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Day 1
1161
Calories • 99g
Carbs (29g
Fiber) • 56g Fat
• 73g
Protein
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Zucchini Hash Browns
2 serving
• 264
Cal
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Ingredients
for 2 serving:
1
large
Egg
1
tsp
Garlic powder
1
tsp
Onion powder
1
dash
Pepper
1
dash
Salt
1
tbsp
Olive oil
1
large
Zucchini
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Ingredients
for 1 fruit:
1
fruit (2-5/8″ dia)
Oranges
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Spicy Chicken Celery Sticks
1 serving
• 342
Cal
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Ingredients
for 1 serving:
1
can (5 oz) yields
Canned chicken
2
tbsp
Light mayonnaise
1/2
tsp
Garlic powder
1/4
tsp
Salt
3
stalks, large (11 inches long)
Celery
2
tbsp
Pepper or hot sauce
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Simple Thai Pumpkin Soup
1 serving
• 162
Cal
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Ingredients
for 1 serving:
1/2
tbsp
Curry paste
1
cup
Vegetable Broth
1/4
cup
Pumpkin
1/4
cup
Coconut milk
1/4
pepper
Red peppers
1/4
tbsp
Fresh cilantro
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Grilled Polenta Chips
1 serving
• 245
Cal
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Ingredients
for 1 serving:
2
oz
Yellow Polenta
1/4
tbsp
Olive oil
1 1/2
oz
Nutritional Yeast
1/4
dash
Pepper
1/4
dash
Salt
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Day 2
1245
Calories • 123g
Carbs (24g
Fiber) • 43g Fat
• 96g
Protein
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Poached Eggs
2 serving
• 288
Cal
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Ingredients
for 2 serving:
4
large
Egg
2
tsp
Vinegar
1/2
tbsp
Salt
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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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Apples and Almond Butter
2 apple
• 317
Cal
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Ingredients
for 2 apple:
4
tsp
Almond butter
2
medium (3″ dia)
Apples
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Easy Grilled Chicken Teriyaki
2 serving
• 462
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
breast, bone and skin removed
Chicken breast
1 1/2
cup
Teriyaki sauce
3/8
cup
Lemon juice
3
tsp
Garlic
3
tsp
Sesame oil
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Day 3
1254
Calories • 109g
Carbs (26g
Fiber) • 52g Fat
• 95g
Protein
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Banana Egg Pancakes
2 pancakes
• 248
Cal
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Ingredients
for 2 pancakes:
1
medium (7″ to 7-7/8″ long)
Banana
2
large
Egg
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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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Easy Grilled Chicken Teriyaki
2 serving
• 462
Cal
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Easy Avocado with Shrimp
1 serving
• 384
Cal
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Ingredients
for 1 serving:
3
oz
Shrimp
1
wedge yields
Lemon juice
1
dash
Pepper
1
dash
Salt
1
fruit
Avocados
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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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Day 4
1224
Calories • 147g
Carbs (23g
Fiber) • 40g Fat
• 84g
Protein
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Green Kiwi Smoothie
1 serving
• 370
Cal
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Ingredients
for 1 serving:
1
cucumber (8-1/4″)
Cucumber
1
extra large (9″ or longer)
Banana
4
fruit (2″ dia)
Kiwi fruit
3
cup
Spinach
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Easy Grilled Chicken Teriyaki
2 serving
• 462
Cal
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Broccoli Salad
2 cup
• 393
Cal
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Ingredients
for 2 cup:
1 1/2
cup chopped
Broccoli
1/8
cup, chopped
Onions
1/8
cup (not packed)
Raisins
1 1/2
tbsp
Sesame seed dressing
1 1/2
strip cooked
Bacon
1/8
cup, hulled
Sunflower seed kernels
0.063
cup
Light mayonnaise
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Day 5
1221
Calories • 70g
Carbs (23g
Fiber) • 70g Fat
• 85g
Protein
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Cantaloupe
4 slices
• 94
Cal
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Ingredients
for 4 slices:
4
wedge, medium (1/8 of medium melon)
Melons
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Basic scrambled eggs
1 serving
• 282
Cal
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Ingredients
for 1 serving:
3
large
Egg
1/2
tbsp
Olive oil
1/2
tbsp chopped
Chives
1/2
tbsp, ground
Tarragon
1/2
dash
Salt
1/2
dash
Pepper
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Avocado
1 avocado
• 322
Cal
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Ingredients
for 1 avocado:
1
fruit
Avocados
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Roast Mushrooms
1 serving
• 108
Cal
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Ingredients
for 1 serving:
1/2
cup, whole
Mushrooms
0.063
cup
Parsley
1 1/4
cloves, minced
Garlic
3/4
tbsp
Olive oil
1/2
tsp
Lemon juice
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Easy Grilled Chicken
2 serving
• 416
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
breast, bone and skin removed
Chicken breast
1 1/2
cup
Italian dressing
3
large (2-1/4 per pound, approx 3-3/4″ lo
Red bell pepper
1 1/2
large
Zucchini
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Day 6
1218
Calories • 132g
Carbs (21g
Fiber) • 34g Fat
• 102g
Protein
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Over Easy Eggs
2 serving
• 194
Cal
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Ingredients
for 2 serving:
2
extra large
Egg
1
tsp
Margarine
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Ingredients
for 2 apple:
2
medium (3″ dia)
Apples
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Easy Grilled Chicken
2 serving
• 416
Cal
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Easy Garlic Chicken
1 serving
• 208
Cal
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Ingredients
for 1 serving:
1/2
tbsp
Olive oil
1/2
breast, bone and skin removed
Chicken breast
1/2
tsp
Garlic powder
1/4
tsp
Salt
1/4
tsp
Onion powder
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Banana
2 banana
• 210
Cal
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Ingredients
for 2 banana:
2
medium (7″ to 7-7/8″ long)
Banana
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Day 7
1246
Calories • 105g
Carbs (19g
Fiber) • 49g Fat
• 109g
Protein
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Watermelon Cooler Smoothie
2 serving
• 234
Cal
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Ingredients
for 2 serving:
1/2
medium
Pears
4
leaf, whole
Basil
4
cup, diced
Watermelon
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Easy Grilled Chicken
2 serving
• 416
Cal
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Paleo Chicken Spinach Meatballs
1 serving
• 400
Cal
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Ingredients
for 1 serving:
8
oz crumbled
Ground chicken
1/2
package (10 oz) yields
Spinach
1/2
tsp
Curry powder
1/2
cup, crushed, sliced, or chunks
Pineapple
1/2
dash
Salt
1/2
dash
Pepper
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Zucchini Hash Browns
Directions are for original
recipe
of 2 serving
1. Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
2. Mash zucchini until you have about 1 cup’s worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
3. Drop by spoonfuls into the hot skillet.
4. After browning on one side flip and brown the other side.
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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Spicy Chicken Celery Sticks
Directions are for original
recipe
of 1 serving
1. Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
2. Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
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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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Simple Thai Pumpkin Soup
Directions are for original
recipe
of 4 serving
1. In a large saucepan over medium heat, cook the curry paste for about 1 minute or until paste becomes fragrant.
2. Stir in broth and pumpkin. Cook for about 3 minutes or until soup starts to bubble.
3. Add most of the coconut milk, saving a small amount for garnish. Cook until hot, about 3 minutes.
4. Ladle into bowls, and garnish with a drizzle of coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.
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Grilled Polenta Chips
Directions are for original
recipe
of 4 serving
1. Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
2. Cut tube of polenta into 1/4″ to 1/2″ slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
3. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
4. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
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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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Strawberries
Directions are for original
recipe
of 1 cup
1. Wash and eat.
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Apples and Almond Butter
Directions are for original
recipe
of 1 apple
1. Core and quarter a medium apple. Spread with 2 tsp creamy natural almond butter.
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Easy Grilled Chicken Teriyaki
Directions are for original
recipe
of 4 serving
1. Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
2. Preheat grill for high heat.
3. Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
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Banana Egg Pancakes
Directions are for original
recipe
of 2 pancakes
1. Mash the ripe banana.
2. Beat the eggs and stir in the banana.
3. Pour onto lightly oiled frying pan. Flip when bubbles. You can usually make 2 small pancakes per 2 eggs/1 banana.
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Easy Avocado with Shrimp
Directions are for original
recipe
of 1 serving
1. Bring a pot of water to boil over high heat. Boil shrimp until pink and opaque, 2-4 minutes. Drain, and run under cold water in a colander to stop cooking. Peel shrimp if shelled and roughly chop into pieces.
2. Cut avocado in half and remove pit. Scoop out insides of avocado and chop into cubes. Stir avocado and shrimp together, then stuff back into avocado shells. Top with a squeeze of lemon, and a dash of salt and pepper. Serve.
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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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Green Kiwi Smoothie
Directions are for original
recipe
of 1 serving
1. Cut the cucumber (with peel), banana and kiwis into coins.
2. Add all ingredients and blend until smooth. Serve right away or pour into a bottle and take with you on the go.
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Broccoli Salad
Directions are for original
recipe
of 8 cup
1. Chop and fry bacon.
2. Mix ingredients in large bowl.
3. If preparing ahead of time, do not add sunflower seeds until serving.
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Cantaloupe
Directions are for original
recipe
of 8 slices
1. Cut cantaloupe into cubes or wedge slices. 1 cup of cubes is about 2 wedges of a medium melon (each wedge = 1/8 of a melon).
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Basic scrambled eggs
Directions are for original
recipe
of 2 serving
1. (Feel free to substitute the olive oil with coconut oil, or any oil that fits with your diet)
2. Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
3. Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
4. Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
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Avocado
Directions are for original
recipe
of 1 avocado
1. Cut in half and remove the pit.
2. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.
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Roast Mushrooms
Directions are for original
recipe
of 4 serving
1. If mushrooms are really large, halve them lengthwise
2. Toss mushrooms with chopped parsley, garlic, lemon juice
3. Place in dish, drizzle with olive oil
4. Bake 15 minutes at 450 F
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Easy Grilled Chicken
Directions are for original
recipe
of 4 serving
1. Place washed chicken breasts in large sealable bag. Add 1 cup fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
2. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing.
3. Grill chicken and veggies over medium heat.
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Over Easy Eggs
Directions are for original
recipe
of 2 serving
1. Melt 1 small teaspoon of margarine in a pan
2. Fry 2 eggs in a pan with a pot lid over top for about 2 minutes. Be careful not to break the yolks!
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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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Easy Garlic Chicken
Directions are for original
recipe
of 4 serving
1. Pour olive oil (or your preferred oil, like coconut oil) in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
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Watermelon Cooler Smoothie
Directions are for original
recipe
of 2 serving
1. Place all of the ingredients into a 40 fl oz (1.25 qt) processing bowl in the order listed and blend until smooth.
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Paleo Chicken Spinach Meatballs
Directions are for original
recipe
of 2 serving
1. Preheat oven to 375 degrees. Line a large baking sheet with nonstick foil and set aside.
2. Press pineapple in sieve to remove excess juice. Place in large bowl. Cook and drain spinach, squeezing out extra moisture and add to pineapple. Add ground chicken, curry powder, salt and pepper. Mix well using hands.
3. Roll meat mixture into 1 1/2 Tbsp sized balls. Place on prepared baking sheet. Bake in preheated oven for 12-15 minutes or until fully cooked.
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