Day 1
1555
Calories • 100g
Carbs (24g
Fiber) • 80g Fat
• 138g
Protein
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Oat Bran
250 ml
• 173
Cal
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Ingredients
for 250 ml:
1
cup
Water
1
dash
Salt
3/4
cup
Oat bran
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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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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Red Bell Pepper and Hummus
1 serving
• 139
Cal
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Ingredients
for 1 serving:
1/4
cup
Hummus
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Easy Parmesan Crusted Chicken
2 serving
• 507
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3/4
cup
Light mayonnaise
3/8
cup
Parmesan cheese
6
half breast (fillet)
Chicken breast
3
tbsp
Bread crumbs
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Day 2
1558
Calories • 85g
Carbs (13g
Fiber) • 81g Fat
• 119g
Protein
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Over Easy Eggs
4 serving
• 388
Cal
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Ingredients
for 4 serving:
4
extra large
Egg
2
tsp
Margarine
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Easy Parmesan Crusted Chicken
2 serving
• 507
Cal
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Curried Egg Sandwiches
2 serving
• 571
Cal
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Ingredients
for 2 serving:
2
large
Egg
1/4
cup
Light mayonnaise
1/2
tsp
Curry powder
1/2
dash
Salt
1/2
dash
Pepper
4
slice
Whole-wheat bread
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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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Day 3
1590
Calories • 105g
Carbs (21g
Fiber) • 62g Fat
• 148g
Protein
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Smoked salmon and cottage sandwich
2 sandwich
• 455
Cal
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Ingredients
for 2 sandwich:
6
oz, boneless
Chinook salmon
4
oz
Cottage cheese
6
slice, medium (1/4" thick)
Tomatoes
2
slice
Whole-wheat bread
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Whole Wheat Toast
2 serving
• 141
Cal
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Ingredients
for 2 serving:
2
slice
Whole-wheat bread
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Easy Parmesan Crusted Chicken
2 serving
• 507
Cal
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Chickpea and Rosemary Frittata
2 serving
• 486
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
6
large
Egg
1/2
cup
Parmesan cheese
3
cup
Chickpeas
3
tbsp
Rosemary
1 1/2
tbsp
Olive oil
1 1/2
dash
Salt
1 1/2
dash
Pepper
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Day 4
1526
Calories • 121g
Carbs (27g
Fiber) • 64g Fat
• 137g
Protein
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Oat bran and cinnamon
1 cup
• 157
Cal
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Ingredients
for 1 cup:
2/3
cup
Oat bran
1/2
tsp
Cinnamon
2
cup
Water
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Buttered Toast
2 slice
• 277
Cal
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Ingredients
for 2 slice:
2
slice
Whole-wheat bread
4
tsp
Butter
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Chickpea and Rosemary Frittata
2 serving
• 486
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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Cottage Cheese with Radishes
2 serving
• 345
Cal
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Ingredients
for 2 serving:
2
cup, (not packed)
Cottage cheese
2
dash
Salt
2
dash
Pepper
1
cup slices
Radishes
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Day 5
1606
Calories • 134g
Carbs (25g
Fiber) • 67g Fat
• 117g
Protein
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Egg in a nest
1 piece
• 191
Cal
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Ingredients
for 1 piece:
1
large
Egg
1
slice regular
Multi-grain bread
1/2
dash
Salt
1/2
tbsp
Butter
1/2
dash
Pepper
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Nonfat greek yogurt
2 cup
• 283
Cal
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Ingredients
for 2 cup:
2
cup
Nonfat greek yogurt
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Chickpea and Rosemary Frittata
2 serving
• 486
Cal
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Curried Egg Sandwiches
2 serving
• 571
Cal
|
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|
Ingredients
for 2 serving:
2
large
Egg
1/4
cup
Light mayonnaise
1/2
tsp
Curry powder
1/2
dash
Salt
1/2
dash
Pepper
4
slice
Whole-wheat bread
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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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Day 6
1565
Calories • 104g
Carbs (21g
Fiber) • 59g Fat
• 146g
Protein
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Egg and Cheese Breakfast Sandwich
2 sandwich
• 523
Cal
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Ingredients
for 2 sandwich:
4
slice
Whole-wheat bread
2
spray , about 1/3 second
Pam cooking spray
2
extra large
Egg
2
slice (3/4 oz)
American cheese
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Cottage Cheese with Spicy Tuna
2 serving
• 457
Cal
|
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Ingredients
for 2 serving:
1
cup, (not packed)
Cottage cheese
1
tsp
Dill
2
can
Tuna
2
tsp
Sriracha Sauce
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Savory chickpea salad
2 serving
• 586
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
21 1/3
oz
Chickpeas
6 2/3
tbsp
Vegan Mayo
1 1/3
tbsp
Pickle relish
1 1/3
dash
Pepper
1 1/3
dash
Salt
1 1/3
stalks, large (11 inches long)
Celery
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Day 7
1681
Calories • 118g
Carbs (25g
Fiber) • 82g Fat
• 118g
Protein
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Cheese Egg White Omelette
1 omelette
• 295
Cal
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Ingredients
for 1 omelette:
1
large
Egg
1
dash
Salt
1/4
cup, shredded
Mozzarella cheese
1
dash
Pepper
4
egg white (separated from yolk)
Egg white
1/2
tbsp
Butter
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Nonfat yogurt
2 bowl
• 274
Cal
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Ingredients
for 2 bowl:
2
cup (8 fl oz)
Nonfat yogurt
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Savory chickpea salad
2 serving
• 586
Cal
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Caprese chicken
1 serving
• 275
Cal
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Ingredients
for 1 serving:
1/4
tbsp
Olive oil
1/4
lb
Chicken breast
1/4
tsp
Salt
1/4
tsp
Pepper
0.063
cup
Balsamic vinegar
1/2
cloves, minced
Garlic
6 1/4
cherry
Tomatoes
1/2
tbsp, chopped
Basil
1
oz
Mozzarella cheese
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Kale Chips
2 serving
• 251
Cal
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Ingredients
for 2 serving:
4
cup, chopped
Kale
1
tbsp
Olive oil
1/4
tsp
Salt
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Oat Bran
Directions are for original
recipe
of 250 ml
1. In a heavy saucepan, bring water and salt to a boil over high heat.
2. Pour in oat bran very slowly, stirring constantly. Reduce heat to medium.
3. Cook 1-3 minutes until thick and ready to serve.
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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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Red Bell Pepper and Hummus
Directions are for original
recipe
of 1 serving
1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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Easy Parmesan Crusted Chicken
Directions are for original
recipe
of 4 serving
1. Preheat oven to 425 degrees F.
2. Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
3. Bake 20 minutes or until chicken is thoroughly cooked.
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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!
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Curried Egg Sandwiches
Directions are for original
recipe
of 4 serving
1. Place eggs in a saucepan in a single layer. Cover eggs with cold water to cover just about an inch over eggs. Heat over high heat, then once boiling, cover pan with lid and turn off heat. Let eggs stand for 12 minutes, then drain immediately and cool under cold water. Peel.
2. Mix together mayonnaise and curry powder in a bowl. Chop eggs up then gently stir in, then season to taste with salt and pepper. Evenly divide between 4 slices of bread, top with remaining 4 slices.
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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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Smoked salmon and cottage sandwich
Directions are for original
recipe
of 1 sandwich
1. Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.
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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.
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Chickpea and Rosemary Frittata
Directions are for original
recipe
of 4 serving
1. Preheat oven to 400F and place a baking tray on the middle shelf.
2. Line an 8-inch springform pan with baking paper & grease with olive oil.
3. Whisk together lightly eggs and parmesan. Season with salt & pepper.
4. Place chickpeas in the prepared tin. Pour over the egg mixture & scatter over the rosemary. Season.
5. Place on the preheated tray and bake until golden and puffy and the centre feels firm and springy, about 15 minutes.
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Oat bran and cinnamon
Directions are for original
recipe
of 1 cup
1. Cook oat bran in water in microwave for 3 minutes. Let cool for 2-3 minutes, it will be hot! Add cinnamon on top to taste when cooked.
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Buttered Toast
Directions are for original
recipe
of 2 slice
1. Use a toaster to toast the bread to desired darkness. Spread butter or margarine onto one side of each slice, and enjoy while hot!
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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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Cottage Cheese with Radishes
Directions are for original
recipe
of 1 serving
1. Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Egg in a nest
Directions are for original
recipe
of 2 piece
1. Cut or tear a 2-inch hole out of the center of each slice of bread.
2. Melt the butter in a large nonstick frying pan over medium heat until foaming. Add the bread slices. Crack an egg into each bread hole, season with salt and pepper, and cook until the bottoms are golden brown, about 3 to 4 minutes. Using a flat spatula, flip and cook until the second side is golden brown, about 3 minutes more for runny yolks. Serve immediately.
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Nonfat greek yogurt
Directions are for original
recipe
of 1 cup
1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
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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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Egg and Cheese Breakfast Sandwich
Directions are for original
recipe
of 1 sandwich
1. Preheat oven to 400 degrees F.
2. Toast bread to just under desired doneness in oven.
3. Spray a non-stick pan with non-stick spray and cook eggs to desired doneness. Place cooked egg onto a slice of just under-toasted bread. Place cheese on top of egg and top with remaining slice of bread.
4. Return to oven and allow to cook until cheese is melted.
5. Serve hot and enjoy!
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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!
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Savory chickpea salad
Directions are for original
recipe
of 3 serving
1. Chop the celery.
2. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
3. Add all of the remaining ingredients and blend.
4. Can be served as a salad with lettuce and/or crackers or as a sandwich.
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Cheese Egg White Omelette
Directions are for original
recipe
of 1 omelette
1. Whisk one whole egg with egg whites season with salt and pepper
2. heat non stick skillet to medium low heat. add butter and allow to melt.
3. when butter is melted add egg and begin to swirl pan until egg covers the entire surface. continue to swirl making sure every part of egg begins to get cooked.
4. add cheese to 1/2 of omelette and fold the other side of the omelette over and allow cheese to melt. about one minute.
5. when omelette is finished gently slide onto plate.
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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.
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Caprese chicken
Directions are for original
recipe
of 4 serving
1. In a large skillet over medium-high heat, heat oil.
2. Season chicken with salt and pepper and cook until golden and cooked through, 6 minutes per side. Transfer to a plate.
3. Add balsamic vinegar to skillet to deglaze, then add garlic and stir until fragrant, 1 minute. Add tomatoes and season with salt. Let simmer until soft, 5 to 7 minutes.
4. Stir in basil.
5. Return chicken to skillet and nestle in tomatoes. Top with a slice of mozzarella and cover with lid to melt cheese.
6. Spoon tomatoes over chicken and serve.
7. Serve on top of pasta or rice for complete meal.
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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!
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