Day 1
2003
Calories • 204g
Carbs (27g
Fiber) • 51g Fat
• 190g
Protein
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Pumpkin Spread with Toasted Pita
2 serving
• 745
Cal
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Ingredients
for 2 serving:
1
cup
Pumpkin
4
tbsp
Sesame butter
1
tsp
Cinnamon
2
tbsp
Honey
1
pita, large (6-1/2" dia)
Pita bread
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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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Chicken Kabobs
2 serving
• 570
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
breast, bone and skin removed
Chicken breast
1 1/2
large (2-1/4 per lb, approx 3-3/4" long,
Green bell pepper
1 1/2
large
Onions
1 1/2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1 1/2
cup (8 fl oz)
Barbecue sauce
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Day 2
2029
Calories • 156g
Carbs (21g
Fiber) • 92g Fat
• 139g
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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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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Chicken Kabobs
2 serving
• 570
Cal
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BBQ Chicken Sandwich
1 Sandwich
• 470
Cal
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Ingredients
for 1 Sandwich:
1/2
breast, bone and skin removed
Chicken breast
2
slice
Whole-wheat bread
1
serving 2 tbsp
Barbecue sauce
1
oz
Cheddar cheese
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Garlic green beans
2 serving
• 325
Cal
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Ingredients
for 2 serving:
1
tsp
Garlic powder
2
tbsp
Butter
1
package (10 oz)
Green beans
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Day 3
1936
Calories • 219g
Carbs (26g
Fiber) • 71g Fat
• 118g
Protein
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Pumpkin Spread with Toasted Pita
2 serving
• 745
Cal
|
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Ingredients
for 2 serving:
1
cup
Pumpkin
4
tbsp
Sesame butter
1
tsp
Cinnamon
2
tbsp
Honey
1
pita, large (6-1/2" dia)
Pita bread
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Chicken Kabobs
2 serving
• 570
Cal
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Cantaloupe
2 slices
• 47
Cal
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Ingredients
for 2 slices:
2
wedge, medium (1/8 of medium melon)
Melons
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Barbeque Chicken
1 serving
• 344
Cal
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Ingredients
for 1 serving:
1/3
cup (8 fl oz)
Barbecue sauce
1/2
tbsp
Butter
1/2
tbsp
Worcestershire sauce
1/3
tsp
Garlic powder
1
half breast (fillet)
Chicken breast
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Cheese slices
2 serving
• 230
Cal
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Ingredients
for 2 serving:
2
oz
Cheddar cheese
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Day 4
1967
Calories • 117g
Carbs (25g
Fiber) • 92g Fat
• 167g
Protein
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Egg Salad Sandwich
2 sandwich
• 732
Cal
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Ingredients
for 2 sandwich:
4
large
Egg
4
tbsp
Light mayonnaise
4
tsp
Dijon mustard
2
dash
Salt
2
dash
Pepper
4
slice
Whole-wheat bread
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Bell Pepper and Hummus Snack
2 serving
• 201
Cal
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Ingredients
for 2 serving:
2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
4
tbsp
Hummus
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Almonds
2 ounce
• 328
Cal
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Ingredients
for 2 ounce:
2
oz (23 whole kernels)
Almonds
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Garlic Chicken
2 serving
• 706
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
6
breast, bone and skin removed
Chicken breast
6
cloves, minced
Garlic
6
tbsp
Brown sugar
1 1/2
tbsp
Olive oil
1 1/2
tsp
Salt
1 1/2
tsp
Pepper
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Day 5
1925
Calories • 144g
Carbs (22g
Fiber) • 81g Fat
• 156g
Protein
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Eggs with Hats on Top
2 serving
• 488
Cal
|
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Ingredients
for 2 serving:
2
large
Egg
2
slice
Whole-wheat bread
2
tbsp
Butter
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Garlic Chicken
2 serving
• 706
Cal
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Curried Egg Sandwiches
1 serving
• 286
Cal
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Ingredients
for 1 serving:
1
large
Egg
1/8
cup
Light mayonnaise
1/4
tsp
Curry powder
1/4
dash
Salt
1/4
dash
Pepper
2
slice
Whole-wheat bread
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Celery & Hummus
2 serving
• 245
Cal
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Ingredients
for 2 serving:
4
stalks, large (11 inches long)
Celery
1/2
cup
Hummus
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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 6
1983
Calories • 153g
Carbs (34g
Fiber) • 84g Fat
• 156g
Protein
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Curry Cheddar Scrambled Eggs
1 serving
• 219
Cal
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Ingredients
for 1 serving:
1/4
tsp
Curry powder
1
dash
Salt
1
dash
Pepper
2
large
Egg
2
tbsp, shredded
Cheddar cheese
1/2
tsp
Butter
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Garlic Chicken
2 serving
• 706
Cal
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Watermelon
1 cup, diced
• 46
Cal (152 g)
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Black Beans and Rice
2 cup
• 621
Cal
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Ingredients
for 4 cup
(eat 2
cup
now, save
2 cup
for leftovers):
0.8
tbsp
Olive oil
0.8
large
Onions
0.533
cloves, minced
Garlic
0.6
cup
White rice
1.2
cup
Vegetable Broth
0.8
tsp, ground
Cumin
2.8
cup
Canned black beans
0.2
tsp
Cayenne pepper
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Day 7
2011
Calories • 247g
Carbs (45g
Fiber) • 72g Fat
• 103g
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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Buttered Toast
1 slice
• 138
Cal
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Ingredients
for 1 slice:
1
slice
Whole-wheat bread
2
tsp
Butter
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Black Beans and Rice
2 cup
• 621
Cal
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Bow Ties with Veggies
1 serving
• 256
Cal
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Ingredients
for 1 serving:
1/4
dash
Pepper
1/4
dash
Salt
2
oz
Whole wheat pasta
0.412
medium
Zucchini
1/4
tbsp
Olive oil
1/4
large
Onions
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Microwave Poached Eggs
2 serving
• 143
Cal
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Ingredients
for 2 serving:
2
large
Egg
0.26
tsp
Vinegar
0.66
cup
Water
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Red Bell Pepper and Hummus
2 serving
• 278
Cal
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Ingredients
for 2 serving:
1/2
cup
Hummus
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Pumpkin Spread with Toasted Pita
Directions are for original
recipe
of 1 serving
1. Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
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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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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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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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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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BBQ Chicken Sandwich
Directions are for original
recipe
of 1 Sandwich
1. To cook chicken, 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.
2. Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. Serve.
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Garlic green beans
Directions are for original
recipe
of 2 serving
1. If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
2. If using canned green beans, heat green beans in saucepan with garlic powder and butter.
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Cantaloupe
Directions are for original
recipe
of 8 slices
1. Cut cantaloupe into cubes or wedge slices. 1 cup of cubes is about 2 wedges of a medium melon (each wedge = 1/8 of a melon).
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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 slices
Directions are for original
recipe
of 1 serving
1. Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to substitute.
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Egg Salad Sandwich
Directions are for original
recipe
of 1 sandwich
1. Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
2. Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
3. Mix well and spread on bread or toast to make a sandwich.
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Bell Pepper and Hummus Snack
Directions are for original
recipe
of 1 serving
1. 1 bell pepper sliced with 2 tbsp hummus.
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Garlic Chicken
Directions are for original
recipe
of 4 serving
1. Preheat oven to 450°F. Line a baking dish or cookie sheet with aluminum foil and lightly coat with cooking spray or lightly brush with oil.
2. In small sauté pan, sauté garlic with the oil until tender.
Remove from heat and stir in brown sugar. Add additional herbs and spices as desired.
3. Season chicken with salt and pepper. Place breasts in a prepared baking dish and cover with the garlic and brown sugar mixture.
4. Bake uncovered for 15-30 minutes, or until juices run clear. Cooking time will depend on the size and thickness of your chicken.
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Eggs with Hats on Top
Directions are for original
recipe
of 2 serving
1. With drinking glass turned upside down cut a hole in the center of your bread slices.
2. Save the circle you cut out of the center of the bread.
3. In frying pan over medium high heat, melt butter.
4. Put bread slices in skillet along with the circles you cut out of the center of the bread.
5. Crack an egg in each of the holes of bread.
6. Cover skillet for a minute or two or just until egg is starting to set up, and when bottom of bread is browned, then turn and fry on other side until browned.
7. Make sure you turn your little circles of bread over also.
8. Serve with your little circles of bread on top of the egg.
9. Season to taste.
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Curried Egg Sandwiches
Directions are for original
recipe
of 4 serving
1. Place eggs in a saucepan in a single layer. Cover eggs with cold water to cover just about an inch over eggs. Heat over high heat, then once boiling, cover pan with lid and turn off heat. Let eggs stand for 12 minutes, then drain immediately and cool under cold water. Peel.
2. Mix together mayonnaise and curry powder in a bowl. Chop eggs up then gently stir in, then season to taste with salt and pepper. Evenly divide between 4 slices of bread, top with remaining 4 slices.
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Celery & Hummus
Directions are for original
recipe
of 1 serving
1. Eat celery with hummus.
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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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Curry Cheddar Scrambled Eggs
Directions are for original
recipe
of 1 serving
1. Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.
2. Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
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Black Beans and Rice
Directions are for original
recipe
of 5 cup
1. Use canned, drained black beans or cook beforehand. Chop onions and garlic.
2. In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
3. Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
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Vanilla protein milkshake
Directions are for original
recipe
of 1 shake
1. Mix in blender.
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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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Microwave Poached Eggs
Directions are for original
recipe
of 1 serving
1. Add the water and white vinegar to a 6 ounce custard cup.
2. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
3. Place in microwave and cook for 1 minute or until desired doneness.
4. You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
5. Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
6. Serve with salt and pepper to taste.
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Red Bell Pepper and Hummus
Directions are for original
recipe
of 1 serving
1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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