Day 1
1489
Calories • 98g
Carbs (20g
Fiber) • 65g Fat
• 125g
Protein
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Egg in a Cup
1 serving
• 185
Cal
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Ingredients
for 1 serving:
1
large
Egg
5
cracker square
Saltines
1/2
tbsp
Butter
1/2
dash
Salt
1/2
dash
Pepper
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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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Bell Pepper and Hummus Snack
2 serving
• 201
Cal
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Ingredients
for 2 serving:
2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
4
tbsp
Hummus
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Granola
2 ounce
• 277
Cal
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Ingredients
for 2 ounce:
2
oz
Granola
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Mesquite Garlic Trout
2 serving
• 548
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
1 1/2
tsp
Grill Creations Smokey Mesquite Seasoning
1 1/2
tsp
Salt
48
oz
Trout
6
tsp
Garlic
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Day 2
1510
Calories • 75g
Carbs (21g
Fiber) • 60g Fat
• 171g
Protein
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Egg in a nest
1 piece
• 191
Cal
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Ingredients
for 1 piece:
1
large
Egg
1
slice regular
Multi-grain bread
1/2
dash
Salt
1/2
tbsp
Butter
1/2
dash
Pepper
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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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Mesquite Garlic Trout
2 serving
• 548
Cal
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Cucumbers and Egg Salad
1 serving
• 122
Cal
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Ingredients
for 1 serving:
1
large
Egg
1
small (6-3/8" long)
Cucumber
1
small
Pickles
3/4
tbsp
Light mayonnaise
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Artichokes
2 serving
• 365
Cal
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Ingredients
for 2 serving:
2
artichoke, large
Artichokes
2
tbsp
Butter
2
cloves, minced
Garlic
1
dash
Salt
1
dash
Pepper
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Day 3
1552
Calories • 93g
Carbs (27g
Fiber) • 74g Fat
• 129g
Protein
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Pesto Scrambled Eggs
1 pan
• 276
Cal
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Ingredients
for 1 pan:
1/2
tbsp
Butter
2
large
Egg
1
tbsp
Basil Pesto
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Mesquite Garlic Trout
2 serving
• 548
Cal
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Curried Egg Sandwiches
1 serving
• 286
Cal
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Ingredients
for 1 serving:
1
large
Egg
1/8
cup
Light mayonnaise
1/4
tsp
Curry powder
1/4
dash
Salt
1/4
dash
Pepper
2
slice
Whole-wheat bread
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Ingredients
for 2 cup:
2
cup
Baby carrots
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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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Day 4
1478
Calories • 129g
Carbs (22g
Fiber) • 60g Fat
• 106g
Protein
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Curry Cheddar Scrambled Eggs
2 serving
• 437
Cal
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Ingredients
for 2 serving:
1/2
tsp
Curry powder
2
dash
Salt
2
dash
Pepper
4
large
Egg
4
tbsp, shredded
Cheddar cheese
1
tsp
Butter
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Hummus pocket sandwich
1 pocket
• 445
Cal
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Ingredients
for 1 pocket:
3
cherry
Tomatoes
1
pita, large (6-1/2" dia)
Pita bread
1/2
cup
Hummus
1/4
cup
Alfalfa sprouts
1/2
tbsp
Olive oil
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Ingredients
for 4 stalks:
4
stalk, medium (7-1/2" - 8" long)
Celery
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Chicken Kabobs
2 serving
• 570
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
large (2-1/4 per lb, approx 3-3/4" long,
Green bell pepper
1 1/2
large
Onions
1 1/2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1 1/2
cup (8 fl oz)
Barbecue sauce
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Day 5
1542
Calories • 156g
Carbs (19g
Fiber) • 52g Fat
• 116g
Protein
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Zucchini Hash Browns
3 serving
• 397
Cal
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Ingredients
for 3 serving:
1 1/2
large
Egg
1 1/2
tsp
Garlic powder
1 1/2
tsp
Onion powder
1 1/2
dash
Pepper
1 1/2
dash
Salt
1 1/2
tbsp
Olive oil
1 1/2
large
Zucchini
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Banana
1 banana
• 105
Cal
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Chicken Kabobs
2 serving
• 570
Cal
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BBQ Chicken Sandwich
1 Sandwich
• 470
Cal
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Ingredients
for 1 Sandwich:
1/2
breast, bone and skin removed
Chicken breast
2
slice
Whole-wheat bread
1
serving 2 tbsp
Barbecue sauce
1
oz
Cheddar cheese
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Day 6
1562
Calories • 124g
Carbs (21g
Fiber) • 65g Fat
• 122g
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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Chicken Kabobs
2 serving
• 570
Cal
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Chickpea and Rosemary Frittata
2 serving
• 486
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
4
large
Egg
1/3
cup
Parmesan cheese
2
cup
Chickpeas
2
tbsp
Rosemary
1
tbsp
Olive oil
1
dash
Salt
1
dash
Pepper
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Watermelon
1 cup, diced
• 46
Cal (152 g)
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Day 7
1563
Calories • 123g
Carbs (26g
Fiber) • 72g Fat
• 107g
Protein
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Smoked salmon and cottage sandwich
2 sandwich
• 455
Cal
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Ingredients
for 2 sandwich:
6
oz, boneless
Chinook salmon
4
oz
Cottage cheese
6
slice, medium (1/4" thick)
Tomatoes
2
slice
Whole-wheat bread
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Chickpea and Rosemary Frittata
2 serving
• 486
Cal
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Sweet Grilled Cheese
1 serving
• 471
Cal
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Ingredients
for 1 serving:
2
tsp
Butter
2
slice
Whole-wheat bread
2
slice (1 oz)
Cheddar cheese
2
tsp packed
Brown sugar
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Mediterranean Beats with Garlic
1 serving
• 150
Cal
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Ingredients
for 1 serving:
1 1/2
cup
Beets
1/2
cloves, minced
Garlic
1/2
tbsp
Olive oil
1/4
dash
Salt
1
sprigs
Fresh cilantro
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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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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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Bell Pepper and Hummus Snack
Directions are for original
recipe
of 1 serving
1. 1 bell pepper sliced with 2 tbsp hummus.
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Mesquite Garlic Trout
Directions are for original
recipe
of 4 serving
1. Pre-heat oven or outside grill to 450 °F (220 °C).
2. Cut the head and tail off of a gutted, cleaned trout.
3. Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
4. Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
5. Place in the oven or grill for approximately 20 minutes.
6. Check to see if the meat flakes. Do not overcook.
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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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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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Cucumbers and Egg Salad
Directions are for original
recipe
of 4 serving
1. Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, and cool.
2. Peel eggs. Chop into eighths, and transfer to a medium salad bowl.
3. Cube cucumbers and pickled cucumbers, and add to eggs. Mix in mayonnaise. Refrigerate until thoroughly chilled.
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Artichokes
Directions are for original
recipe
of 2 serving
1. Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
2. When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 20 minutes, until tender.
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Pesto Scrambled Eggs
Directions are for original
recipe
of 2 pan
1. Melt the butter in a skillet over medium heat.
2. Crack the eggs directly into the pan, then scramble them slowly - combining the yolks and whites slowly so there is still some variation between the two. A heat resistant silicone spatula works best.
3. About one minute into the cooking, add the pesto to the pan and continue to scramble the eggs, working the pesto in gently.
4. Once the eggs are no longer runny, they are done.
5. Serve with extra pesto.
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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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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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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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Curry Cheddar Scrambled Eggs
Directions are for original
recipe
of 1 serving
1. Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.
2. Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
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Hummus pocket sandwich
Directions are for original
recipe
of 4 pocket
1. Rinse cherry tomatoes and cut into halves.
2. Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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Chicken Kabobs
Directions are for original
recipe
of 4 serving
1. Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.
2. Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
3. Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
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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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BBQ Chicken Sandwich
Directions are for original
recipe
of 1 Sandwich
1. 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.
2. Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. 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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Chickpea and Rosemary Frittata
Directions are for original
recipe
of 4 serving
1. Preheat oven to 400F and place a baking tray on the middle shelf.
2. Line an 8-inch springform pan with baking paper & grease with olive oil.
3. Whisk together lightly eggs and parmesan. Season with salt & pepper.
4. Place chickpeas in the prepared tin. Pour over the egg mixture & scatter over the rosemary. Season.
5. Place on the preheated tray and bake until golden and puffy and the centre feels firm and springy, about 15 minutes.
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Smoked salmon and cottage sandwich
Directions are for original
recipe
of 1 sandwich
1. Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.
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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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Mediterranean Beats with Garlic
Directions are for original
recipe
of 4 serving
1. Cook the beets: place them in a pot. Add water ( make sure the beets are fully covered with water). Bring the water to a boil and cook the beets until you can easily pierce them with a fork. It may take over one hour depending on the size of the beets. Note that the beets might stain the pot. Cool the beets before handling as they will be very hot.
2. After beets are cooked, peel and chop them into bite-size pieces. Place them in a bowl. Add chopped garlic, olive oil and chopped cilantro. Sprinkle with salt. Enjoy!
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