Day 1
3040
Calories • 175g
Carbs (24g
Fiber) • 158g Fat
• 237g
Protein
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Pesto Scrambled Eggs
2 pan
• 553
Cal
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Ingredients
for 2 pan:
1
tbsp
Butter
4
large
Egg
2
tbsp
Basil Pesto
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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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Big PB&J Sandwich
2 sandwich
• 1230
Cal
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Ingredients
for 2 sandwich:
4
slice
Whole-wheat bread
8
tbsp
Peanut butter
4
tbsp
Apricot jam
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Fish with Creamy Leeks
2 serving
• 981
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
1/2
tsp
Dill weed
2/3
cup
Water
4
fillet
Pollock
2
leek
Leeks
1 1/2
tsp
Wheat flour
2
tbsp
Butter
1/2
cup
Sour cream
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Day 2
3022
Calories • 240g
Carbs (41g
Fiber) • 137g Fat
• 261g
Protein
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Oat Bran
500 ml
• 347
Cal
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Ingredients
for 500 ml:
2
cup
Water
2
dash
Salt
1 1/2
cup
Oat bran
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Nonfat yogurt
2 bowl
• 274
Cal
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Ingredients
for 2 bowl:
2
cup (8 fl oz)
Nonfat yogurt
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Fish with Creamy Leeks
2 serving
• 981
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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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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Frizzled Cabbage
2 serving
• 260
Cal
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Ingredients
for 2 serving:
1/4
head, medium (about 5-3/4" dia)
Cabbage
2
tbsp
Butter
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Day 3
2969
Calories • 259g
Carbs (69g
Fiber) • 159g Fat
• 144g
Protein
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Vegetable 3 Egg Scramble
2 serving
• 1023
Cal
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Ingredients
for 2 serving:
2
tbsp
Butter
2
cup
Mixed vegetables
6
extra large
Egg
1/4
tsp
Salt
4
tbsp
Tomato sauce
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Hummus pocket sandwich
2 pocket
• 890
Cal
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Ingredients
for 2 pocket:
6
cherry
Tomatoes
2
pita, large (6-1/2" dia)
Pita bread
1
cup
Hummus
1/2
cup
Alfalfa sprouts
1
tbsp
Olive oil
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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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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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Mexican Casserole
2 serving
• 802
Cal
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Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
1 1/2
medium (2-1/2" dia)
Onions
4
cup, shredded
Cheddar cheese
2
cup
Salsa
2
can
Refried beans
8
tortilla
Tortillas
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Day 4
3043
Calories • 292g
Carbs (42g
Fiber) • 129g Fat
• 181g
Protein
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Egg Salad Sandwich
2 sandwich
• 732
Cal
|
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Ingredients
for 2 sandwich:
4
large
Egg
4
tbsp
Light mayonnaise
4
tsp
Dijon mustard
2
dash
Salt
2
dash
Pepper
4
slice
Whole-wheat bread
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Mexican Casserole
3 serving
• 1203
Cal
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Curried Egg Sandwiches
2 serving
• 571
Cal
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Ingredients
for 2 serving:
2
large
Egg
1/4
cup
Light mayonnaise
1/2
tsp
Curry powder
1/2
dash
Salt
1/2
dash
Pepper
4
slice
Whole-wheat bread
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Yogurt & Dried Mango
2 serving
• 537
Cal
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Ingredients
for 2 serving:
16
oz
Nonfat greek yogurt
3
oz
Mangos
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Day 5
2814
Calories • 247g
Carbs (39g
Fiber) • 121g Fat
• 190g
Protein
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Eggs with Hats on Top
2 serving
• 488
Cal
|
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Ingredients
for 2 serving:
2
large
Egg
2
slice
Whole-wheat bread
2
tbsp
Butter
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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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Mexican Casserole
3 serving
• 1203
Cal
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Stuffed Chicken Burrs
2 burr
• 841
Cal
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Ingredients
for 8 burr
(eat 2
burr
now, save
6 burr
for leftovers):
21.305
oz
Chicken breast
2.4
cup
Tomatoes
1 1/3
cup
Tomato sauce
2.718
tbsp
Dry taco seasoning mix
8
tortilla (approx 10" dia)
Tortillas
2/3
cup, shredded
Cheddar cheese
4
cup shredded
Lettuce
1 1/3
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
2
cup, chopped
Onions
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Day 6
3119
Calories • 288g
Carbs (29g
Fiber) • 145g Fat
• 163g
Protein
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Egg Salad Sandwich
2 sandwich
• 732
Cal
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Ingredients
for 2 sandwich:
4
large
Egg
4
tbsp
Light mayonnaise
4
tsp
Dijon mustard
2
dash
Salt
2
dash
Pepper
4
slice
Whole-wheat bread
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Stuffed Chicken Burrs
3 burr
• 1261
Cal
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Cheese quesadilla
2 quesadilla
• 1114
Cal
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Ingredients
for 2 quesadilla:
4
tortilla medium (approx 6" dia)
Tortillas
2
tbsp
Butter
1
cup, shredded
Cheddar cheese
4
tbsp
Salsa
4
tbsp
Sour cream
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Ingredients
for 2 stalks:
2
stalk, medium (7-1/2" - 8" long)
Celery
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Day 7
2959
Calories • 221g
Carbs (22g
Fiber) • 144g Fat
• 192g
Protein
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Low Carb Asiago Baked Eggs
2 serving
• 793
Cal
|
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|
Ingredients
for 2 serving:
4
tbsp
Butter
4
large
Egg
1
oz
Asiago Italian
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Stuffed Chicken Burrs
3 burr
• 1261
Cal
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Spicy Chicken Fajita
2 fajita
• 905
Cal
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Ingredients
for 2 fajita:
1
breast, bone and skin removed
Chicken breast
1/3
tbsp
Olive oil
1/3
medium (2-1/2" dia)
Onions
1/3
pepper
Jalapeno peppers
4
tbsp
Salsa
1/2
cup, shredded
Cheddar cheese
2
tortilla (approx 7-8" dia)
Tortillas
2
tbsp
Sour cream
1
cup shredded
Lettuce
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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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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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Fish with Creamy Leeks
Directions are for original
recipe
of 4 serving
1. Whisk together sour cream and flour.
2. Wash leeks, and chop, then put in a large heavy skillet with butter, 1/3 cup water, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
3. Stir in sour-cream mixture and remaining 1/3 cup water.
4. Season fish with 1/4 teaspoon each of salt and pepper, then add to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
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Oat Bran
Directions are for original
recipe
of 250 ml
1. In a heavy saucepan, bring water and salt to a boil over high heat.
2. Pour in oat bran very slowly, stirring constantly. Reduce heat to medium.
3. Cook 1-3 minutes until thick and ready to serve.
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Nonfat yogurt
Directions are for original
recipe
of 1 bowl
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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Almond Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread almond butter on celery 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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Frizzled Cabbage
Directions are for original
recipe
of 2 serving
1. Core and very thinly slice the cabbage.
2. Melt the butter in a large skillet (I use non-stick) over medium heat.
3. When it is bubbling, add the cabbage.
4. Salt and pepper the cabbage.
5. Stir occasionally and cook until mostly wilted, about 10 minutes.
6. Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
7. Do not let burn.
8. Taste, adjust seasoning, and serve immediately.
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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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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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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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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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Egg Salad Sandwich
Directions are for original
recipe
of 1 sandwich
1. Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
2. Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
3. Mix well and spread on bread or toast to make a sandwich.
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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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Yogurt & Dried Mango
Directions are for original
recipe
of 1 serving
1. Chop up dried mango and mix into yogurt. Enjoy!
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Eggs with Hats on Top
Directions are for original
recipe
of 2 serving
1. With drinking glass turned upside down cut a hole in the center of your bread slices.
2. Save the circle you cut out of the center of the bread.
3. In frying pan over medium high heat, melt butter.
4. Put bread slices in skillet along with the circles you cut out of the center of the bread.
5. Crack an egg in each of the holes of bread.
6. Cover skillet for a minute or two or just until egg is starting to set up, and when bottom of bread is browned, then turn and fry on other side until browned.
7. Make sure you turn your little circles of bread over also.
8. Serve with your little circles of bread on top of the egg.
9. Season to taste.
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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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Stuffed Chicken Burrs
Directions are for original
recipe
of 6 burr
1. Spray large skillet with cooking spray; heat over medium-high heat. Add chicken, bell pepper and onion; cook 7 minutes or until no longer pink, stirring occasionally. Add drained tomatoes, tomato sauce and seasoning mix; mix well, breaking up large pieces of tomato. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally.
2. Spoon about 1/2 cup chicken mixture down center of each tortilla; top with cheese and lettuce. Fold up bottom of tortilla over filling; fold in sides and roll to wrap.
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Cheese quesadilla
Directions are for original
recipe
of 1 quesadilla
1. Melt butter in frying pan over medium heat. Place 1 tortilla in the pan and top with cheese. Place the second tortilla on top. Heat until bottom tortilla is golden brown.
2. Flip the quesadilla and heat until golden brown on bottom. Move to plate, cut into fourths. Top with salsa and sour cream or serve on the side.
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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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Low Carb Asiago Baked Eggs
Directions are for original
recipe
of 2 serving
1. Preheat oven to 350°F. Using a small amount of the butter, butter two ramekins or 2 cup baking bowls. Split the remaining butter between prepared bowls.
2. Place one ramekin in the microwave for about 30 seconds on high to melt butter. Repeat with other.
3. Drop two whole eggs into each bowl. Top each with 1 tablespoon of grated cheese. Bake in oven for 15 minutes or until egg whites become white. Serve hot.
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Spicy Chicken Fajita
Directions are for original
recipe
of 6 fajita
1. Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes.
2. Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce.
3. Roll up it, folding in the ends, then slice in half.
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