Day 1
2520
Calories • 164g
Carbs (23g
Fiber) • 101g Fat
• 231g
Protein
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Vegetable 3 Egg Scramble
1 serving
• 511
Cal
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Ingredients
for 1 serving:
1
tbsp
Butter
1
cup
Mixed vegetables
3
extra large
Egg
1/8
tsp
Salt
2
tbsp
Tomato sauce
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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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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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Granola
1 ounce
• 139
Cal
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Ingredients
for 1 ounce:
1
oz
Granola
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Spicy Chicken Fajita
2 fajita
• 905
Cal
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Ingredients
for 6 fajita
(eat 2
fajita
now, save
4 fajita
for leftovers):
3
breast, bone and skin removed
Chicken breast
1
tbsp
Olive oil
1
medium (2-1/2" dia)
Onions
1
pepper
Jalapeno peppers
12
tbsp
Salsa
1 1/2
cup, shredded
Cheddar cheese
6
tortilla (approx 7-8" dia)
Tortillas
6
tbsp
Sour cream
3
cup shredded
Lettuce
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Day 2
2528
Calories • 195g
Carbs (27g
Fiber) • 128g Fat
• 152g
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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Spicy Chicken Fajita
2 fajita
• 905
Cal
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Curried Egg Sandwiches
2 serving
• 571
Cal
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Ingredients
for 2 serving:
2
large
Egg
1/4
cup
Light mayonnaise
1/2
tsp
Curry powder
1/2
dash
Salt
1/2
dash
Pepper
4
slice
Whole-wheat bread
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Bev's Sauteed Yellow Squash
2 serving
• 320
Cal
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Ingredients
for 2 serving:
3
medium
Squash
1/8
cup
Butter
1/2
medium (2-1/2" dia)
Onions
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Day 3
2504
Calories • 212g
Carbs (28g
Fiber) • 100g Fat
• 187g
Protein
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Egg and Cheese Breakfast Sandwich
2 sandwich
• 523
Cal
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Ingredients
for 2 sandwich:
4
slice
Whole-wheat bread
2
spray , about 1/3 second
Pam cooking spray
2
extra large
Egg
2
slice (3/4 oz)
American cheese
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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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Spicy Chicken Fajita
2 fajita
• 905
Cal
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Mexican Casserole
2 serving
• 802
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
1 1/8
medium (2-1/2" dia)
Onions
3
cup, shredded
Cheddar cheese
1 1/2
cup
Salsa
1 1/2
can
Refried beans
6
tortilla
Tortillas
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Day 4
2472
Calories • 204g
Carbs (35g
Fiber) • 110g Fat
• 164g
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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Mexican Casserole
2 serving
• 802
Cal
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Chicken & Mayo Bagel
1 bagel
• 623
Cal
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Ingredients
for 1 bagel:
1
breast, bone and skin removed
Chicken breast
1
medium bagel (3-1/2" to 4" dia)
Bagels
3
slice, medium (1/4" thick)
Tomatoes
2
leaf, large
Lettuce
1
tbsp
Light mayonnaise
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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 5
2459
Calories • 169g
Carbs (31g
Fiber) • 125g Fat
• 164g
Protein
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Onion and Tomato Omelet
2 omelet
• 600
Cal
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Ingredients
for 2 omelet:
4
extra large
Egg
4
tbsp chopped
Onions
2
dash
Salt
1/2
cup, chopped or sliced
Tomatoes
2
tbsp
Vegetable oil
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Whole Wheat Toast
2 serving
• 141
Cal
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Ingredients
for 2 serving:
2
slice
Whole-wheat bread
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Mexican Casserole
2 serving
• 802
Cal
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Curried Egg Sandwiches
2 serving
• 571
Cal
|
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Ingredients
for 2 serving:
2
large
Egg
1/4
cup
Light mayonnaise
1/2
tsp
Curry powder
1/2
dash
Salt
1/2
dash
Pepper
4
slice
Whole-wheat bread
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Cottage Cheese with Radishes
2 serving
• 345
Cal
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Ingredients
for 2 serving:
2
cup, (not packed)
Cottage cheese
2
dash
Salt
2
dash
Pepper
1
cup slices
Radishes
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Day 6
2497
Calories • 244g
Carbs (23g
Fiber) • 87g Fat
• 201g
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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Peanut Butter Protein Yogurt
2 serving
• 712
Cal
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Ingredients
for 2 serving:
2
cup
Nonfat greek yogurt
2
scoop (30g)
Whey protein powder
2
tbsp
Peanut butter
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Ingredients
for 2 cup:
2
cup
Baby carrots
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Lovely Linguine
2 serving
• 796
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
1
tbsp
Olive oil
1
tbsp
Thyme
1 1/2
cloves, minced
Garlic
8
oz
Whole wheat pasta
2 1/2
cup, halves
Red peppers
3/8
cup
Butter
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Fried Broccoli
1 serving
• 60
Cal
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Ingredients
for 1 serving:
1/4
package (16 oz)
Broccoli
1/4
tbsp
Olive oil
1/8
tsp
Cayenne pepper
1/4
tsp
Salt
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Day 7
2488
Calories • 181g
Carbs (13g
Fiber) • 113g Fat
• 193g
Protein
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German French Toast
2 serving
• 869
Cal
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Ingredients
for 2 serving:
1/2
tsp
Butter
1
jumbo
Egg
1/4
cup
Reduced fat milk
4
slice, large
White bread
4
slice (1 oz)
Muenster cheese
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Lovely Linguine
2 serving
• 796
Cal
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Cheesy Chicken and Spinach
2 serving
• 778
Cal
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Ingredients
for 2 serving:
2
breast, bone and skin removed
Chicken breast
2
cup
Spinach
2
cup cherry tomatoes
Tomatoes
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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Vegetable 3 Egg Scramble
Directions are for original
recipe
of 1 serving
1. Melt the butter.
2. Mostly cook the vegetables.
3. Add the beaten eggs and then salt to the pan. Allow to cook until desired doneness.
4. Serve with tomato sauce.
5. Enjoy!
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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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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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Spicy Chicken Fajita
Directions are for original
recipe
of 6 fajita
1. Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes.
2. Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce.
3. Roll up it, folding in the ends, then slice in half.
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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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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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Bev's Sauteed Yellow Squash
Directions are for original
recipe
of 4 serving
1. Melt butter in large skillet.
2. Add onion and cook just till tender.
3. Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
4. Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
5. I add lots of salt and pepper.
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Egg and Cheese Breakfast Sandwich
Directions are for original
recipe
of 1 sandwich
1. Preheat oven to 400 degrees F.
2. Toast bread to just under desired doneness in oven.
3. Spray a non-stick pan with non-stick spray and cook eggs to desired doneness. Place cooked egg onto a slice of just under-toasted bread. Place cheese on top of egg and top with remaining slice of bread.
4. Return to oven and allow to cook until cheese is melted.
5. Serve hot and enjoy!
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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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Mexican Casserole
Directions are for original
recipe
of 4 serving
1. Dice onion
2. Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.
3. In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.
4. Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!
5. Bake until the cheese is melted, approximately 15 to 20 minutes.
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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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Chicken & Mayo Bagel
Directions are for original
recipe
of 1 bagel
1. Slice the bagel in half, and if desired toast lightly.
Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.
2. 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. Slice the cooked chicken breast into 1/2cm thick slices.
Slice the Tomatoes into 1/2cm thick slices.
3. Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel
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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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Onion and Tomato Omelet
Directions are for original
recipe
of 1 omelet
1. Scramble eggs in a bowl. Set aside.
2. Heat oil in skillet, add tomatoes and onions. Cook until soft.
3. Add eggs to skillet and begin to swirl until eggs are set. Season with salt.
4. Fold one side of omelette over and remove from pan.
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Whole Wheat Toast
Directions are for original
recipe
of 1 serving
1. Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.
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Cottage Cheese with Radishes
Directions are for original
recipe
of 1 serving
1. Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Vanilla protein milkshake
Directions are for original
recipe
of 1 shake
1. Mix in blender.
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Peanut Butter Protein Yogurt
Directions are for original
recipe
of 1 serving
1. Mix protein powder and peanut butter into greek yogurt until well-combined.
2. Enjoy!
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Lovely Linguine
Directions are for original
recipe
of 8 serving
1. Bring a large pot of lightly salted water to a boil. Add linguine and olive oil, cook for 8 to 10 minutes, until al dente, and drain.
2. Melt 2 tablespoons butter in a saucepan over medium heat. Stir in garlic, and cook until golden brown. Mix in remaining butter, thyme, and roasted red peppers. Continue to cook and stir until heated through. Serve over the cooked pasta.
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Fried Broccoli
Directions are for original
recipe
of 4 serving
1. Rinse and pat dry the broccoli.
2. Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
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German French Toast
Directions are for original
recipe
of 4 serving
1. Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk.
2. Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
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Cheesy Chicken and Spinach
Directions are for original
recipe
of 1 serving
1. Cook chicken in a saucepan, season as desired. (If stuffing, slice open center prior to cooking.)
2. Cut up tomatoes and spinach in to bite sized pieces.
3. Sauté vegetables in pan, season with garlic and salt as desired.
4. Shred or grate preferred cheese, like mozzarella, and add to pan.
5. When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
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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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