Day 1
2519
Calories • 252g
Carbs (38g
Fiber) • 75g Fat
• 224g
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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Simple Caprese Sandwich
2 sandwich
• 707
Cal
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Ingredients
for 2 sandwich:
2
slice, large (6" x 2-1/2" x 1-3/4")
Sourdough bread
2
oz
Mozzarella cheese
4
slice, medium (1/4" thick)
Tomatoes
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Red Bell Pepper and Hummus
1 serving
• 139
Cal
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Ingredients
for 1 serving:
1/4
cup
Hummus
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Kung Pao Tempeh
2 serving
• 975
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
24
oz
Tempeh
6
cup
Mixed vegetables
6
tsp
Soy sauce
3/4
cup
Peanuts
3
dash
Salt
3
dash
Pepper
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Day 2
2511
Calories • 200g
Carbs (30g
Fiber) • 112g Fat
• 193g
Protein
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Cheese Egg White Omelette
2 omelette
• 590
Cal
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Ingredients
for 2 omelette:
2
large
Egg
2
dash
Salt
1/2
cup, shredded
Mozzarella cheese
2
dash
Pepper
8
egg white (separated from yolk)
Egg white
1
tbsp
Butter
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Strawberries
2 cup
• 92
Cal
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Ingredients
for 2 cup:
2
cup, whole
Strawberries
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Kung Pao Tempeh
2 serving
• 975
Cal
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Fettucine Alfredo
1 serving
• 312
Cal
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Ingredients
for 1 serving:
1/8
cup, fluid (yields 2 cups whipped)
Heavy whipping cream
1/8
stick
Butter
0.083
cup
Parmesan cheese
2
oz
Pasta
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Cottage Cheese & Raisins
2 serving
• 542
Cal
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Ingredients
for 2 serving:
1/2
cup (not packed)
Raisins
2
cup, (not packed)
Cottage cheese
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Day 3
2525
Calories • 220g
Carbs (27g
Fiber) • 100g Fat
• 207g
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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Kung Pao Tempeh
2 serving
• 975
Cal
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Alfredo Mostaccioli
2 serving
• 851
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
0.188
tsp
Pepper
0.094
tsp
Garlic powder
3/4
tsp
Salt
3/4
cup
Parsley
12
oz
Whole wheat pasta
3/4
cup, fluid (yields 2 cups whipped)
Heavy whipping cream
3/8
cup
Butter
3/8
cup
Parmesan cheese
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Day 4
2521
Calories • 292g
Carbs (23g
Fiber) • 84g Fat
• 167g
Protein
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Carrot-Orange Juice
16 fl oz.
• 262
Cal
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Ingredients
for 16 fl oz.:
3
large (7-1/4" to 8-/1/2" long)
Carrots
2
large (3-1/16" dia)
Oranges
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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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Alfredo Mostaccioli
2 serving
• 851
Cal
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Fettucine Alfredo
1 serving
• 312
Cal
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Ingredients
for 1 serving:
1/8
cup, fluid (yields 2 cups whipped)
Heavy whipping cream
1/8
stick
Butter
0.083
cup
Parmesan cheese
2
oz
Pasta
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Yogurt & Banana
2 serving
• 478
Cal
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Ingredients
for 2 serving:
16
oz
Nonfat greek yogurt
2
medium (7" to 7-7/8" long)
Banana
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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 5
2537
Calories • 247g
Carbs (18g
Fiber) • 116g Fat
• 138g
Protein
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Baked Spinach and Eggs
1 serving
• 461
Cal
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Ingredients
for 1 serving:
6
cup
Spinach
4
large
Egg
1
dash
Salt
1
dash
Pepper
1/4
cup, crumbled
Feta cheese
1
tsp
Butter
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Blueberries
1 cup
• 84
Cal
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Ingredients
for 1 cup:
1
cup
Blueberries
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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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Alfredo Mostaccioli
2 serving
• 851
Cal
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Tortellini Southwest
3 serving
• 1000
Cal
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Ingredients
for 9 serving
(eat 3
serving
now, save
6 serving
for leftovers):
2 1/4
tbsp
Fresh cilantro
2 1/4
cup, diced
Mozzarella cheese
0.281
tsp, ground
Cumin
574.078
grams
Tortellini
3 3/8
cup
Pasta sauce
255.15
grams
Peppers
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Day 6
2538
Calories • 273g
Carbs (26g
Fiber) • 106g Fat
• 134g
Protein
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Egg in a nest
2 piece
• 383
Cal
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Ingredients
for 2 piece:
2
large
Egg
2
slice regular
Multi-grain bread
1
dash
Salt
1
tbsp
Butter
1
dash
Pepper
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Tortellini Southwest
3 serving
• 1000
Cal
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Fettuccine alfredo
2 serving
• 801
Cal
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Ingredients
for 2 serving:
0.188
cup, fluid (yields 2 cups whipped)
Heavy whipping cream
1 1/4
tbsp
Butter
0.188
tsp
Pepper
0.063
tsp
Salt
3/8
cup
Parmesan cheese
4
oz
Whole wheat pasta
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Balsamic Asparagus
2 serving
• 115
Cal
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Ingredients
for 2 serving:
12
spear, large (7-1/4" to 8-1/2")
Asparagus
1/2
tbsp
Olive oil
1/2
tbsp
Balsamic vinegar
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Spicy Yogurt Dip with Carrots
2 serving
• 240
Cal
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Ingredients
for 2 serving:
2
tsp
Pepper or hot sauce
2.098
cup strips or slices
Carrots
8
oz
Nonfat greek yogurt
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Day 7
2528
Calories • 232g
Carbs (23g
Fiber) • 116g Fat
• 138g
Protein
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Egg in a Cup
2 serving
• 370
Cal
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Ingredients
for 2 serving:
2
large
Egg
10
cracker square
Saltines
1
tbsp
Butter
1
dash
Salt
1
dash
Pepper
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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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Tortellini Southwest
3 serving
• 1000
Cal
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Sweet Grilled Cheese
2 serving
• 943
Cal
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Ingredients
for 2 serving:
4
tsp
Butter
4
slice
Whole-wheat bread
4
slice (1 oz)
Cheddar cheese
4
tsp packed
Brown sugar
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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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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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Simple Caprese Sandwich
Directions are for original
recipe
of 1 sandwich
1. Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
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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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Kung Pao Tempeh
Directions are for original
recipe
of 2 serving
1. Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.
2. In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.
3. Mix vegetables, baked tempeh, and peanuts and enjoy!
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Cheese Egg White Omelette
Directions are for original
recipe
of 1 omelette
1. Whisk one whole egg with egg whites season with salt and pepper
2. heat non stick skillet to medium low heat. add butter and allow to melt.
3. when butter is melted add egg and begin to swirl pan until egg covers the entire surface. continue to swirl making sure every part of egg begins to get cooked.
4. add cheese to 1/2 of omelette and fold the other side of the omelette over and allow cheese to melt. about one minute.
5. when omelette is finished gently slide onto plate.
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Strawberries
Directions are for original
recipe
of 1 cup
1. Wash and eat.
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Fettucine Alfredo
Directions are for original
recipe
of 4 serving
1. PREPARATION: Cut butter into pieces.
2. Cook fettuccine in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain pasta.
3. Meanwhile, bring cream and butter to a simmer in a 12-inch heavy skillet over medium-low heat, adding salt and pepper.
4. Add fettuccine, 1/4 cup reserved water, and cheese to sauce and toss. Add more cooking water if necessary.
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Cottage Cheese & Raisins
Directions are for original
recipe
of 1 serving
1. Mix raisins into cottage cheese and enjoy!
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Alfredo Mostaccioli
Directions are for original
recipe
of 8 serving
1. Chop parsley.
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. Combine heavy cream and butter in a Dutch oven or large, heavy saucepan over medium heat. Heat until butter melts, stirring occasionally; be careful not to bring mixture to a boil. Stir in Parmesan cheese, parsley, salt, pepper and garlic powder. Toss with cooked pasta and serve immediately.
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Carrot-Orange Juice
Directions are for original
recipe
of 16 fl oz.
1. Chop top off carrots and scrub clean, but don't peel. Cut or peel away orange rind and cut into sections small enough to fit your juicer. Juice oranges first, as its antioxidants will protect the nutrients in the carrots.
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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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Yogurt & Banana
Directions are for original
recipe
of 1 serving
1. Slice banana and mix with yogurt. Enjoy!
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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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Baked Spinach and Eggs
Directions are for original
recipe
of 1 serving
1. Preheat the oven to 400°F. Lightly grease with butter an individual ramekin or other small oven safe dish that can accommodate the eggs and spinach.
2. Place the spinach in a deep skillet or a large frying pan. Add a little water (2-3 Tablespoons). Using medium heat, cook the spinach just until wilted, roughly 3-4 minutes. Use either your hand or a spatula to pack in the spinach. Drain the excess water well.
3. Distribute the spinach evenly among the prepared ramekins or oven-safe dishes. Crack 1-2 eggs on top of the spinach. Season lightly with salt and pepper - lightly because Feta cheese is pretty salty on its own. Sprinkle the crumbled feta cheese on top.
4. Place the baking dishes or ramekins on a cookie sheet and bake for about 15-18 minutes or until the eggs are set/cooked (whites are set and yolks look firm on the edges) to your liking. Enjoy!
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Blueberries
Directions are for original
recipe
of 1 cup
1. Wash and enjoy
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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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Tortellini Southwest
Directions are for original
recipe
of 4 serving
1. Chop cilantro.
2. In a large pot of salted water boil tortellini until al dente. Drain well.
3. In a 1-1/2 quart saucepan combine sauce, green chilies, cilantro and cumin. Simmer over medium-low heat for 5 minutes.
4. Place tortellini on a serving platter and pour tomato sauce mixture evenly over pasta. Sprinkle cheese over sauce and serve.
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Egg in a nest
Directions are for original
recipe
of 2 piece
1. Cut or tear a 2-inch hole out of the center of each slice of bread.
2. Melt the butter in a large nonstick frying pan over medium heat until foaming. Add the bread slices. Crack an egg into each bread hole, season with salt and pepper, and cook until the bottoms are golden brown, about 3 to 4 minutes. Using a flat spatula, flip and cook until the second side is golden brown, about 3 minutes more for runny yolks. Serve immediately.
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Fettuccine alfredo
Directions are for original
recipe
of 8 serving
1. Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles).
2. Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready.
3. Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling.
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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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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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Egg in a Cup
Directions are for original
recipe
of 2 serving
1. Bring a pot of water to a boil. (Use enough water to just cover the eggs once their in your pot.) Add eggs, and cook for 3 minutes. The yolks need to be runny.
2. While the eggs cook, crush the crackers into two coffee mugs with the butter. When the eggs are done, remove from the water, and peel.
3. Place one soft-boiled egg into each cup. Mix into the crackers, and season with salt and pepper.
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Sweet Grilled Cheese
Directions are for original
recipe
of 1 serving
1. Heat a skillet over medium heat. Spread butter onto one side of a piece of bread and place butter side down in the skillet. Place one piece of cheese on top of the bread, then sprinkle with brown sugar. Top with the other slice of cheese. Butter the other slice of bread and place on top with the butter side up. Fry on each side until golden brown, 3 to 5 minutes per side.
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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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