Day 1
2951
Calories • 336g
Carbs (41g
Fiber) • 80g Fat
• 251g
Protein
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Oatmeal Banana Peanut Butter Chocolate Shake
2 shake
• 1340
Cal
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Ingredients
for 2 shake:
120
grams
Whey protein powder
2
medium (7" to 7-7/8" long)
Banana
1
cup
Oatmeal
4
tbsp
Peanut butter
4
cup
Water
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Tropical protein smoothie
2 smoothie
• 1090
Cal
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Ingredients
for 2 smoothie:
3
cup
Orange juice
2
medium (7" to 7-7/8" long)
Banana
120
grams
Whey protein powder
1
cup, halves
Strawberries
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Garlic Green Beans with Tofu
2 serving
• 521
Cal
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Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
8
tbsp
Olive oil
16
cloves, minced
Garlic
2
lb
Tofu
16
cup 1/2" pieces
Green beans
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Day 2
2950
Calories • 299g
Carbs (46g
Fiber) • 97g Fat
• 248g
Protein
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Oatmeal banana protein shake
2 shake
• 1093
Cal
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Ingredients
for 2 shake:
1
cup
Oatmeal
120
grams
Whey protein powder
1
medium (7" to 7-7/8" long)
Banana
2
tbsp
Flaxseed oil
3
cup
Water
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Ingredients
for 2 apple:
2
medium (3" dia)
Apples
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Garlic Green Beans with Tofu
3 serving
• 782
Cal
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Peachy Keen Chicken
1 serving
• 209
Cal
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Ingredients
for 1 serving:
1/2
cup, halves or slices
Peaches
1/8
tbsp
Honey
1
half breast (fillet)
Chicken breast
1/4
tbsp
Olive oil
1/4
dash
Pepper
1/4
dash
Salt
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Cottage Cheese with Banana
1 serving
• 253
Cal
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Ingredients
for 1 serving:
1
small (6" to 6-7/8" long)
Banana
1
cup, (not packed)
Cottage cheese
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Yogurt & Pineapple
2 serving
• 425
Cal
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Ingredients
for 2 serving:
16
oz
Nonfat greek yogurt
2
cup, crushed, sliced, or chunks
Pineapple
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Day 3
2924
Calories • 303g
Carbs (29g
Fiber) • 136g Fat
• 149g
Protein
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Morning Salmon Salad
1 toast slice
• 179
Cal
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Ingredients
for 1 toast slice:
1 1/2
oz
Atlantic salmon
1
slice
Whole-wheat bread
1
tsp chopped
Chives
1/2
dash
Pepper
1
tbsp
Cream cheese
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Garlic Green Beans with Tofu
3 serving
• 782
Cal
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Garlic Chili Pasta with Cauliflower
3 serving
• 1524
Cal
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Ingredients
for 5 serving
(eat 3
serving
now, save
2 serving
for leftovers):
1 1/4
head small (4" dia.)
Cauliflower
7 1/2
clove
Garlic
0.313
tsp
Crushed red pepper flakes
0.313
tsp
Salt
2 1/2
cup
Organic Vegetable Stock
15
oz
Whole wheat pasta
0.313
cup
Olive oil
2 1/2
tbsp
Parsley
2 1/2
tbsp
Pine nuts
5
tbsp
Nutritional Yeast
1 1/4
dash
Salt
1 1/4
dash
Pepper
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Protein-boosted Yogurt
1 serving
• 440
Cal
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Ingredients
for 1 serving:
1
scoop (30g)
Whey protein powder
8
oz
Greek yogurt
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Day 4
3024
Calories • 295g
Carbs (26g
Fiber) • 96g Fat
• 254g
Protein
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Orange-Vanilla Protein Smoothie
1 serving
• 390
Cal
|
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Ingredients
for 1 serving:
2
cup
Orange juice
3
tsp
Vanilla extract
1
scoop (30g)
Whey protein powder
1
cup
Ice cubes
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Nonfat greek yogurt
2 cup
• 283
Cal
|
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Ingredients
for 2 cup:
2
cup
Nonfat greek yogurt
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Whole Wheat Toast
1 serving
• 71
Cal
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Ingredients
for 1 serving:
1
slice
Whole-wheat bread
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Garlic Chili Pasta with Cauliflower
2 serving
• 1016
Cal
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Granola
1 ounce
• 139
Cal
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Ingredients
for 1 ounce:
1
oz
Granola
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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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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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Brussels Sprout Slaw
2 serving
• 27
Cal
|
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Ingredients
for 2 serving:
0.031
tsp
Salt
1/8
tbsp
Olive oil
1/4
tsp
Lemon juice
0.063
lb
Brussels sprouts
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Day 5
2961
Calories • 268g
Carbs (45g
Fiber) • 95g Fat
• 284g
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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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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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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Peanut Butter & Celery
1 serving
• 209
Cal
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Ingredients
for 1 serving:
2
tbsp
Peanut butter
2
stalks, large (11 inches long)
Celery
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Greek Pasta with Tomatoes and White Beans
2 serving
• 864
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
425.243
grams
Spinach
12
oz
Whole wheat pasta
3
can
Tomatoes
807.96
grams
White beans
3/4
cup, crumbled
Feta cheese
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Day 6
2950
Calories • 293g
Carbs (37g
Fiber) • 91g Fat
• 256g
Protein
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Oatmeal banana protein shake
2 shake
• 1093
Cal
|
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|
Ingredients
for 2 shake:
1
cup
Oatmeal
120
grams
Whey protein powder
1
medium (7" to 7-7/8" long)
Banana
2
tbsp
Flaxseed oil
3
cup
Water
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Greek Pasta with Tomatoes and White Beans
2 serving
• 864
Cal
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Healthy Caesar Salad
1 serving
• 461
Cal
|
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Ingredients
for 1 serving:
1
tbsp
Caesar salad dressing
3
cup
Spinach
1
breast, bone and skin removed
Chicken breast
1
tbsp
Olive oil
1
tbsp
Parmesan cheese
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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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Protein-boosted Yogurt
1 serving
• 440
Cal
|
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Ingredients
for 1 serving:
1
scoop (30g)
Whey protein powder
8
oz
Greek yogurt
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Day 7
2934
Calories • 310g
Carbs (31g
Fiber) • 102g Fat
• 214g
Protein
|
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Chocolate peanut protein shake
2 serving
• 1077
Cal
|
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Ingredients
for 2 serving:
60
grams
Whey protein powder
2
cup
Reduced fat milk
4
tbsp
Peanut butter
2
medium (7" to 7-7/8" long)
Banana
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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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Greek Pasta with Tomatoes and White Beans
2 serving
• 864
Cal
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Basic chicken quesadilla
2 quesadilla
• 852
Cal
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Ingredients
for 2 quesadilla:
1/2
cup, shredded
Monterey cheese
1/2
cup, shredded
Cheddar cheese
1/2
sprigs
Fresh cilantro
2
tortilla (approx 7-8" dia)
Tortillas
1/2
breast, bone and skin removed
Chicken breast
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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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Tropical protein smoothie
Directions are for original
recipe
of 1 smoothie
1. Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
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Garlic Green Beans with Tofu
Directions are for original
recipe
of 2 serving
1. 1. Rinse the beans and snip off their ends.
2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously.
3. 3. Add the tofu and cook for 5 more minutes.
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Oatmeal banana protein shake
Directions are for original
recipe
of 1 shake
1. Add everything to a blender with two scoops of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
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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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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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Cottage Cheese with Banana
Directions are for original
recipe
of 1 serving
1. Slice banana and combine with cottage cheese. Serve.
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Yogurt & Pineapple
Directions are for original
recipe
of 1 serving
1. Mix pineapple chunks with yogurt and enjoy!
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Morning Salmon Salad
Directions are for original
recipe
of 2 toast slice
1. Shred salmon with a fork (either pre-cooked or smoked).
2. Mix the cream cheese and salmon.
3. When cream cheese and salmon are mixed, add the chives and season with black pepper to taste. Spread on toast.
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Garlic Chili Pasta with Cauliflower
Directions are for original
recipe
of 4 serving
1. Preheat oven to 450 degrees F (232 C).
2. Chop cauliflower into small pieces. Take half of the garlic cloves and mince. Add cauliflower to a mixing bowl and drizzle with a tiny bit of the oil, add minced garlic, red pepper flakes, and salt. Toss to coat, then spread on a baking sheet and roast for 20 minutes, flipping/stirring once at the 15-minute mark to ensure even cooking. Sample and adjust seasonings as needed. Set aside.
3. Once cauliflower has reached the 10-minute mark, add 2 cups vegetable broth and about 4-5 cups water (or however much to generously cover your pasta) to a large pot and bring to a boil.
4. Once boiling, season well with salt and add pasta. Stir occasionally to prevent sticking and cook according to package instructions for ‘al dente’ - 7-10 minutes - then drain and set aside. Cover drainer with a towel to keep warm.
5. Heat the same large pot over medium-low heat. Once hot, add the oil and the remaining garlic cloves smashed NOT minced garlic. Sauté 1-2 minutes on both sides, or until garlic is fragrant and slightly golden brown. Remove garlic from pan and let cool slightly, then mince. Set aside.
6. Next add more red pepper flakes to infuse the olive oil for 1-2 minutes. Add cooked pasta, parsley, pine nuts, minced garlic, nutritional yeast, cauliflower, and toss to coat.
7. Remove from heat. Adjust seasonings as desired, adding salt or pepper if necessary. Serve hot with additional parsley and red pepper flakes. Enjoy!
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Protein-boosted Yogurt
Directions are for original
recipe
of 1 serving
1. Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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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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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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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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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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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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Brussels Sprout Slaw
Directions are for original
recipe
of 16 serving
1. Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts.
2. Holding each sprout by the stem end, finely shred them on the slicer.
3. Drizzle the slaw with olive oil, lemon juice, and salt and toss well.
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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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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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Peanut Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on celery and 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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Greek Pasta with Tomatoes and White Beans
Directions are for original
recipe
of 4 serving
1. Wash & chop spinach. Dice tomatoes. Drain and rinse beans.
2. Cook the pasta in a large pot of boiling salted water until al dente.
3. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
4. Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
5. Serve sauce over pasta, and sprinkle with feta.
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Healthy Caesar Salad
Directions are for original
recipe
of 1 serving
1. Spinach already comes in individual leaves, so you don't have to worry about ripping it apart in the morning when you're pressed for time.
2. Cook some chicken over the weekend and freeze it to increase the simplicity of preparing a lunchtime salad. To cook, 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.
3. Add chicken to the spinach before going to work.
4. In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
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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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Chocolate peanut protein shake
Directions are for original
recipe
of 1 serving
1. Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
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Basic chicken quesadilla
Directions are for original
recipe
of 4 quesadilla
1. For a much quicker recipe, cook the chicken beforehand if possible, and shred it. Combine the cheeses in a medium bowl.
2. Heat a large frying pan over medium heat until hot, about 3 minutes. Place a tortilla in the pan and sprinkle with half of the chicken, half of the cilantro, and and half of the cheese mixture. Top with a second tortilla and cook until the underside of the bottom tortilla is golden brown in several spots and half of the cheese is melted, about 3 minutes. Using a spatula, carefully flip the quesadilla over and cook until the underside of the second tortilla is crisp and golden brown in several spots and all of the cheese is melted, about 2 to 3 minutes more.
3. Slide the quesadilla from the pan onto a cutting board and cut into wedges. Repeat with the remaining ingredients to make a second quesadilla. Serve topped with guacamole, salsa, and sour cream, if desired.
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