Day 1
1906
Calories • 134g
Carbs (12g
Fiber) • 67g Fat
• 191g
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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Cottage cheese and salsa
2 serving
• 688
Cal
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Ingredients
for 2 serving:
4
cup, (not packed)
Cottage cheese
8
tbsp
Salsa
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Barbeque Chicken
2 serving
• 689
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
1.98
cup (8 fl oz)
Barbecue sauce
3
tbsp
Butter
3
tbsp
Worcestershire sauce
1.98
tsp
Garlic powder
6
half breast (fillet)
Chicken breast
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Day 2
1902
Calories • 120g
Carbs (22g
Fiber) • 90g Fat
• 155g
Protein
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Cheese Egg White Omelette
2 omelette
• 590
Cal
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Ingredients
for 2 omelette:
2
large
Egg
2
dash
Salt
1/2
cup, shredded
Mozzarella cheese
2
dash
Pepper
8
egg white (separated from yolk)
Egg white
1
tbsp
Butter
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Barbeque Chicken
2 serving
• 689
Cal
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Easy Garlic Chicken
1 serving
• 225
Cal
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Ingredients
for 1 serving:
3/4
tbsp
Butter
1/2
breast, bone and skin removed
Chicken breast
1/2
tsp
Garlic powder
1/4
tsp
Salt
1/4
tsp
Onion powder
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Ingredients
for 1 cup:
1
medium
Zucchini
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Artichokes
2 serving
• 365
Cal
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Ingredients
for 2 serving:
2
artichoke, large
Artichokes
2
tbsp
Butter
2
cloves, minced
Garlic
1
dash
Salt
1
dash
Pepper
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Day 3
2010
Calories • 131g
Carbs (18g
Fiber) • 101g Fat
• 150g
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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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Barbeque Chicken
2 serving
• 689
Cal
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Caprese chicken
2 serving
• 550
Cal
|
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Ingredients
for 2 serving:
1/2
tbsp
Olive oil
1/2
lb
Chicken breast
1/2
tsp
Salt
1/2
tsp
Pepper
1/8
cup
Balsamic vinegar
1
cloves, minced
Garlic
12 1/2
cherry
Tomatoes
1
tbsp, chopped
Basil
2
oz
Mozzarella cheese
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Zucchini Spears
1 serving
• 46
Cal
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Ingredients
for 1 serving:
0.083
tsp
Salt
0.833
large
Zucchini
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Day 4
1926
Calories • 116g
Carbs (45g
Fiber) • 81g Fat
• 174g
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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All American Tuna
2 serving
• 378
Cal
|
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|
Ingredients
for 2 serving:
2
can
Tuna
2
tbsp
Light mayonnaise
1/4
cup, diced
Celery
1
large (4" long)
Pickles
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Keto protein shake
2 shake
• 240
Cal
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Ingredients
for 2 shake:
2
cup
Water
60
grams
Whey protein powder
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Grilled Italian Sausage with Peppers, Onions and Arugula
2 serving
• 667
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
tbsp
Olive oil
1 1/2
dash
Salt
4 1/2
tbsp
Balsamic vinegar
3
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
6
cup
Arugula
1 1/2
large
Onions
4 1/2
tbsp
Honey
685 1/2
grams
Italian sausage
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Day 5
1966
Calories • 113g
Carbs (25g
Fiber) • 99g Fat
• 155g
Protein
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Basic scrambled eggs
2 serving
• 546
Cal
|
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Ingredients
for 2 serving:
6
large
Egg
1
tbsp
Butter
1
tbsp chopped
Chives
1
tbsp, ground
Tarragon
1
dash
Salt
1
dash
Pepper
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Grilled Italian Sausage with Peppers, Onions and Arugula
2 serving
• 667
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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Grilled Polenta Chips
2 serving
• 491
Cal
|
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Ingredients
for 2 serving:
4
oz
Yellow Polenta
1/2
tbsp
Olive oil
3
oz
Nutritional Yeast
1/2
dash
Pepper
1/2
dash
Salt
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Day 6
1856
Calories • 106g
Carbs (44g
Fiber) • 84g Fat
• 154g
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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Grilled Italian Sausage with Peppers, Onions and Arugula
2 serving
• 667
Cal
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Mesquite Garlic Trout
2 serving
• 548
Cal
|
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
1
tsp
Grill Creations Smokey Mesquite Seasoning
1
tsp
Salt
32
oz
Trout
4
tsp
Garlic
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Day 7
2026
Calories • 129g
Carbs (19g
Fiber) • 60g Fat
• 236g
Protein
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Vanilla protein milkshake
2 shake
• 758
Cal
|
|
|
Ingredients
for 2 shake:
1
cup
Vanilla ice cream
60
grams
Whey protein powder
2
cup
Reduced fat milk
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Mesquite Garlic Trout
2 serving
• 548
Cal
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Scallion Crusted Artic Char
2 serving
• 523
Cal
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Ingredients
for 2 serving:
4
fillet
Trout
1
tbsp
Light mayonnaise
4
medium (4-1/8" long)
Scallions
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Ingredients
for 4 stalks:
4
stalk, medium (7-1/2" - 8" long)
Celery
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Ingredients
for 2 cup:
2
cup
Baby carrots
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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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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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Barbeque Chicken
Directions are for original
recipe
of 2 serving
1. Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
2. Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
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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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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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Zucchetti
Directions are for original
recipe
of 4 cup
1. Wash zucchini and cut into 2 or 3 inch chunks.
2. Put through spiralizer.
3. Put in boiling salted water for about 5 minutes or until they reach the consistency you like.
4. Strain and serve.
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Artichokes
Directions are for original
recipe
of 2 serving
1. Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
2. When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 20 minutes, until tender.
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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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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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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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All American Tuna
Directions are for original
recipe
of 1 serving
1. Mix all ingredients together in a bowl.
2. Serve with bread or side of choice
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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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Grilled Italian Sausage with Peppers, Onions and Arugula
Directions are for original
recipe
of 4 serving
1. Preheat the grill. Mix together the balsamic vinegar and honey in a small bowl and set aside.
2. Coat the onion, peppers and sausages with 2 tbsp. olive oil. Add a dash of salt to the peppers and onion. Coat the grill grates with a little olive oil. Put the onion wedges on the grill and cover the grill. Let the onions roast for 5 minutes, or until they are a little charred. Turn the onions and move them to a cooler part of the grill to finish.
3. If your grill has two levels, place the sausages on the top part of the grill and the peppers directly below them. Done this way, as the sausages drip juice and fat, it will fall on the peppers, flavoring them while simultaneously preventing flare-ups. If your grill does not have two levels, put the peppers on the hottest part of the grill and the sausages on the coolest. Cover and grill everything for 15 to 20 minutes or so, periodically checking and turning the sausages and peppers as needed. Towards the end of cooking, baste the sausages, peppers and onions with the honey and balsamic mixture.
4. When the sausages are cooked through and the peppers and onions cooked, remove them from the grill to a sheet pan or large bowl. If you want, pick off some or all of the charred skin on the peppers. Cut the peppers into long strips, and slice the root end off the onions to separate the pieces. Cut the sausages into thirds. Mix everything well in the pan or bowl.
5. To serve, place a bed of baby arugula on the serving plates and top with the sausage, peppers and onion.
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Basic scrambled eggs
Directions are for original
recipe
of 2 serving
1. Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
2. Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
3. Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
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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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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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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.
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Vanilla protein milkshake
Directions are for original
recipe
of 1 shake
1. Mix in blender.
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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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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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