Your Meal Plan
Sept. 4, 2016 to Sept. 10, 2016
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Sunday, September 4
1989
Calories • 134g
Carbs (20g
Fiber) • 64g Fat
• 220g
Protein
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Ingredients
for 1 Serving:
2
jumbo
Egg
1
tbsp
Salsa
1
oz
Mexican cheese
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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
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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
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Monday, September 5
2034
Calories • 150g
Carbs (43g
Fiber) • 81g Fat
• 186g
Protein
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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
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Ingredients
for 1 serving:
1
cup, halves
Strawberries
1
cup
Blueberries
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Ingredients
for 2 serving:
0.6
cup
Hummus
2.098
cup strips or slices
Carrots
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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
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Tuesday, September 6
2011
Calories • 232g
Carbs (30g
Fiber) • 58g Fat
• 159g
Protein
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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
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Ingredients
for 4 strips:
4
strip
Bacon
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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
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Wednesday, September 7
1999
Calories • 173g
Carbs (28g
Fiber) • 84g Fat
• 153g
Protein
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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
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Ingredients
for 1 serving:
1
cup, halves
Strawberries
1
cup
Blueberries
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Ingredients
for 1 serving:
2
tbsp
Peanut butter
2
stalks, large (11 inches long)
Celery
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Ingredients
for 2 fillet:
1
fillet
Atlantic salmon
3
tbsp
Lemon juice
1
clove
Garlic
1
tbsp
Olive oil
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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
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Thursday, September 8
2025
Calories • 196g
Carbs (26g
Fiber) • 72g Fat
• 160g
Protein
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Ingredients
for 1 serving:
1/2
tsp
Olive oil
1/8
cup, crumbled
Feta cheese
1
cup
Spinach
2
extra large
Egg
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Ingredients
for 1 serving:
1
cup, halves
Strawberries
1
cup
Blueberries
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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
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Friday, September 9
2028
Calories • 185g
Carbs (28g
Fiber) • 77g Fat
• 154g
Protein
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Ingredients
for 2 serving:
1
tsp
Olive oil
1/4
cup, crumbled
Feta cheese
2
cup
Spinach
4
extra large
Egg
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Ingredients
for 2 serving:
1
breast, bone and skin removed
Chicken breast
1/2
cup
French dressing
3/4
cup
Corn flakes
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Ingredients
for 1 cup:
1
cup
Chickpeas
1/2
tbsp
Olive oil
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Saturday, September 10
1926
Calories • 139g
Carbs (21g
Fiber) • 76g Fat
• 177g
Protein
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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
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Ingredients
for 2 eggs:
2
extra large
Egg
2/3
tsp
Vinegar
1/3
dash
Salt
1
cup
Ice cubes
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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
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Ingredients
for 10 bonbons:
33 1/3
grams
Almonds
333 1/3
grams
Cottage cheese
33 1/3
grams
Coconut meat
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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.
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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
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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.
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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)
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Carrots with hummus
Directions are for original
recipe
of 1 serving
1. Dip carrots into hummus, eat.
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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.
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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.
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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.
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Macaroni Goulash
Directions are for original
recipe
of 2 bowl
1. Cook macaroni as per directions on box.
2. Add drained tuna and corn.
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Blueberry Spinach Smoothie
Directions are for original
recipe
of 4 Quarter Yield
1. Blend
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Peanut Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on celery and enjoy!
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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.
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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.
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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.
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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.
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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.
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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
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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!
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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.
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Easy Garlic Chicken
Directions are for original
recipe
of 4 serving
1. Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
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Sour coconut bonbons
Directions are for original
recipe
of 15 bonbons
1. Cut the almonds in little pieces.
2. Mix them with the cottage cheese until a homogenous mix is achieved.
3. Shape them into balls (1 inch in diameter) and add a whole almond in the middle.
4. Roll them around in the coconut flakes.
5. Put in the refrigerator for half an hour to tighten up.
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Grocery List
From Sept. 4, 2016 to Sept. 10, 2016
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Mexican cheese
Queso anejo
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10 1/3 extra large (579 g)
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Cottage cheese
Nonfat, uncreamed, dry, large or small curd
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2 1/3 cup, (not packed) (338 g)
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Reduced fat milk
Fluid, 2% milkfat, with added vitamin a and vitamin d
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Whey protein powder
Gold Standard, Any flavor, 100% whey protein
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Nonfat greek yogurt
Nonfat, plain
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Egg white
Raw, fresh eggs
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7 1/2 egg white (separated from yolk) (300 g)
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7/8 extra large yolk (separated from white) (18 g)
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Salsa
Sauce, ready-to-serve
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Teriyaki sauce
Ready-to-serve
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Olive oil
Salad or cooking
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French dressing
Salad dressing, fat-free
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Sesame oil
Salad or cooking
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2 1/4 slice, regular (72 g)
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Chickpeas
(garbanzo beans, bengal gram), mature seeds, canned
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Peanut butter
Chunk style, without salt
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Corned Beef
Carl Buddig - Walmart
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Dijon mustard
Grey poupon
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Corn
Sweet, yellow, canned, whole kernel, drained solids
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7 2/3 spear, medium (5-1/4" to 7" long) (123 g)
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Red bell pepper
Sweet, raw
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2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79 g)
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3 2/3 large (7-1/4" to 8-/1/2" long) (264 g)
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1 1/4 medium (2-1/2" dia) (138 g)
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3 1/4 stalk, medium (7-1/2" - 8" long) (130 g)
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Tomatoes
Red, ripe, raw, year round average
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1 1/4 medium whole (2-3/5" dia) (154 g)
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Sauerkraut
Canned, solids and liquids
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Spinach
Frozen, chopped or leaf, cooked, boiled, drained, without salt
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Coconut meat
Nuts, dried (desiccated), sweetened, flaked, packaged
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Atlantic salmon
Fish, wild, raw
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Snapper
Fish, mixed species, raw
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Tuna
Fish, light, canned in water, drained solids
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Corn flakes
Cereals ready-to-eat, kellogg, cornflakes
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Oatmeal
Cereals, Quaker, dry rolled oats
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Chicken breast
Broilers or fryers, meat only, raw
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8 2/3 breast, bone and skin removed (2.05 kg)
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Sausage
Beef, pork, chicken, skinless, smoked
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4 1/4 medium (3" dia) (774 g)
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1 1/4 fruit without seeds (135 g)
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2 1/4 melon, medium (about 5" dia) (1.24 kg)
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Avocados
Raw, All commercial varieties
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2 medium (7" to 7-7/8" long) (236 g)
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Blueberries, frozen
Unsweetened
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