Friday, April 26, 2024

 

 

Meal Plan and Grocery List

Apr 28, 2024 - May 4, 2024

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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