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Created by: Super Cool Trainer

Your Meal Plan

2017-05-17 to 2017-05-18

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

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Wednesday, May 17

2275 Calories • 182g Carbs (27g Fiber) • 126g Fat • 126g Protein

Breakfast

344 Cal • 59g Carbs (6g Fiber) • 11g Fat • 9g Protein

Scaled to 2 family members, each eating:

Fast Oatmeal

1 bowl • 244 Cal

Directions | Full Recipe

Ingredients for 2 bowl:

2 oz (60 raisins) Raisins

2 cup Water

1/2 tsp Cinnamon

4 tsp brownulated Brown sugar

1 cup Oatmeal

 

Bacon

2 strips • 100 Cal

Directions | Full Recipe

Ingredients for 4 strips:

4 strip Bacon

Lunch

809 Cal • 39g Carbs (7g Fiber) • 56g Fat • 39g Protein

Scaled to 3 family members, each eating:

Spinach salad

1 serving • 175 Cal

Directions | Full Recipe

Ingredients for 3 serving:

15 cup Spinach

6 large Scallions

1 1/2 lemon yields Lemon juice

3 tbsp Olive oil

3 dash Pepper

 

Pulled Pork Sandwich

1 serving • 634 Cal

Directions | Full Recipe

Ingredients for 3 serving:

2 1/4 cloves, minced Garlic

2 1/4 roll Hamburger bun

3/4 tsp Chili powder

18 oz Pork shoulder

3/8 dash Salt

0.281 cup Vinegar

3/8 tsp Paprika

1/8 cup Ketchup

3/4 tsp Worcestershire sauce

3/8 tsp, crumbled Bay leaf

3/8 large Onions

3/4 tbsp Dijon mustard

0.094 cup packed Brown sugar

3/8 tbsp Tomato paste

3/8 pepper Jalapeno peppers

Dinner

743 Cal • 47g Carbs (14g Fiber) • 49g Fat • 43g Protein

Peanut Tofu

1 serving • 597 Cal

Directions | Full Recipe

Ingredients for 1 serving:

3 tbsp Peanut butter

1 block Tofu

1 1/2 cloves, minced Garlic

1/2 tbsp Ginger root

1/2 tbsp Brown sugar

1 tsp Soy sauce

1/2 cup Green beans

5 mushroom Mushrooms

 

Herb roasted carrots with mustard

1 serving • 146 Cal

Directions | Full Recipe

Ingredients for 1 serving:

1 cup chopped Carrots

3/4 tbsp Olive oil

1/4 dash Salt

1/4 dash Pepper

1/8 tbsp Parsley

1/2 tsp Dijon mustard

1/8 tbsp Dill weed

Post workout meal

379 Cal • 37g Carbs (0g Fiber) • 10g Fat • 36g Protein

Vanilla protein milkshake

1 shake • 379 Cal

Directions | Full Recipe

Ingredients for 1 shake:

1/2 cup Vanilla ice cream

30 grams Whey protein powder

1 cup Reduced fat milk

 
 

Thursday, May 18

2113 Calories • 137g Carbs (29g Fiber) • 116g Fat • 142g Protein

Breakfast

545 Cal • 4g Carbs (1g Fiber) • 46g Fat • 28g Protein

Scaled to 2 family members, each eating:

Fluffy omelet with cheese and spinach

1 omelet • 545 Cal

Directions | Full Recipe

Ingredients for 2 omelet:

6 extra large Egg

4 tbsp Butter

1 1/2 oz Cheddar cheese

2 tbsp chopped Chives

2 dash Salt

2 dash Pepper

12 leaf Spinach

Lunch

767 Cal • 85g Carbs (9g Fiber) • 24g Fat • 56g Protein

Scaled to 3 family members, each eating:

Yogurt & Apricots

1 serving • 290 Cal

Directions | Full Recipe

Ingredients for 3 serving:

24 oz Nonfat greek yogurt

1 1/2 cup, halves Apricots, dried

 

Rueben Sandwich

1 sandwich • 477 Cal

Directions | Full Recipe

Ingredients for 3 sandwich:

6 slice, regular Rye bread

3 serving Corned Beef

6 tbsp Sauerkraut

6 slice (1 oz) Swiss cheese

1 tbsp Dijon mustard

Dinner

368 Cal • 29g Carbs (10g Fiber) • 12g Fat • 38g Protein

Chicken Stir-Fry

1 serving • 193 Cal

Directions | Full Recipe

Ingredients for 1 serving:

0.063 tsp Cayenne pepper

1/2 breast, bone and skin removed Chicken breast

0.063 cup Chicken broth

1/4 cup Asparagus

1/4 cup chopped Broccoli

1/4 tsp Ginger

1/2 cup, pieces or slices Mushrooms

1/4 medium Carrots

1/4 extra large Egg

 

Carrots with hummus

1 serving • 175 Cal

Directions | Full Recipe

Ingredients for 1 serving:

0.3 cup Hummus

1.049 cup strips or slices Carrots

Post workout meal

432 Cal • 19g Carbs (8g Fiber) • 34g Fat • 19g Protein

Berry Shake

1 serving • 432 Cal

Directions | Full Recipe

Ingredients for 1 serving:

1/2 cup Coconut milk

16 grams Whey protein powder

1/3 cup, unthawed Blackberries, frozen

2 tbsp, whole Flaxseed

3/4 cup Water

1 serving 1 packet Aspartame

 

Recipe directions

Fast Oatmeal

Directions are for original recipe of 1 bowl

1. Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds. Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.

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.

Spinach salad

Directions are for original recipe of 2 serving

1. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.

2. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.

Pulled Pork Sandwich

Directions are for original recipe of 8 serving

1. Chop onion. Peel garlic cloves. Chop and seed jalapeno pepper. Trim pork of excess fat.

2. Pure all of the sauce ingredients (everything except the bay leaf, the pork and the buns) in a blender until smooth. If you have extra time, marinate the pork in the sauce overnight or for several hours before cooking.

3. Put sauce, bay leaf, and pork into a large pot and add 1 quart of water. Bring mixture to a boil and simmer, covered, turning frequently, for 2 hours or until the meat pulls apart easily with a fork.

4. Remove from heat and cool pork in the sauce. When cool enough to touch, remove the pork from the sauce and shred into small pieces. Set aside.

5. Put the sauce back on the stove and bring it to a low boil. Let the sauce boil down until it has been reduced by two thirds. Add the pork back to the sauce. Salt to taste. Remove bay leaf before serving. Serve hot over open-face hamburger buns.

Peanut Tofu

Directions are for original recipe of 2 serving

1. Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add chili paste to taste. Add water to desired consistency of sauce.

2. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven).

3. Combine tofu and peanut sauce with steamed or boiled vegetables.

Herb roasted carrots with mustard

Directions are for original recipe of 4 serving

1. Heat the oven to 450°F and arrange a rack in the middle.

2. Place the carrots on a baking sheet, drizzle with half of the oil, season with salt and pepper, and toss to evenly coat. Roast, shaking the pan occasionally, until a knife easily pierces the carrots, about 10 to 15 minutes. (Smaller carrots will cook in less time.) Remove from the oven and set aside while you prepare the herbed mustard.

3. Add the other half of the oil to a large frying pan over medium heat (a tablespoon of butter works best here if you're not strictly paleo). Add the mustard and stir to combine. Add the roasted carrots and chopped herbs and toss to coat the carrots in the mustard mixture. Season with salt and pepper as needed.

Vanilla protein milkshake

Directions are for original recipe of 1 shake

1. Mix in blender.

Fluffy omelet with cheese and spinach

Directions are for original recipe of 1 omelet

1. (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese)

2. Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs.

3. Preheat broiler to high temperature.

4. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).

5. Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.

6. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.

Yogurt & Apricots

Directions are for original recipe of 1 serving

1. Chop dried apricots into pieces and mix into yogurt. Enjoy!

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

Chicken Stir-Fry

Directions are for original recipe of 4 serving

1. Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.

2. Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.

3. Add the vegetables, cayenne pepper and ginger, cook until tender.

4. Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.

5. Serve hot.

Carrots with hummus

Directions are for original recipe of 1 serving

1. Dip carrots into hummus, eat.

Berry Shake

Directions are for original recipe of 1 serving

1. Put everything in the blender and whiz it together.

 

Grocery List

From 2017-05-17 to 2017-05-18

Vegetables

Chives

Raw

2 tbsp chopped (6 g)

 

Spinach

Raw

19 cup (570 g)

 

Garlic

Raw

3 3/4 clove (11 g)

 

Onions

Raw

2/3 medium (2-1/2" dia) (73 g)

 

Carrots

Raw

4 large (7-1/4" to 8-/1/2" long) (288 g)

 

Scallions

Spring onions or scallions (includes tops and bulb), raw

10 medium (4-1/8" long) (150 g)

 

Jalapeno peppers

Raw

1/2 pepper (7 g)

 

Broccoli

Raw

1/4 cup chopped (23 g)

 

Asparagus

Raw

2 1/4 spear, medium (5-1/4" to 7" long) (36 g)

 

Ginger root

Raw

1/2 tbsp (3 g)

 

Green beans

Snap, Green, cooked, boiled, drained, without salt

1/2 cup (63 g)

 

Mushrooms

Shiitake, raw

5 mushroom (95 g)

 

Ketchup

Low sodium

2 tbsp (30 g)

 

Parsley

Raw

1/4 tbsp (0.95 g)

 

Tomato paste

Canned, without salt added

1/4 cup (66 g)

 

Mushrooms

White, raw

1/2 cup, whole (48 g)

 

Sauerkraut

Canned, solids and liquids

1/2 cup (71 g)

Fruits and Fruit Juices

Lemon juice

Raw

4 3/4 tbsp (71 g)

 

Apricots, dried

Sulfured, uncooked

1 1/2 cup, halves (195 g)

 

Raisins

Seedless

1/2 cup (not packed) (73 g)

 

Blackberries, frozen

Unsweetened

1/3 cup, unthawed (50 g)

Dairy Products

Whey protein powder

Gold Standard, Any flavor, 100% whey protein

1 2/3 scoop (30g) (50 g)

 

Reduced fat milk

Fluid, 2% milkfat, with added vitamin a and vitamin d

1 cup (244 g)

 

Egg

Whole, fresh eggs

6 1/4 extra large (350 g)

 

Butter

Unsalted

4 tbsp (57 g)

 

Cheddar cheese

1 1/2 oz (43 g)

 

Swiss cheese

6 oz (170 g)

 

Nonfat greek yogurt

Nonfat, plain

3 cup (720 g)

Beverages

Water

Plain, clean water

2 3/4 cup (651 g)

Poultry Products

Chicken breast

Broilers or fryers, meat only, raw

1/2 breast, bone and skin removed (118 g)

Pork Products

Bacon

Raw, cured pork

1 3/4 oz (50 g)

 

Pork shoulder

Cured, blade roll, separable lean and fat, roasted

18 oz (510 g)

Spices and Herbs

Salt

Table

1/4 tbsp (4.5 g)

 

Pepper

Spices, black

1/4 tbsp (1.6 g)

 

Vinegar

Distilled

1/3 cup (80 g)

 

Dill weed

Spices, dried

1/4 tbsp (0.775 g)

 

Bay leaf

Spices

1/4 tbsp, crumbled (0.45 g)

 

Cinnamon

Spices, ground

1/4 tbsp (1.95 g)

 

Dijon mustard

Grey poupon

2 tbsp (30 g)

 

Chili powder

Spices

1/3 tbsp (2.5 g)

 

Ginger

Spices, ground

1/4 tbsp (1.35 g)

 

Paprika

Spices

1/4 tbsp (1.73 g)

 

Cayenne pepper

Spices, red or cayenne

1/4 tbsp (1.32 g)

Soups and Sauces

Chicken broth

Soup, canned, less/reduced sodium

1/4 cup (60 g)

 

Worcestershire sauce

1/3 tbsp (5.7 g)

Soy & Legumes