Day 1
1525
Calories • 117g
Carbs (24g
Fiber) • 70g Fat
• 109g
Protein
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Vegetable 3 Egg Scramble
1 serving
• 511
Cal
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Ingredients
for 1 serving:
1
tbsp
Butter
1
cup
Mixed vegetables
3
extra large
Egg
1/8
tsp
Salt
2
tbsp
Tomato sauce
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Nonfat yogurt
1 bowl
• 137
Cal
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Ingredients
for 1 bowl:
1
cup (8 fl oz)
Nonfat yogurt
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Mexican Cottage Cheese Salad
1 serving
• 335
Cal
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Ingredients
for 1 serving:
1
cup, (not packed)
Cottage cheese
1/2
cup
Salsa
1/2
cup
Canned black beans
2
cup shredded
Lettuce
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Spinach Cheese Pasta
3 serving
• 542
Cal
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Ingredients
for 7 serving
(eat 3
serving
now, save
4 serving
for leftovers):
1 3/4
clove
Garlic
7/8
cup, (not packed)
Cottage cheese
1 3/4
cup
Spinach
7/8
cup
Parmesan cheese
0.292
cup
Olive oil
1 3/4
cup
Egg noodles
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Day 2
1653
Calories • 151g
Carbs (33g
Fiber) • 67g Fat
• 115g
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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Strawberries
1 cup
• 46
Cal
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Ingredients
for 1 cup:
1
cup, whole
Strawberries
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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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Spinach Cheese Pasta
2 serving
• 361
Cal
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Delicious Black Bean Burgers
2 serving
• 401
Cal
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Ingredients
for 2 serving:
1/2
cup
Canned black beans
1/4
dash
Salt
1/8
medium (2-1/2" dia)
Onions
1/2
extra large
Egg
1/4
cup kernels
Corn
1/2
medium
Carrots
1/4
dash
Pepper
1/2
tbsp
Vegetable oil
3/4
Potato medium (2-1/4" to 3-1/4" dia)
Potato
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Ingredients
for 2 cup:
2
cup
Baby carrots
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Day 3
1659
Calories • 146g
Carbs (23g
Fiber) • 73g Fat
• 112g
Protein
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Oatmeal Cottage Cheese Pancakes
2 serving
• 612
Cal
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Ingredients
for 2 serving:
1
cup
Oatmeal
1
cup, (not packed)
Cottage cheese
2
tsp
Vanilla extract
8
large
Egg white
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Spinach Cheese Pasta
2 serving
• 361
Cal
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Ingredients
for 2 stalks:
2
stalk, medium (7-1/2" - 8" long)
Celery
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Nutburgers
2 serving
• 673
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
1/2
cup
Water
1/2
cup, hulled
Sunflower seed kernels
2/3
cup
Bulgur
4
tsp
Soy sauce
3 1/3
extra large
Egg
2 1/3
oz
Cashew nuts
1 1/3
cloves, minced
Garlic
2/3
tsp
Pepper or hot sauce
2/3
tsp
Chili powder
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Day 4
1580
Calories • 130g
Carbs (28g
Fiber) • 52g Fat
• 152g
Protein
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Simple Spinach Scramble
2 serving
• 535
Cal
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Ingredients
for 2 serving:
60
grams
Spinach
80
grams
Onions
42.4
grams
Red bell pepper
1 1/2
cup
Egg white
4
large
Egg
2
dash
Salt
2
dash
Pepper
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Strawberries
2 cup
• 92
Cal
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Ingredients
for 2 cup:
2
cup, whole
Strawberries
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Nutburgers
1 serving
• 337
Cal
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Delicious Black Bean Burgers
1 serving
• 201
Cal
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Ingredients
for 1 serving:
1/4
cup
Canned black beans
1/8
dash
Salt
0.063
medium (2-1/2" dia)
Onions
1/4
extra large
Egg
1/8
cup kernels
Corn
1/4
medium
Carrots
1/8
dash
Pepper
1/4
tbsp
Vegetable oil
3/8
Potato medium (2-1/4" to 3-1/4" dia)
Potato
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Cottage Cheese & Strawberries
2 serving
• 379
Cal
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Ingredients
for 2 serving:
1
cup, sliced
Strawberries
2
cup, (not packed)
Cottage cheese
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Sliced bell pepper
1 pepper
• 37
Cal
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Ingredients
for 1 pepper:
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Day 5
1616
Calories • 163g
Carbs (24g
Fiber) • 69g Fat
• 97g
Protein
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Oatmeal banana protein shake
1 shake
• 546
Cal
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Ingredients
for 1 shake:
1/2
cup
Oatmeal
60
grams
Whey protein powder
1/2
medium (7" to 7-7/8" long)
Banana
1
tbsp
Flaxseed oil
1 1/2
cup
Water
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Whole Wheat Toast
1 serving
• 71
Cal
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Ingredients
for 1 serving:
1
slice
Whole-wheat bread
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Nutburgers
1 serving
• 337
Cal
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Cucumber Quinoa Salad with Feta
2 serving
• 663
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
2
cucumber (8-1/4")
Cucumber
8
medium (4-1/8" long)
Scallions
1
cup
Quinoa
4
oz
Feta cheese
2
tbsp
Olive oil
2
tbsp
Rice wine vinegar
1/2
tsp
Salt
4
cup
Spinach
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Day 6
1612
Calories • 197g
Carbs (25g
Fiber) • 49g Fat
• 111g
Protein
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Oatmeal and peaches
2 bowl
• 352
Cal
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Ingredients
for 2 bowl:
1
cup
Water
1
cup slices
Peaches
1
cup
Oatmeal
2
tsp brownulated
Brown sugar
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Whole Wheat Toast
1 serving
• 71
Cal
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Ingredients
for 1 serving:
1
slice
Whole-wheat bread
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Cucumber Quinoa Salad with Feta
1 serving
• 331
Cal
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Seared Scallions with Poached Eggs
1 serving
• 267
Cal
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Ingredients
for 1 serving:
1 1/2
tbsp
Olive oil
1
large
Egg
1/2
dash
Pepper
1/2
cup, chopped
Scallions
1/2
tsp
Lemon juice
1/2
dash
Salt
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Cottage Cheese & Peaches
1 serving
• 221
Cal
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Ingredients
for 1 serving:
1
cup, (not packed)
Cottage cheese
1
medium (2-2/3" dia)
Peaches
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Yogurt & Applesauce
2 serving
• 370
Cal
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Ingredients
for 2 serving:
1
cup
Applesauce
16
oz
Nonfat greek yogurt
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Day 7
1647
Calories • 200g
Carbs (34g
Fiber) • 59g Fat
• 97g
Protein
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Carrot-Orange Juice
16 fl oz.
• 262
Cal
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Ingredients
for 16 fl oz.:
3
large (7-1/4" to 8-/1/2" long)
Carrots
2
large (3-1/16" dia)
Oranges
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Nonfat greek yogurt
1 cup
• 142
Cal
|
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Ingredients
for 1 cup:
1
cup
Nonfat greek yogurt
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Cucumber Quinoa Salad with Feta
1 serving
• 331
Cal
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Nutburgers
2 serving
• 673
Cal
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Ingredients
for 2 serving:
1/4
cup
Water
1/4
cup, hulled
Sunflower seed kernels
1/3
cup
Bulgur
2
tsp
Soy sauce
1 2/3
extra large
Egg
1.167
oz
Cashew nuts
2/3
cloves, minced
Garlic
1/3
tsp
Pepper or hot sauce
1/3
tsp
Chili powder
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Yogurt & Banana
1 serving
• 239
Cal
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Ingredients
for 1 serving:
8
oz
Nonfat greek yogurt
1
medium (7" to 7-7/8" long)
Banana
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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!
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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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Mexican Cottage Cheese Salad
Directions are for original
recipe
of 1 serving
1. Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
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Spinach Cheese Pasta
Directions are for original
recipe
of 8 serving
1. Press garlic.
2. Bring a large pot of lightly salted water to a boil. Add egg noodles and cook for 8 to 10 minutes or until al dente. Drain, and return to the pot.
3. Heat the olive oil in a skillet, and cook the garlic and spinach 3 to 5 minutes, until well coated. Transfer to the pot with the drained pasta. Toss in the cottage cheese. Top with Parmesan cheese to serve.
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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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Strawberries
Directions are for original
recipe
of 1 cup
1. Wash and eat.
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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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Delicious Black Bean Burgers
Directions are for original
recipe
of 8 serving
1. Drain black bleans. Grate carrots. Chop onions. Shred potatoes.
2. Mash black beans with a fork in a large bowl.
3. Mix carrots, onion, potatoes, and corn into the mashed beans.
4. Stir eggs into bean mixture to integrate completely.
5. Form the mixture into 8 patties with wet hands; season with salt and black pepper.
6. Heat vegetable oil in a skillet over medium heat. Cook the patties in hot oil until cooked through, about 6 minutes per side.
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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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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!
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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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Nutburgers
Directions are for original
recipe
of 6 serving
1. PREPARATION: Be sure sunflower seed kernels are hulled. Mince garlic.
2. In a saucepan, bring the water, bulgur, and soy sauce to a boil. Remove from heat, cover, and set aside for 10 minutes, or until all the liquid has been absorbed.
3. Grind cashews and sunflower seeds in a food processor to a fine meal.
4. In a large bowl, mix the cooked bulgur, ground cashews and sunflower seeds, eggs, chili powder, garlic, and hot pepper sauce. Cover, and refrigerate for 4 hours to blend flavors.
5. Prepare the grill for medium heat.
6. Form the bulgur mixture into 6 patties. To prevent the patties from crumbling, spray a piece of foil with cooking spray, and place on the grill. Grill the patties 10 minutes, turning once, or until heated through and browned. Cooking time may vary according to thickness of patties and heat level.
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Simple Spinach Scramble
Directions are for original
recipe
of 1 serving
1. Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.
2. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
3. Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Cottage Cheese & Strawberries
Directions are for original
recipe
of 1 serving
1. Mix cottage cheese with sliced strawberries and serve.
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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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Oatmeal banana protein shake
Directions are for original
recipe
of 1 shake
1. Add everything to a blender with two scoops of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
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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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Cucumber Quinoa Salad with Feta
Directions are for original
recipe
of 2 serving
1. Cook quinoa according to package directions. Set aside.
2. In a medium bowl, combine the diced cucumber, scallion, quinoa, and feta.
3. In a jar with a lid, shake together olive oil, vinegar, and salt. Pour over quinoa, mix well, and let sit until ready to serve. Toss with spinach just before serving.
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Oatmeal and peaches
Directions are for original
recipe
of 1 bowl
1. Puree the peaches. 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.
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Seared Scallions with Poached Eggs
Directions are for original
recipe
of 2 serving
1. Mince 1 whole scallion, transfer to a bowl, and whisk in 2 tablespoons oil and lemon juice. Season to taste with salt and pepper and set scallion sauce aside. Put the remaining scallions on a plate. Drizzle with remaining oil and toss to coat. Season to taste with salt and pepper. Heat a large cast-iron grill pan or skillet over medium-high heat. Cook scallions, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between plates.
2. Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup, making sure it's completely submerged. To lower risk of the yolk exploding, you may want to gently prick it with a wooden toothpick or tip of a knife.
3. Cover each mug with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute (cooking time will vary depending on microwave). Uncover; using a slotted spoon, transfer egg to top of 1 serving of scallions. Dress with half of the scallion sauce. Repeat with remaining egg and sauce; serve.
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Cottage Cheese & Peaches
Directions are for original
recipe
of 1 serving
1. Cut peach in half and remove pit.
2. Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Yogurt & Applesauce
Directions are for original
recipe
of 1 serving
1. Mix together and enjoy!
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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.
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Yogurt & Banana
Directions are for original
recipe
of 1 serving
1. Slice banana and mix with yogurt. Enjoy!
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