Day 1
1180
Calories • 140g
Carbs (18g
Fiber) • 37g Fat
• 80g
Protein
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Poached Eggs
1 serving
• 144
Cal
|
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|
Ingredients
for 1 serving:
2
large
Egg
1
tsp
Vinegar
1/4
tbsp
Salt
|
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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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Banana, Peanut Butter and Raisins
2 banana
• 354
Cal
|
|
|
Ingredients
for 2 banana:
2
medium (7" to 7-7/8" long)
Banana
4
tsp
Peanut butter
10
raisins
Raisins
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Seitan and Mushrooms in Paprika Cream
1 serving
• 322
Cal
|
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Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
1 1/8
tbsp
Olive oil
1 1/2
medium (2-1/2" dia)
Onions
12
oz
Seitan
2 1/4
cup sliced
Mushrooms
1 1/2
fl oz
Red wine
3/8
cup
Almond milk
3/8
cup
Coconut milk
1 1/2
tbsp
Wheat flour
1 1/2
tsp
Paprika
3/4
dash
Salt
3/4
dash
Pepper
3/4
tbsp
Parsley
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Day 2
1222
Calories • 96g
Carbs (35g
Fiber) • 57g Fat
• 74g
Protein
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Raspberry Chia Seed Pudding
1 serving
• 357
Cal
|
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Ingredients
for 1 serving:
1
cup (8 fl oz)
Coconut Milk Unsweetened
1/2
cup
Raspberries
4
tbsp
Chia Seeds
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Seitan and Mushrooms in Paprika Cream
1 serving
• 322
Cal
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Canned Vegetable Soup with Tofu
4 cups
• 543
Cal
|
|
|
Ingredients
for 4 cups:
2
can (10.5 oz)
Vegetarian vegetable soup
300
grams
Tofu
4
tbsp
Parsley
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Day 3
1188
Calories • 94g
Carbs (15g
Fiber) • 47g Fat
• 107g
Protein
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Manicotti Pancakes I
2 serving
• 121
Cal
|
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Ingredients
for 2 serving:
0.143
cup
Water
0.571
extra large
Egg
0.143
tsp
Salt
0.143
cup
Wheat flour
0.143
tbsp
Olive oil
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Nonfat yogurt
2 bowl
• 274
Cal
|
|
|
Ingredients
for 2 bowl:
2
cup (8 fl oz)
Nonfat yogurt
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Seitan and Mushrooms in Paprika Cream
1 serving
• 322
Cal
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Broiled sesame tofu
2 serving
• 471
Cal
|
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
2
tbsp
Soy sauce
1/2
tbsp
Vegetable oil
1
dash
Pepper
2
cup chopped
Carrots
2
cup
Tofu
1
tsp
Balsamic vinegar
1
large
Scallions
1/4
tsp
Sesame oil
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Day 4
1165
Calories • 121g
Carbs (28g
Fiber) • 42g Fat
• 91g
Protein
|
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Cottage Cheese with Raspberries
2 serving
• 323
Cal
|
|
|
Ingredients
for 2 serving:
1 1/2
cup, (not packed)
Cottage cheese
0.66
tbsp
Coconut meat
1/2
cup
Raspberries
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Broiled sesame tofu
2 serving
• 471
Cal
|
|
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Apples
1 medium (3" dia)
• 95
Cal (182 g)
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Sweet Potato Pudding
1 half sweet potato
• 119
Cal
|
|
|
Ingredients
for 1 half sweet potato:
1/2
sweetpotato, 5" long
Sweet potato
1/4
tsp
Cinnamon
1/4
cup
Tofu yogurt
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Microwave Poached Eggs
1 serving
• 72
Cal
|
|
|
Ingredients
for 1 serving:
1
large
Egg
0.13
tsp
Vinegar
1/3
cup
Water
|
|
|
|
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Baby carrots
1 cup
• 86
Cal (246 g)
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Day 5
1224
Calories • 115g
Carbs (31g
Fiber) • 56g Fat
• 78g
Protein
|
|
|
|
|
Basic egg white omelet
2 omelet
• 456
Cal
|
|
|
Ingredients
for 2 omelet:
8
large
Egg white
4
tbsp
Reduced fat milk
2
dash
Salt
2
dash
Pepper
2
tbsp
Butter
4
tbsp
Parmesan cheese
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Strawberries
2 cup
• 92
Cal
|
|
|
Ingredients
for 2 cup:
2
cup, whole
Strawberries
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Spinach salad
1 serving
• 175
Cal
|
|
|
Ingredients
for 1 serving:
5
cup
Spinach
2
large
Scallions
1/2
lemon yields
Lemon juice
1
tbsp
Olive oil
1
dash
Pepper
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|
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Granola
1 ounce
• 139
Cal
|
|
|
Ingredients
for 1 ounce:
1
oz
Granola
|
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Cumin Lentils in Endive Leaves
1 serving
• 317
Cal
|
|
|
Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
3
cup
Lentils
6
tbsp chopped
Shallots
6
tsp, whole
Fennel seed
3
tsp, ground
Cumin
12
oz
Nonfat greek yogurt
3/4
cup
Parsley
3/4
tsp
Pepper
3/4
tsp
Salt
1 1/2
head
Endive
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Watermelon
1 cup, diced
• 46
Cal (152 g)
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Day 6
1186
Calories • 129g
Carbs (31g
Fiber) • 38g Fat
• 91g
Protein
|
|
|
|
|
Cottage Cheese with Raspberries
1 serving
• 161
Cal
|
|
|
Ingredients
for 1 serving:
3/4
cup, (not packed)
Cottage cheese
1/3
tbsp
Coconut meat
1/4
cup
Raspberries
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Whole Wheat Toast
2 serving
• 141
Cal
|
|
|
Ingredients
for 2 serving:
2
slice
Whole-wheat bread
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|
|
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Cumin Lentils in Endive Leaves
1 serving
• 317
Cal
|
|
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Banana
1 medium (7" to 7-7/8" long)
• 105
Cal (118 g)
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Seared Scallions with Poached Eggs
1 serving
• 267
Cal
|
|
|
Ingredients
for 1 serving:
1 1/2
tbsp
Olive oil
1
large
Egg
1/2
dash
Pepper
1/2
cup, chopped
Scallions
1/2
tsp
Lemon juice
1/2
dash
Salt
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|
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Cottage Cheese & Raspberries
1 serving
• 195
Cal
|
|
|
Ingredients
for 1 serving:
1
cup, (not packed)
Cottage cheese
1/2
cup
Raspberries
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Day 7
1182
Calories • 127g
Carbs (32g
Fiber) • 36g Fat
• 96g
Protein
|
|
|
|
|
2 Ingredient Protein Pancakes
1 serving
• 237
Cal
|
|
|
Ingredients
for 1 serving:
0.952
jumbo
Egg
3
egg white (separated from yolk)
Egg white
0
small (6" to 6-7/8" long)
Banana
|
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|
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|
Nonfat greek yogurt
1 cup
• 142
Cal
|
|
|
Ingredients
for 1 cup:
1
cup
Nonfat greek yogurt
|
|
|
|
|
|
Cumin Lentils in Endive Leaves
1 serving
• 317
Cal
|
|
|
|
|
|
|
Raspberries
1 cup
• 64
Cal (123 g)
|
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Spinach Cheese Pasta
2 serving
• 361
Cal
|
|
|
Ingredients
for 3 serving
(eat 2
serving
now, save
1 serving
for leftovers):
3/4
clove
Garlic
3/8
cup, (not packed)
Cottage cheese
3/4
cup
Spinach
3/8
cup
Parmesan cheese
1/8
cup
Olive oil
3/4
cup
Egg noodles
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Oranges
1 fruit (2-5/8" dia)
• 62
Cal (131 g)
|
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Day 8
1153
Calories • 109g
Carbs (25g
Fiber) • 50g Fat
• 79g
Protein
|
|
|
|
|
Oatmeal Cottage Cheese Pancakes
1 serving
• 306
Cal
|
|
|
Ingredients
for 1 serving:
1/2
cup
Oatmeal
1/2
cup, (not packed)
Cottage cheese
1
tsp
Vanilla extract
4
large
Egg white
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|
|
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|
Oranges
2 fruit
• 123
Cal
|
|
|
Ingredients
for 2 fruit:
2
fruit (2-5/8" dia)
Oranges
|
|
|
|
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|
Spinach Cheese Pasta
1 serving
• 181
Cal
|
|
|
|
|
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|
Garlic Kale
1 serving
• 81
Cal
|
|
|
Ingredients
for 1 serving:
1/2
cup, chopped
Kale
1/2
tbsp
Olive oil
1
cloves, minced
Garlic
|
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Asparagus Noodle Carbonara
2 serving
• 417
Cal
|
|
|
Ingredients
for 2 serving:
1
lb
Asparagus
2
oz
Pancetta
1/2
cloves, minced
Garlic
1
extra large
Egg
1/4
cup
Parmesan cheese
1/2
dash
Pepper
1/2
dash
Salt
1/2
tbsp
Parsley
|
|
|
|
|
|
Strawberries
1 cup, whole
• 46
Cal (144 g)
|
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|
|
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Poached Eggs
Directions are for original
recipe
of 1 serving
1. Add a small dash of vinegar and salt to a pan of steadily simmering water.
2. Crack eggs individually into a small cup.
3. Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
4. Slowly tip the egg into the water, white first. Leave to cook for three minutes.
5. Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
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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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Banana, Peanut Butter and Raisins
Directions are for original
recipe
of 1 banana
1. Slice ripe banana lengthwise and spread with 2 tsp creamy natural peanut butter. Dot the top with 5 raisins.
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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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Seitan and Mushrooms in Paprika Cream
Directions are for original
recipe
of 4 serving
1. Heat the oil in a wide skillet. Add the onions and sauté over medium heat until translucent. Add the seitan and mushrooms, cover, and cook, stirring occasionally, until the onions are golden brown and the seitan is touched here and there with golden brown. Pour in the wine and stir.
2. In a small bowl or glass, use about half of the coconut milk to dissolve the flour into a smooth paste, using a whisk. Add the remaining coconut milk, and whisk again. Stir in the paprika and cook over low heat for 5 minutes longer.
3. Pour the sauce into the skillet with the seitan and mushrooms. If the sauce becomes too thick, loosen with a little additional nondairy milk. Season with salt and pepper and serve at once on its own or over grains. Garnish each serving with a sprinkling of extra paprika and some parsley.
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Raspberry Chia Seed Pudding
Directions are for original
recipe
of 1 serving
1. Combine the milk and fruit in a blender. Blend until smooth and pour into a resealable container. Mix in chia seeds and stir well. Refrigerate at least 2 hours or overnight. Enjoy!
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Canned Vegetable Soup with Tofu
Directions are for original
recipe
of 2 cups
1. Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
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Manicotti Pancakes I
Directions are for original
recipe
of 14 serving
1. Combine flour, eggs, olive oil, salt and water in a medium bowl; stir until smooth. Heat a 7 inch skillet over medium-high heat and lightly brush with olive oil. Ladle enough batter into pan to cover the bottom. Cook until top is set and bottom is brown, about 30 seconds. Lift pancake onto parchment paper and repeat.
2. Optional: Stuff with meat or cheese filling, top with tomato sauce and bake. If you do, make sure to add it to the plan to track the macros!
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Broiled sesame tofu
Directions are for original
recipe
of 4 serving
1. Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
2. Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
3. Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
4. Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
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Cottage Cheese with Raspberries
Directions are for original
recipe
of 1 serving
1. Spoon cottage cheese into a bowl. Sprinkle with coconut flakes, and top with fresh rinsed raspberries.
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Sweet Potato Pudding
Directions are for original
recipe
of 1 half sweet potato
1. Pierce half of a sweet potato with a fork several times. Microwave for 4-5 minutes, carefully flipping halfway through, until cooked.
2. Mash 1/2 cooked sweet potato in a bowl and mix in cinnamon. Top with 1/4 cup low-fat vanilla-flavoured yogurt (or vegan equivalent).
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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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Basic egg white omelet
Directions are for original
recipe
of 1 omelet
1. Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
2. Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
3. Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
4. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
5. Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
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Strawberries
Directions are for original
recipe
of 1 cup
1. Wash and eat.
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Spinach salad
Directions are for original
recipe
of 2 serving
1. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
2. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
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Cumin Lentils in Endive Leaves
Directions are for original
recipe
of 1 serving
1. Drain canned lentils, rinse and let drain well. Set aside.
2. Chop and dry-sauté the shallots without oil until slightly charred for about 5 minutes in a skillet. Remove form the heat and place them in a bowl. Add fennel seeds, cumin, yoghurt and lentils and stir to combine. Add the chopped parsley and season to taste with pepper and salt. Fill the cavity of the endive leaves with a heaping spoonful of the lentil dip and garnish with chopped parsley. Enjoy!
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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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Seared Scallions with Poached Eggs
Directions are for original
recipe
of 2 serving
1. Mince 1 whole scallion, transfer to a bowl, and whisk in 2 tablespoons oil and lemon juice. Season to taste with salt and pepper and set scallion sauce aside. Put the remaining scallions on a plate. Drizzle with remaining oil and toss to coat. Season to taste with salt and pepper. Heat a large cast-iron grill pan or skillet over medium-high heat. Cook scallions, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between plates.
2. Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup, making sure it's completely submerged. To lower risk of the yolk exploding, you may want to gently prick it with a wooden toothpick or tip of a knife.
3. Cover each mug with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute (cooking time will vary depending on microwave). Uncover; using a slotted spoon, transfer egg to top of 1 serving of scallions. Dress with half of the scallion sauce. Repeat with remaining egg and sauce; serve.
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Cottage Cheese & Raspberries
Directions are for original
recipe
of 1 serving
1. Combine cottage cheese and raspberries; serve.
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2 Ingredient Protein Pancakes
Directions are for original
recipe
of 1 serving
1. Mash the banana and crack the eggs in it, stirring until the mixture becomes blended.
2. Heat a greased griddle on medium heat and pour about a 2.5 inch wide puddle of batter.
3. Delicately flip the pancake after about 25 seconds or when it browns.
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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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Spinach Cheese Pasta
Directions are for original
recipe
of 8 serving
1. Press garlic.
2. Bring a large pot of lightly salted water to a boil. Add egg noodles and cook for 8 to 10 minutes or until al dente. Drain, and return to the pot.
3. Heat the olive oil in a skillet, and cook the garlic and spinach 3 to 5 minutes, until well coated. Transfer to the pot with the drained pasta. Toss in the cottage cheese. Top with Parmesan cheese to serve.
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Oatmeal Cottage Cheese Pancakes
Directions are for original
recipe
of 1 serving
1. Blend all ingredients in blender.
2. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
3. Top with your favorite pancake topping!
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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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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Asparagus Noodle Carbonara
Directions are for original
recipe
of 4 serving
1. Slice the asparagus with a vegetable peeler/spiralizer; reserve the tips. Steam the asparagus tips and set aside, reserving some of the cooking water.
2. Meanwhile, cook the pancetta in a pan over medium heat, pour off all but a tablespoon of the grease from the pan; add the garlic, cook for 30 seconds.
3. Add the garlic and asparagus noodles and cook until the asparagus noodles are tender, about a minute.
4. Remove from heat, mix in the mixture of the eggs, parmesan, pepper, salt, parsley, and enough of the reserved cooking water to make a creamy sauce with the asparagus noodles. Toss with the steamed asparagus tips.
5. Serve immediately and enjoy!
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