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- 1. (http://www.eatthismuch.com/) Your meal plans and grocery list From Aug. 17, 2015 to Aug. 23, 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 1289.1 Calories 30.6g Carbs 82.0g Fat 105.0g Protein Meal Summary Ingredients Directions Breakfast 470.6 Calories | 1.5g Carbs | 41.8g Fat | 21.6g Protein 1 serving Gordon Ramsey's Scrambled Egg 470.6 Calories | 1.5g Carbs | 41.8g Fat | 21.6g Protein Gordon Ramsey's Scrambled Egg scaled to 1 serving 3 extra large Egg 5 g Creme fraiche 28 g Butter Gordon Ramsey's Scrambled Egg Crack your eggs into a heavy skillet/pan with the butter. With a spatula, mix the eggs in the pan over medium heat. Make sure that you keep mixing the eggs in the pan to prevent from overcooking. Take it on/off the heat to cook it slower. Once the egg has started to form, add the Crème fraîche to cool down the egg and prevent it from further cooking. Season with salt and pepper then serve! Lunch 406.7 Calories | 23.8g Carbs | 8.1g Fat | 57.7g Protein 2 serving Easy Grilled Chicken 406.7 Calories | 23.8g Carbs | 8.1g Fat | 57.7g Protein Easy Grilled Chicken Leftovers from yesterday, eat 2 serving Easy Grilled Chicken Place washed chicken breasts in large sealable bag. Add 1 cup fat free Italian dressing and close. Let marinate for 5 to 10 minutes. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing. Grill chicken and veggies over medium heat. Dinner 411.7 Calories | 5.3g Carbs | 32.1g Fat | 25.7g Protein Pan Fried Tbone scaled to 4 oz 113 g Tbone steak 7.1 g Butter Pan Fried Tbone Heat butter in large pan or on griddle/cooking surface. Rub or brush olive oil over both sides of
- 2. 4 oz Pan Fried Tbone 354.4 Calories | 0g Carbs | 28.6g Fat | 23.1g Protein 1 serving Balsamic Asparagus 57.3 Calories | 5.3g Carbs | 3.5g Fat | 2.7g Protein 6.8 g Olive oil Balsamic Asparagus scaled to 1 serving 6 spear, large (71/4" to 8 1/2") Asparagus 3.4 g Olive oil 4 g Balsamic vinegar steak (this lets it cook evenly without overcharring) and then season with salt and pepper or your choice of steak rub. Once butter is totally melted and smells awesome drop Steak(s) on pan and cook ~4 minutes per side depending on thickness. It should develop slight charring on the edges and be thoroughly browned if your heat is high enough. If cook steak to just under your preferred level, then remove from heat and cover with aluminum foil. Let rest a few minutes and then enjoy! Balsamic Asparagus Prepare asparagus by washing and snapping off tough end. Heat oil in frying pan. Add asparagus and keep moving around in pan until changes colour (approx 35 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus. Remove from heat and cover for a few minutes to let flavours develop. Serve. Tuesday's Diet Plan 1230.1 Calories 30.4g Carbs 47.7g Fat 166.7g Protein Meal Summary Ingredients Directions Breakfast 394.1 Calories | 9.3g Carbs | 27.2g Fat | 29.8g Protein 2 cup Ham and Egg Mushroom Cups 394.1 Calories | 9.3g Carbs | 27.2g Fat | 29.8g Protein Ham and Egg Mushroom Cups scaled to 2 cup 2 extra large Egg 2 piece whole Mushrooms 71 g Sliced ham 2.1 g Pepper 14 g Olive oil Ham and Egg Mushroom Cups Remove stem and clean out mushroom cups with a damp cloth rub olive oil on the outside of the mushrooms line cup with ham, then crack an egg into each cup sprinkle with black pepper and herbs to taste Bake for 2030 min at 375F in Toaster Oven or preheated Oven Lunch 457.1 Calories | 3.8g Carbs | 13.8g Fat | 78.8g Protein 2 serving Tuna Patties 457.1 Calories | 3.8g Carbs | 13.8g Fat | 78.8g Protein Tuna Patties scaled to 2 serving 1.6 g Garlic powder 2 dash Salt 20 g Onions 2 can Tuna 2 extra large Egg Tuna Patties Spray skillet with cooking spray and heat on medium. Mix all ingredients together well. Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking. Cook patties until both sides are a light
- 3. brown, firm and there is no egg flowing out of patty. Dinner 378.9 Calories | 17.3g Carbs | 6.7g Fat | 58.1g Protein 2 serving Teriyaki Garlic Chicken 378.9 Calories | 17.3g Carbs | 6.7g Fat | 58.1g Protein Teriyaki Garlic Chicken scaled to 4 serving (eat 2 serving now, save 2 serving for leftovers) 116 g Italian dressing 144 g Teriyaki sauce 2 cloves, minced Garlic 4 half breast (fillet) Chicken breast Teriyaki Garlic Chicken In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine. Add the chicken breast halves; cover and marinate in the refrigerator overnight. Grill over hot coals for approximately 10 minutes on each side or until juices run clear. Wednesday's Diet Plan 1225.7 Calories 25.7g Carbs 71.1g Fat 115.0g Protein Meal Summary Ingredients Directions Breakfast 471.7 Calories | 2.7g Carbs | 34.7g Fat | 35.1g Protein 2 serving Curry Cheddar Scrambled Eggs 471.7 Calories | 2.7g Carbs | 34.7g Fat | 35.1g Protein Curry Cheddar Scrambled Eggs scaled to 2 serving 1 g Curry powder 2 dash Salt 2 dash Pepper 4 extra large Egg 28 g Cheddar cheese 4.7 g Butter Curry Cheddar Scrambled Eggs Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese. Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes. Lunch 378.9 Calories | 17.3g Carbs | 6.7g Fat | 58.1g Protein 2 serving Teriyaki Garlic Chicken 378.9 Calories | 17.3g Carbs | 6.7g Fat | 58.1g Protein Teriyaki Garlic Chicken Leftovers from yesterday, eat 2 serving Teriyaki Garlic Chicken In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine. Add the chicken breast halves; cover and marinate in the refrigerator overnight. Grill over hot coals for approximately 10 minutes on each side or until juices run clear. Dinner 375.2 Calories | 5.7g Carbs | 29.7g Fat | 21.8g Protein 2 slice Asparagus, Fontina and Tomato Frittata 375.2 Calories | 5.7g Carbs | 29.7g Fat | 21.8g Protein Asparagus, Fontina and Tomato Frittata scaled to 4 slice (eat 2 slice now, save 2 slice for leftovers) 4 extra large Egg 20 g Heavy whipping cream 2 g Salt 0.3 g Pepper 9 g Olive oil 134 g Asparagus 9.5 g Butter 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
- 4. 2/3 medium whole (23/5" dia) Tomatoes 44 g Fontina cheese 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 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. Thursday's Diet Plan 1218.8 Calories 13.5g Carbs 94.2g Fat 77.0g Protein Meal Summary Ingredients Directions Breakfast 462.0 Calories | 7.7g Carbs | 31.0g Fat | 36.6g Protein 2 omelet Basic egg white omelet 462.0 Calories | 7.7g Carbs | 31.0g Fat | 36.6g 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. Lunch 375.2 Calories | 5.7g Carbs | 29.7g Fat | 21.8g Protein 2 slice Asparagus, Fontina and Tomato Frittata 375.2 Calories | 5.7g Carbs | 29.7g Fat | 21.8g 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
- 5. 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 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 381.6 Calories | 0.1g Carbs | 33.6g Fat | 18.5g Protein 1 chop Seared lamb chops 381.6 Calories | 0.1g Carbs | 33.6g Fat | 18.5g Protein Seared lamb chops scaled to 2 chop (eat 1 chop now, save 1 chop for leftovers) 227 g Lamb loin 6.8 g Olive oil 2 dash Salt 2 dash Pepper Seared lamb chops 1 lb lamb loin should be about 4 chops. Heat oven to 400F. Pat chops dry with towels then season generously with salt and pepper. Thinly coat the bottom of an oven proof frying pan and heat over mediumhigh heat until smoking. Add lamb chops and cook undisturbed until a goldenbrown crust forms on the bottom, around 3 minutes. Flip and cook until the second side is golden brown and crusty, around 3 minutes. Transfer the pan to the oven and roast until the chops reads 130F on a thermometer (medium rare), 810 minutes. Remove from the oven and transfer to a cutting board or serving platter. Tent with foil and let rest 5 minutes. Serve. Friday's Diet Plan 1260.0 Calories 26.6g Carbs 76.4g Fat 111.3g Protein Meal Summary Ingredients Directions Breakfast 471.7 Calories | 2.7g Carbs | 34.7g Fat | 35.1g Protein 2 serving Curry Cheddar Scrambled Eggs 471.7 Calories | 2.7g Carbs | 34.7g Curry Cheddar Scrambled Eggs scaled to 2 serving 1 g Curry powder 2 dash Salt 2 dash Pepper 4 extra large Egg 28 g Cheddar cheese Curry Cheddar Scrambled Eggs Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese. Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to
- 6. Fat | 35.1g Protein 4.7 g Butter desired temperature, 3 to 5 minutes. Lunch 381.6 Calories | 0.1g Carbs | 33.6g Fat | 18.5g Protein 1 chop Seared lamb chops 381.6 Calories | 0.1g Carbs | 33.6g Fat | 18.5g Protein Seared lamb chops Leftovers from yesterday, eat 1 chop Seared lamb chops 1 lb lamb loin should be about 4 chops. Heat oven to 400F. Pat chops dry with towels then season generously with salt and pepper. Thinly coat the bottom of an oven proof frying pan and heat over mediumhigh heat until smoking. Add lamb chops and cook undisturbed until a goldenbrown crust forms on the bottom, around 3 minutes. Flip and cook until the second side is golden brown and crusty, around 3 minutes. Transfer the pan to the oven and roast until the chops reads 130F on a thermometer (medium rare), 810 minutes. Remove from the oven and transfer to a cutting board or serving platter. Tent with foil and let rest 5 minutes. Serve. Dinner 406.7 Calories | 23.8g Carbs | 8.1g Fat | 57.7g Protein 2 serving Easy Grilled Chicken 406.7 Calories | 23.8g Carbs | 8.1g Fat | 57.7g Protein Easy Grilled Chicken scaled to 4 serving (eat 2 serving now, save 2 serving for leftovers) 2 breast, bone and skin removed Chicken breast 231 g Italian dressing 1 large (21/4 per lb, approx 33/4" long, Green bell pepper 164 g Red bell pepper 1 large Zucchini Easy Grilled Chicken Place washed chicken breasts in large sealable bag. Add 1 cup fat free Italian dressing and close. Let marinate for 5 to 10 minutes. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing. Grill chicken and veggies over medium heat. Saturday's Diet Plan 1194.4 Calories 39.5g Carbs 50.7g Fat 141.7g Protein Meal Summary Ingredients Directions Breakfast 394.1 Calories | 9.3g Carbs | 27.2g Fat | 29.8g Protein 2 cup Ham and Egg Mushroom Cups 394.1 Calories | 9.3g Carbs | 27.2g Fat | 29.8g Protein Ham and Egg Mushroom Cups scaled to 2 cup 2 extra large Egg 2 piece whole Mushrooms 71 g Sliced ham 2.1 g Pepper 14 g Olive oil Ham and Egg Mushroom Cups Remove stem and clean out mushroom cups with a damp cloth rub olive oil on the outside of the mushrooms line cup with ham, then crack an egg into each cup sprinkle with black pepper and herbs to taste Bake for 2030 min at 375F in
- 7. Toaster Oven or preheated Oven Lunch 406.7 Calories | 23.8g Carbs | 8.1g Fat | 57.7g Protein 2 serving Easy Grilled Chicken 406.7 Calories | 23.8g Carbs | 8.1g Fat | 57.7g Protein Easy Grilled Chicken Leftovers from yesterday, eat 2 serving Easy Grilled Chicken Place washed chicken breasts in large sealable bag. Add 1 cup fat free Italian dressing and close. Let marinate for 5 to 10 minutes. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing. Grill chicken and veggies over medium heat. Dinner 393.6 Calories | 6.4g Carbs | 15.3g Fat | 54.1g Protein 2 serving Curry Chicken Salad 393.6 Calories | 6.4g Carbs | 15.3g Fat | 54.1g Protein Curry Chicken Salad scaled to 4 serving (eat 2 serving now, save 2 serving for leftovers) 2 breast, bone and skin removed Chicken breast 2 stalks, large (11 inches long) Celery 80 g Light mayonnaise 2.7 g Curry powder Curry Chicken Salad In a medium bowl, stir together the chicken, celery, mayonnaise, and curry powder. Sunday's Diet Plan 1257.1 Calories 32.6g Carbs 77.8g Fat 107.3g Protein Meal Summary Ingredients Directions Breakfast 491.2 Calories | 22.2g Carbs | 38.4g Fat | 19.6g Protein 4 serving Zucchini Hash Browns 491.2 Calories | 22.2g Carbs | 38.4g Fat | 19.6g Protein Zucchini Hash Browns scaled to 4 serving 2 large Egg 6.5 g Garlic powder 4.6 g Onion powder 2 dash Pepper 2 dash Salt 27 g Olive oil 480 g Zucchini Zucchini Hash Browns Heat oil in skillet. Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder. Drop by spoonfuls into the hot skillet. After browning on one side flip and brown the other side. Lunch 393.6 Calories | 6.4g Carbs | 15.3g Fat | 54.1g Protein 2 serving Curry Chicken Salad 393.6 Calories | 6.4g Carbs | 15.3g Fat | 54.1g Protein Curry Chicken Salad Leftovers from yesterday, eat 2 serving Curry Chicken Salad In a medium bowl, stir together the chicken, celery, mayonnaise, and curry powder. Rosemary Trout with Rosemary Trout with Cherry
- 8. Dinner 372.3 Calories | 4.1g Carbs | 24.1g Fat | 33.6g Protein 1 serving Rosemary Trout with CherryTomato Sauce 372.3 Calories | 4.1g Carbs | 24.1g Fat | 33.6g Protein CherryTomato Sauce scaled to 2 serving (eat 1 serving now, save 1 serving for leftovers) 0.6 g Rosemary 27 g Olive oil 149 g Tomatoes 5 g Shallots 1/2 dash Salt 8 g Balsamic vinegar 4 fillet Trout Tomato Sauce PREPARATION: Halve tomatoes. Chop shallot, rosemary. Mix tomatoes, shallot, vinegar, and chopped rosemary in bowl. Stir in 1 tablespoon oil. Season sauce with salt and pepper. Open trout like book on work surface. Sprinkle with coarse salt and pepper. Place 2 rosemary sprigs on each; fold over to close. Divide 3 tablespoons oil between 2 large nonstick skillets. Place over mediumhigh heat. Add 2 trout to each skillet. Cook trout until brown outside and just opaque in center, about 4 minutes per side. Transfer to plates. Spoon sauce alongside. Grocery List Dairy Products 0.106 cup, diced (14 g) Cheddar or colby cheese Low fat 1 1/4 oz (35 g) Cheddar cheese 30 grams (30 g) Whey protein powder Gold Standard Chocolate, 100% whey protein 1 cup (244 g) Reduced fat milk Fluid, 2% milkfat, with added vitamin a and vitamin d 12.786 extra large (716 g) Egg Whole, fresh eggs 1 1/2 cup (365 g) Egg white Raw, fresh eggs 9.583 tbsp (136 g) Butter Unsalted 1 tbsp (10 g) Creme fraiche Beef Products 8 oz (227 g) Tbone steak Beef, short loin, separable lean and fat, trimmed to 1/8" fat, select, raw Fats and Oils 3/4 cup (173 g) Italian dressing Salad dressing, fatfree 2 1/4 tbsp (30 g) Olive oil Salad or cooking Soy and Legume Products 0.6 cup (148 g) Hummus Commercial Spices and Herbs 0.479 tbsp (4.65 g) Garlic powder Spices 0.261 tbsp (1.8 g) Onion powder Spices
- 9. 0.143 tsp (0.3 g) Pepper Spices, black 1 1/2 tbsp, leaves (2.7 g) Tarragon Spices, dried 0.95 tsp (5.7 g) Salt Table 0.016 cup (4 g) Balsamic vinegar Vegetables and Vegetable Products 1.134 large (366 g) Zucchini Summer squash, includes skin, raw 1 1/3 cup, sliced (123 g) Red bell pepper Sweet, raw 2.353 NLEA serving (200 g) Baby carrots Baby, raw 2 1/2 tbsp chopped (7.5 g) Chives Raw 2 cup (60 g) Spinach Raw 1 3/4 cup, sliced (160 g) Green bell pepper Sweet, green, raw 3.761 cup (504 g) Asparagus Raw 5/8 cup, chopped (100 g) Onions Raw Finfish and Shellfish Products 1.073 fillet (425 g) Atlantic salmon Fish, wild, raw Poultry Products 3 breast, bone and skin removed (708 g) Chicken breast Broilers or fryers, meat only, raw Sausages and Luncheon Meats 392 grams 1 serving (392 g) Sliced ham Regular (approximately 11% fat) Fruits and Fruit Juices 1 fruit (201 g) Avocados Raw, All commercial varieties
- 10. 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.