Day 1
1963
Calories • 175g
Carbs (37g
Fiber) • 96g Fat
• 118g
Protein
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Oatmeal Cottage Cheese Pancakes
1 serving
• 306
Cal
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Ingredients
for 1 serving:
1/2
cup
Oatmeal
1/2
cup, (not packed)
Cottage cheese
1
tsp
Vanilla extract
4
large
Egg white
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Buttered Toast
1 slice
• 138
Cal
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Ingredients
for 1 slice:
1
slice
Whole-wheat bread
2
tsp
Butter
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Ice-Blended Coffee & Peanut Butter Protein Shake
1 Shake
• 504
Cal
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Ingredients
for 1 Shake:
1
medium (7" to 7-7/8" long)
Banana
1 1/4
cup
Reduced fat milk
20
grams
Peanut butter
1
packet
Coffee
30
grams
Whey protein powder
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Red Bell Pepper and Hummus
1 serving
• 139
Cal
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Ingredients
for 1 serving:
1/4
cup
Hummus
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Lentils with Veggies, Avocado, Walnuts & Hummus
1 serving
• 532
Cal
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Ingredients
for 1 serving:
1/4
cup
Lentils
1
tbsp
Olive oil
1 1/2
cloves, minced
Garlic
3
spear, medium (5-1/4" to 7" long)
Asparagus
3
cup
Spinach
1/4
fruit
Avocados
1
tbsp
Hummus
1
tsp
Sriracha Sauce
1/8
cup, chopped
Walnuts
1/2
dash
Salt
1/2
dash
Pepper
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Sea Salt Edamame
1 serving
• 147
Cal
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Ingredients
for 1 serving:
1
dash
Salt
100
grams
Soybeans
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Day 2
2010
Calories • 146g
Carbs (30g
Fiber) • 95g Fat
• 155g
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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Cool Summer Cucumber and Tomato Toss
1 serving
• 92
Cal
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Ingredients
for 1 serving:
1/4
large (8-1/4" long)
Cucumber
1/2
large whole (3" dia)
Tomatoes
1/2
tbsp
Balsamic vinegar
1/2
tbsp
Olive oil
1/4
dash
Salt
1/4
dash
Pepper
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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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Avocado
1 avocado
• 322
Cal
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Ingredients
for 1 avocado:
1
fruit
Avocados
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Peach Pesto and Mozzarella Quesadilla
2 serving
• 689
Cal
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Ingredients
for 5 serving
(eat 2
serving
now, save
3 serving
for leftovers):
5
tortilla (approx 7-8" dia)
Tortillas
5
tbsp
Basil Pesto
2 1/2
medium (2-2/3" dia)
Peaches
5
oz
Mozzarella cheese
1 1/4
tbsp
Vegetable oil
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Day 3
1959
Calories • 166g
Carbs (30g
Fiber) • 87g Fat
• 139g
Protein
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Egg in a Basket
1 slice
• 193
Cal
|
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Ingredients
for 1 slice:
1
large
Egg
1/2
dash
Salt
1/2
dash
Pepper
1/2
tbsp
Butter
1
slice
Whole-wheat bread
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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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Banana
1 medium (7" to 7-7/8" long)
• 105
Cal (118 g)
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Peach Pesto and Mozzarella Quesadilla
1 serving
• 344
Cal
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Balsamic Sautéed Spinach
1 serving
• 162
Cal
|
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Ingredients
for 1 serving:
1
tbsp
Olive oil
2
cup
Spinach
2
tbsp
Balsamic vinegar
1
dash
Salt
1
dash
Pepper
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Kiwi fruit
1 fruit (2" dia)
• 42
Cal (69 g)
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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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Yogurt & Strawberries
2 serving
• 365
Cal
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Ingredients
for 2 serving:
16
oz
Nonfat greek yogurt
2
cup, halves
Strawberries
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Day 4
2002
Calories • 181g
Carbs (42g
Fiber) • 91g Fat
• 121g
Protein
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Cheese Egg White Omelette
2 omelette
• 590
Cal
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Ingredients
for 2 omelette:
2
large
Egg
2
dash
Salt
1/2
cup, shredded
Mozzarella cheese
2
dash
Pepper
8
egg white (separated from yolk)
Egg white
1
tbsp
Butter
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Strawberries
1 cup
• 46
Cal
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Ingredients
for 1 cup:
1
cup, whole
Strawberries
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Peach Pesto and Mozzarella Quesadilla
2 serving
• 689
Cal
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Vegan Chickpea Salad
2 serving
• 677
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
48
oz
Chickpeas
9
medium
Carrots
6
stalk, medium (7-1/2" - 8" long)
Celery
3/4
medium (2-1/2" dia)
Onions
6
tbsp, drained
Capers
6
tbsp
Nutritional Yeast
3
tbsp
Sesame butter
3
tbsp
Dijon mustard
3
tsp
Vinegar
3
dash
Salt
6
leaf outer
Lettuce
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Day 5
1947
Calories • 231g
Carbs (51g
Fiber) • 82g Fat
• 93g
Protein
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Oatmeal and peaches
1 bowl
• 176
Cal
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Ingredients
for 1 bowl:
1/2
cup
Water
1/2
cup slices
Peaches
1/2
cup
Oatmeal
1
tsp brownulated
Brown sugar
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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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Buttered Toast
1 slice
• 138
Cal
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Ingredients
for 1 slice:
1
slice
Whole-wheat bread
2
tsp
Butter
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Vegan Chickpea Salad
2 serving
• 677
Cal
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Fruit salad
1 cup
• 74
Cal (245 g)
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Hot Peanut Butter and Banana Sandwich
1 serving
• 626
Cal
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Ingredients
for 1 serving:
2
tbsp
Peanut butter
2
slice
Whole-wheat bread
1
small (6" to 6-7/8" long)
Banana
2
tbsp
Butter
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Cheese slices
1 serving
• 115
Cal
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Ingredients
for 1 serving:
1
oz
Cheddar cheese
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Day 6
2005
Calories • 197g
Carbs (53g
Fiber) • 89g Fat
• 124g
Protein
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Blueberry protein pudding
1 serving
• 350
Cal
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Ingredients
for 1 serving:
3 1/2
oz
Nonfat greek yogurt
2
scoop (30g)
Whey protein powder
3.527
oz
Blueberries, frozen
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Grapes
1 cup
• 104
Cal (151 g)
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Vegan Chickpea Salad
2 serving
• 677
Cal
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Mexican Casserole
1 serving
• 401
Cal
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Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
0.563
medium (2-1/2" dia)
Onions
1 1/2
cup, shredded
Cheddar cheese
3/4
cup
Salsa
3/4
can
Refried beans
3
tortilla
Tortillas
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Cold Green Bean Salad
1 serving
• 81
Cal
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Ingredients
for 1 serving:
1/4
can (303 x 406)
Green beans
1/8
medium (2-1/2" dia)
Onions
1/4
cup
Italian dressing
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Day 7
1967
Calories • 204g
Carbs (26g
Fiber) • 89g Fat
• 103g
Protein
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Oatmeal Banana Peanut Butter Chocolate Shake
1 shake
• 670
Cal
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Ingredients
for 1 shake:
60
grams
Whey protein powder
1
medium (7" to 7-7/8" long)
Banana
1/2
cup
Oatmeal
2
tbsp
Peanut butter
2
cup
Water
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Mexican Casserole
1 serving
• 401
Cal
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Ceasar Salad Kit
1/2 cups
• 150
Cal (99 g)
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Spaghetti with olive oil and garlic sauce
1 serving
• 557
Cal
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Ingredients
for 1 serving:
3
oz
Spaghetti
1/8
cup
Olive oil
1/3
cloves, minced
Garlic
1/2
tbsp
Parsley
1/4
tsp
Salt
1/2
dash
Pepper
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Fried Corn and Onions
1 serving
• 190
Cal
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Ingredients
for 1 serving:
1
ear, large (7-3/4" to 9" long) yields
Corn
1/2
tbsp
Butter
1/4
cup, chopped
Onions
1/4
dash
Salt
1/4
dash
Pepper
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Day 8
2006
Calories • 181g
Carbs (27g
Fiber) • 99g Fat
• 102g
Protein
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Peach and Blueberry Parfait
1 serving
• 420
Cal
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Ingredients
for 1 serving:
1
cup
Nonfat greek yogurt
1/3
cup
Granola
1
medium (2-2/3" dia)
Peaches
1/4
cup
Blueberries
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Buttered Toast
1 slice
• 138
Cal
|
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Ingredients
for 1 slice:
1
slice
Whole-wheat bread
2
tsp
Butter
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Mexican Casserole
1 serving
• 401
Cal
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Sweet Grilled Cheese
2 serving
• 943
Cal
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Ingredients
for 2 serving:
4
tsp
Butter
4
slice
Whole-wheat bread
4
slice (1 oz)
Cheddar cheese
4
tsp packed
Brown sugar
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Salt & Vinegar Popcorn
1 serving
• 104
Cal
|
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Ingredients
for 1 serving:
3
cup
Popcorn
1/4
cup
Vinegar
1
tsp
Salt
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Oatmeal Cottage Cheese Pancakes
Directions are for original
recipe
of 1 serving
1. Blend all ingredients in blender.
2. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
3. Top with your favorite pancake topping!
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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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Ice-Blended Coffee & Peanut Butter Protein Shake
Directions are for original
recipe
of 1 Shake
1. For best results slice and freeze the banana overnight to provide an extra thickening-agent.
2. Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
3. Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
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Red Bell Pepper and Hummus
Directions are for original
recipe
of 1 serving
1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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Lentils with Veggies, Avocado, Walnuts & Hummus
Directions are for original
recipe
of 2 serving
1. Cook the lentils in boiling water until tender, but not broken, 20 to 25 minutes. (if you can’t find French lentils and are using regular green lentils, the timing may be shorter. Start checking at the 15-minute mark.)
2. Heat the oil in a large sauté pan over medium-high. Chop asparagus into pieces and add to pan. Sauté until slightly tender, 3 minutes. Add the garlic; bloom 30 seconds. Add the spinach and sauté until wilted, 2 minutes. Add a small splash of water if needed. Season with a little salt and pepper.
3. Serve lentils with sautéed veggies, topped with avocado slices, a dollop of hummus and a little sriracha. Add chopped walnuts and enjoy!
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Sea Salt Edamame
Directions are for original
recipe
of 1 serving
1. Cook edamame in microwave, about 2 minutes.
2. Sprinkle salt over.
3. Just eat the beans, not the pods.
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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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Cool Summer Cucumber and Tomato Toss
Directions are for original
recipe
of 4 serving
1. Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
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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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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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Peach Pesto and Mozzarella Quesadilla
Directions are for original
recipe
of 4 serving
1. Preheat the skillet on stovetop to medium heat. Pour a little of the oil into the pan. Spread the pesto evenly on one side of the tortilla. Slice peaches and mozzarella thin and add them on top of the pesto. Top each with remaining tortilla and press together.
2. Place quesadillas in pan (one at a time if cooking more than one). Cook for 6-8 minutes, carefully flipping once halfway thorough until cheese is melted. Remove from grill and cut the quesadillas into quarters. Serve immediately.
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Egg in a Basket
Directions are for original
recipe
of 2 slice
1. Using a biscuit cutter or a glass, cut a hole in the center of each slices of bread.
2. Melt the butter in a non stick skillet over medium low heat, add the slices of bread (with the hole in the center) and crack an egg right in the center.
3. Season the egg lightly with salt and pepper and let it cook for 1 to 2 minutes on each side. Make sure you also add the pieces of the bread that you have cut out, place them in the skillet along with the eggs in a basket and cook that for the same amount of time.
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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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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!
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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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Yogurt & Strawberries
Directions are for original
recipe
of 1 serving
1. Mixed sliced strawberries with yogurt and enjoy!
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Cheese Egg White Omelette
Directions are for original
recipe
of 1 omelette
1. Whisk one whole egg with egg whites season with salt and pepper
2. heat non stick skillet to medium low heat. add butter and allow to melt.
3. when butter is melted add egg and begin to swirl pan until egg covers the entire surface. continue to swirl making sure every part of egg begins to get cooked.
4. add cheese to 1/2 of omelette and fold the other side of the omelette over and allow cheese to melt. about one minute.
5. when omelette is finished gently slide onto plate.
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Strawberries
Directions are for original
recipe
of 1 cup
1. Wash and eat.
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Vegan Chickpea Salad
Directions are for original
recipe
of 2 serving
1. In a food processor process each vegetable separately– carrots, celery and onion. Set aside in a medium size bowl. Now add chickpeas, nutritional yeast, tahini (sesame butter), mustard, and apple cider vinegar into the food processor. Process but *be sure to leave it a little chunky making sure it's not completely smooth*. Add chickpea mixture to vegetables. Stir together, add in capers and stir again. Serve wrapped in a lettuce leaf. Store in air tight container in the refrigerator if you have leftovers.
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Oatmeal and peaches
Directions are for original
recipe
of 1 bowl
1. Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
2. Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
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Hot Peanut Butter and Banana Sandwich
Directions are for original
recipe
of 1 serving
1. PREPARATION: Mash ripe banana with fork.
2. Spread peanut butter evenly on 1 slice of bread, then spread mashed banana on other slice, leaving a 1/4-inch border around edge. Close sandwich, gently pressing bread slices together.
3. Heat butter in an 8- to 10-inch heavy skillet over moderate heat until foam subsides, then fry sandwich, turning over once, until golden brown, about 2 minutes total.
4. Eat immediately with a knife and fork.
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Cheese slices
Directions are for original
recipe
of 1 serving
1. Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to substitute.
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Mexican Casserole
Directions are for original
recipe
of 4 serving
1. Dice onion
2. Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.
3. In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.
4. Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!
5. Bake until the cheese is melted, approximately 15 to 20 minutes.
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Cold Green Bean Salad
Directions are for original
recipe
of 8 serving
1. Place beans in a serving dish. Toss with onions and salad dressing. Cover with plastic wrap, and chill for 1 hour.
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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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Spaghetti with olive oil and garlic sauce
Directions are for original
recipe
of 4 serving
1. Finely chop the garlic and parsley. Bring a large saucepan of water to a boil. Add spaghetti and cook until al dente (8-10 mins). Drain well, return to saucepan and cover.
2. In a medium frying pan over low heat, heat oil. Add garlic and cook gently 5-6 minutes. Do not let garlic brown.
3. Remove from heat, add parsley and stir. Season with salt and pepper.
4. Pour warm garlic-oil mixture over spaghetti and toss to coat. Serve.
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Fried Corn and Onions
Directions are for original
recipe
of 4 serving
1. Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.
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Peach and Blueberry Parfait
Directions are for original
recipe
of 1 serving
1. Layer half the Greek yogurt on the bottom of a desert glass. Top with half the granola, half of the peach slices and half of the blueberries. Create one more layer of yogurt, granola, peaches and blueberries.
2. Serve immediately and enjoy!
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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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Salt & Vinegar Popcorn
Directions are for original
recipe
of 1 serving
1. Air-pop popcorn. Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
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