Sample meal plan email

When you subscribe, you'll get an email like the one below sent to you every week before your grocery shopping day (you get to pick when). Just grab the foods on the grocery list and then reference the email whenever you need an idea of what to eat.

The meal plans below were made with a 2000 calorie per day target. Because I don't have much time to prepare lunch, I set up leftovers from Dinner to go into my next 2 Lunches. For more customization, I can set different Meal Types on weekends, like with longer cooktime. And if I want specific dishes in some meals, like oatmeal for every breakfast, I can set this up with Recurring Foods.



Your Meal Plan

Sept. 4, 2016 to Sept. 10, 2016

To make changes or re-build this plan,
log in at www.EatThisMuch.com

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Sunday, September 4

1989 Calories • 134g Carbs (20g Fiber) • 64g Fat • 220g Protein

Breakfast

478 Cal

Southwestern Eggs

1 Serving • 291 Cal

Directions | Full Recipe

Ingredients for 1 Serving:

2 jumbo Egg

1 tbsp Salsa

1 oz Mexican cheese

Melons

1 melon, medium (about 5" dia) • 188 Cal (552 g)

Link to Full Nutrition

Lunch

477 Cal

Rueben Sandwich

1 sandwich • 477 Cal

Directions | Full Recipe

Ingredients for 1 sandwich:

2 slice, regular Rye bread

1 serving Corned Beef

2 tbsp Sauerkraut

2 slice (1 oz) Swiss cheese

1/3 tbsp Dijon mustard

Afternoon snack

169 Cal

Blueberries

2 cup • 169 Cal (296 g)

Link to Full Nutrition

Dinner

865 Cal

Broiled Chicken with Rosemary and Garlic

2 serving • 865 Cal

Directions | Full Recipe

Ingredients for 4 serving (eat 2 serving now, save 2 serving for leftovers):

1 tbsp Rosemary

1 tsp Salt

12 half breast (fillet) Chicken breast

1 fruit without seeds Lemons

1 tsp Garlic

1/2 tsp Pepper

Monday, September 5

2034 Calories • 150g Carbs (43g Fiber) • 81g Fat • 186g Protein

Breakfast

468 Cal

Protein Southwest Scramble

1 bowl • 335 Cal

Directions | Full Recipe

Ingredients for 1 bowl:

4 large Egg white

1/2 link Sausage

2 tsp Olive oil

1 medium (2-1/2" dia) Onions

1/2 cup, chopped Red bell pepper

1 cup Spinach

1 medium whole (2-3/5" dia) Tomatoes

1 dash Salt

1 dash Pepper

Fruit salad

1 serving • 133 Cal

Directions | Full Recipe

Ingredients for 1 serving:

1 cup, halves Strawberries

1 cup Blueberries

Lunch

432 Cal

Broiled Chicken with Rosemary and Garlic

1 serving • 432 Cal

Directions | Full Recipe

Leftovers, eat 1 serving

Afternoon snack

350 Cal

Carrots with hummus

2 serving • 350 Cal

Directions | Full Recipe

Ingredients for 2 serving:

0.6 cup Hummus

2.098 cup strips or slices Carrots

Dinner

784 Cal

Easy Grilled Chicken Teriyaki

2 serving • 462 Cal

Directions | Full Recipe

Ingredients for 2 serving:

1 breast, bone and skin removed Chicken breast

1/2 cup Teriyaki sauce

1/8 cup Lemon juice

1 tsp Garlic

1 tsp Sesame oil

Avocados

1 fruit • 322 Cal (201 g)

Link to Full Nutrition

Tuesday, September 6

2011 Calories • 232g Carbs (30g Fiber) • 58g Fat • 159g Protein

Breakfast

819 Cal

Peanut Butter Banana Oatmeal

2 bowl • 619 Cal

Directions | Full Recipe

Ingredients for 2 bowl:

1 cup Oatmeal

2 1/3 cup Water

1 dash Salt

2 tbsp Peanut butter

1 medium (7" to 7-7/8" long) Banana

1/3 cup Reduced fat milk

1/2 tsp Butter

Bacon

4 strips • 200 Cal

Directions | Full Recipe

Ingredients for 4 strips:

4 strip Bacon

Lunch

432 Cal

Broiled Chicken with Rosemary and Garlic

1 serving • 432 Cal

Directions | Full Recipe

Leftovers, eat 1 serving

Afternoon snack

95 Cal

Apples

1 medium (3" dia) • 95 Cal (182 g)

Link to Full Nutrition

Dinner

665 Cal

Macaroni Goulash

2 bowl • 665 Cal

Directions | Full Recipe

Ingredients for 6 bowl (eat 2 bowl now, save 4 bowl for leftovers):

3 cup spiral shaped Macaroni

3 can (303 x 406) Corn

3 can Tuna

Wednesday, September 7

1999 Calories • 173g Carbs (28g Fiber) • 84g Fat • 153g Protein

Breakfast

372 Cal

Blueberry Spinach Smoothie

1 Quarter Yield • 239 Cal

Directions | Full Recipe

Ingredients for 1 Quarter Yield:

1/4 cup, unthawed Blueberries, frozen

1/4 cup Spinach

2 oz Nonfat greek yogurt

5 grams Coconut meat

0.85 extra large yolk (separated from white) Egg yolk

3/4 tbsp Butter

1/4 cup Water

1/2 tsp Turmeric

0 cup Cinnamon

Fruit salad

1 serving • 133 Cal

Directions | Full Recipe

Ingredients for 1 serving:

1 cup, halves Strawberries

1 cup Blueberries

Lunch

665 Cal

Macaroni Goulash

2 bowl • 665 Cal

Directions | Full Recipe

Leftovers, eat 2 bowl

Afternoon snack

209 Cal

Peanut Butter & Celery

1 serving • 209 Cal

Directions | Full Recipe

Ingredients for 1 serving:

2 tbsp Peanut butter

2 stalks, large (11 inches long) Celery

Dinner

753 Cal

7 minutes "Quick Broiled Salmon"

2 fillet • 696 Cal

Directions | Full Recipe

Ingredients for 2 fillet:

1 fillet Atlantic salmon

3 tbsp Lemon juice

1 clove Garlic

1 tbsp Olive oil

Balsamic Asparagus

1 serving • 57 Cal

Directions | Full Recipe

Ingredients for 1 serving:

6 spear, large (7-1/4" to 8-1/2") Asparagus

1/4 tbsp Olive oil

1/4 tbsp Balsamic vinegar

Thursday, September 8

2025 Calories • 196g Carbs (26g Fiber) • 72g Fat • 160g Protein

Breakfast

369 Cal

Scrambled Eggs with Spinach and Feta

1 serving • 236 Cal

Directions | Full Recipe

Ingredients for 1 serving:

1/2 tsp Olive oil

1/8 cup, crumbled Feta cheese

1 cup Spinach

2 extra large Egg

Fruit salad

1 serving • 133 Cal

Directions | Full Recipe

Ingredients for 1 serving:

1 cup, halves Strawberries

1 cup Blueberries

Lunch

665 Cal

Macaroni Goulash

2 bowl • 665 Cal

Directions | Full Recipe

Leftovers, eat 2 bowl

Afternoon snack

189 Cal

Apples

2 medium (3" dia) • 189 Cal (364 g)

Link to Full Nutrition

Dinner

801 Cal

Red Snapper with Basil Vinaigrette

2 serving • 801 Cal

Directions | Full Recipe

Ingredients for 4 serving (eat 2 serving now, save 2 serving for leftovers):

6 tbsp Olive oil

3 tbsp, chopped Basil

3 tbsp Lemon juice

4 fillet Snapper

1 tsp Salt

1/2 tsp Pepper

Friday, September 9

2028 Calories • 185g Carbs (28g Fiber) • 77g Fat • 154g Protein

Breakfast

661 Cal

Scrambled Eggs with Spinach and Feta

2 serving • 473 Cal

Directions | Full Recipe

Ingredients for 2 serving:

1 tsp Olive oil

1/4 cup, crumbled Feta cheese

2 cup Spinach

4 extra large Egg

Melons

1 melon, medium (about 5" dia) • 188 Cal (552 g)

Link to Full Nutrition

Lunch

401 Cal

Red Snapper with Basil Vinaigrette

1 serving • 401 Cal

Directions | Full Recipe

Leftovers, eat 1 serving

Afternoon snack

169 Cal

Blueberries

2 cup • 169 Cal (296 g)

Link to Full Nutrition

Dinner

798 Cal

Easy Baked Chicken

2 serving • 527 Cal

Directions | Full Recipe

Ingredients for 2 serving:

1 breast, bone and skin removed Chicken breast

1/2 cup French dressing

3/4 cup Corn flakes

Roasted Chick Peas

1 cup • 271 Cal

Directions | Full Recipe

Ingredients for 1 cup:

1 cup Chickpeas

1/2 tbsp Olive oil

Saturday, September 10

1926 Calories • 139g Carbs (21g Fiber) • 76g Fat • 177g Protein

Breakfast

620 Cal

Protein oatmeal pancakes

2 pancakes • 459 Cal

Directions | Full Recipe

Ingredients for 2 pancakes:

30 grams Whey protein powder

5 large Egg white

1/4 tsp Cinnamon

1 small (6" to 6-7/8" long) Banana

50 grams Blueberries

1/2 cup Oatmeal

Easy To Peel Hard-Boiled Eggs

2 eggs • 161 Cal

Directions | Full Recipe

Ingredients for 2 eggs:

2 extra large Egg

2/3 tsp Vinegar

1/3 dash Salt

1 cup Ice cubes

Lunch

401 Cal

Red Snapper with Basil Vinaigrette

1 serving • 401 Cal

Directions | Full Recipe

Leftovers, eat 1 serving

Afternoon snack

95 Cal

Apples

1 medium (3" dia) • 95 Cal (182 g)

Link to Full Nutrition

Dinner

810 Cal

Easy Garlic Chicken

1 serving • 225 Cal

Directions | Full Recipe

Ingredients for 1 serving:

3/4 tbsp Butter

1/2 breast, bone and skin removed Chicken breast

1/2 tsp Garlic powder

1/4 tsp Salt

1/4 tsp Onion powder

Sour coconut bonbons

10 bonbons • 585 Cal

Directions | Full Recipe

Ingredients for 10 bonbons:

33 1/3 grams Almonds

333 1/3 grams Cottage cheese

33 1/3 grams Coconut meat

Recipe directions

Southwestern Eggs

Directions are for original recipe of 1 Serving

1. Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.

Rueben Sandwich

Directions are for original recipe of 1 sandwich

1. Toast the bread

2. Heat the Corned beef

3. Put it all on the sandwich

4. serve with pickles

Broiled Chicken with Rosemary and Garlic

Directions are for original recipe of 4 serving

1. PREPARATION: Mince rosemary and garlic.

2. Preheat broiler.

3. Remove 4 (3- by 1/2-inch) strips of zest from lemon with a vegetable peeler, avoiding white pith, then cut strips diagonally into thin strips. Halve lemon, then squeeze juice into a small bowl.

4. Put chicken in a large bowl with salt, pepper, and 1 tablespoon lemon juice and toss to coat. Transfer chicken, skin sides down, to rack of a broiler pan and broil 3 to 4 inches from heat, turning over every 5 minutes, 15 minutes total.

5. Remove broiler pan from oven, then transfer chicken to a plate with tongs. Carefully remove rack from broiler pan and add zest, rosemary, garlic, and remaining lemon juice to juices accumulated in bottom of broiler pan.

6. Transfer chicken to pan juices, then toss to coat and arrange chicken skin sides up. Return broiler pan to oven and broil chicken until cooked through, 3 to 5 minutes more.

7. Transfer chicken to a platter and pour any juices from broiler pan over it.

Protein Southwest Scramble

Directions are for original recipe of 1 bowl

1. PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.

2. In a large pan, drizzle onions and peppers with olive oil and saute.

3. When the onions are clear and peppers are tender, season with salt and pepper.

4. Add chopped turkey sausage, and saute until sausage is golden brown.

5. Lower heat, add egg whites, and scramble.

6. When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)

Carrots with hummus

Directions are for original recipe of 1 serving

1. Dip carrots into hummus, eat.

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.

Peanut Butter Banana Oatmeal

Directions are for original recipe of 2 bowl

1. Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil. Cook for 5 minutes stirring occasionally. Add the peanut butter, banana, milk and butter and mix gently. Cook for another minute and serve.

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.

Macaroni Goulash

Directions are for original recipe of 2 bowl

1. Cook macaroni as per directions on box.

2. Add drained tuna and corn.

Blueberry Spinach Smoothie

Directions are for original recipe of 4 Quarter Yield

1. Blend

Peanut Butter & Celery

Directions are for original recipe of 1 serving

1. Spread peanut butter on celery and enjoy!

7 minutes "Quick Broiled Salmon"

Directions are for original recipe of 2 fillet

1. PREP: Cut salmon in half (or buy two 1/2 fillets)

2. 1. Preheat broiler on high and place an all stainless stell skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the ehat source

3. while pan is heating, chop or press garlic and let sit for 5 minutes

4. Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)

5. Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

6. Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.

Balsamic Asparagus

Directions are for original recipe of 4 serving

1. Prepare asparagus by washing and snapping off tough end.

2. Heat oil in frying pan.

3. Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.

4. Remove from heat and cover for a few minutes to let flavours develop. Serve.

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.

Red Snapper with Basil Vinaigrette

Directions are for original recipe of 4 serving

1. Preheat broiler and oil a large shallow baking pan (1 inch deep).

2. Season fish all over with 1/2 teaspoon salt and 1/4 teaspoon pepper, then put, skin sides down, in baking pan. Drizzle fillets with 1/2 tablespoon lemon juice and 1 tablespoon oil (total).

3. Broil fish 6 inches from heat until just cooked through, 6 to 8 minutes. Transfer to a platter.

4. While fish broils, whisk together remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, and 2 1/2 tablespoons lemon juice in a small bowl, then add remaining 5 tablespoons oil in a slow stream, whisking until emulsified. Stir in basil and spoon vinaigrette over cooked fish.

Easy Baked Chicken

Directions are for original recipe of 4 serving

1. Preheat oven to 350 degrees F (175 degrees C).

2. Place the dressing in a shallow dish or bowl for dipping. Do the same with the breadcrumbs. Dip the chicken breasts, one at a time, in the dressing, then in the breadcrumbs to coat. Place chicken in a lightly greased 9x13 inch baking dish and bake in the preheated oven for 25 to 30 minutes.

Roasted Chick Peas

Directions are for original recipe of 2 cup

1. Rinse, drain and dry chick peas.

2. Toss with enough olive oil to evenly coat peas

3. Roast them like you would any vegetable—at about 400ºF for 30 to 40 minutes—on a baking sheet

4. Sprinkle come Indian or hot pepper spices to add flavour

Protein oatmeal pancakes

Directions are for original recipe of 2 pancakes

1. Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites.

2. Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time.

3. Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites.

4. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. *Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again.*

5. When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices.

6. When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!

Easy To Peel Hard-Boiled Eggs

Directions are for original recipe of 6 eggs

1. Place the eggs in a saucepan.

2. Cover the eggs with lukewarm water.

3. Add in vinegar and pinch salt.

4. Bring to a full boil over medium heat; boil for 2 minutes (start timing after the water reaches a full boil).

5. Remove from heat cover with a tight lid.

6. Allow the eggs to stand for 11 minutes.

7. Drain the eggs a couple times under very cold water.

8. Cover the eggs with cold water then add in some ice.

9. Allow the eggs to sit in ice water for about 3 minutes.

10. Drain and peel.