Day 1
1815
Calories • 102g
Carbs (17g
Fiber) • 83g Fat
• 161g
Protein
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Fluffy omelet with cheese and spinach
1 omelet
• 545
Cal
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Ingredients
for 1 omelet:
3
extra large
Egg
2
tbsp
Butter
3/4
oz
Cheddar cheese
1
tbsp chopped
Chives
1
dash
Salt
1
dash
Pepper
6
leaf
Spinach
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Baked Salmon and Asparagus
1 serving
• 334
Cal
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Ingredients
for 1 serving:
66 2/3
grams
Asparagus
1
tbsp
Olive oil
1/3
dash
Salt
5
oz, boneless
Sockeye salmon
1/3
dash
Pepper
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Keto protein shake
1 shake
• 120
Cal
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Ingredients
for 1 shake:
1
cup
Water
30
grams
Whey protein powder
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Chicken Kabobs
2 serving
• 570
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
large (2-1/4 per lb, approx 3-3/4" long,
Green bell pepper
1
large
Onions
1
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1
cup (8 fl oz)
Barbecue sauce
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Grilled Polenta Chips
1 serving
• 245
Cal
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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
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Day 2
1784
Calories • 153g
Carbs (22g
Fiber) • 72g Fat
• 131g
Protein
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Scrambled Eggs with Bacon and Mushrooms
2 serving
• 530
Cal
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Ingredients
for 2 serving:
4
extra large
Egg
4
strip
Bacon
1/2
cup diced
Mushrooms
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Chicken Kabobs
2 serving
• 570
Cal
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Chicken Fajitas
1 serving
• 234
Cal
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Ingredients
for 1 serving:
1/2
breast, bone and skin removed
Chicken breast
1/2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
1/4
onion
Onions
1/4
tsp
Fajita Seasoning Mix
3/8
tbsp
Canola Oil
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Almonds
1 ounce
• 164
Cal
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Ingredients
for 1 ounce:
1
oz (23 whole kernels)
Almonds
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Tomato soup
2 cup
• 200
Cal
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Ingredients
for 2 cup:
1
can (10.7 oz)
Tomato soup
1
cup
Water
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Day 3
1780
Calories • 126g
Carbs (51g
Fiber) • 87g Fat
• 113g
Protein
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Match Green Tea Chia Pudding
2 serving
• 641
Cal
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Ingredients
for 2 serving:
2
cup
Almond milk
6
tbsp
Chia Seeds
4
tsp
Honey
1
teaspoons
Matcha Green Tea Mix
2
dash
Salt
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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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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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Honey-Mustard Chicken-Sausage Kebabs
2 serving
• 579
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
1 1/2
tbsp
Light mayonnaise
6
link
Sausage
9
tbsp
Dijon mustard
6
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
3
tbsp
Honey
6
tbsp
Reduced fat milk
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Day 4
1728
Calories • 86g
Carbs (19g
Fiber) • 100g Fat
• 129g
Protein
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Scrambled Eggs with Spinach and Feta
2 serving
• 439
Cal
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Ingredients
for 2 serving:
1
tsp
Olive oil
1/4
cup, crumbled
Feta cheese
2
cup
Spinach
4
large
Egg
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Honey-Mustard Chicken-Sausage Kebabs
2 serving
• 579
Cal
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Healthy Caesar Salad
1 serving
• 461
Cal
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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
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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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Day 5
1827
Calories • 111g
Carbs (37g
Fiber) • 97g Fat
• 125g
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 2 ounce:
2
oz (19 halves per)
Pecans
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Honey-Mustard Chicken-Sausage Kebabs
2 serving
• 579
Cal
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Keto protein shake
1 shake
• 120
Cal
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Ingredients
for 1 shake:
1
cup
Water
30
grams
Whey protein powder
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Easy Grilled Chicken
2 serving
• 416
Cal
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Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
4
breast, bone and skin removed
Chicken breast
2
cup
Italian dressing
4
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
2
large
Zucchini
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Day 6
1812
Calories • 65g
Carbs (19g
Fiber) • 98g Fat
• 169g
Protein
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Classic Omelet
2 omelet
• 599
Cal
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Ingredients
for 2 omelet:
4
large
Egg
2
tsp
Vegetable oil
2
oz
Cheddar cheese
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Easy Grilled Chicken
3 serving
• 624
Cal
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Pork Rind Crusted Chicken
1 serving
• 338
Cal
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Ingredients
for 1 serving:
3/8
breast, bone removed
Chicken breast
1/2
oz
Pork skins
3/4
tbsp
Dijon mustard
1/4
tsp
Salt
1/4
tsp
Garlic powder
1/8
tsp
Cayenne pepper
1/2
tbsp
Olive oil
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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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Day 7
1843
Calories • 137g
Carbs (53g
Fiber) • 77g Fat
• 135g
Protein
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Match Green Tea Chia Pudding
2 serving
• 641
Cal
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Ingredients
for 2 serving:
2
cup
Almond milk
6
tbsp
Chia Seeds
4
tsp
Honey
1
teaspoons
Matcha Green Tea Mix
2
dash
Salt
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Easy Grilled Chicken
3 serving
• 624
Cal
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Honey-Mustard Chicken-Sausage Kebabs
2 serving
• 579
Cal
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Ingredients
for 2 serving:
1/2
tbsp
Light mayonnaise
2
link
Sausage
3
tbsp
Dijon mustard
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
1
tbsp
Honey
2
tbsp
Reduced fat milk
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Fluffy omelet with cheese and spinach
Directions are for original
recipe
of 1 omelet
1. (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese)
2. Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs.
3. Preheat broiler to high temperature.
4. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
5. Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
6. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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Baked Salmon and Asparagus
Directions are for original
recipe
of 3 serving
1. Preheat the oven to 400 degrees F. Clean the asparagus and snip off their woody ends. Arrange them on a baking sheet and toss with half of the oil. Season with salt and pepper.
2. Place the salmon on another baking sheet and drizzle with the remaining oil. Season with salt and black pepper and set in the oven, along with the asparagus, for 20 -25 minutes.
3. While the fish and asparagus are baking, making the Hollandaise sauce. When done, place the asparagus and salmon on a serving plate and top with the Hollandaise sauce. Serve immediately.
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Keto protein shake
Directions are for original
recipe
of 1 shake
1. Stir the whey into the water and drink. Ideally use flavored whey, but if you only have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more palatable (both have a negligible amount of carbs).
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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.
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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!
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Scrambled Eggs with Bacon and Mushrooms
Directions are for original
recipe
of 1 serving
1. Crack the eggs into a bowl and beat with a fork until thoroughly combined.
2. Rinse the mushrooms and pat dry.
3. Heat a skillet over medium heat.
4. Cook the bacon over low heat, then remove from the pan and drain on paper towels.
5. Add the bacon to the pan and cook over medium-low heat until soft.
6. Add the eggs to the pan, and cook over medium-high heat until it begins to set. Alternatively, you can cook the eggs separately.
7. While cooking, mix the eggs with a spatula to ensure even cooking.
8. Serve the egg mixture with the bacon.
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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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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.
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Tomato soup
Directions are for original
recipe
of 2 cup
1. Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
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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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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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Almond Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread almond butter on celery and enjoy!
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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.
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Scrambled Eggs with Spinach and Feta
Directions are for original
recipe
of 1 serving
1. Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
2. Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
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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.
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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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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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Classic Omelet
Directions are for original
recipe
of 1 omelet
1. Crack two eggs into a bowl and whisk until pale yellow. Do not whisk too much or the eggs will fall apart in the pan. Put oil into a small to medium sized non-stick cooking pan. Turn on to medium-heat and let pan warm for up to 45 seconds. Pour in eggs. Wait about 10 seconds before pulling the edge of the eggs toward the center. Repeat this process until the eggs form a crepe-like consistency. (You may have to tilt the pan to allow the liquid egg to fill gaps and cook.)
When the eggs are mostly cooked (after maybe a minute and a half) sprinkle your cheese. You may now add salt and pepper if you wish. Almost any cheese works for a tasty omelet. You can even add vegetables or meat.
Flip one edge of the egg on to itself to form a half-moon shape. Allow the omelet to cook a little while longer on each side.
Serve immediately!
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Pork Rind Crusted Chicken
Directions are for original
recipe
of 4 serving
1. Place the pork rinds in a large ziplock bag. Seal, removing as much air as possible. Use a meat pounder to crush the pork rinds into crumbs, similar to Panko. Place in a shallow bowl.
2. Brush the chicken tenders with the mustard and sprinkle with kosher salt, garlic powder, and cayenne.
3. Dip each chicken tender into the crushed pork rinds, pressing on both sides to help the crumbs adhere.
4. Heat a nonstick double-burner griddle (or two large nonstick skillets) over medium-high heat, about 2 minutes. Brush with olive oil.
5. Add the coated chicken tenders. Fry until golden-brown, about 3 minutes on each side, working in batches if necessary.
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