Your meal plan and grocery list, by Eat This Much

Recipes

Jun 4, 2021 - Jun 7, 2021

Almonds	Per 1 ounce (1 serving): 164 Cal • 6.1g Carbs (3.5g Fiber) • 14.2g Fat • 6.0g Protein

Prep 1 ounce for Snack on June 6

Scaled to 1 ounce

1 oz Almonds (28 g)

No directions

Apple	Per 1 apple (1 serving): 95 Cal • 25.1g Carbs (4.4g Fiber) • 0.3g Fat • 0.5g Protein

Prep 1 apple for Breakfast on June 4, Prep 2 apple for Breakfast on June 6

Scaled to 1 apple

1 medium Apples (182 g)

Directions are for original recipe of 1 apple

1 Simply wash and enjoy, or core and slice the apple for easier eating.

Avocado	Per 1 avocado (1 serving): 322 Cal • 17.1g Carbs (13.5g Fiber) • 29.5g Fat • 4.0g Protein

Prep 1 avocado for Snack on June 4

Scaled to 1 avocado

1 fruit Avocados (201 g)

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.

Blueberries	Per 1 cup (1 serving): 84 Cal • 21.4g Carbs (3.6g Fiber) • 0.5g Fat • 1.1g Protein

Prep 0.5 cup for Breakfast on June 7

Scaled to 1/2 cup

1/2 cup Blueberries (74 g)

Directions are for original recipe of 1 cup

1 Wash and enjoy

Breakfast "Sushi"	Per 1 serving : 78 Cal • 6.0g Carbs (0.9g Fiber) • 4.1g Fat • 4.3g Protein

Prep 2 serving for Breakfast on June 6

Scaled to 2 serving

1/2 tsp Olive oil (2.2 g)
2 tbsp Green bell pepper (19 g)
1 extra large Egg (56 g)
1 tortilla Tortillas (24 g)

Directions are for original recipe of 2 serving

1 Chop peppers. Heat oil in a pan over medium heat.

2 Cook peppers in oil. Remove peppers from pan. Whisk eggs and cook over hot skillet, without scrambling them. Move egg inward to cook fully, and flip, so you have a large "fried egg". Cut in half. Place one egg on each tortilla. Add peppers to the center of your tortilla and roll up.

3 Cut into "sushi" size rolls and enjoy!

Breakfast Sandwich	Per 1 sandwich (1 serving): 353 Cal • 28.5g Carbs (2.7g Fiber) • 16.8g Fat • 22.6g Protein

Prep 1 sandwich for Breakfast on June 7

Scaled to 1 sandwich

1 extra large Egg (56 g)
3/16 dash Salt (0.1 g)
3/16 dash Pepper (0 g)
1 muffin English muffins (57 g)
1 oz Deli cut turkey (28 g)
1 slice Cheddar cheese (28 g)

Directions are for original recipe of 6 sandwich

1 Preheat oven to 375 degrees F. Lightly oil six 10-ounce ramekins or coat with nonstick spray and place onto a baking sheet.

2 Add one egg to each ramekin, beating slightly; season with salt and pepper, to taste. Place into oven and bake until egg whites are cooked through, about 12-14 minutes.

3 Place one egg over the muffin bottom. Top with 2 slices turkey and 1 slice cheese, and then cover with another muffin top to create a sandwich. Repeat with remaining English muffins to make 6 sandwiches. Wrap tightly in plastic wrap and place in the freezer.

4 To reheat, remove plastic wrap from the frozen sandwich and wrap in a paper towel. Place into microwave for 1-2 minutes, or until heated through completely.

Celery	Per 2 stalks (1 serving): 13 Cal • 2.4g Carbs (1.3g Fiber) • 0.1g Fat • 0.6g Protein

Prep 1 stalks for Lunch on June 4

Scaled to 1 stalks

1 stalk, medium Celery (40 g)

Directions are for original recipe of 2 stalks

1 Wash thoroughly.

Cheesy Chicken and Spinach	Per 1 serving : 508 Cal • 7.7g Carbs (2.4g Fiber) • 24.7g Fat • 62.2g Protein

Prep 1 serving for Dinner on June 6

Scaled to 1 serving

1 tbsp Olive oil (14 g)
2 half breast Chicken breast (236 g)
1 cup Spinach (30 g)
1 cup cherry tomatoes Cherry tomatoes (149 g)
1 oz Mozzarella cheese (28 g)

Directions are for original recipe of 1 serving

1 Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F.

2 While the chicken is cooking, 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.

Chia Pudding	Per 1 serving : 270 Cal • 36.1g Carbs (19.0g Fiber) • 11.9g Fat • 7.1g Protein

Prep 1 serving for Breakfast on June 5

Scaled to 1 serving

1 oz Chia seeds (28 g)
1 packet Sucralose (1 g)
1 cup Almond milk (240 g)
1/4 tsp Vanilla extract (1.1 g)
1/4 tsp Cinnamon (0.7 g)
1 cup Raspberries (123 g)

Directions are for original recipe of 1 serving

1 In a medium bowl, combine chia seeds, sugar, almond milk, vanilla, and a pinch of cinnamon. Stir for a couple minutes until very well combined and starting to thicken.

2 Top with berries. Eat immediately or let sit for up to 48 hours to thicken more.

Chicken & Mayo Bagel	Per 1 bagel (1 serving): 623 Cal • 60.7g Carbs (3.5g Fiber) • 11.4g Fat • 65.0g Protein

Prep 1 bagel for Dinner on June 4, Prep 1 bagel for Dinner on June 7

Scaled to 1 bagel

1 breast Chicken breast (236 g)
1 medium bagel Bagels (105 g)
3 slice, medium Tomatoes (60 g)
2 leaf, large Lettuce (30 g)
1 tbsp Light mayonnaise (15 g)

Directions are for original recipe of 1 bagel

1 Slice the bagel in half, and if desired toast lightly. Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.

2 To cook chicken, 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. Slice the cooked chicken breast into 1/2cm thick slices. Slice the Tomatoes into 1/2cm thick slices.

3 Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel

Chicken Wraps	Per 1 rollup (1 serving): 368 Cal • 29.7g Carbs (3.0g Fiber) • 12.5g Fat • 33.0g Protein

Prep 1 rollup for Lunch on June 5

Scaled to 1 rollup

1/2 breast Chicken breast (118 g)
2 leaf outer Lettuce (56 g)
1 tbsp Parmesan cheese (5 g)
1/2 medium whole Tomatoes (62 g)
1 tbsp Light mayonnaise (15 g)
1 tortilla Tortillas (46 g)

Directions are for original recipe of 1 rollup

1 Preheat oven to 400 degrees F. Place chicken on a foil lined pan and bake for about 15-20 minutes or until it is cooked through, no longer pink, and juices run clear. Chop up into bite sized pieces.

2 Place first 5 ingredients in large bowl and mix together well, until mayonnaise is evenly distributed. Spoon onto tortillas; roll up. Enjoy!

Chicken caesar salad	Per 1 serving : 295 Cal • 6.2g Carbs (2.0g Fiber) • 15.8g Fat • 31.5g Protein

Prep 1.5 serving for Dinner on June 5

Scaled to 1 1/2 serving

3 cup shredded Lettuce (141 g)
1 1/2 tbsp Caesar salad dressing (22 g)
3 tsp Olive oil (14 g)
1 1/2 half breast Chicken breast (177 g)
3 tbsp Parmesan cheese (15 g)

Directions are for original recipe of 1 serving

1 Slice the raw chicken breast into strips and fry in a pan with olive oil.

2 Mix the roasted chicken, lettuce, dressing, and cheese in a bowl.

3 Eat it

Easy Parmesan Crisps	Per 4 crisps (1 serving): 83 Cal • 0.7g Carbs (0g Fiber) • 5.5g Fat • 7.6g Protein

Prep 6 crisps for Lunch on June 7

Scaled to 6 crisps

6 tbsp Parmesan cheese (30 g)

Directions are for original recipe of 12 crisps

1 Preheat oven to 400F.

2 Place each tablespoon of shredded cheese on parchment paper or silicone lined baking sheet about 1 to 2 inches apart.

3 Bake about 3-5 minutes until edges are browned.

4 Allow to cool before serving.

Gourmet Grilled Cheese	Per 1 serving : 458 Cal • 26.7g Carbs (3.8g Fiber) • 24.6g Fat • 32.3g Protein

Prep 1 serving for Lunch on June 6

Scaled to 1 serving

1/2 large Egg (25 g)
3/8 cup Parmesan cheese (30 g)
2 oz Goat cheese (57 g)
2 slice Whole-wheat bread (56 g)
2 slice, medium Tomatoes (40 g)

Directions are for original recipe of 4 serving

1 Place the beaten eggs in a wide, shallow bowl, and set aside. Place the parmesan cheese in a wide, shallow dish, and set aside.

2 Spread the goat cheese onto one side of each slice of bread. Sandwich two tomato slices between two pieces of bread, then dip both sides into the beaten egg. Allow the excess to drip off, then press the sandwiches into the parmesan cheese, coating well on each side; set aside. Repeat to make 4 sandwiches.

3 Heat a large, nonstick skillet over medium heat. Cook the sandwiches until golden brown and crisp, about 3 minutes per side.

Ham, Swiss & Spinach Wrap	Per 1 serving : 299 Cal • 25.9g Carbs (1.4g Fiber) • 12.4g Fat • 20.6g Protein

Prep 1 serving for Lunch on June 4

Scaled to 1 serving

2 slice oval Sliced ham (54 g)
1/3 cup Spinach (10 g)
1 tortilla Tortillas (46 g)
1 slice Swiss cheese (28 g)

Directions are for original recipe of 15 serving

1 Place tortilla on a plate. Build the roll in this order: 1 slice of ham, 1 tortilla, 3-4 leaves of spinach, 1 slice of cheese, and 1 slice of ham. Roll, and slice if you want. Repeat with the remaining ingredients.

Kale Soup	Per 1 serving : 76 Cal • 13.8g Carbs (3.9g Fiber) • 0.9g Fat • 6.1g Protein

Prep 2 serving for Lunch on June 7

Scaled to 2 serving

2 cup, chopped Kale (134 g)
1/2 cup, sliced Onions (57 g)
10 cherry tomato Cherry tomatoes (170 g)
2 cup Vegetable Broth (480 g)

Directions are for original recipe of 1 serving

1 Bring a stock pot of water to boil. Boil kale in water until tender, about 5 minutes. Drain.

2 Bring broth to a boil. Add onion, tomato, kale. Serve.

Peanut Butter & Celery	Per 1 serving : 209 Cal • 10.7g Carbs (4.6g Fiber) • 16.2g Fat • 8.6g Protein

Prep 1 serving for Snack on June 5, Prep 1.5 serving for Snack on June 7

Scaled to 1 serving

2 tbsp Peanut butter (32 g)
2 stalks, large Celery (128 g)

Directions are for original recipe of 1 serving

1 Spread peanut butter on celery and enjoy!

Pecans	Per 1 ounce (1 serving): 196 Cal • 3.9g Carbs (2.7g Fiber) • 20.4g Fat • 2.6g Protein

Prep 0.5 ounce for Breakfast on June 5

Scaled to 1/2 ounce

1/2 oz Pecans (14 g)

No directions

Post-Workout Banana Protein Smoothie	Per 1 serving : 225 Cal • 30.0g Carbs (3.0g Fiber) • 1.4g Fat • 25.3g Protein

Prep 1 serving for Snack on June 5

Scaled to 1 serving

2 cup Water (473 g)
1 medium Banana (118 g)
1 scoop Whey protein powder (30 g)

Directions are for original recipe of 1 serving

1 Combine all ingredients in a blender and pulse until smooth. Enjoy!

Simple Lemon Pepper Tuna	Per 1 serving : 148 Cal • 1.7g Carbs (0.3g Fiber) • 1.6g Fat • 32.2g Protein

Prep 1 serving for Snack on June 6

Scaled to 1 serving

1 can Tuna (165 g)
1/2 tsp Pepper (1.1 g)
1 tbsp Lemon juice (15 g)

Directions are for original recipe of 2 serving

1 Combine all of the ingredients and then serve as desired.

Vanilla Banana Protein Shake	Per 1 serving : 245 Cal • 24.9g Carbs (2.5g Fiber) • 3.6g Fat • 25.6g Protein

Prep 1 serving for Breakfast on June 4

Scaled to 1 serving

1/2 medium Banana (59 g)
1 cup Almond milk (240 g)
1 tsp Vanilla extract (4.2 g)
1 scoop Whey protein powder (30 g)
1/2 cup Ice cubes (118 g)

Directions are for original recipe of 1 serving

1 Combine all ingredients in a blender and pulse until smooth. Enjoy!