Day 1
1914
Calories • 187g
Carbs (25g
Fiber) • 60g Fat
• 162g
Protein
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Vanilla protein milkshake
1 shake
• 379
Cal
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Ingredients
for 1 shake:
1/2
cup
Vanilla ice cream
30
grams
Whey protein powder
1
cup
Reduced fat milk
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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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Hummus pocket sandwich
1 pocket
• 445
Cal
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Ingredients
for 1 pocket:
3
cherry
Tomatoes
1
pita, large (6-1/2" dia)
Pita bread
1/2
cup
Hummus
1/4
cup
Alfalfa sprouts
1/2
tbsp
Olive oil
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Banana
1 banana
• 105
Cal
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
large (3-1/16" dia)
Oranges
48
oz
Atlantic salmon
1 1/2
tsp
Red wine vinegar
3/8
cup chopped
Onions
1 1/2
tsp
Pepper
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Microwaved sweet potato
1 potato
• 112
Cal
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Ingredients
for 1 potato:
1
sweetpotato, 5" long
Sweet potato
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Day 2
2000
Calories • 197g
Carbs (32g
Fiber) • 61g Fat
• 172g
Protein
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Chia Seed Papaya Shake
2 serving
• 443
Cal
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Ingredients
for 2 serving:
2 1/2
cup
Almond milk
4
tbsp
Chia seeds
1
cup, cubes
Papayas
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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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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Bow Ties with Veggies
2 serving
• 512
Cal
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Ingredients
for 2 serving:
1/2
dash
Pepper
1/2
dash
Salt
4
oz
Whole wheat pasta
0.824
medium
Zucchini
1/2
tbsp
Olive oil
1/2
large
Onions
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Ingredients
for 4 stalks:
4
stalk, medium (7-1/2" - 8" long)
Celery
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Day 3
1989
Calories • 204g
Carbs (49g
Fiber) • 59g Fat
• 159g
Protein
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Mango Chia Pudding
1 serving
• 464
Cal
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Ingredients
for 1 serving:
1
cup
Almond milk
1
fruit without refuse
Mangos
4
tbsp
Chia Seeds
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Oranges
2 fruit
• 123
Cal
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Ingredients
for 2 fruit:
2
fruit (2-5/8" dia)
Oranges
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Macaroni Goulash
2 bowl
• 665
Cal
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Ingredients
for 4 bowl
(eat 2
bowl
now, save
2 bowl
for leftovers):
2
cup spiral shaped
Macaroni
2
can (303 x 406)
Corn
2
can
Tuna
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Day 4
2071
Calories • 217g
Carbs (38g
Fiber) • 58g Fat
• 170g
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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Nonfat greek yogurt
2 cup
• 283
Cal
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Ingredients
for 2 cup:
2
cup
Nonfat greek yogurt
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Macaroni Goulash
2 bowl
• 665
Cal
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Easy Pan-Fried Lemon Chicken
1 serving
• 345
Cal
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Ingredients
for 1 serving:
1
breast, bone and skin removed
Chicken breast
1/2
tbsp
Lemon juice
1 1/2
tsp
Olive oil
1/4
tsp
Sea Salt
1/8
tsp
Pepper
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Potatoes and Peppers
1 serving
• 457
Cal
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Ingredients
for 1 serving:
1/4
dash
Pepper
1/4
dash
Salt
0.083
cup
Olive oil
1/2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1/4
onion
Onions
1 1/2
Potato medium (2-1/4" to 3-1/4" dia)
Potato
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Day 5
2004
Calories • 223g
Carbs (38g
Fiber) • 54g Fat
• 177g
Protein
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Blueberry protein pudding
2 serving
• 699
Cal
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Ingredients
for 2 serving:
7
oz
Nonfat greek yogurt
4
scoop (30g)
Whey protein powder
7.055
oz
Blueberries, frozen
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Apples and Peanut Butter
2 apple
• 318
Cal
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Ingredients
for 2 apple:
2
medium (3" dia)
Apples
4
tsp
Peanut butter
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Avocado
1 avocado
• 322
Cal
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Ingredients
for 1 avocado:
1
fruit
Avocados
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Macaroni Goulash
2 bowl
• 665
Cal
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Ingredients
for 6 bowl
(eat 2
bowl
now, save
4 bowl
for leftovers):
3
cup spiral shaped
Macaroni
3
can (303 x 406)
Corn
3
can
Tuna
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Day 6
1933
Calories • 205g
Carbs (25g
Fiber) • 52g Fat
• 174g
Protein
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Tropical Skin Cleanser Green Smoothie
1 serving
• 391
Cal
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Ingredients
for 1 serving:
1 1/2
cup
Spinach
1
cup
Coconut water (liquid from coconuts)
1
cup, crushed, sliced, or chunks
Pineapple
1/4
fruit, without skin and seed
Avocados
1 2/3
scoop (30g)
Whey protein powder
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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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Macaroni Goulash
2 bowl
• 665
Cal
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7 minutes "Quick Broiled Salmon"
1 fillet
• 348
Cal
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Ingredients
for 1 fillet:
1/2
fillet
Atlantic salmon
1 1/2
tbsp
Lemon juice
1/2
clove
Garlic
1/2
tbsp
Olive oil
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Peanut Butter & Celery
1 serving
• 209
Cal
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Ingredients
for 1 serving:
2
tbsp
Peanut butter
2
stalks, large (11 inches long)
Celery
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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 7
1966
Calories • 198g
Carbs (23g
Fiber) • 56g Fat
• 180g
Protein
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Oatmeal Banana Peanut Butter Chocolate Shake
1 shake
• 670
Cal
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Ingredients
for 1 shake:
60
grams
Whey protein powder
1
medium (7" to 7-7/8" long)
Banana
1/2
cup
Oatmeal
2
tbsp
Peanut butter
2
cup
Water
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Macaroni Goulash
2 bowl
• 665
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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Garlic Kale
1 serving
• 81
Cal
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Ingredients
for 1 serving:
1/2
cup, chopped
Kale
1/2
tbsp
Olive oil
1
cloves, minced
Garlic
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Vanilla protein milkshake
Directions are for original
recipe
of 1 shake
1. Mix in blender.
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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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Hummus pocket sandwich
Directions are for original
recipe
of 4 pocket
1. Rinse cherry tomatoes and cut into halves.
2. Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
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Citrus Broiled Alaska Salmon
Directions are for original
recipe
of 8 serving
1. Preheat the oven's broiler.
2. Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
3. Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
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Microwaved sweet potato
Directions are for original
recipe
of 1 potato
1. Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
2. If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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Chia Seed Papaya Shake
Directions are for original
recipe
of 1 serving
1. Mix all in blender until smooth.
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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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Bow Ties with Veggies
Directions are for original
recipe
of 4 serving
1. Chop onion & zucchini.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. In a skillet over medium heat, saute zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve.
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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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Mango Chia Pudding
Directions are for original
recipe
of 1 serving
1. Peel and pit mango, then cut into cubes. Quickly pulse mango in a food processor or blender, to remove any chunks or stringiness. Stir together mango puree and milk in a medium-sized mixing bowl. Add chia seeds and combine thoroughly.
Cover and chill for at least 2 hours to overnight, stirring occasionally. Stir well before serving.
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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Macaroni Goulash
Directions are for original
recipe
of 2 bowl
1. Cook macaroni as per directions on box.
2. Add drained tuna and corn.
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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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Easy Pan-Fried Lemon Chicken
Directions are for original
recipe
of 1 serving
1. Combine all ingredients into a ziplock bag.
2. Flatten chicken breasts with rolling pin or meat pounder.
3. Optional - Let the chicken marinate for 30 minutes.
4. Heat a skillet over medium-high heat and add oil.
5. Cook chicken 4-5 minutes each side, or until chicken reaches an internal temperature of 165 F.
6. Let meat rest 5 minutes before slicing.
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Potatoes and Peppers
Directions are for original
recipe
of 4 serving
1. Slice bell peppers into rings. Slice potatoes.
2. Heat oil in a large frying pan over medium-high heat. Fry the potatoes for 5 minutes, then add the peppers and onions. Season with salt and pepper. Cook for at least 15 minutes, turning potatoes frequently, or until potatoes start to look mushy.
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Blueberry protein pudding
Directions are for original
recipe
of 1 serving
1. Blend ingredients in a mixer until mixture is thick enough to stay on a spoon.
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Apples and Peanut Butter
Directions are for original
recipe
of 1 apple
1. Core and quarter a medium apple. Spread with 2 tsp creamy natural peanut butter.
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Avocado
Directions are for original
recipe
of 1 avocado
1. Cut in half and remove the pit.
2. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.
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Tropical Skin Cleanser Green Smoothie
Directions are for original
recipe
of 1 serving
1. Blend spinach and coconut water until smooth.
2. Add remaining ingredients, and blend until smooth.
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7 minutes "Quick Broiled Salmon"
Directions are for original
recipe
of 2 fillet
1. PREP:
Cut salmon in half (or buy two 1/2 fillets)
2. 1. Preheat broiler on high and place an all stainless stell skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the ehat source
3. while pan is heating, chop or press garlic and let sit for 5 minutes
4. Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
5. Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
6. Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
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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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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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Oatmeal Banana Peanut Butter Chocolate Shake
Directions are for original
recipe
of 1 shake
1. Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
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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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Garlic Kale
Directions are for original
recipe
of 4 serving
1. Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
2. Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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