Day 1
1626
Calories • 102g
Carbs (12g
Fiber) • 71g Fat
• 144g
Protein
|
|
|
|
|
Scrambled Eggs with Spinach and Feta
2 serving
• 439
Cal
|
|
|
Ingredients
for 2 serving:
1
tsp
Olive oil
1/4
cup, crumbled
Feta cheese
2
cup
Spinach
4
large
Egg
|
|
|
|
|
|
Tuna Stuffed Tomato
2 serving
• 693
Cal
|
|
|
Ingredients
for 2 serving:
2
large
Tomatoes
12
oz
Tuna
2
dash
Salt
2
dash
Pepper
4
tbsp chopped
Scallions
4
oz
Cottage cheese
|
|
|
|
|
|
Brown Butter and Butternut Squash Gnocchi
4 serving
• 495
Cal
|
|
|
Ingredients
for 12 serving
(eat 4
serving
now, save
8 serving
for leftovers):
18
oz
Gnocchi
3/4
medium (1 lb)
Squash
3
tbsp
Butter
0.188
cup
Sage
1 1/2
oz
Ricotta cheese
0.094
tsp
Nutmeg
0.188
tsp
Cinnamon
3/8
cup, grated
Parmesan cheese
|
|
|
|
Day 2
1584
Calories • 141g
Carbs (28g
Fiber) • 65g Fat
• 113g
Protein
|
|
|
|
|
Vegetable 3 Egg Scramble
1 serving
• 511
Cal
|
|
|
Ingredients
for 1 serving:
1
tbsp
Butter
1
cup
Mixed vegetables
3
extra large
Egg
1/8
tsp
Salt
2
tbsp
Tomato sauce
|
|
|
|
|
|
Brown Butter and Butternut Squash Gnocchi
4 serving
• 495
Cal
|
|
|
|
|
|
|
|
|
|
Ingredients
for 1 cup:
1
cup
Baby carrots
|
|
|
|
|
|
Cheesy Chicken and Spinach
1 serving
• 389
Cal
|
|
|
Ingredients
for 1 serving:
1
breast, bone and skin removed
Chicken breast
1
cup
Spinach
1
cup cherry tomatoes
Tomatoes
1
oz
Mozzarella cheese
|
|
|
|
|
|
Spinach Recipe
1 serving
• 102
Cal
|
|
|
Ingredients
for 1 serving:
1/2
tbsp
Olive oil
3/4
clove
Garlic
1/4
dash
Salt
1/2
bunch
Spinach
|
|
|
|
Day 3
1626
Calories • 103g
Carbs (13g
Fiber) • 72g Fat
• 142g
Protein
|
|
|
|
|
Baked Spinach and Eggs
1 serving
• 461
Cal
|
|
|
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
|
|
|
|
|
|
Brown Butter and Butternut Squash Gnocchi
4 serving
• 495
Cal
|
|
|
|
|
|
|
Keto protein shake
1 shake
• 120
Cal
|
|
|
Ingredients
for 1 shake:
1
cup
Water
30
grams
Whey protein powder
|
|
|
|
|
|
Caprese chicken
2 serving
• 550
Cal
|
|
|
Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
1 1/2
tbsp
Olive oil
1 1/2
lb
Chicken breast
1 1/2
tsp
Salt
1 1/2
tsp
Pepper
3/8
cup
Balsamic vinegar
3
cloves, minced
Garlic
37 1/2
cherry
Tomatoes
3
tbsp, chopped
Basil
6
oz
Mozzarella cheese
|
|
|
|
Day 4
1628
Calories • 65g
Carbs (19g
Fiber) • 85g Fat
• 147g
Protein
|
|
|
|
|
Gordon Ramsay's Scrambled Eggs
1 serving
• 445
Cal
|
|
|
Ingredients
for 1 serving:
3
large
Egg
1/2
tbsp
Creme fraiche
2
tbsp
Butter
|
|
|
|
|
|
Caprese chicken
2 serving
• 550
Cal
|
|
|
|
|
|
|
Healthy Caesar Salad
1 serving
• 461
Cal
|
|
|
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
|
|
|
|
|
|
|
|
|
Ingredients
for 2 cup:
2
cup
Baby carrots
|
|
|
|
Day 5
1612
Calories • 66g
Carbs (16g
Fiber) • 76g Fat
• 160g
Protein
|
|
|
|
|
Vegetable 3 Egg Scramble
1 serving
• 511
Cal
|
|
|
Ingredients
for 1 serving:
1
tbsp
Butter
1
cup
Mixed vegetables
3
extra large
Egg
1/8
tsp
Salt
2
tbsp
Tomato sauce
|
|
|
|
|
|
Caprese chicken
2 serving
• 550
Cal
|
|
|
|
|
|
|
Cheesy Chicken and Spinach
1 serving
• 389
Cal
|
|
|
Ingredients
for 1 serving:
1
breast, bone and skin removed
Chicken breast
1
cup
Spinach
1
cup cherry tomatoes
Tomatoes
1
oz
Mozzarella cheese
|
|
|
|
|
|
Balsamic Sautéed Spinach
1 serving
• 162
Cal
|
|
|
Ingredients
for 1 serving:
1
tbsp
Olive oil
2
cup
Spinach
2
tbsp
Balsamic vinegar
1
dash
Salt
1
dash
Pepper
|
|
|
|
Day 6
1569
Calories • 52g
Carbs (12g
Fiber) • 83g Fat
• 152g
Protein
|
|
|
|
|
Fluffy omelet with cheese and spinach
1 omelet
• 545
Cal
|
|
|
Ingredients
for 1 omelet:
3
extra large
Egg
2
tbsp
Butter
3/4
oz
Cheddar cheese
1
tbsp chopped
Chives
1
dash
Salt
1
dash
Pepper
6
leaf
Spinach
|
|
|
|
|
|
|
|
|
Ingredients
for 2 strips:
2
strip
Bacon
|
|
|
|
|
|
Cottage cheese and salsa
1 serving
• 344
Cal
|
|
|
Ingredients
for 1 serving:
2
cup, (not packed)
Cottage cheese
4
tbsp
Salsa
|
|
|
|
|
|
Almonds
1 ounce
• 164
Cal
|
|
|
Ingredients
for 1 ounce:
1
oz (23 whole kernels)
Almonds
|
|
|
|
|
|
Easy Grilled Chicken
2 serving
• 416
Cal
|
|
|
Ingredients
for 5 serving
(eat 2
serving
now, save
3 serving
for leftovers):
2 1/2
breast, bone and skin removed
Chicken breast
1 1/4
cup
Italian dressing
2 1/2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1 1/4
large
Zucchini
|
|
|
|
Day 7
1594
Calories • 76g
Carbs (23g
Fiber) • 73g Fat
• 158g
Protein
|
|
|
|
|
Spinach onion Scramble
2 serving
• 268
Cal
|
|
|
Ingredients
for 2 serving:
1
cup
Spinach
4
tbsp chopped
Onions
2
large
Egg
2
dash
Salt
2
dash
Pepper
1
tbsp
Butter
|
|
|
|
|
|
|
|
|
Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
|
|
|
|
|
|
Easy Grilled Chicken
3 serving
• 624
Cal
|
|
|
|
|
|
|
Scallion Crusted Artic Char
1 serving
• 261
Cal
|
|
|
Ingredients
for 1 serving:
2
fillet
Trout
1/2
tbsp
Light mayonnaise
2
medium (4-1/8" long)
Scallions
|
|
|
|
|
|
Grilled Polenta Chips
1 serving
• 245
Cal
|
|
|
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
|
|
|
|
|
Scrambled Eggs with Spinach and Feta
Directions are for original
recipe
of 1 serving
1. Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
2. Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
|
|
Tuna Stuffed Tomato
Directions are for original
recipe
of 1 serving
1. Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
2. Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
|
|
|
Brown Butter and Butternut Squash Gnocchi
Directions are for original
recipe
of 16 serving
1. Prepare the ingredients: Heat a medium pot of salted water to boiling on high. Halve the squash lengthwise; scoop out and discard the seeds and pulp. Using a sharp, sturdy knife, peel the squash; discard the peel. Small dice the squash. Pick the sage leaves off the stems; discard the stems and thinly slice the leaves. Crumble the ricotta salata cheese.
2. Cook the squash: In a large pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the squash and cook, stirring occasionally, 7 to 9 minutes, or until tender. Transfer to a bowl and set aside. Wipe down the pan.
3. Brown the Butter: Add the butter to the same pan used to cook the squash. Cook on medium-high, stirring occasionally, 15 to 30 seconds, until the butter foams. As the foam subsides, continue cooking, stirring occasionally and swirling the pan, 2 to 3 minutes, or until deep golden brown and nuttily fragrant. (Be careful not to overcook, as the butter can burn easily.)
4. Cook the gnocchi: While the butter browns, add the gnocchi to the pot of boiling water. Cook, stirring occasionally, 2 to 3 minutes, or until tender. Reserving ½ cup of the gnocchi cooking water, drain thoroughly and transfer to the pan of browned butter.
5. Finish the gnocchi: To the pan of gnocchi and browned butter, add the cooked squash, sage, Parmesan cheese, nutmeg, cinnamon, and half the reserved gnocchi cooking water. Cook, stirring frequently, 1 to 2 minutes, or until thoroughly combined. (If the sauce seems dry, gradually add the remaining gnocchi cooking water to achieve your desired consistency.) Season with salt and pepper to taste. Transfer to a serving dish.
|
|
|
Vegetable 3 Egg Scramble
Directions are for original
recipe
of 1 serving
1. Melt the butter.
2. Mostly cook the vegetables.
3. Add the beaten eggs and then salt to the pan. Allow to cook until desired doneness.
4. Serve with tomato sauce.
5. Enjoy!
|
|
|
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).
|
|
|
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.
|
|
|
Spinach Recipe
Directions are for original
recipe
of 4 serving
1. Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
2. Heat 2 tbsp. olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
3. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
4. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
|
|
|
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!
|
|
|
Keto protein shake
Directions are for original
recipe
of 1 shake
1. Stir the whey into the water and drink. Ideally use flavored whey, but if you only have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more palatable (both have a negligible amount of carbs).
|
|
|
Caprese chicken
Directions are for original
recipe
of 4 serving
1. In a large skillet over medium-high heat, heat oil.
2. Season chicken with salt and pepper and cook until golden and cooked through, 6 minutes per side. Transfer to a plate.
3. Add balsamic vinegar to skillet to deglaze, then add garlic and stir until fragrant, 1 minute. Add tomatoes and season with salt. Let simmer until soft, 5 to 7 minutes.
4. Stir in basil.
5. Return chicken to skillet and nestle in tomatoes. Top with a slice of mozzarella and cover with lid to melt cheese.
6. Spoon tomatoes over chicken and serve.
7. Serve on top of pasta or rice for complete meal.
|
|
|
Gordon Ramsay's Scrambled Eggs
Directions are for original
recipe
of 1 serving
1. Crack your eggs into a heavy skillet/pan with the butter.
2. With a spatula, mix the eggs in the pan over medium heat.
3. Make sure that you keep mixing the eggs in the pan to prevent from overcooking. Take it on/off the heat to cook it slower.
4. Once the egg has started to form, add the Crème fraîche to cool down the egg and prevent it from further cooking.
5. Season with salt and pepper then serve!
|
|
|
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.
|
|
|
Balsamic Sautéed Spinach
Directions are for original
recipe
of 1 serving
1. Heat olive oil in a pan over medium-high heat.
2. Cook spinach in olive oil and add balsamic vinegar, salt, and pepper.
3. Let spinach heat through and cook until slightly wilted. Remove from heat and enjoy!
|
|
|
Fluffy omelet with cheese and spinach
Directions are for original
recipe
of 1 omelet
1. (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese)
2. Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs.
3. Preheat broiler to high temperature.
4. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
5. Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
6. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
|
|
|
Bacon
Directions are for original
recipe
of 4 strips
1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
|
|
Cottage cheese and salsa
Directions are for original
recipe
of 1 serving
1. Use chunky salsa for a better texture. Mix the two together and eat.
|
|
|
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.
|
|
|
Spinach onion Scramble
Directions are for original
recipe
of 1 serving
1. Heat saute pan on medium/low heat. Melt butter.
2. Add onions and sweat in pan until translucent.
3. Add spinach and eggs. Gently stir and scramble eggs, add salt and pepper. Remove from heat.
|
|
|
Scallion Crusted Artic Char
Directions are for original
recipe
of 2 serving
1. Preheat broiler. Line rack of broiler pan with foil.
2. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
3. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
|
|
|
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!
|
|
|
|
