Day 1
1806
Calories • 126g
Carbs (28g
Fiber) • 89g Fat
• 136g
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 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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Peanut Butter & Celery
2 serving
• 418
Cal
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Ingredients
for 2 serving:
4
tbsp
Peanut butter
4
stalks, large (11 inches long)
Celery
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Garlic Green Beans with Tofu
2 serving
• 521
Cal
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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
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Day 2
1813
Calories • 135g
Carbs (29g
Fiber) • 95g Fat
• 112g
Protein
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Gordon Ramsay's Scrambled Eggs
1 serving
• 445
Cal
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Ingredients
for 1 serving:
3
large
Egg
1/2
tbsp
Creme fraiche
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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Garlic Green Beans with Tofu
2 serving
• 521
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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Ingredients
for 2 cup:
2
cup
Baby carrots
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Granola
1 ounce
• 139
Cal
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Ingredients
for 1 ounce:
1
oz
Granola
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Day 3
1773
Calories • 105g
Carbs (28g
Fiber) • 91g Fat
• 146g
Protein
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Zucchini Hash Browns
4 serving
• 529
Cal
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Ingredients
for 4 serving:
2
large
Egg
2
tsp
Garlic powder
2
tsp
Onion powder
2
dash
Pepper
2
dash
Salt
2
tbsp
Olive oil
2
large
Zucchini
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Tuna Stuffed Tomato
1 serving
• 346
Cal
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Ingredients
for 1 serving:
1
large
Tomatoes
6
oz
Tuna
1
dash
Salt
1
dash
Pepper
2
tbsp chopped
Scallions
2
oz
Cottage cheese
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Peanut Butter & Carrots
2 serving
• 482
Cal
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Ingredients
for 2 serving:
4
tbsp
Peanut butter
2
cup chopped
Carrots
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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 4
1801
Calories • 116g
Carbs (22g
Fiber) • 76g Fat
• 164g
Protein
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Spinach onion Scramble
2 serving
• 268
Cal
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Ingredients
for 2 serving:
1
cup
Spinach
4
tbsp chopped
Onions
2
large
Egg
2
dash
Salt
2
dash
Pepper
1
tbsp
Butter
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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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Easy Grilled Chicken
3 serving
• 624
Cal
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Tuna Patties
1 serving
• 335
Cal
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Ingredients
for 1 serving:
1/4
tsp
Garlic powder
1
dash
Salt
1
tbsp chopped
Onions
1
can
Tuna
1/4
cup
Bread crumbs
1
extra large
Egg
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Peanut butter and Tomato Toast
1 serving
• 297
Cal
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Ingredients
for 1 serving:
1
slice
Whole-wheat bread
2
tbsp
Peanut butter
1
cup, chopped or sliced
Tomatoes
1
tsp
Pepper
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Day 5
1861
Calories • 120g
Carbs (32g
Fiber) • 79g Fat
• 159g
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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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Easy Grilled Chicken
3 serving
• 624
Cal
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Savory chickpea salad
2 serving
• 586
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
32
oz
Chickpeas
10
tbsp
Vegan Mayo
2
tbsp
Pickle relish
2
dash
Pepper
2
dash
Salt
2
stalks, large (11 inches long)
Celery
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Day 6
1785
Calories • 149g
Carbs (30g
Fiber) • 69g Fat
• 139g
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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Watermelon
1 cup, diced
• 46
Cal (152 g)
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Savory chickpea salad
2 serving
• 586
Cal
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Easy Garlic Chicken
2 serving
• 450
Cal
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Ingredients
for 2 serving:
1 1/2
tbsp
Butter
1
breast, bone and skin removed
Chicken breast
1
tsp
Garlic powder
1/2
tsp
Salt
1/2
tsp
Onion powder
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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 7
1740
Calories • 131g
Carbs (35g
Fiber) • 83g Fat
• 114g
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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Savory chickpea salad
2 serving
• 586
Cal
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Fruit salad
1 serving
• 133
Cal
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Ingredients
for 1 serving:
1
cup, halves
Strawberries
1
cup
Blueberries
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Chickpea and Rosemary Frittata
2 serving
• 486
Cal
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Ingredients
for 2 serving:
2
large
Egg
0.167
cup
Parmesan cheese
1
cup
Chickpeas
1
tbsp
Rosemary
1/2
tbsp
Olive oil
1/2
dash
Salt
1/2
dash
Pepper
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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 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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Peanut Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on celery and enjoy!
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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.
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Gordon Ramsay's Scrambled Eggs
Directions are for original
recipe
of 1 serving
1. Crack your eggs into a heavy skillet/pan with the butter.
2. With a spatula, mix the eggs in the pan over medium heat.
3. Make sure that you keep mixing the eggs in the pan to prevent from overcooking. Take it on/off the heat to cook it slower.
4. Once the egg has started to form, add the Crème fraîche to cool down the egg and prevent it from further cooking.
5. Season with salt and pepper then serve!
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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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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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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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Zucchini Hash Browns
Directions are for original
recipe
of 2 serving
1. Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
2. Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
3. Drop by spoonfuls into the hot skillet.
4. After browning on one side flip and brown the other side.
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Tuna Stuffed Tomato
Directions are for original
recipe
of 1 serving
1. Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
2. Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
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Peanut Butter & Carrots
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on carrots and 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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Spinach onion Scramble
Directions are for original
recipe
of 1 serving
1. Heat saute pan on medium/low heat. Melt butter.
2. Add onions and sweat in pan until translucent.
3. Add spinach and eggs. Gently stir and scramble eggs, add salt and pepper. Remove from heat.
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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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Tuna Patties
Directions are for original
recipe
of 1 serving
1. Spray skillet with cooking spray and heat on medium.
2. Mix all ingredients together well.
3. Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
4. Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
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Peanut butter and Tomato Toast
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on HOT toast.
2. Concerned with calories-- You don't have to lay it on really thick, just make sure you can taste it.
3. Now, completely cover the toast with tomato slices.
4. Cut sliced tomatoes in halves or quarters, if necessary, to accomplish this task.
5. Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
6. Eat while toast is still hot.
7. If it gets cold, throw away and start over.
8. Well, I'd probably eat it anyway, but it's not as good cold.
9. Try it, you'll like it.
10. Trust me on this-- the salty peanut butter is just wonderful with the tomatoes, and at least a little bit of pepper is necessary.
11. I know, you're going EEEWWWWWW!
12. But if you give it a shot, who knows-- Maybe this is how you can find your inner weirdo.
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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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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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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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Easy Garlic Chicken
Directions are for original
recipe
of 4 serving
1. Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
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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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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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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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