Dietitians Online Blog

 

Meal Plan and Grocery List Apr 28, 2024 - May 4, 2024 To make changes or rebuild this plan, log in at www.EatThisMuch.com. Most links in this email are shortcuts to different parts of the email. Not all email clients support these links. If you're using Gmail, scroll to the bottom and click "View entire message" to load the whole thing. Jump To       Grocery List       Recipes       Apr 28       Apr 29       Apr 30       May 1       May 2       May 3            May 4       Sunday, April 28 1303 Cal   • 110.3g Carbs   (21.9g Fiber)   • 59.4g Fat   • 95.1g Protein   Breakfast   395 Cal Peanut Butter Protein Oats 1 serving • 305 Cal Lemon Berry Smoothie 1 serving • 90 Cal Lunch   282 Cal Ginger Glazed Salmon with Mango Salsa 1/2 serving • 188 Cal Spinach Tomato Salad 1/2 serving • 93 Cal   Dinner   434 Cal Mustard and Shallot Salmon 1 serving • 337 Cal Cucumber Apple Salad 1 serving • 98 Cal Snack   192 Cal Black Olives with Cheddar 1 serving • 192 Cal   Monday, April 29 1316 Cal   • 124.1g Carbs   (24.9g Fiber)   • 58.2g Fat   • 89.2g Protein Breakfast   317 Cal Butternut Squash Hash 1 serving • 246 Cal Nonfat greek yogurt 1/2 cup • 71 Cal Lunch   334 Cal Post-Workout Banana Protein Smoothie 1 serving • 225 Cal Brussels Sprout Slaw 1 serving • 109 Cal   Dinner   480 Cal Chicken, Spinach, and Strawberry Salad 1 serving • 255 Cal Pan Fried Corn 1 serving • 225 Cal Snack   184 Cal Tomato Basil Layered Salad 1 serving • 184 Cal Tuesday, April 30 1320 Cal   • 91.3g Carbs   (20.4g Fiber)   • 63.7g Fat   • 103.0g Protein   Breakfast   324 Cal Baked Eggs in Ham 1 serving • 136 Cal Toast with Tomato, Onion, & Hummus 1 serving • 188 Cal Lunch   373 Cal Dijon, Dill, and Cottage Cheese Tuna Salad 1 serving • 213 Cal Mixed Greens with Sliced Cucumber and Avocado 1 serving • 160 Cal   Dinner   461 Cal Barbeque Chicken 1 serving • 344 Cal Easy Sautéed Spinach 1 recipe • 117 Cal Snack   161 Cal Simple Spinach Salad 1 serving • 161 Cal   Wednesday, May 1 1296 Cal   • 133.8g Carbs   (22.4g Fiber)   • 50.0g Fat   • 82.9g Protein Breakfast   381 Cal Huevos Pericos 1 serving • 301 Cal Cinnamon Apple Bites 1 serving • 81 Cal Lunch   274 Cal Ginger Glazed Salmon with Mango Salsa 1/2 serving • 188 Cal Simple Cabbage Salad 1/2 serving • 86 Cal   Dinner   455 Cal Chicken Wraps 1 rollup • 368 Cal Apple Celery Salad 1 serving • 87 Cal Snack   186 Cal Zesty Bean Dip & Chips 1 serving • 186 Cal Thursday, May 2 1299 Cal   • 120.5g Carbs   (22.7g Fiber)   • 47.0g Fat   • 102.4g Protein   Breakfast   359 Cal Very Green Veggie Protein Smoothie 1 serving • 147 Cal Cottage Cheese with Apples & Cinnamon 1 serving • 212 Cal Lunch   327 Cal Lemon-Pepper Tuna Sandwich 1 serving • 292 Cal Green salad 1/2 serving • 35 Cal   Dinner   429 Cal Chicken Fajitas 1 serving • 370 Cal Easy Sautéed Spinach 1/2 recipe • 58 Cal Snack   184 Cal Tomato Basil Layered Salad 1 serving • 184 Cal   Friday, May 3 1289 Cal   • 116.5g Carbs   (16.6g Fiber)   • 55.7g Fat   • 87.0g Protein Breakfast   296 Cal Cabbage Hash Browns 1 serving • 159 Cal Nonfat yogurt 1 bowl • 137 Cal Lunch   323 Cal Quick Buffalo Chicken Salad 1 serving • 228 Cal Apple 1 apple • 95 Cal   Dinner   485 Cal Burgers 1 burger • 414 Cal Easy Tossed Salad 1 serving • 70 Cal Snack   186 Cal Rice Cake with Peanut Butter, Coconut, & Dried Cherries 1 serving • 186 Cal Saturday, May 4 1312 Cal   • 105.2g Carbs   (18.8g Fiber)   • 65.5g Fat   • 85.4g Protein   Breakfast   390 Cal Avocado Toast 1 serving • 201 Cal Smoked Salmon, Goat Cheese, & Cucumber Bites 1 serving • 190 Cal Lunch   320 Cal Almonds and Blueberries Yogurt Snack 1 serving • 218 Cal Lebanese Tomato and Onion Salad 1 serving • 103 Cal   Dinner   437 Cal Barbeque Chicken 1 serving • 344 Cal Sautéed Zucchini 1 recipe • 92 Cal Snack   164 Cal Almonds 1 ounce • 164 Cal

 

Recipes Apr 28, 2024 - May 4, 2024 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 May 4 Scaled to 1 ounce 1 oz Almonds (28 g) No directions   -------------------- Almonds and Blueberries Yogurt Snack Per 1 serving : 218 Cal • 19.8g Carbs (3.3g Fiber) • 6.9g Fat • 21.4g Protein Prep 1 serving for Lunch on May 4 Scaled to 1 serving 3/4 cup Nonfat greek yogurt (180 g) 1/2 cup Blueberries (74 g) 10 almond Almonds (12 g) Directions are for original recipe of 1 serving 1 Place the yogurt in a bowl and top with the blueberries followed by the sliced almonds. Enjoy!   Apple Per 1 apple (1 serving): 95 Cal • 25.1g Carbs (4.4g Fiber) • 0.3g Fat • 0.5g Protein Prep 1 apple for Lunch on May 3 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.   Apple Celery Salad Per 1 serving : 87 Cal • 18.4g Carbs (3.7g Fiber) • 1.9g Fat • 0.8g Protein Prep 1 serving for Dinner on May 1 Scaled to 1 serving 1/2 large Apples (112 g) 1 stalks, large Celery (64 g) 1/2 tbsp Mayonnaise-like dressing (7.3 g) Directions are for original recipe of 2 serving 1 Cut apple into chunks. 2 Cut celery into slices. 3 Mix together. 4 Add enough mayo to lightly coat. Serve and enjoy!   Avocado Toast Per 1 serving : 201 Cal • 22.3g Carbs (5.7g Fiber) • 11.6g Fat • 4.2g Protein Prep 1 serving for Breakfast on May 4 Scaled to 1 serving 1/2 fruit Avocados (68 g) 1 tbsp chopped Scallions (6 g) 1 1/2 tsp Lemon juice (7.6 g) 1/2 tsp Garlic (1.4 g) 1 slice, large Italian bread (30 g) Directions are for original recipe of 1 serving 1 Mash avocado and add chopped scallion, lemon, and garlic. Mix well. 2 Toast bread. Top with avocado mash and enjoy!   Baked Eggs in Ham Per 1 serving : 136 Cal • 1.1g Carbs (0.1g Fiber) • 7.2g Fat • 16.2g Protein Prep 1 serving for Breakfast on April 30 Scaled to 1 serving 2 slice oval Sliced ham (54 g) 1 extra large Egg (56 g) 1 dash Salt (0.4 g) 1 dash Pepper (0.1 g) 1/8 tsp Paprika (0.3 g) Directions are for original recipe of 1 serving 1 Preheat oven to 375 degrees F. 2 Line a muffin tin with thick slices of ham. Crack an egg into each muffin spot, and season with salt, pepper, and paprika. Bake for 20 minutes. Allow to cool for two to three minutes, remove slowly from muffin tin, and enjoy! 3 http://friskylemon.com/2012/02/01/baked-eggs-in-ham-cups/   Barbeque Chicken Per 1 serving : 344 Cal • 36.0g Carbs (0.8g Fiber) • 9.4g Fat • 27.5g Protein Prep 1 serving for Dinner on April 30, Prep 1 serving for Dinner on May 4 Scaled to 1 serving 1/3 cup Barbecue sauce (82 g) 1/2 tbsp Butter (7.1 g) 1/2 tbsp Worcestershire sauce (8.5 g) 1/3 tsp Garlic powder (1 g) 1 half breast Chicken breast (118 g) Directions are for original recipe of 2 serving 1 Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat. 2 Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.   Black Olives with Cheddar Per 1 serving : 192 Cal • 4.6g Carbs (2.1g Fiber) • 16.8g Fat • 7.4g Protein Prep 1 serving for Snack on April 28 Scaled to 1 serving 1/2 cup Olives, canned (67 g) 1 oz Cheddar cheese (28 g) Directions are for original recipe of 1 serving 1 Cut the cheddar cheese into small strips and place each into the hole of the black olives. Serve.   Brussels Sprout Slaw Per 1 serving : 109 Cal • 10.5g Carbs (4.3g Fiber) • 7.1g Fat • 3.8g Protein Prep 1 serving for Lunch on April 29 Scaled to 1 serving 1/8 tsp Salt (0.8 g) 1/2 tbsp Olive oil (6.8 g) 1 tsp Lemon juice (5.1 g) 1/4 lb Brussels sprouts (113 g) Directions are for original recipe of 2 serving 1 Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts. 2 If you have a mandoline or vegetable slicer: Holding each sprout by the stem end, finely shred them on the slicer. If you don't, chop the sprouts finely with a kitchen knife. 3 Drizzle the slaw with olive oil, lemon juice, and salt and toss well.   Burgers Per 1 burger (1 serving): 414 Cal • 23.7g Carbs (2.3g Fiber) • 22.4g Fat • 29.5g Protein Prep 1 burger for Dinner on May 3 Scaled to 1 burger 1 1/16 tsp Garlic powder (3.2 g) 2 2/3 oz Ground beef, cooked (76 g) 3/16 large Egg (8.3 g) 15/16 tsp Onion powder (2.3 g) 1/3 tsp Salt (2 g) 1 tsp Olive oil (4.5 g) 1 roll Hamburger bun (43 g) 2/3 oz Cheddar cheese (19 g) Directions are for original recipe of 6 burger 1 Mix together beef and. seasonings. Whisk egg in a small bowl and add to beef. Form patties lightly pressing in the center to prevent burger from bulging while cooking. Cook on stovetop or grill until desired temperature is reached. Add cheese during the last 1 minute of cooking..   Butternut Squash Hash Per 1 serving : 246 Cal • 23.7g Carbs (4.6g Fiber) • 13.3g Fat • 10.4g Protein Prep 1 serving for Breakfast on April 29 Scaled to 1 serving 1 cup, cubes Squash (140 g) 1/4 cup, chopped Onions (40 g) 1/2 tbsp Olive oil (6.8 g) 1/4 cup, chopped Red bell pepper (37 g) 1 slice Sliced ham (28 g) (Chopped) 1/2 oz Gouda cheese (14 g) (Shredded) Directions are for original recipe of 4 serving 1 Dice butternut squash, onions, and peppers. Heat oil in a pan over medium-high heat. Sauté squah, onions, and peppers in oil for 15-20 minutes or until squash is fork tender. Stir in gouda cheese and chopped ham. Enjoy!   Cabbage Hash Browns Per 1 serving : 159 Cal • 6.3g Carbs (2.1g Fiber) • 11.8g Fat • 7.5g Protein Prep 1 serving for Breakfast on May 3 Scaled to 1 serving 1 large Egg (50 g) 1/4 tsp Garlic powder (0.8 g) 1/4 tsp Salt (1.5 g) 1/2 dash Pepper (0.1 g) 1 cup, shredded Cabbage (70 g) 1/8 medium Onions (14 g) 1/2 tbsp Vegetable oil (7 g) Directions are for original recipe of 2 serving 1 Thinly slice onion and shred cabbage. 2 Combine all ingredients other than oil in a large bowl. Divide mixture into patties. 3 Heat oil in a skillet over medium-high heat. Add patties and press with spatula to flatten. Cook until golden, about 3 minutes per side.   Chicken Fajitas Per 1 serving : 370 Cal • 33.6g Carbs (3.2g Fiber) • 11.3g Fat • 31.4g Protein Prep 1 serving for Dinner on May 2 Scaled to 1 serving 1/2 breast Chicken breast (118 g) 1/2 medium Red bell pepper (60 g) 1/4 onion Onions (83 g) 1/4 tsp Fajita Seasoning Mix (0.8 g) 2 tbsp Water (30 g) 1 tortilla Tortillas (46 g) 3/8 tbsp Canola oil (5.2 g) Directions are for original recipe of 4 serving 1 Slice peppers, onions, and chicken breasts into long strips. 2 Heat oil in a large pan. Cook peppers and onions on medium heat until onions begin to turn translucent. Remove from pan. 3 Add chicken strips. Cook until no longer pink, stirring frequently. Return vegetables to pan. Add seasoning mix with water. Cook until water is reduced. 4 Serve in warmed flour tortillas.   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 Dinner on May 1 Scaled to 1 rollup 1/2 breast Chicken breast (118 g) 2 leaf outer Lettuce (56 g) (Chopped) 1 tbsp Parmesan cheese (5 g) 1/2 medium whole Tomatoes (62 g) (Chopped) 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, Spinach, and Strawberry Salad Per 1 serving : 255 Cal • 11.7g Carbs (3.3g Fiber) • 10.3g Fat • 29.1g Protein Prep 1 serving for Dinner on April 29 Scaled to 1 serving 1/2 breast Chicken breast (118 g) 2 cup Spinach (60 g) 1/2 cup, halves Strawberries (76 g) 1/3 small raw Red Onion (23 g) (thinly sliced) 1/2 tbsp Balsamic vinegar (8 g) 1/2 tbsp Olive oil (6.8 g) Directions are for original recipe of 1 serving 1 Preheat oven to 400 degrees F. Bake chicken for 10-15 minutes or until cooked through and no longer pink. Let rest 5 minutes before slicing. 2 Combine all ingredients in a bowl and drizzle with salad dressing! 3 Enjoy!   Cinnamon Apple Bites Per 1 serving : 81 Cal • 21.6g Carbs (2.8g Fiber) • 0.2g Fat • 0.5g Protein Prep 1 serving for Breakfast on May 1 Scaled to 1 serving 1 medium Apples (161 g) 1/2 tsp Cinnamon (1.3 g) Directions are for original recipe of 1 serving 1 Cut up apple (with or without skin - your choice) into bite sized chunks. 2 Put the chopped apple into a container with a lid (ex. an empty margarine container). 3 Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple. 4 Eat and enjoy immediately.   Cottage Cheese with Apples & Cinnamon Per 1 serving : 212 Cal • 19.2g Carbs (2.5g Fiber) • 2.5g Fat • 28.3g Protein Prep 1 serving for Breakfast on May 2 Scaled to 1 serving 1 cup, Cottage cheese (226 g) 1/2 medium Apples (91 g) 1/4 tsp Cinnamon (0.7 g) Directions are for original recipe of 1 serving 1 Chop apple into bite-size pieces. Mix with cottage cheese and a dash of cinnamon. Enjoy!   Cucumber Apple Salad Per 1 serving : 98 Cal • 24.2g Carbs (3.7g Fiber) • 0.5g Fat • 2.2g Protein Prep 1 serving for Dinner on April 28 Scaled to 1 serving 1/2 medium Apples (91 g) (Chopped) 1 cucumber Cucumber (301 g) (Sliced) 1 tbsp Vinegar (15 g) 1 tbsp Water (15 g) 1/2 tsp Garlic Salt (2 g) 1 dash Pepper (0.1 g) 1 tsp Stevia Sweetener (1 g) Directions are for original recipe of 1 serving 1 Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper, and stevia to taste. Enjoy!   Dijon, Dill, and Cottage Cheese Tuna Salad Per 1 serving : 213 Cal • 5.5g Carbs (0.9g Fiber) • 2.8g Fat • 41.9g Protein Prep 1 serving for Lunch on April 30 Scaled to 1 serving 1 can Tuna, canned in water (165 g) 1/3 cup, Cottage cheese (75 g) 1/2 lemon yields Lemon juice (24 g) 1/2 tsp Dill weed, dried (0.5 g) 1 tsp Dijon mustard (5 g) 1 stalk, medium Celery (40 g) Directions are for original recipe of 1 serving 1 Mix all of the ingredients together well. Serve as desired. Enjoy!   Easy Sautéed Spinach Per 1 recipe (1 serving): 117 Cal • 2.5g Carbs (1.4g Fiber) • 11.8g Fat • 1.9g Protein Prep 1 recipe for Dinner on April 30, Prep 0.5 recipe for Dinner on May 2 Scaled to 1/2 recipe 1/2 tbsp Butter (7.1 g) 1 cup Spinach (30 g) 1/2 dash Salt (0.2 g) 2 1/2 dash Pepper (0.2 g) Directions are for original recipe of 1 recipe 1 Melt butter in sauté pan over medium heat; add spinach. Season with salt and pepper to taste. Sauté until just wilted, about 3-4 minutes. Enjoy!   Easy Tossed Salad Per 1 serving : 70 Cal • 12.3g Carbs (3.3g Fiber) • 2.2g Fat • 2.1g Protein Prep 1 serving for Dinner on May 3 Scaled to 1 serving 1 cup shredded Lettuce (47 g) 1/2 medium whole Tomatoes (62 g) 1/4 cup chopped Carrots (32 g) 1/4 cup slices Cucumber (26 g) 1 medium Scallions (15 g) 1 tbsp Ranch dressing (15 g) Directions are for original recipe of 1 serving 1 Chop lettuce, tomato, carrots, cucumber, and scallions. Toss all together well with the dressing and enjoy!   Ginger Glazed Salmon with Mango Salsa Per 1 serving : 377 Cal • 41.0g Carbs (4.1g Fiber) • 7.4g Fat • 37.0g Protein Prep 0.5 serving for Lunch on April 28, Prep 0.5 serving for Lunch on May 1 Scaled to 1/2 serving 3 oz Chum salmon (85 g) (fresh or defrosted) 1 tbsp Ginger (5.4 g) (dressing as a marinade) 50 grams Mango Salsa 1/4 medium raw Mango (38 g) (diced) 1 tbsp Tomatoes (11 g) (diced) 1 tbsp chopped Onions (10 g) (diced) 1 tbsp, chopped Green peppers (9.4 g) (diced) 1 tsp Ginger (1.8 g) (marinade) Directions are for original recipe of 1 serving 1 1. Preheat the air fryer to 400 degrees Fahrenheit. 2. Marinade salmon with ginger dressing. Refrigerate for at least 30 minutes. 3. Place the salmon filet in the air fryer basket and set the timer for 10 minutes. 4. While the salmon is cooking, prepare the mango salsa. 5. Combine all the salsa ingredients together and mix gently. 6. Top salmon with mango salsa and enjoy.   Green salad Per 1 serving : 70 Cal • 1.4g Carbs (0.8g Fiber) • 7.0g Fat • 0.7g Protein Prep 0.5 serving for Lunch on May 2 Scaled to 1/2 serving 1/4 cup shredded Lettuce (12 g) 1 tbsp Spinach (3.8 g) 2 tbsp Arugula (2.5 g) 1 1/2 leaf, whole Basil (0.8 g) 3/4 tsp Olive oil (3.4 g) 3/4 tsp Red wine vinegar (3.7 g) 1/8 dash Salt (0.1 g) 1/8 dash Pepper (0 g) 1/8 tsp Dijon mustard (0.6 g) Directions are for original recipe of 4 serving 1 Any 4 cups of greens should be fine. In a serving bowl, combine the greens and basil. 2 To make the dressing, place all ingredients in a screw-top jar and shake well to combine. Just before serving, pour dressing evenly over the leaves and gently toss.   Huevos Pericos Per 1 serving : 301 Cal • 5.8g Carbs (1.5g Fiber) • 20.7g Fat • 22.2g Protein Prep 1 serving for Breakfast on May 1 Scaled to 1 serving 1 tsp Olive oil (4.5 g) 2 medium Scallions (30 g) 1/2 medium whole Tomatoes (62 g) 3 extra large Egg (168 g) 1 1/2 dash Salt (0.6 g) Directions are for original recipe of 2 serving 1 Dice tomatoes. Thinly slice scallions. Beat eggs. 2 Heat olive oil in a medium nonstick skillet over medium heat. 3 Add the scallions and cook until they soften, about 3 to 4 minutes. 4 Add diced tomato and cook until the liquid evaporates, about 3 to 4 minutes. 5 Add the eggs, season with salt, and cook until set, stirring occasionally.   Lebanese Tomato and Onion Salad Per 1 serving : 103 Cal • 9.6g Carbs (2.6g Fiber) • 7.2g Fat • 1.9g Protein Prep 1 serving for Lunch on May 4 Scaled to 1 serving 1 1/2 medium whole Tomatoes (184 g) (Chopped) 1/2 dash Salt (0.2 g) 1/2 tbsp Olive oil (6.8 g) 1/2 tbsp Lemon juice (7.5 g) 1/8 cup, chopped Onions (20 g) Directions are for original recipe of 2 serving 1 Place the chopped tomatoes, onions, salt, olive oil, and lemon juice in a bowl. 2 Toss together well. 3 Serve and enjoy!   Lemon Berry Smoothie Per 1 serving : 90 Cal • 22.1g Carbs (4.9g Fiber) • 1.2g Fat • 0.8g Protein Prep 1 serving for Breakfast on April 28 Scaled to 1 serving 1 cup, unthawed Blueberries, frozen (155 g) 1/4 tsp, ground Cardamom (0.5 g) 2 tbsp Lemon juice (30 g) 1/4 tsp Cinnamon (0.7 g) 1/4 tsp Cayenne pepper (0.5 g) 1 cup Water (237 g) Directions are for original recipe of 1 serving 1 Combine ingredients in a blender and pulse until smooth. Enjoy!   Lemon-Pepper Tuna Sandwich Per 1 serving : 292 Cal • 38.5g Carbs (5.2g Fiber) • 5.4g Fat • 23.3g Protein Prep 1 serving for Lunch on May 2 Scaled to 1 serving 3 oz Tuna, canned in water (85 g) 1 tsp Parsley, dried (0.5 g) 1/2 medium Onions (55 g) (Red, chopped) 1/2 tsp Olive oil (2.2 g) 1 tsp Lemon zest (2 g) 1/4 lemon yields Lemon juice (12 g) 1/2 dash Salt (0.2 g) 2 dash Pepper (0.2 g) 2 slice, regular Rye bread (64 g) 1 cup Arugula (20 g) Directions are for original recipe of 1 serving 1 Mix tuna with the parsley, half of the red onion, olive oil, lemon zest and juice, salt, and pepper in a bowl; serve on rye with remaining red onion and arugula. 2 Enjoy!   Mixed Greens with Sliced Cucumber and Avocado Per 1 serving : 160 Cal • 13.4g Carbs (7.4g Fiber) • 11.6g Fat • 2.9g Protein Prep 1 serving for Lunch on April 30 Scaled to 1 serving 4 oz Field Greens Salad Mix (113 g) 1/2 cup, pared, chopped Cucumber (66 g) 1/2 fruit Avocados (68 g) (Diced) 1 tbsp Italian dressing (15 g) 1 dash Salt (0.4 g) 1 dash Pepper (0.1 g) Directions are for original recipe of 1 serving 1 Combine salad greens, cucumber, and avocado. 2 Toss with low-carb salad dressing of your choice and season to taste with salt and freshly ground black pepper.   Mustard and Shallot Salmon Per 1 serving : 337 Cal • 10.9g Carbs (2.9g Fiber) • 18.4g Fat • 31.9g Protein Prep 1 serving for Dinner on April 28 Scaled to 1 serving 1 1/2 tsp Pepper (3.1 g) 1/2 tsp Salt (3 g) 1 tbsp Mustard seed (6.3 g) 4 oz Atlantic salmon, cooked (113 g) (Skinned) 1/2 tbsp Olive oil (6.8 g) 2 tbsp Water (30 g) 1 shallot Shallots (43 g) Directions are for original recipe of 2 serving 1 Mix the pepper, salt, and mustard seed. sprinkle on both sides of the fish. 2 Caramelize the shallots in the olive oil on medium heat, about 10-12 minutes. Remove the shallots from heat and set aside. Add the salmon. Cook on one side until lightly browned, about 5-7 minutes at most. 3 Once browned, add water and immediately put on the lid. Be careful, it will splash so have your lid ready. This will steam the fish. Steam for 5-7 minutes and serve with shallots. Enjoy!   Nonfat greek yogurt Per 1 cup (1 serving): 142 Cal • 8.6g Carbs (0g Fiber) • 0.9g Fat • 24.5g Protein Prep 0.5 cup for Breakfast on April 29 Scaled to 1/2 cup 1/2 cup Nonfat greek yogurt (120 g) Directions are for original recipe of 1 cup 1 Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.   Nonfat yogurt Per 1 bowl (1 serving): 137 Cal • 18.8g Carbs (0g Fiber) • 0.4g Fat • 14.0g Protein Prep 1 bowl for Breakfast on May 3 Scaled to 1 bowl 1 cup Nonfat yogurt (245 g) Directions are for original recipe of 1 bowl 1 Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.   Pan Fried Corn Per 1 serving : 225 Cal • 26.8g Carbs (2.9g Fiber) • 13.4g Fat • 4.8g Protein Prep 1 serving for Dinner on April 29 Scaled to 1 serving 1 ear, large yields Corn (143 g) 1 tbsp Butter (14 g) 1 dash Salt (0.4 g) 1 dash Pepper (0.1 g) Directions are for original recipe of 1 serving 1 Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Sauté corn kernels just until tender. Season with salt and pepper. Enjoy warm or cold.   Peanut Butter Protein Oats Per 1 serving : 305 Cal • 21.4g Carbs (3.5g Fiber) • 11.7g Fat • 31.4g Protein Prep 1 serving for Breakfast on April 28 Scaled to 1 serving 1/4 cup Rolled oats (20 g) 1 scoop Whey protein powder (30 g) 1/2 cup Water (118 g) 1 1/4 tbsp Peanut butter (20 g) Directions are for original recipe of 1 serving 1 Put oats and protein powder in a microwaveable bowl. Add water and mix well. Heat for about 2 minutes. Stir well and add peanut butter. Mix well. Enjoy!   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 Lunch on April 29 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!   Quick Buffalo Chicken Salad Per 1 serving : 228 Cal • 8.8g Carbs (2.1g Fiber) • 8.8g Fat • 28.4g Protein Prep 1 serving for Lunch on May 3 Scaled to 1 serving 2 tbsp Pepper or hot sauce (29 g) (Ready-to-serve) 1/2 cup Canned chicken (102 g) 1 cup Spinach (30 g) (Raw) 1 medium Tomatoes (123 g) (Chopped) Directions are for original recipe of 1 serving 1 Mix hot sauce with chicken. Put on top of spinach, and add tomatoes to top. Toss together and enjoy!   Rice Cake with Peanut Butter, Coconut, & Dried Cherries Per 1 serving : 186 Cal • 21.5g Carbs (2.4g Fiber) • 9.7g Fat • 5.0g Protein Prep 1 serving for Snack on May 3 Scaled to 1 serving 1 cakes Rice cakes (9 g) 1 tbsp Coconut meat, dried (5.3 g) 1 tbsp Peanut butter (16 g) 10 grams Dried Cherries Directions are for original recipe of 1 serving 1 Spread rice cake with peanut butter. Top with coconut meat and dried cherries. Enjoy!   Sautéed Zucchini Per 1 recipe (1 serving): 92 Cal • 7.6g Carbs (2.5g Fiber) • 6.5g Fat • 3.0g Protein Prep 1 recipe for Dinner on May 4 Scaled to 1 recipe 3/4 large Zucchini (242 g) 1/2 tbsp Butter (7.1 g) 1/8 tsp Salt (0.8 g) 1/16 tsp Pepper (0.1 g) Directions are for original recipe of 4 recipe 1 Slice zucchini. Melt butter in sauté pan and add zucchini slices. Add salt and pepper to taste. Cover and cook until tender, stirring occasionally, about 8-10 minutes.   Simple Cabbage Salad Per 1 serving : 172 Cal • 21.7g Carbs (9.0g Fiber) • 9.4g Fat • 4.6g Protein Prep 0.5 serving for Lunch on May 1 Scaled to 1/2 serving 2 cup, chopped Cabbage (178 g) 1/2 tsp Salt (3 g) 1/2 tbsp Lemon juice (7.5 g) 1 tsp Olive oil (4.5 g) Directions are for original recipe of 1 serving 1 Chop cabbage. 2 Toss all ingredients together well and enjoy!   Simple Spinach Salad Per 1 serving : 161 Cal • 8.6g Carbs (3.4g Fiber) • 14.0g Fat • 3.6g Protein Prep 1 serving for Snack on April 30 Scaled to 1 serving 3 cup Spinach (90 g) 2 large Scallions (50 g) 1/2 lemon yields Lemon juice (24 g) 1 tbsp Olive oil (14 g) 1 dash Pepper (0.1 g) 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.   Smoked Salmon, Goat Cheese, & Cucumber Bites Per 1 serving : 190 Cal • 3.8g Carbs (0.5g Fiber) • 9.8g Fat • 21.5g Protein Prep 1 serving for Breakfast on May 4 Scaled to 1 serving 1 cup slices Cucumber (104 g) 1 oz Goat cheese (28 g) 3 oz Chinook salmon (85 g) Directions are for original recipe of 1 serving 1 Slice cucumber into rounds. 2 Spread the top of each cucumber round with a little bit of goat cheese and top with a bit of the lox. Enjoy!   Spinach Tomato Salad Per 1 serving : 186 Cal • 13.2g Carbs (5.5g Fiber) • 14.4g Fat • 5.9g Protein Prep 0.5 serving for Lunch on April 28 Scaled to 1/2 serving 2 1/2 cup Spinach (75 g) 1 large Scallions (25 g) 1/4 medium whole Tomatoes (31 g) 1/2 tbsp Olive oil (6.8 g) 1/2 dash Pepper (0.1 g) 1/4 lemon yields Lemon juice (12 g) Directions are for original recipe of 2 serving 1 Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions and tomato. 2 Put spinach in a mixing bowl and add the tomato, scallions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.   Toast with Tomato, Onion, & Hummus Per 1 serving : 188 Cal • 24.2g Carbs (6.3g Fiber) • 7.0g Fat • 9.0g Protein Prep 1 serving for Breakfast on April 30 Scaled to 1 serving 1 Italian tomato Tomatoes (62 g) 1 tbsp chopped Onions (10 g) 1/4 cup Hummus (62 g) 1 dash Pepper (0.1 g) 1 dash Salt (0.4 g) 1 slice Whole-wheat bread (28 g) Directions are for original recipe of 1 serving 1 Toast bread to your liking. Spread with hummus, then top with chopped onion and sliced tomatoes. Sprinkle a dash of salt and pepper on top and serve.   Tomato Basil Layered Salad Per 1 serving : 184 Cal • 17.1g Carbs (6.7g Fiber) • 12.1g Fat • 3.6g Protein Prep 1 serving for Snack on April 29, Prep 1 serving for Snack on May 2 Scaled to 1 serving 1/2 large whole Tomatoes (91 g) 1/2 fruit Avocados (68 g) 8 leaf, whole Basil (4 g) 1 tbsp Hummus (15 g) 2 tbsp Balsamic vinegar (32 g) Directions are for original recipe of 1 serving 1 Slice tomato into ¼-inch thick slices. Slice avocado into ¼-inch thick slices. Tear off, rinse and dry basil. 2 Layer tomato, basil, and avocado to make a striped presentation. 3 Add hummus and vinegar to a food proessor and pulse until smooth. 4 Pour over salad just before serving. Enjoy!   Very Green Veggie Protein Smoothie Per 1 serving : 147 Cal • 10.1g Carbs (4.0g Fiber) • 6.3g Fat • 14.5g Protein Prep 1 serving for Breakfast on May 2 Scaled to 1 serving 3/4 cup Water (178 g) 1/2 scoop Whey protein powder (15 g) 1 slices Ginger root (2.2 g) 1/4 cup chopped Celery (25 g) 1/4 cup slices Cucumber (26 g) 1/4 cup, cubes Avocados (38 g) 1/2 cup, chopped Kale (34 g) 1/2 cup Spinach (15 g) Directions are for original recipe of 1 serving 1 Combine all ingredients in a blender and pulse until smooth. Enjoy!   Zesty Bean Dip & Chips Per 1 serving : 186 Cal • 27.0g Carbs (4.8g Fiber) • 6.4g Fat • 5.6g Protein Prep 1 serving for Snack on May 1 Scaled to 1 serving 1/4 cup Refried beans (58 g) 1 tbsp Salsa (16 g) 1/2 tbsp Fresh cilantro (0.5 g) 1 medium Scallions (15 g) 1 cup Tortilla chips (26 g) Directions are for original recipe of 1 serving 1 Combine refried beans, salsa, cilantro and scallion (if using) in a bowl. Serve with tortilla chips. Enjoy!

 

Grocery List Apr 28, 2024 - May 4, 2024 This list has subtracted any foods you have in your Pantry. Vegetables Onions 1 3/4 medium (2-1/2" dia) (192 g), Raw Green peppers 1/2 pepper (22 g), Hot chili, raw   Spinach 12 1/4 cup (368 g), Raw Scallions 9 1/2 medium (4-1/8" long) (142 g), Spring onions or scallions (includes tops and bulb), raw   Tomatoes 8 2/3 medium whole (2-3/5" dia) (1.07 kg), Red, ripe, raw, year round average Shallots 1 shallot (medium) (43 g), Raw   Cucumber 1 3/4 cucumber (8-1/4") (527 g), With peel, raw Squash 1/3 medium (1 lb) (151 g), Winter, butternut, raw   Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g), Sweet, raw Brussels sprouts 1 1/3 cup (117 g), Raw   Red Onion 1/3 small raw (23 g), Freshdirect Corn 1 1/2 ear, medium (6-3/4" to 7-1/2" long) yiel (153 g), Sweet, yellow, raw   Celery 3 1/4 stalk, medium (7-1/2" - 8" long) (130 g), Raw Field Greens Salad Mix 1 1/4 Serving (125 g), Dole   Cabbage 1/3 head, medium (about 5-3/4" dia) (303 g), Raw Lettuce 2 1/2 cup shredded (118 g), Romaine or cos, raw   Fresh cilantro 1/2 tbsp (0.5 g), Coriander leaves, raw Ginger root 1/2 tbsp (3 g), Raw   Kale 1/2 cup, chopped (34 g), Scotch, raw Arugula 1 1/4 cup (25 g), Raw   Carrots 1/2 large (7-1/4" to 8-/1/2" long) (36 g), Raw Garlic 1/2 clove (1.5 g), Raw   Zucchini 1 1/4 medium (245 g), Summer squash, includes skin, raw Fruits and Fruit Juices Blueberries, frozen 1 cup, unthawed (155 g), Unsweetened Lemon juice 8 2/3 tbsp (130 g), Raw   Mango 1/2 medium raw (75 g), 1 Medium Raw - Whole Foods Market Apples 3 2/3 medium (3" dia) (667 g), With skin   Olives 1/2 cup (67 g), Ripe, canned (small-extra large) Banana 1 medium (7" to 7-7/8" long) (118 g), Raw   Strawberries 2/3 cup, whole (96 g), Raw Avocados 2 1/4 fruit (452 g), Raw, All commercial varieties   Blueberries 1/2 cup (74 g), Raw Dairy Products Whey protein powder 2 1/2 scoop (30g) (75 g), Gold Standard, Any flavor, 100% whey protein Cheddar cheese 1 2/3 oz (47 g),   Gouda cheese 1/2 oz (14 g), Nonfat greek yogurt 1 1/4 cup (300 g), Nonfat, plain   Butter 4 tbsp (57 g), Unsalted Egg 5 2/3 large (283 g), Whole, fresh eggs   Cottage cheese 1 1/3 cup, (not packed) (301 g), Lowfat, 1% milkfat Parmesan cheese 1/4 oz (7.1 g), Grated   Nonfat yogurt 1 cup (8 fl oz) (245 g), Skim milk, 13 grams protein per 8 ounce Goat cheese 1 oz (28 g), Soft type Beverages Water 4 2/3 cup (1.1 kg), Plain, clean water Poultry Products Chicken breast 5 half breast (fillet) (590 g), Broilers or fryers, meat only, raw Canned chicken 1/2 cup (102 g), No broth Beef Products Ground beef 2 2/3 oz (76 g), 90% lean meat / 10% fat, patty, cooked, pan-broiled Sausage and Lunch Meat Sliced ham 3 slice (84 g), Regular (approximately 11% fat) Seafood Chum salmon 6 oz (170 g), Fish, raw Atlantic salmon 4 oz (113 g), Fish, wild, cooked, dry heat   Tuna 9 oz (255 g), Fish, light, canned in water, drained solids Chinook salmon 3 oz (85 g), Fish, smoked, (lox), regular Spices and Herbs Cardamom 1/4 tbsp, ground (1.45 g), Spices Cinnamon 1/3 tbsp (2.6 g), Spices, ground   Cayenne pepper 1/4 tbsp (1.32 g), Spices, red or cayenne Ginger 2 2/3 tbsp (14 g), Spices, ground   Pepper 1 tbsp (6.4 g), Spices, black Salt 1 tbsp (18 g), Table   Mustard seed 1 tbsp (6.3 g), Spices, ground Vinegar 1/4 cup (60 g), Cider   Garlic Salt 1/2 tsp (2 g), Kroger Stevia Sweetener 1 tsp (1 g), Tesco   Balsamic vinegar 1/3 cup (85 g), Basil 17 1/2 leaf, whole (8.8 g), Fresh   Paprika 1/4 tbsp (1.73 g), Spices Dill weed 1/4 tbsp (0.775 g), Spices, dried   Dijon mustard 1/2 tbsp (7.5 g), Grey poupon Garlic powder 2/3 tbsp (6.5 g), Spices   Parsley 1/3 tbsp (0.5333 g), Spices, dried Lemon zest 1 tsp (2 g),   Red wine vinegar 1/4 cup (60 g), Fajita Seasoning Mix 1/4 tsp (0.75 g), Safeway   Onion powder 1/3 tbsp (2.3 g), Spices Soups and Sauces Barbecue sauce 9 1/2 tbsp (166 g), Worcestershire sauce 1 tbsp (17 g),   Salsa 1/4 cup (65 g), Sauce, ready-to-serve Pepper or hot sauce 6 1/4 tsp (29 g), Ready-to-serve Soy & Legumes Hummus 6 1/4 tbsp (94 g), Commercial Refried beans 1/4 cup (58 g), Canned, fat-free   Peanut butter 2 1/4 tbsp (36 g), Chunk style, without salt Nut and Seed Products Coconut meat 1/4 cup (21 g), Nuts, dried (desiccated), sweetened, flaked, packaged Almonds 1/3 cup, whole (48 g), Nuts, raw Breakfast Cereals Rolled oats 1/4 cup (20 g), Plain, dry oatmeal Baked Products Whole-wheat bread 1 slice (28 g), Commercially prepared Tortillas 2 tortilla (approx 7-8" dia) (92 g), Ready-to-bake or -fry, flour   Rye bread 2 slice, regular (64 g), Hamburger bun 1 roll (43 g), Mixed-grain   Italian bread 1 slice, large (4-1/2" x 3-1/4" x 3/4") (30 g), Fats and Oils Olive oil 5 1/2 tbsp (74 g), Salad or cooking Italian dressing 1 tbsp (15 g), Salad dressing, reduced fat   Light mayonnaise 1 tbsp (15 g), Salad dressing, Kraft brand Mayonnaise-like dressing 1/2 tbsp (7.3 g), Regular, with salt   Canola oil 1/2 tbsp (7 g), Vegetable oil 1/2 tbsp (7 g), Natreon canola, high stability, non trans, high oleic (70%)   Ranch dressing 1 tbsp (15 g), Salad dressing, reduced fat Snacks Tortilla chips 1 cup (26 g), Snacks, unsalted, white corn Rice cakes 1 cake (9 g), Snacks, brown rice, plain Uncategorized Mango Salsa 6 tablespoon (102 g), Newman's Own Dried Cherries 1/4 serving (10 g), Kirkland Signature

Plan created on EatThisMuch.com