Day 1
2584
Calories • 159g
Carbs (13g
Fiber) • 117g Fat
• 222g
Protein
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Scrambled Eggs with Spinach and Feta
2 serving
• 439
Cal
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Ingredients
for 2 serving:
1
tsp
Olive oil
1/4
cup, crumbled
Feta cheese
2
cup
Spinach
4
large
Egg
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Coconut Milk Protein Shake
2 shake
• 720
Cal
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Ingredients
for 2 shake:
120
grams
Whey protein powder
2
cup
Pure Coconut Milk
4
tbsp
Cocoa
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Barbeque Chicken
3 serving
• 1033
Cal
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Ingredients
for 9 serving
(eat 3
serving
now, save
6 serving
for leftovers):
2.97
cup (8 fl oz)
Barbecue sauce
4 1/2
tbsp
Butter
4 1/2
tbsp
Worcestershire sauce
2.97
tsp
Garlic powder
9
half breast (fillet)
Chicken breast
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Day 2
2493
Calories • 216g
Carbs (12g
Fiber) • 91g Fat
• 201g
Protein
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Vanilla protein milkshake
2 shake
• 758
Cal
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Ingredients
for 2 shake:
1
cup
Vanilla ice cream
60
grams
Whey protein powder
2
cup
Reduced fat milk
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Barbeque Chicken
3 serving
• 1033
Cal
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Sauerkraut Keto Egg Salad
2 serving
• 610
Cal
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Ingredients
for 2 serving:
6
large
Egg
1/4
cup
Mayonnaise
1/2
cup
Sauerkraut
1
dash
Salt
1
dash
Pepper
3
cup
Spinach
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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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Day 3
2521
Calories • 271g
Carbs (20g
Fiber) • 95g Fat
• 149g
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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Barbeque Chicken
3 serving
• 1033
Cal
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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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Brown Butter and Butternut Squash Gnocchi
8 serving
• 990
Cal
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Ingredients
for 24 serving
(eat 8
serving
now, save
16 serving
for leftovers):
36
oz
Gnocchi
1 1/2
medium (1 lb)
Squash
6
tbsp
Butter
3/8
cup
Sage
3
oz
Ricotta cheese
0.188
tsp
Nutmeg
3/8
tsp
Cinnamon
3/4
cup, grated
Parmesan cheese
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Day 4
2521
Calories • 249g
Carbs (23g
Fiber) • 94g Fat
• 179g
Protein
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Vanilla protein milkshake
2 shake
• 758
Cal
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Ingredients
for 2 shake:
1
cup
Vanilla ice cream
60
grams
Whey protein powder
2
cup
Reduced fat milk
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Brown Butter and Butternut Squash Gnocchi
8 serving
• 990
Cal
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Scallion Crusted Artic Char
2 serving
• 523
Cal
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Ingredients
for 2 serving:
4
fillet
Trout
1
tbsp
Light mayonnaise
4
medium (4-1/8" long)
Scallions
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Kale Chips
2 serving
• 251
Cal
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Ingredients
for 2 serving:
4
cup, chopped
Kale
1
tbsp
Olive oil
1/4
tsp
Salt
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Day 5
2514
Calories • 207g
Carbs (28g
Fiber) • 138g Fat
• 124g
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 ounce:
2
oz (19 halves per)
Pecans
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Brown Butter and Butternut Squash Gnocchi
8 serving
• 990
Cal
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Sauerkraut Keto Egg Salad
2 serving
• 610
Cal
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Ingredients
for 2 serving:
6
large
Egg
1/4
cup
Mayonnaise
1/2
cup
Sauerkraut
1
dash
Salt
1
dash
Pepper
3
cup
Spinach
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Basic protein shake
1 cup
• 242
Cal
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Ingredients
for 1 cup:
30
grams
Whey protein powder
1
cup
Reduced fat milk
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Day 6
2455
Calories • 100g
Carbs (30g
Fiber) • 136g Fat
• 218g
Protein
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Vegetable 3 Egg Scramble
1 serving
• 511
Cal
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Ingredients
for 1 serving:
1
tbsp
Butter
1
cup
Mixed vegetables
3
extra large
Egg
1/8
tsp
Salt
2
tbsp
Tomato sauce
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Ingredients
for 2 strips:
2
strip
Bacon
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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All American Tuna
2 serving
• 378
Cal
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Ingredients
for 2 serving:
2
can
Tuna
2
tbsp
Light mayonnaise
1/4
cup, diced
Celery
1
large (4" long)
Pickles
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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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Caprese chicken
3 serving
• 825
Cal
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Ingredients
for 6 serving
(eat 3
serving
now, save
3 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
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Ingredients
for 1 cup:
1
medium
Zucchini
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Day 7
2512
Calories • 101g
Carbs (50g
Fiber) • 118g Fat
• 242g
Protein
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Match Green Tea Chia Pudding
2 serving
• 641
Cal
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Ingredients
for 2 serving:
2
cup
Almond milk
6
tbsp
Chia Seeds
4
tsp
Honey
1
teaspoons
Matcha Green Tea Mix
2
dash
Salt
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Caprese chicken
3 serving
• 825
Cal
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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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Roasted Salmon
2 serving
• 485
Cal
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Ingredients
for 2 serving:
10
oz
Atlantic salmon
2
tsp
Olive oil
1
tsp, leaves
Tarragon
1
tbsp chopped
Chives
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Cottage Cheese with Radishes
2 serving
• 345
Cal
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Ingredients
for 2 serving:
2
cup, (not packed)
Cottage cheese
2
dash
Salt
2
dash
Pepper
1
cup slices
Radishes
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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.
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Coconut Milk Protein Shake
Directions are for original
recipe
of 1 shake
1. Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
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Barbeque Chicken
Directions are for original
recipe
of 2 serving
1. Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
2. Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
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Vanilla protein milkshake
Directions are for original
recipe
of 1 shake
1. Mix in blender.
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Sauerkraut Keto Egg Salad
Directions are for original
recipe
of 2 serving
1. Hard boil eggs: place in a sauce pan on medium-high heat and fill it with water so the eggs totally covered by an inch. When the water begins to boil, cover the pan and remove from heat (turn off the stove). Wait for 10 minutes.
2. Carefully drain the water and cool the eggs by running cold water over them. Next, peel the eggs when they are cool enough to handle.
3. Toss peeled eggs in a bowl, and chop up to desired size. You can use a fork or a pastry cutter to do this. Add in mayo, drained sauerkraut, and salt and pepper to taste. Serve on a bed of spinach. Enjoy!
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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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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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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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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.
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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.
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Kale Chips
Directions are for original
recipe
of 2 serving
1. Preheat oven to 350 degrees F.
2. Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
3. Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
4. Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
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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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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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Basic protein shake
Directions are for original
recipe
of 1 cup
1. Add whey to milk, stir until no chunks of whey are left in the milk.
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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!
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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.
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All American Tuna
Directions are for original
recipe
of 1 serving
1. Mix all ingredients together in a bowl.
2. Serve with bread or side of choice
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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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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.
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Zucchetti
Directions are for original
recipe
of 4 cup
1. Wash zucchini and cut into 2 or 3 inch chunks.
2. Put through spiralizer.
3. Put in boiling salted water for about 5 minutes or until they reach the consistency you like.
4. Strain and serve.
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Match Green Tea Chia Pudding
Directions are for original
recipe
of 1 serving
1. Mix together almond milk, honey, matcha, and salt until well combined. In a bowl, pour in chia seeds then the matcha almond milk mixture. Stir to coat chia seeds with the liquid. Refrigerate.
2. 10 minutes later, stir again well. Keep in refrigerator for at least 2 hours or overnight.
Dust the top with a little matcha before serving.
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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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Roasted Salmon
Directions are for original
recipe
of 1 serving
1. PREPARATION: Chop chives.
2. Preheat oven to 425°F.
3. Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
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Cottage Cheese with Radishes
Directions are for original
recipe
of 1 serving
1. Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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