Day 1
1927
Calories • 127g
Carbs (36g
Fiber) • 105g Fat
• 129g
Protein
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Over Easy Eggs
4 serving
• 388
Cal
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Ingredients
for 4 serving:
4
extra large
Egg
2
tsp
Margarine
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Ingredients
for 2 apple:
2
medium (3" dia)
Apples
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Almond Butter & Celery
1 serving
• 217
Cal
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Ingredients
for 1 serving:
2
tbsp
Almond butter
2
stalks, large (11 inches long)
Celery
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Ingredients
for 2 cup:
2
cup
Baby carrots
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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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Basic chicken salad
2 serving
• 585
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
12
tbsp
Light mayonnaise
3/8
tsp
Pepper
3/4
cup, slivered
Almonds
1 1/2
tbsp
Celery
1 1/2
tbsp
Lemon juice
6
half breast (fillet)
Chicken breast
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Garlic green beans
1 serving
• 167
Cal
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Ingredients
for 1 serving:
1/2
tsp
Garlic powder
1
tbsp
Olive oil
1 3/8
cup 1/2" pieces
Green beans
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Day 2
1970
Calories • 151g
Carbs (39g
Fiber) • 109g Fat
• 118g
Protein
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Banana Egg Pancakes
4 pancakes
• 496
Cal
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Ingredients
for 4 pancakes:
2
medium (7" to 7-7/8" long)
Banana
4
large
Egg
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Blueberries
2 cup
• 169
Cal
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Ingredients
for 2 cup:
2
cup
Blueberries
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Basic chicken salad
2 serving
• 585
Cal
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Egg avocado
1 whole
• 465
Cal
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Ingredients
for 1 whole:
2
large
Egg
1
fruit
Avocados
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Zucchini Spears
2 serving
• 92
Cal
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Ingredients
for 2 serving:
0.167
tsp
Salt
1 2/3
large
Zucchini
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Almonds
1 ounce
• 164
Cal
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Ingredients
for 1 ounce:
1
oz (23 whole kernels)
Almonds
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Day 3
2002
Calories • 128g
Carbs (24g
Fiber) • 111g Fat
• 139g
Protein
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Pumpkin Coconut Paleo Smoothie
2 serving
• 832
Cal
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Ingredients
for 2 serving:
1
cup
Pumpkin
1
cup
Coconut milk
1
medium (7" to 7-7/8" long)
Banana
2
tbsp
Almond butter
1/4
tsp
Cinnamon
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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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Basic chicken salad
2 serving
• 585
Cal
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Easy Grilled Chicken Teriyaki
2 serving
• 462
Cal
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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
Teriyaki sauce
0.313
cup
Lemon juice
2 1/2
tsp
Garlic
2 1/2
tsp
Sesame oil
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Day 4
1960
Calories • 128g
Carbs (35g
Fiber) • 90g Fat
• 169g
Protein
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2 Ingredient Protein Pancakes
2 serving
• 474
Cal
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Ingredients
for 2 serving:
1.905
jumbo
Egg
6
egg white (separated from yolk)
Egg white
1.98
small (6" to 6-7/8" long)
Banana
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Easy Grilled Chicken Teriyaki
3 serving
• 693
Cal
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Easy Avocado with Shrimp
2 serving
• 767
Cal
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Ingredients
for 2 serving:
6
oz
Shrimp
2
wedge yields
Lemon juice
2
dash
Pepper
2
dash
Salt
2
fruit
Avocados
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Ingredients
for 4 stalks:
4
stalk, medium (7-1/2" - 8" long)
Celery
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Day 5
2050
Calories • 150g
Carbs (30g
Fiber) • 120g Fat
• 117g
Protein
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Powerball Smoothie
1 serving
• 528
Cal
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Ingredients
for 1 serving:
1/2
medium (7" to 7-7/8" long)
Banana
3/4
cup
Coconut milk
1/2
tsp
Cocoa
3/4
cup, unthawed
Blueberries, frozen
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Ingredients
for 2 cup:
2
cup
Grapes
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Cauliflower and Tahini
2 serving
• 411
Cal
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Ingredients
for 2 serving:
2
cup chopped, (1/2" pieces)
Cauliflower
4
tbsp
Sesame butter
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
large (3-1/16" dia)
Oranges
48
oz
Atlantic salmon
1 1/2
tsp
Red wine vinegar
3/8
cup chopped
Onions
1 1/2
tsp
Pepper
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Garlic green beans
1 serving
• 167
Cal
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Ingredients
for 1 serving:
1/2
tsp
Garlic powder
1
tbsp
Olive oil
1 3/8
cup 1/2" pieces
Green beans
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Day 6
2073
Calories • 120g
Carbs (25g
Fiber) • 104g Fat
• 170g
Protein
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Pesto Scrambled Eggs
1 pan
• 244
Cal
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Ingredients
for 1 pan:
1/2
tbsp
Olive oil
2
large
Egg
1/2
tbsp
Basil Pesto
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Peachy Keen Chicken
2 serving
• 418
Cal
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Ingredients
for 2 serving:
1
cup, halves or slices
Peaches
1/4
tbsp
Honey
2
half breast (fillet)
Chicken breast
1/2
tbsp
Olive oil
1/2
dash
Pepper
1/2
dash
Salt
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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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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
2065
Calories • 93g
Carbs (25g
Fiber) • 112g Fat
• 186g
Protein
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Powerball Smoothie
1 serving
• 528
Cal
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Ingredients
for 1 serving:
1/2
medium (7" to 7-7/8" long)
Banana
3/4
cup
Coconut milk
1/2
tsp
Cocoa
3/4
cup, unthawed
Blueberries, frozen
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Citrus Broiled Alaska Salmon
2 serving
• 736
Cal
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Paleo Chicken Spinach Meatballs
2 serving
• 801
Cal
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Ingredients
for 2 serving:
16
oz crumbled
Ground chicken
1
package (10 oz) yields
Spinach
1
tsp
Curry powder
1
cup, crushed, sliced, or chunks
Pineapple
1
dash
Salt
1
dash
Pepper
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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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Almond Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread almond 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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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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Basic chicken salad
Directions are for original
recipe
of 4 serving
1. Cook chicken breasts to preference, either pan fried (8 minutes a side on medium-high heat) or baked (400F for 20 minutes) until there's no pink in the middle. Chop chicken breast into pieces.
2. Optionally roast almonds in a frying pan. Chop celery. In a medium bowl, mix together mayonnaise, lemon juice, and pepper. Toss with chicken, almonds, and celery.
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Garlic green beans
Directions are for original
recipe
of 2 serving
1. If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and oil and stir.
2. If using canned green beans, heat green beans in saucepan with garlic powder and oil.
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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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Blueberries
Directions are for original
recipe
of 1 cup
1. Wash and enjoy
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Egg avocado
Directions are for original
recipe
of 1 whole
1. Halve the avocado, crack an egg into a bowl and scoop the yolk into a half. Put another egg yolk in the other half. Scoop in any egg white you can get in there. Bake in the oven at 425 F for 15-20 minutes
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Zucchini Spears
Directions are for original
recipe
of 6 serving
1. Cut zucchini lengthwise and cut into 1/4 inch wedges.
2. Cook zucchini in boiling salted water until crisp-tender, about 1 minute. Drain and sprinkle with salt.
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Pumpkin Coconut Paleo Smoothie
Directions are for original
recipe
of 2 serving
1. Place all ingredients in the blender with 2-3 ice cubes and blend until smooth. (Do not need to use ice if using a frozen banana.)
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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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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2 Ingredient Protein Pancakes
Directions are for original
recipe
of 1 serving
1. Mash the banana and crack the eggs in it, stirring until the mixture becomes blended.
2. Heat a greased griddle on medium heat and pour about a 2.5 inch wide puddle of batter.
3. Delicately flip the pancake after about 25 seconds or when it browns.
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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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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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Powerball Smoothie
Directions are for original
recipe
of 1 serving
1. Place all of the ingredients into a 16 fl oz or larger blender in the order listed and blend until smooth.
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Grapes
Directions are for original
recipe
of 1 cup
1. Wash and enjoy.
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Cauliflower and Tahini
Directions are for original
recipe
of 1 serving
1. Serve cauliflower pieces with tahini for dipping. Enjoy!
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Citrus Broiled Alaska Salmon
Directions are for original
recipe
of 8 serving
1. Preheat the oven's broiler.
2. Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
3. Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
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Pesto Scrambled Eggs
Directions are for original
recipe
of 2 pan
1. Pour olive oil (or coconut oil) into 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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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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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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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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