The document provides meal plans and grocery lists for a one week period from August 10-16. Each day's plan includes 3 meals with calorie, macro nutrient, and ingredient listings. Recipes are also provided with instructions for preparing each meal. The plans aim to provide a balanced diet with the right proportions of carbs, fats and proteins each day.

1. (http://www.eatthismuch.com/)
Your meal plans and grocery list
From Aug. 10, 2015 to Aug. 16, 2015
To make changes or re­build this plan, log in to your account at http://www.eatthismuch.com/
If you want to receive meal plans for different date ranges, click the "Print/email" button on the Groceries
page.
Monday's Diet
Plan 1338.9 Calories 76.1g Carbs 79.5g Fat 92.1g Protein
Meal Summary Ingredients Directions
Breakfast
545.9 Calories | 48.9g Carbs |
16.9g Fat | 53.1g Protein
1 shake Oatmeal banana protein
shake
545.9 Calories | 48.9g Carbs |
16.9g Fat | 53.1g Protein
Oatmeal banana protein
shake
scaled to 1 shake
40 g Oatmeal
60 grams Whey protein
powder
1/2 medium (7" to 7­7/8" long)
Banana
14 g Flaxseed oil
355 g Water
Oatmeal banana protein shake
Add everything to a blender with two
scoops of flaxseed oil. Replace some
of the water with ice for a colder
shake. Blend.
Lunch
375.2 Calories | 5.8g Carbs | 30.2g
Fat | 21.9g Protein
2 slice Asparagus, Fontina and
Tomato Frittata
375.2 Calories | 5.8g Carbs | 30.2g
Fat | 21.9g Protein
Asparagus, Fontina and
Tomato Frittata
Leftovers from yesterday, eat
2 slice
Asparagus, Fontina and Tomato
Frittata
Preheat the broiler. Whisk the eggs,
cream, 1/2 teaspoon salt, and
pepper in a medium bowl to blend.
Set aside. Heat the oil and butter in
a nonstick ovenproof skillet over
medium heat. Add the asparagus
and saute until crisp­tender, about 2
minutes. Raise the heat to medium­
high. Add the tomato and a pinch of
salt and saute 2 minutes longer.
Pour the egg mixture over the
asparagus mixture and cook for a
few minutes until the eggs start to
set. Sprinkle with cheese. Reduce
heat to medium­low and cook until
the frittata is almost set but the top is

2. still runny, about 2 minutes. Place
the skillet under the broiler. Broil until
the top is set and golden brown on
top, about 5 minutes. Let the frittata
stand 2 minutes. Loosen the frittata
from skillet and slide the frittata onto
a plate.
Dinner
417.9 Calories | 21.4g Carbs |
32.4g Fat | 17.2g Protein
2 serving Peanut Butter & Celery
417.9 Calories | 21.4g Carbs |
32.4g Fat | 17.2g Protein
Peanut Butter & Celery
scaled to 2 serving
64 g Peanut butter
4 stalks, large (11 inches
long) Celery
Peanut Butter & Celery
Spread peanut butter on celery and
enjoy!
Tuesday's Diet
Plan 1319.0 Calories 79.8g Carbs 85.3g Fat 63.4g Protein
Meal Summary Ingredients Directions
Breakfast
472.9 Calories | 5.5g Carbs | 35.0g
Fat | 35.2g Protein
2 serving Scrambled Eggs with
Spinach and Feta
472.9 Calories | 5.5g Carbs | 35.0g
Fat | 35.2g Protein
Scrambled Eggs with
Spinach and Feta
scaled to 2 serving
4.5 g Olive oil
38 g Feta cheese
60 g Spinach
4 extra large Egg
Scrambled Eggs with Spinach and
Feta
Wilt spinach down in a small skillet
over low heat with ½ teaspoon of
olive oil. Season to taste. Beat the
eggs and add to the skillet with the
spinach. Stir slowly over medium­low
heat until they reach your desired
doneness. Sprinkle in the feta
cheese and stir to combine and
soften the cheese.
Lunch
425.8 Calories | 30.1g Carbs |
28.7g Fat | 12.1g Protein
1 sandwich Grilled cheese
sandwich
425.8 Calories | 30.1g Carbs |
28.7g Fat | 12.1g Protein
Grilled cheese sandwich
scaled to 1 sandwich
2 slice, large White bread
28 g Cheddar cheese
21 g Butter
Grilled cheese sandwich
Preheat skillet over medium heat.
Generously butter one side of a slice
of bread. Place bread butter­side­
down onto skillet bottom and add 1
slice of cheese. Butter a second
slice of bread on one side and place
butter­side­up on top of sandwich.
Grill until lightly browned and flip
over; continue grilling until cheese is
melted.
Dinner
420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
1 serving Fettuccine alfredo
Fettuccine alfredo
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 45 g Heavy
whipping cream
Fettuccine alfredo
Bring a large pot of heavily salted
water to a boil. Add the pasta, stir to
separate the noodles, and cook
according to the package directions

3. 420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
18 g Butter
0.4 g Pepper
0.4 g Salt
38 g Parmesan cheese
114 g Whole wheat pasta
until al dente (ideally, use fettuccine
noodles). Meanwhile, heat the
cream and butter in a large frying
pan over medium heat until the
butter has melted and the mixture
has come to a simmer. Add 1/4 cup
of the Parmesan and the measured
pepper and salt and whisk until
smooth. Remove the pan from the
heat until the pasta is ready.
Reserve 1 cup of the pasta water
and drain the fettuccine. Add the
noodles to the frying pan and return
the pan to low heat. Add 2/3 cup of
the reserved pasta water and 1 cup
of the remaining Parmesan. Toss
with tongs until all of the cheese has
melted, adding additional pasta
water as needed to reach the
desired sauce consistency. Taste
and season with salt and pepper.
Serve immediately, saving the
remaining 1/4 cup Parmesan for
sprinkling.
Wednesday's
Diet Plan 1277.9 Calories 99.2g Carbs 74.9g Fat 60.0g Protein
Meal Summary Ingredients Directions
Breakfast
453.7 Calories | 5.8g Carbs | 31.1g
Fat | 38.6g Protein
2 omelet Basic egg white omelet
453.7 Calories | 5.8g Carbs | 31.1g
Fat | 38.6g Protein
Basic egg white omelet
scaled to 2 omelet
8 large Egg white
60 g Whole milk
2 dash Salt
2 dash Pepper
28 g Butter
20 g Parmesan cheese
Basic egg white omelet
Whisk the egg whites, cheese, milk,
salt, and pepper in a medium bowl
until thoroughly combined. Set a
serving plate aside. Melt the butter
in an 8­inch nonstick frying pan over
medium heat until foaming. Add the
egg mixture and stir constantly with a
rubber spatula, moving the eggs
around the pan until they form small
curds, about 2 to 3 minutes. Gently
shake the pan and use the spatula to
spread the egg mixture evenly
across the pan. Remove the pan
from heat. Using the spatula, fold a
third of the omelet over and onto
itself. Gently push the folded side of
the omelet toward the edge of the
pan. Tilt the pan over the serving
plate and roll the omelet onto the
plate, seam side down. Serve.

4. Lunch
420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
1 serving Fettuccine alfredo
420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
Fettuccine alfredo
Leftovers from yesterday, eat
1 serving
Fettuccine alfredo
Bring a large pot of heavily salted
water to a boil. Add the pasta, stir to
separate the noodles, and cook
according to the package directions
until al dente (ideally, use fettuccine
noodles). Meanwhile, heat the
cream and butter in a large frying
pan over medium heat until the
butter has melted and the mixture
has come to a simmer. Add 1/4 cup
of the Parmesan and the measured
pepper and salt and whisk until
smooth. Remove the pan from the
heat until the pasta is ready.
Reserve 1 cup of the pasta water
and drain the fettuccine. Add the
noodles to the frying pan and return
the pan to low heat. Add 2/3 cup of
the reserved pasta water and 1 cup
of the remaining Parmesan. Toss
with tongs until all of the cheese has
melted, adding additional pasta
water as needed to reach the
desired sauce consistency. Taste
and season with salt and pepper.
Serve immediately, saving the
remaining 1/4 cup Parmesan for
sprinkling.
Dinner
403.9 Calories | 49.1g Carbs |
22.1g Fat | 5.2g Protein
1 serving Lovely Linguine
403.9 Calories | 49.1g Carbs |
22.1g Fat | 5.2g Protein
Lovely Linguine
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 6.8 g Olive oil
1.2 g Thyme
3/4 cloves, minced Garlic
114 g Pasta
175 g Red peppers
43 g Butter
Lovely Linguine
Bring a large pot of lightly salted
water to a boil. Add linguine and
olive oil, cook for 8 to 10 minutes,
until al dente, and drain. Melt 2
tablespoons butter in a saucepan
over medium heat. Stir in garlic, and
cook until golden brown. Mix in
remaining butter, thyme, and roasted
red peppers. Continue to cook and
stir until heated through. Serve over
the cooked pasta.
Thursday's Diet
Plan 1323.8 Calories 132.6g Carbs 49.1g Fat 94.8g Protein
Meal Summary Ingredients Directions
Simple Spinach Scramble

5. Breakfast
520.6 Calories | 16.6g Carbs |
20.9g Fat | 67.9g Protein
2 serving Simple Spinach
Scramble
520.6 Calories | 16.6g Carbs |
20.9g Fat | 67.9g Protein
Simple Spinach Scramble
scaled to 2 serving
60 grams Spinach
80 grams Onions
42.4 grams Red bell pepper
365 g Egg white
4 large Egg
2 dash Salt
2 dash Pepper
1. Clean the spinach off and throw it
into a pan while still wet. Cook on
medium heat and season with salt
and pepper. 2. Once the spinach is
wilted, add the onion and bell pepper
and cook until the onions are
translucent and the pepper chunks
are soft. 3. Add the eggs and
scramble until cooked. Top with salt
and pepper. Excerpt From: Michael
Matthews. The Shredded Chef.
iBooks. https://itun.es/ca/V7n­F.l
Lunch
403.9 Calories | 49.1g Carbs |
22.1g Fat | 5.2g Protein
1 serving Lovely Linguine
403.9 Calories | 49.1g Carbs |
22.1g Fat | 5.2g Protein
Lovely Linguine
Leftovers from yesterday, eat
1 serving
Lovely Linguine
Bring a large pot of lightly salted
water to a boil. Add linguine and
olive oil, cook for 8 to 10 minutes,
until al dente, and drain. Melt 2
tablespoons butter in a saucepan
over medium heat. Stir in garlic, and
cook until golden brown. Mix in
remaining butter, thyme, and roasted
red peppers. Continue to cook and
stir until heated through. Serve over
the cooked pasta.
Dinner
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
1 serving Greek Pasta with
Tomatoes and White Beans
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
Greek Pasta with Tomatoes
and White Beans
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 141 3/4 grams
Spinach
114 g Pasta
1 can Tomatoes
269.32 grams White beans
38 g Feta cheese
Greek Pasta with Tomatoes and
White Beans
Wash & chop spinach. Dice
tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of
boiling salted water until al dente.
Meanwhile, combine tomatoes and
beans in a large non­stick skillet.
Bring to a boil over medium high
heat. Reduce heat, and simmer 10
minutes. Add spinach to the sauce;
cook for 2 minutes or until spinach
wilts, stirring constantly. Serve
sauce over pasta, and sprinkle with
feta.
Friday's Diet
Plan 1270.2 Calories 134.6g Carbs 51.8g Fat 71.1g Protein
Meal Summary Ingredients Directions
Breakfast
472.9 Calories | 5.5g Carbs | 35.0g
Scrambled Eggs with
Spinach and Feta
Scrambled Eggs with Spinach and
Feta

6. Fat | 35.2g Protein
2 serving Scrambled Eggs with
Spinach and Feta
472.9 Calories | 5.5g Carbs | 35.0g
Fat | 35.2g Protein
scaled to 2 serving
4.5 g Olive oil
38 g Feta cheese
60 g Spinach
4 extra large Egg
Wilt spinach down in a small skillet
over low heat with ½ teaspoon of
olive oil. Season to taste. Beat the
eggs and add to the skillet with the
spinach. Stir slowly over medium­low
heat until they reach your desired
doneness. Sprinkle in the feta
cheese and stir to combine and
soften the cheese.
Lunch
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
1 serving Greek Pasta with
Tomatoes and White Beans
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
Greek Pasta with Tomatoes
and White Beans
Leftovers from yesterday, eat
1 serving
Greek Pasta with Tomatoes and
White Beans
Wash & chop spinach. Dice
tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of
boiling salted water until al dente.
Meanwhile, combine tomatoes and
beans in a large non­stick skillet.
Bring to a boil over medium high
heat. Reduce heat, and simmer 10
minutes. Add spinach to the sauce;
cook for 2 minutes or until spinach
wilts, stirring constantly. Serve
sauce over pasta, and sprinkle with
feta.
Dinner
398.0 Calories | 62.3g Carbs |
10.8g Fat | 14.2g Protein
1 serving Barbeque Tempeh
Sandwiches
398.0 Calories | 62.3g Carbs |
10.8g Fat | 14.2g Protein
Barbeque Tempeh
Sandwiches
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 1/2 medium (2­
1/2" dia) Onions
1/2 medium (approx 2­3/4"
long, 2­1/2 dia.) Red bell
pepper
2 roll (3­1/2" dia) Hard rolls
83 g Tempeh
1/2 medium (approx 2­3/4"
long, 2­1/2" dia) Green bell
pepper
125 g Barbecue sauce
7 g Vegetable oil
Barbeque Tempeh Sandwiches
Chop onion. Seed & chop pepper.
Crumble tempeh. Split and toast
rolls. Pour the barbeque sauce into
a medium bowl. Crumble the tempeh
into the sauce, and let it marinate a
little, about 10 minutes. Heat oil in a
skillet over medium heat. Add the
red and green peppers, and the
onion. Cook, stirring frequently until
tender. Stir in the tempeh and
barbeque sauce, and heat through.
Spoon the tempeh mixture onto
kaiser rolls, and serve.
Saturday's Diet
Plan 1285.3 Calories 94.4g Carbs 70.2g Fat 72.7g Protein
Meal Summary Ingredients Directions
Breakfast Basic egg white omelet Basic egg white omelet

7. 453.7 Calories | 5.8g Carbs | 31.1g
Fat | 38.6g Protein
2 omelet Basic egg white omelet
453.7 Calories | 5.8g Carbs | 31.1g
Fat | 38.6g Protein
scaled to 2 omelet
8 large Egg white
60 g Whole milk
2 dash Salt
2 dash Pepper
28 g Butter
20 g Parmesan cheese
Whisk the egg whites, cheese, milk,
salt, and pepper in a medium bowl
until thoroughly combined. Set a
serving plate aside. Melt the butter
in an 8­inch nonstick frying pan over
medium heat until foaming. Add the
egg mixture and stir constantly with a
rubber spatula, moving the eggs
around the pan until they form small
curds, about 2 to 3 minutes. Gently
shake the pan and use the spatula to
spread the egg mixture evenly
across the pan. Remove the pan
from heat. Using the spatula, fold a
third of the omelet over and onto
itself. Gently push the folded side of
the omelet toward the edge of the
pan. Tilt the pan over the serving
plate and roll the omelet onto the
plate, seam side down. Serve.
Lunch
398.0 Calories | 62.3g Carbs |
10.8g Fat | 14.2g Protein
1 serving Barbeque Tempeh
Sandwiches
398.0 Calories | 62.3g Carbs |
10.8g Fat | 14.2g Protein
Barbeque Tempeh
Sandwiches
Leftovers from yesterday, eat
1 serving
Barbeque Tempeh Sandwiches
Chop onion. Seed & chop pepper.
Crumble tempeh. Split and toast
rolls. Pour the barbeque sauce into
a medium bowl. Crumble the tempeh
into the sauce, and let it marinate a
little, about 10 minutes. Heat oil in a
skillet over medium heat. Add the
red and green peppers, and the
onion. Cook, stirring frequently until
tender. Stir in the tempeh and
barbeque sauce, and heat through.
Spoon the tempeh mixture onto
kaiser rolls, and serve.
Dinner
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
2 serving Spinach Cheese Pasta
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
Spinach Cheese Pasta
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 1 clove Garlic
113 g Cottage cheese
134 g Spinach
43 g Parmesan cheese
36 g Olive oil
160 g Egg noodles
Spinach Cheese Pasta
Press garlic. Bring a large pot of
lightly salted water to a boil. Add egg
noodles and cook for 8 to 10 minutes
or until al dente. Drain, and return to
the pot. Heat the olive oil in a skillet,
and cook the garlic and spinach 3 to
5 minutes, until well coated. Transfer
to the pot with the drained pasta.
Toss in the cottage cheese. Top with
Parmesan cheese to serve.

8. Sunday's Diet
Plan 1280.7 Calories 78.4g Carbs 76.4g Fat 73.5g Protein
Meal Summary Ingredients Directions
Breakfast
472.9 Calories | 5.5g Carbs | 35.0g
Fat | 35.2g Protein
2 serving Scrambled Eggs with
Spinach and Feta
472.9 Calories | 5.5g Carbs | 35.0g
Fat | 35.2g Protein
Scrambled Eggs with
Spinach and Feta
scaled to 2 serving
4.5 g Olive oil
38 g Feta cheese
60 g Spinach
4 extra large Egg
Scrambled Eggs with Spinach and
Feta
Wilt spinach down in a small skillet
over low heat with ½ teaspoon of
olive oil. Season to taste. Beat the
eggs and add to the skillet with the
spinach. Stir slowly over medium­low
heat until they reach your desired
doneness. Sprinkle in the feta
cheese and stir to combine and
soften the cheese.
Lunch
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
2 serving Spinach Cheese Pasta
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
Spinach Cheese Pasta
Leftovers from yesterday, eat
2 serving
Spinach Cheese Pasta
Press garlic. Bring a large pot of
lightly salted water to a boil. Add egg
noodles and cook for 8 to 10 minutes
or until al dente. Drain, and return to
the pot. Heat the olive oil in a skillet,
and cook the garlic and spinach 3 to
5 minutes, until well coated. Transfer
to the pot with the drained pasta.
Toss in the cottage cheese. Top with
Parmesan cheese to serve.
Dinner
374.2 Calories | 46.6g Carbs |
13.2g Fat | 18.4g Protein
1 tortilla Black Bean Vegan
Quesadillas
374.2 Calories | 46.6g Carbs |
13.2g Fat | 18.4g Protein
Black Bean Vegan
Quesadillas
scaled to 2 tortilla (eat 1
tortilla now, save 1 tortilla for
leftovers) 1/2 can Canned
black beans
56 g Monterey cheese
259 g Salsa
2 tortilla (approx 7­8" dia)
Tortillas
Black Bean Vegan Quesadillas
Combine beans, cheese and 1/4 cup
salsa in a medium bowl. Place
tortillas on a work surface. Spread
1/2 cup filling on half of each tortilla.
Fold tortillas in half, pressing gently
to flatten. Microwave approximately
45 seconds to 1 minute 15 seconds
or more depending on your
microwave. Serve the quesadillas
with the remaining salsa.
Grocery List
Dairy Products
0.988 oz (28 g) Cheddar cheese
7/8 cup, (not packed) (198 g) Cottage cheese Creamed, with fruit
6.614 oz (187 g) Feta cheese

9. 1.164 oz (33 g) Fontina cheese
1.993 oz (57 g) Monterey cheese
150 grams (150 g) Whey protein powder Gold Standard, any flavor, 100% whey protein
1/2 cup, whipped (60 g) Heavy whipping cream Fluid
0.738 cup (180 g) Whole milk 3.25% milkfat, with added vitamin D
1 cup (244 g) Reduced fat milk Fluid, 2% milkfat, with added vitamin a and vitamin d
24.571 extra large (1376 g) Egg Whole, fresh eggs
4 3/4 cup (1157 g) Egg white Raw, fresh eggs
12 1/4 tbsp (174 g) Butter Without salt
32.883 tbsp (164 g) Parmesan cheese Shredded
Soups, Sauces, and Gravies
1/2 cup (8 fl oz) (125 g) Barbecue sauce
1 cup (259 g) Salsa Sauce, ready­to­serve
Fats and Oils
7 1/2 tbsp (101 g) Olive oil Salad or cooking
2 tbsp (27 g) Flaxseed oil
5 tbsp (80 g) Kraft miracle whip light dressing Salad dressing
1/2 tbsp (7 g) Vegetable oil Natreon canola, high stability, non trans, high oleic (70%)
Baked Products
2 roll (3­1/2" dia) (114 g) Hard rolls (bread, includes kaiser)
2 tortilla (approx 7­8" dia) (92 g) Tortillas Ready­to­bake or ­fry, flour
2.4 slice (60 g) White bread Commercially prepared (includes soft bread crumbs)
Soy and Legume Products
6 tbsp (96 g) Peanut butter Chunk style, without salt
1/2 cup (83 g) Tempeh
0.817 cup (212 g) Canned black beans Low sodium, drained
1.028 cup (269 g) White beans Mature seeds, canned
1.89 cup (454 g) Chickpeas (garbanzo beans, bengal gram), mature seeds, canned
Beverages
3 cup (710 g) Water Plain, clean water
Sweets
1 serving 1/2 cup (76 g) Vanilla ice cream Light
Spices and Herbs
0.946 tsp (5.7 g) Salt Table
0.765 tsp (1.61 g) Pepper Spices, black

10. 0.796 tbsp, leaves (2.15 g) Thyme Spices, dried
Vegetables and Vegetable Products
1/2 large (162 g) Zucchini Summer squash, includes skin, raw
1.313 cup, chopped (210 g) Onions Raw
0.647 cup, sliced (60 g) Green bell pepper Sweet, green, raw
0.061 cup (15 g) Pickle relish Sweet
7 stalks, large (11 inches long)
(448 g)
Celery Raw
3/4 cup (101 g) Asparagus Raw
1.413 cup cherry tomatoes (211
g)
Tomatoes Red, ripe, raw, year round average
0.792 cup (190 g) Tomatoes Red, ripe, canned, packed in tomato juice
0.055 cup (7.5 g) Garlic Raw
1.108 cup, sliced (102 g) Red bell pepper Sweet, raw
15.819 cup (475 g) Spinach Raw
0.616 package (10 oz) (175 g) Red peppers Sweet, frozen, chopped, unprepared
Breakfast Cereals
1 cup (80 g) Oatmeal Cereals, Quaker, dry rolled oats
Cereal Grains and Pasta
2 1/3 oz (67 g) Egg noodles Dry, enriched
4 oz (114 g) Whole wheat pasta Dry
3 1/4 cup (342 g) Pasta Corn, dry
Fruits and Fruit Juices
1 cup (151 g) Grapes, red or green (european type, such as thompson seedless), raw
2 medium (7" to 7­7/8" long) (236
g)
Banana Raw
1 fruit (201 g) Avocados Raw, All commercial varieties

11. Disclaimer
This meal plan is given to you as an example of foods, recipes and portion sizes that
will help you to achieve your fitness goals.
This is a meal plan from a personal trainer and is given as guidance only. This is not a
meal plan delivered by a registered dietician that is made specifically for you and your
specific dietary needs.
It is recommended that you consult a registered dietician or a doctor before taking on
a new eating plan.