Day 1
2192
Calories • 142g
Carbs (50g
Fiber) • 89g Fat
• 192g
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
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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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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Almonds
1 ounce
• 164
Cal
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Ingredients
for 1 ounce:
1
oz (23 whole kernels)
Almonds
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Honey-Mustard Chicken-Sausage Kebabs
2 serving
• 579
Cal
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Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
2
tbsp
Light mayonnaise
8
link
Sausage
12
tbsp
Dijon mustard
8
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
4
tbsp
Honey
8
tbsp
Reduced fat milk
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Day 2
2272
Calories • 141g
Carbs (18g
Fiber) • 128g Fat
• 146g
Protein
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Over Easy Eggs
2 serving
• 194
Cal
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Ingredients
for 2 serving:
2
extra large
Egg
1
tsp
Margarine
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Honey-Mustard Chicken-Sausage Kebabs
3 serving
• 868
Cal
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Grilled Italian Sausage with Peppers, Onions and Arugula
1 serving
• 334
Cal
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Ingredients
for 1 serving:
1/2
tbsp
Olive oil
1/4
dash
Salt
3/4
tbsp
Balsamic vinegar
1/2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1
cup
Arugula
1/4
large
Onions
3/4
tbsp
Honey
114 1/4
grams
Italian sausage
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Basic protein shake
2 cup
• 484
Cal
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Ingredients
for 2 cup:
60
grams
Whey protein powder
2
cup
Reduced fat milk
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Day 3
2236
Calories • 126g
Carbs (48g
Fiber) • 120g Fat
• 147g
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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Honey-Mustard Chicken-Sausage Kebabs
3 serving
• 868
Cal
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Roasted Salmon
3 serving
• 727
Cal
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Ingredients
for 9 serving
(eat 3
serving
now, save
6 serving
for leftovers):
45
oz
Atlantic salmon
9
tsp
Olive oil
4 1/2
tsp, leaves
Tarragon
4 1/2
tbsp chopped
Chives
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Day 4
2236
Calories • 166g
Carbs (21g
Fiber) • 90g Fat
• 187g
Protein
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Vanilla protein milkshake
2 shake
• 758
Cal
|
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|
Ingredients
for 2 shake:
1
cup
Vanilla ice cream
60
grams
Whey protein powder
2
cup
Reduced fat milk
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Roasted Salmon
3 serving
• 727
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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Ingredients
for 2 cup:
2
cup
Baby carrots
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Day 5
2164
Calories • 91g
Carbs (33g
Fiber) • 136g Fat
• 143g
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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Roasted Salmon
3 serving
• 727
Cal
|
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Grilled Italian Sausage with Peppers, Onions and Arugula
2 serving
• 667
Cal
|
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Ingredients
for 2 serving:
1
tbsp
Olive oil
1/2
dash
Salt
1 1/2
tbsp
Balsamic vinegar
1
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
2
cup
Arugula
1/2
large
Onions
1 1/2
tbsp
Honey
228 1/2
grams
Italian sausage
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Balsamic Asparagus
1 serving
• 57
Cal
|
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Ingredients
for 1 serving:
6
spear, large (7-1/4" to 8-1/2")
Asparagus
1/4
tbsp
Olive oil
1/4
tbsp
Balsamic vinegar
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Day 6
2228
Calories • 132g
Carbs (19g
Fiber) • 111g Fat
• 176g
Protein
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Low Carb Eggs in a Nest
2 serving
• 793
Cal
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Ingredients
for 2 serving:
4
cup, sliced
Zucchini
4
strip
Bacon
1/2
cup, shredded
Cheddar cheese
4
large
Egg
1
dash
Salt
1
dash
Pepper
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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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Sliced bell pepper
2 pepper
• 74
Cal
|
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Ingredients
for 2 pepper:
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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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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Barbeque Chicken
2 serving
• 689
Cal
|
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
1.32
cup (8 fl oz)
Barbecue sauce
2
tbsp
Butter
2
tbsp
Worcestershire sauce
1.32
tsp
Garlic powder
4
half breast (fillet)
Chicken breast
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Day 7
2181
Calories • 165g
Carbs (48g
Fiber) • 107g Fat
• 130g
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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Barbeque Chicken
2 serving
• 689
Cal
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Keto Portobello Mushroom Pizza
2 serving
• 806
Cal
|
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Ingredients
for 2 serving:
4
mushroom, whole
Mushrooms
8
oz
Sausage
4
tbsp
Tomato sauce
8
tbsp, shredded
Cheddar 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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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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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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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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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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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 protein shake
Directions are for original
recipe
of 1 cup
1. Add whey to milk, stir until no chunks of whey are left in the milk.
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Roasted Salmon
Directions are for original
recipe
of 1 serving
1. PREPARATION: Chop chives.
2. Preheat oven to 425°F.
3. Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
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Vanilla protein milkshake
Directions are for original
recipe
of 1 shake
1. Mix in blender.
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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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Balsamic Asparagus
Directions are for original
recipe
of 4 serving
1. Prepare asparagus by washing and snapping off tough end.
2. Heat oil in frying pan.
3. Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
4. Remove from heat and cover for a few minutes to let flavours develop. Serve.
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Low Carb Eggs in a Nest
Directions are for original
recipe
of 2 serving
1. Spiralize, shred, or julienne zucchini into thin slices or "noodles." Cut bacon slices in half, then cut them lengthwise into ¼ inch thick strips - like bacon noodles.
2. In a heavy saute pan, cook the bacon for about 3 minutes. Add the zucchini and mix well. Season with salt and pepper and spread out within the pan evenly. Flatten slightly, creating four depressions for the eggs.
3. Sprinkle with the cheese. Break one egg into each dent. Cook on medium-high heat for about 3 minutes, then cover and cook for an additional 2-4 minutes, or until the eggs are cooked to your liking and the bottom is crispy. Serve hot.
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Sliced bell pepper
Directions are for original
recipe
of 1 pepper
1. Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on ETM you can swap in).
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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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Keto Portobello Mushroom Pizza
Directions are for original
recipe
of 1 serving
1. Preheat the oven to 350F.
2. Cook sausage in a skillet over medium heat until cooked through. If not using ground sausage, remove sausage from casing and break up while cooking.
3. Rinse mushrooms and wipe away any dirt. Using a knife remove the stem carefully.
4. Place mushrooms on a baking sheet and add half of the marinara, sausage, and cheese to each. Bake for 12-15 minutes (until cheese is golden). 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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