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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

Jump to Grocery List Sep 4 Sep 5 Sep 6 Sep 7 Sep 8 Sep 9 Sep 10

If these links don't work, scroll to the bottom to make sure the whole email is loaded.

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