Fiber) • 45g Fat
• 132g
Protein
|
|
|
|
|
Oatmeal and Apples
2 bowl
• 541
Cal
|
|
|
Ingredients
for 2 bowl:
1
cup
Oatmeal
2
tsp brownulated
Brown sugar
2
medium (3" dia)
Apples
2
cup
Pure Almond Almondmilk
|
|
|
|
|
|
Mesquite Garlic Trout
2 serving
• 548
Cal
|
|
|
|
|
|
|
Balsamic Salmon
1 serving
• 298
Cal
|
|
|
Ingredients
for 1 serving:
1/2
dash
Salt
1
tbsp
Balsamic vinegar
1
tbsp
Olive oil
1/2
tbsp
Lemon juice
1/2
clove
Garlic
4
oz
Atlantic salmon
|
|
|
|
|
|
Quick Grapefruit
2 serving
• 188
Cal
|
|
|
Ingredients
for 2 serving:
2
medium (approx 4" dia)
Grapefruit
2
tsp brownulated
Brown sugar
|
|
|
|
Day 3
1558
Calories • 158g
Carbs (24g
Fiber) • 52g Fat
• 129g
Protein
|
|
|
|
|
Fast Oatmeal
2 bowl
• 489
Cal
|
|
|
Ingredients
for 2 bowl:
2
oz (60 raisins)
Raisins
2
cup
Water
1/2
tsp
Cinnamon
4
tsp brownulated
Brown sugar
1
cup
Oatmeal
|
|
|
|
|
|
Mesquite Garlic Trout
2 serving
• 548
Cal
|
|
|
|
|
|
|
Garlic Green Beans with Tofu
2 serving
• 521
Cal
|
|
|
Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
4
tbsp
Olive oil
8
cloves, minced
Garlic
1
lb
Tofu
8
cup 1/2" pieces
Green beans
|
|
|
|
Day 4
1547
Calories • 154g
Carbs (38g
Fiber) • 55g Fat
• 118g
Protein
|
|
|
|
|
Carrot-Orange Juice
16 fl oz.
• 262
Cal
|
|
|
Ingredients
for 16 fl oz.:
3
large (7-1/4" to 8-/1/2" long)
Carrots
2
large (3-1/16" dia)
Oranges
|
|
|
|
|
|
Nonfat yogurt
1 bowl
• 137
Cal
|
|
|
Ingredients
for 1 bowl:
1
cup (8 fl oz)
Nonfat yogurt
|
|
|
|
|
|
Garlic Green Beans with Tofu
2 serving
• 521
Cal
|
|
|
|
|
|
|
Sliced bell pepper
1 pepper
• 37
Cal
|
|
|
Ingredients
for 1 pepper:
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
|
|
|
|
|
Easy Pan-Fried Lemon Chicken
1 serving
• 345
Cal
|
|
|
Ingredients
for 1 serving:
1
breast, bone and skin removed
Chicken breast
1/2
tbsp
Lemon juice
1 1/2
tsp
Olive oil
1/4
tsp
Sea Salt
1/8
tsp
Pepper
|
|
|
|
|
|
Grilled Polenta Chips
1 serving
• 245
Cal
|
|
|
Ingredients
for 1 serving:
2
oz
Yellow Polenta
1/4
tbsp
Olive oil
1 1/2
oz
Nutritional Yeast
1/4
dash
Pepper
1/4
dash
Salt
|
|
|
|
Day 5
1533
Calories • 154g
Carbs (24g
Fiber) • 43g Fat
• 138g
Protein
|
|
|
|
|
Oatmeal Cottage Cheese Pancakes
2 serving
• 612
Cal
|
|
|
Ingredients
for 2 serving:
1
cup
Oatmeal
1
cup, (not packed)
Cottage cheese
2
tsp
Vanilla extract
8
large
Egg white
|
|
|
|
|
|
Apples and Almond Butter
2 apple
• 317
Cal
|
|
|
Ingredients
for 2 apple:
4
tsp
Almond butter
2
medium (3" dia)
Apples
|
|
|
|
|
|
Banana
1 banana
• 105
Cal
|
|
|
Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
|
|
|
|
|
|
Dill Poached Salmon
2 serving
• 499
Cal
|
|
|
Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
36
oz
Atlantic salmon
3
cup
Chicken broth
1 1/2
cup sprigs
Dill
|
|
|
|
Day 6
1579
Calories • 150g
Carbs (33g
Fiber) • 50g Fat
• 136g
Protein
|
|
|
|
|
Apple Sandwiches with Almond Butter & Granola
1 serving
• 424
Cal
|
|
|
Ingredients
for 1 serving:
2
tbsp
Almond butter
1
medium (3" dia)
Apples
1/4
cup
Granola with almonds
|
|
|
|
|
|
Whole Wheat Toast
2 serving
• 141
Cal
|
|
|
Ingredients
for 2 serving:
2
slice
Whole-wheat bread
|
|
|
|
|
|
Dill Poached Salmon
2 serving
• 499
Cal
|
|
|
|
|
|
|
Simple fish chowder
2 serving
• 290
Cal
|
|
|
Ingredients
for 2 serving:
2
cup
Tomatoes
3
stalk, medium (7-1/2" - 8" long)
Celery
1
tsp, ground
Oregano
1
tsp, ground
Basil
2
dash
Salt
2
dash
Pepper
8
oz
Cod
|
|
|
|
|
|
Microwaved sweet potato
2 potato
• 224
Cal
|
|
|
Ingredients
for 2 potato:
2
sweetpotato, 5" long
Sweet potato
|
|
|
|
Day 7
1558
Calories • 157g
Carbs (15g
Fiber) • 44g Fat
• 138g
Protein
|
|
|
|
|
Peach and Blueberry Parfait
1 serving
• 420
Cal
|
|
|
Ingredients
for 1 serving:
1
cup
Nonfat greek yogurt
1/3
cup
Granola
1
medium (2-2/3" dia)
Peaches
1/4
cup
Blueberries
|
|
|
|
|
|
Dill Poached Salmon
2 serving
• 499
Cal
|
|
|
|
|
|
|
Sliced bell pepper
1 pepper
• 37
Cal
|
|
|
Ingredients
for 1 pepper:
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
|
|
|
|
|
Veggie-Tuna-Mac
3 cup
• 602
Cal
|
|
|
Ingredients
for 3 cup:
4
oz
Whole wheat pasta
1/2
can
Tuna
1/2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
3
stalks, large (11 inches long)
Celery
1/4
large
Onions
2 1/2
tsp
Dijon mustard
1/2
tbsp
Olive oil
|
|
|
|
|
Oatmeal and raisins
Directions are for original
recipe
of 1 cup
1. Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
2. Remove, add maple syrup, and eat.
|
|
|
Apple
Directions are for original
recipe
of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
|
|
|
Cottage Cheese & Pineapple
Directions are for original
recipe
of 1 serving
1. Mix together pineapple with cottage cheese and eat!
|
|
|
Avocado
Directions are for original
recipe
of 1 avocado
1. Cut in half and remove the pit.
2. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.
|
|
|
Mesquite Garlic Trout
Directions are for original
recipe
of 4 serving
1. Pre-heat oven or outside grill to 450 °F (220 °C).
2. Cut the head and tail off of a gutted, cleaned trout.
3. Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
4. Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
5. Place in the oven or grill for approximately 20 minutes.
6. Check to see if the meat flakes. Do not overcook.
|
|
|
Oatmeal and Apples
Directions are for original
recipe
of 1 bowl
1. Remove apple core and cut apple into slices. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
2. Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
|
|
|
Balsamic Salmon
Directions are for original
recipe
of 2 serving
1. Combine olive oil, fresh garlic, lemon juice, balsamic vinegar, and salt in a small bowl.
2. Coat salmon fillet on both sides with mixture.
3. Broil salmon in oven 4" from broiler for 4-6 minutes or until the fish flakes. If the fish is over 1" thick, you may have to turn once halfway through the broiling.
4. Serve with extra balsamic vinegar to taste.
|
|
|
Quick Grapefruit
Directions are for original
recipe
of 1 serving
1. Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
|
|
Fast Oatmeal
Directions are for original
recipe
of 1 bowl
1. Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
|
|
|
Garlic Green Beans with Tofu
Directions are for original
recipe
of 2 serving
1. 1. Rinse the beans and snip off their ends.
2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously.
3. 3. Add the tofu and cook for 5 more minutes.
|
|
|
Carrot-Orange Juice
Directions are for original
recipe
of 16 fl oz.
1. Chop top off carrots and scrub clean, but don't peel. Cut or peel away orange rind and cut into sections small enough to fit your juicer. Juice oranges first, as its antioxidants will protect the nutrients in the carrots.
|
|
|
Nonfat yogurt
Directions are for original
recipe
of 1 bowl
1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
|
|
|
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).
|
|
|
Easy Pan-Fried Lemon Chicken
Directions are for original
recipe
of 1 serving
1. Combine all ingredients into a ziplock bag.
2. Flatten chicken breasts with rolling pin or meat pounder.
3. Optional - Let the chicken marinate for 30 minutes.
4. Heat a skillet over medium-high heat and add oil.
5. Cook chicken 4-5 minutes each side, or until chicken reaches an internal temperature of 165 F.
6. Let meat rest 5 minutes before slicing.
|
|
|
Grilled Polenta Chips
Directions are for original
recipe
of 4 serving
1. Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
2. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
3. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
4. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
|
|
|
Oatmeal Cottage Cheese Pancakes
Directions are for original
recipe
of 1 serving
1. Blend all ingredients in blender.
2. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
3. Top with your favorite pancake topping!
|
|
|
Apples and Almond Butter
Directions are for original
recipe
of 1 apple
1. Core and quarter a medium apple. Spread with 2 tsp creamy natural almond butter.
|
|
|
Dill Poached Salmon
Directions are for original
recipe
of 4 serving
1. Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
2. Each serving is a 6 oz fillet (170 grams before cooking).
|
|
|
Apple Sandwiches with Almond Butter & Granola
Directions are for original
recipe
of 1 serving
1. Core apple and slice into rings.
2. Spread apple rings with some almond butter, sprinkle with granola, and top with another almond-buttered apple slice. Serve.
|
|
|
Whole Wheat Toast
Directions are for original
recipe
of 1 serving
1. Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.
|
|
|
Simple fish chowder
Directions are for original
recipe
of 2 serving
1. Frozen cod or other fish can be used in place of fresh cod.
2. Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
3. Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
|
|
|
Microwaved sweet potato
Directions are for original
recipe
of 1 potato
1. Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
2. If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
|
|
|
Peach and Blueberry Parfait
Directions are for original
recipe
of 1 serving
1. Layer half the Greek yogurt on the bottom of a desert glass. Top with half the granola, half of the peach slices and half of the blueberries. Create one more layer of yogurt, granola, peaches and blueberries.
2. Serve immediately and enjoy!
|
|
|
Veggie-Tuna-Mac
Directions are for original
recipe
of 6 cup
1. Prepare pasta according to directions.
2. Dice all vegetables.
3. Combine ingredients in a large mixing bowl. Makes a really filling lunch that's easy to pack.
|
|
|
|
