Day 1
2140
Calories • 211g
Carbs (23g
Fiber) • 69g Fat
• 164g
Protein
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Orange-Vanilla Protein Smoothie
2 serving
• 781
Cal
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Ingredients
for 2 serving:
4
cup
Orange juice
6
tsp
Vanilla extract
2
scoop (30g)
Whey protein powder
2
cup
Ice cubes
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Banana Almond Butter
4 tbsp
• 407
Cal
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Ingredients
for 4 tbsp:
2
medium (7" to 7-7/8" long)
Banana
2
tbsp
Almond butter
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Almond Butter & Celery
1 serving
• 217
Cal
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Ingredients
for 1 serving:
2
tbsp
Almond butter
2
stalks, large (11 inches long)
Celery
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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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Day 2
2191
Calories • 219g
Carbs (34g
Fiber) • 64g Fat
• 191g
Protein
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Blueberry Shake
2 cups
• 725
Cal
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Ingredients
for 2 cups:
1
cup
Oatmeal
1
cup, frozen
Blueberries, wild
1
cup
Reduced fat milk
40
grams
Whey protein powder
1
tbsp
Peanut butter
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Honey Pecan Chicken Breast
1 serving
• 386
Cal
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Ingredients
for 1 serving:
1
half breast (fillet)
Chicken breast
1/8
cup
Wheat flour
0.063
cup
Honey
0.063
cup, chopped
Pecans
3/4
tbsp
Butter
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Microwaved sweet potato
2 potato
• 224
Cal
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Ingredients
for 2 potato:
2
sweetpotato, 5" long
Sweet potato
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Spicy Yogurt Dip with Carrots
1 serving
• 120
Cal
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Ingredients
for 1 serving:
1
tsp
Pepper or hot sauce
1.049
cup strips or slices
Carrots
4
oz
Nonfat greek yogurt
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Day 3
2184
Calories • 223g
Carbs (37g
Fiber) • 75g Fat
• 160g
Protein
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Breakfast Quinoa
1 serving
• 269
Cal
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Ingredients
for 1 serving:
1
cup
Quinoa
2
cup
Water
2
tbsp
Lowfat milk
1
tbsp
Brown sugar
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Ingredients
for 2 apple:
2
medium (3" dia)
Apples
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Nonfat greek yogurt
1 cup
• 142
Cal
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Ingredients
for 1 cup:
1
cup
Nonfat greek yogurt
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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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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Creamed Peas with Bacon
3 serving
• 589
Cal
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Ingredients
for 6 serving
(eat 3
serving
now, save
3 serving
for leftovers):
6
strip
Bacon
1 1/2
can (303 x 406)
Peas
3
tbsp
Wheat flour
1 1/2
dash
Salt
1 1/2
dash
Pepper
3/4
can (13 oz)
Canned milk
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Quick Grapefruit
1 serving
• 94
Cal
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Ingredients
for 1 serving:
1
medium (approx 4" dia)
Grapefruit
1
tsp brownulated
Brown sugar
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Day 4
2207
Calories • 197g
Carbs (28g
Fiber) • 88g Fat
• 163g
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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Nonfat greek yogurt
1 cup
• 142
Cal
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Ingredients
for 1 cup:
1
cup
Nonfat greek yogurt
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Creamed Peas with Bacon
3 serving
• 589
Cal
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Sliced bell pepper
1 pepper
• 37
Cal
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Ingredients
for 1 pepper:
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Trout with Cucumber and Sour Cream
1 serving
• 427
Cal
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Ingredients
for 1 serving:
1/4
tsp
Lemon peel
5/8
tsp
Lemon juice
3/4
tsp
Dill
1/4
cup
Sour cream
1/2
tbsp
Butter
6 1/4
oz
Trout
1/4
large (8-1/4" long)
Cucumber
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Broccoli Spaghetti Soup
1 serving
• 343
Cal
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Ingredients
for 1 serving:
2
oz
Spaghetti
1/4
dash
Salt
0.063
cup
Olive oil
1/4
stalk
Broccoli
1/4
dash
Pepper
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Day 5
2152
Calories • 215g
Carbs (36g
Fiber) • 67g Fat
• 183g
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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Banana Avocado Protein Smoothie
1 serving
• 647
Cal
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Ingredients
for 1 serving:
6
oz
Nonfat greek yogurt
1
medium (7" to 7-7/8" long)
Banana
1
scoop (30g)
Whey protein powder
1
fruit
Avocados
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Pasta la Checca
2 serving
• 720
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
cloves, minced
Garlic
6
cup cherry tomatoes
Tomatoes
1 1/2
dash
Pepper
12
oz
Spaghetti
1 1/2
dash
Salt
1 1/2
cup
Arugula
6
tbsp
Olive oil
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Day 6
2172
Calories • 250g
Carbs (20g
Fiber) • 59g Fat
• 166g
Protein
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Corn Flakes
2 bowl
• 444
Cal
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Ingredients
for 2 bowl:
2
cup
Corn flakes
2
cup
Reduced fat milk
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Nonfat greek yogurt
1 cup
• 142
Cal
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Ingredients
for 1 cup:
1
cup
Nonfat greek yogurt
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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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Pasta la Checca
2 serving
• 720
Cal
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Peachy Keen Chicken
2 serving
• 418
Cal
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Ingredients
for 2 serving:
1
cup, halves or slices
Peaches
1/4
tbsp
Honey
2
half breast (fillet)
Chicken breast
1/2
tbsp
Olive oil
1/2
dash
Pepper
1/2
dash
Salt
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Yogurt & Banana chips
2 serving
• 326
Cal
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Ingredients
for 2 serving:
16
oz
Nonfat greek yogurt
0.4
oz
Banana chips
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Day 7
2181
Calories • 217g
Carbs (29g
Fiber) • 75g Fat
• 163g
Protein
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Blueberry Shake
2 cups
• 725
Cal
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Ingredients
for 2 cups:
1
cup
Oatmeal
1
cup, frozen
Blueberries, wild
1
cup
Reduced fat milk
40
grams
Whey protein powder
1
tbsp
Peanut butter
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Pasta la Checca
2 serving
• 720
Cal
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Ingredients
for 2 serving:
1
large (3-1/16" dia)
Oranges
16
oz
Atlantic salmon
1/2
tsp
Red wine vinegar
1/8
cup chopped
Onions
1/2
tsp
Pepper
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Orange-Vanilla Protein Smoothie
Directions are for original
recipe
of 1 serving
1. Combine all ingredients in a blender and pulse until smooth. Add more ice for a thicker smoothie. Enjoy!
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Banana Almond Butter
Directions are for original
recipe
of 2 tbsp
1. Mash banana. Combine with almond butter in a bowl and mix until smooth. Enjoy!
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Almond Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread almond butter on celery and enjoy!
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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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Blueberry Shake
Directions are for original
recipe
of 2 cups
1. NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
2. Add flaxseed if you need to up your fat intake.
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Honey Pecan Chicken Breast
Directions are for original
recipe
of 4 serving
1. Dredge the breasts in flour, shaking off excess.
2. Heat about 2/3 of your butter in a heavy skillet over medium heat.
3. Add the breasts and brown on both sides, about 5-6 minutes.
4. Stir together the remaining tablespoon butter, honey and pecans.
5. Add to the skillet, stir gently.
6. Cover and simmer gently for 7-8 minutes.
7. Remove breasts to a serving platter, pour sauce over and serve.
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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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Spicy Yogurt Dip with Carrots
Directions are for original
recipe
of 1 serving
1. Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
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Breakfast Quinoa
Directions are for original
recipe
of 1 serving
1. Bring quinoa and water to a boil. Reduce heat to low, cover, simmer, and cook for 15-20 minutes until tender and most of the liquid has been absorbed.
2. Measure 1 cup of cooked quinoa; add 3 tbsp of milk and 1 tbsp of brown sugar; heat for 90 seconds in microwave and serve.
3. Enjoy!
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Apple
Directions are for original
recipe
of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
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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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Creamed Peas with Bacon
Directions are for original
recipe
of 4 serving
1. Place the bacon in a large, deep skillet. Cook over medium-high heat until evenly browned, about 10 minutes. Remove from pan, crumble bacon, and reserve.
2. Stir peas into bacon grease left in skillet. Cook on low heat until peas are warm. Stir together flour, salt, and pepper in a small bowl. Pour in evaporated milk and whisk until smooth. Stir milk mixture into peas; cook over medium heat until heated through and thickened. Stir in bacon.
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Quick Grapefruit
Directions are for original
recipe
of 1 serving
1. Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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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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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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Trout with Cucumber and Sour Cream
Directions are for original
recipe
of 4 serving
1. PREPARATION: Peel cucumber and slice into thin rounds, chop dill, grate lemon peel, melt butter.
2. Preheat oven to 375°F. Combine cucumber, 1 1/2 teaspoons dill and 1 1/2 teaspoons lemon juice in medium bowl. Season with salt and pepper. Toss to coat. Combine sour cream, lemon peel and remaining 1 teaspoon lemon juice in small bowl; season with salt and pepper and stir to blend.
3. Brush baking sheet with some of melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes.
4. Divide cucumbers among 4 plates. Using spatula, place trout atop cucumbers. Spoon sour cream sauce over. Sprinkle with remaining 1 1/2 teaspoons dill.
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Broccoli Spaghetti Soup
Directions are for original
recipe
of 4 serving
1. Chop broccoli.
2. Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghettini and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente. Serve in bowls topped with a tablespoon of olive and some freshly ground pepper.
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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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Banana Avocado Protein Smoothie
Directions are for original
recipe
of 1 serving
1. Combine all ingredients in a blender and pulse until smooth. Enjoy!
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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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Pasta la Checca
Directions are for original
recipe
of 4 serving
1. PREPARATION: Finely chop/mince garlic cloves.
2. Cook the pasta until al dente.
3. Meanwhile, in a large bowl, squeeze the tomatoes to break them up (it's faster than chopping, and your kid will likely love joining in).
4. Add the garlic, oil, arugula (if using), salt, and pepper; set aside.
5. Drain the pasta (reserving 1/2 cup of the water) and toss it with the tomatoes. If the pasta is still a little dry, add some of the cooking water.
6. Let sit until the heat from the pasta has cooked the tomatoes and garlic slightly and wilted the arugula, 1 to 2 minutes. Serve warm or at room temperature.
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Corn Flakes
Directions are for original
recipe
of 1 bowl
1. Pour cereal into bowl followed by milk. Eat.
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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Peachy Keen Chicken
Directions are for original
recipe
of 4 serving
1. Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag. Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
2. Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler. Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill. Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
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Yogurt & Banana chips
Directions are for original
recipe
of 1 serving
1. Chop up banana chips and mix into yogurt. Enjoy!
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