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- 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 1484.5 Calories 114.4g Carbs 80.1g Fat 80.9g Protein Meal Summary Ingredients Directions Breakfast 580.5 Calories | 6.6g Carbs | 42.1g Fat | 44.3g Protein 2 Serving Southwestern Eggs 580.5 Calories | 6.6g Carbs | 42.1g Fat | 44.3g Protein Southwestern Eggs scaled to 2 Serving 4 jumbo Egg 32 g Salsa 57 g Mexican cheese Southwestern Eggs Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat. Lunch 424.8 Calories | 68.2g Carbs | 11.1g Fat | 15.5g Protein 1 serving Barbeque Tempeh Sandwiches 398.0 Calories | 62.3g Carbs | 10.8g Fat | 14.2g Protein 1 cup cherry tomatoes (149 g) Tomatoes 26.8 Calories | 5.8g Carbs | 0.3g Fat | 1.3g Protein Barbeque Tempeh Sandwiches Leftovers from yesterday, eat 1 serving Tomatoes 1 cup cherry tomatoes Tomatoes 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 479.1 Calories | 39.6g Carbs | 27.0g Fat | 21.0g Protein 2 serving Easy Dinner Parmesan Zucchini 180.9 Calories | 7.1g Carbs | 12.3g Easy Dinner Parmesan Zucchini scaled to 2 serving 1 medium Zucchini 4.5 g Olive oil 1.5 g Salt 25 g Parmesan cheese Easy Dinner Parmesan Zucchini Preheat the oven to 350 degrees F. Clean the medium (or largeish, if you like your squash as I do!) zucchinis well, cut the ends off, and slice them lengthwise into quarters so that you have eight pieces. Coat
- 2. Fat | 12.0g Protein 1/2 cup (61 g) Granola 298.3 Calories | 32.5g Carbs | 14.7g Fat | 9.1g Protein Granola 1/2 cup Granola the bottom of a baking dish with the olive oil and place the zucchini pieces in the dish. Sprinkle with the seasoning salt (I sometimes lightly spray the zucchini with pan spray before sprinkling on the seasoning salt), then with the Parmesan cheese. Place uncovered in the oven and bake for 20 minutes on 350 degrees F. Serve two pieces to each person as a side dish, and enjoy! Tuesday's Diet Plan 1450.3 Calories 149.8g Carbs 51.4g Fat 103.6g Protein Meal Summary Ingredients Directions Breakfast 548.8 Calories | 2.5g Carbs | 41.0g Fat | 42.3g Protein 2 omelet Classic Omelet 548.8 Calories | 2.5g Carbs | 41.0g Fat | 42.3g Protein Classic Omelet scaled to 2 omelet 4 extra large Egg 57 g Cheddar cheese Classic Omelet Crack two eggs into a bowl and whisk until pale yellow. Do not whisk too much or the eggs will fall apart in the pan. Put a little coconut oil onto a small to medium sized nonstick cooking pan. Turn on to medium heat and let pan warm for up to 45 seconds. Pour in eggs. Wait about 10 seconds before pulling the edge of the eggs toward the center. Repeat this process until the eggs form a crepelike consistency. (You may have to tilt the pan to allow the liquid egg to fill gaps and cook.) When the eggs are mostly cooked (after maybe a minute and a half) sprinkle your cheese. You may now add salt and pepper if you wish. Almost any cheese works for a tasty omelet. You can even add vegetables or meat. Flip one edge of the egg on to itself to form a half moon shape. Allow the omelet to cook a little while longer on each side. Serve immediately! Lunch 545.0 Calories | 79.9g Carbs | 3.2g Fat | 52.2g Protein 1 smoothie Tropical protein smoothie Tropical protein smoothie scaled to 1 smoothie 374 g Orange juice 1 medium (7" to 77/8" long) Banana 60 grams Whey protein powder Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
- 3. 545.0 Calories | 79.9g Carbs | 3.2g Fat | 52.2g Protein 76 g Strawberries Dinner 356.5 Calories | 67.4g Carbs | 7.1g Fat | 9.1g Protein 1 serving Savory chickpea salad 251.5 Calories | 40.4g Carbs | 6.7g Fat | 7.8g Protein 1 medium (7" to 77/8" long) (118 g) Banana 105.0 Calories | 27.0g Carbs | 0.4g Fat | 1.3g Protein Savory chickpea salad scaled to 3 serving (eat 1 serving now, save 2 serving for leftovers) 454 g Chickpeas 80 g Kraft miracle whip light dressing 15 g Pickle relish 1 dash Pepper 1 dash Salt 1 stalks, large (11 inches long) Celery Banana 1 medium (7" to 77/8" long) Banana Savory chickpea salad Chop the celery. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork). Add all of the remaining ingredients and blend. Can be served as a salad with lettuce and/or crackers or as a sandwich. Wednesday's Diet Plan 1425.3 Calories 181.3g Carbs 44.6g Fat 81.5g 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 503.0 Calories | 80.9g Carbs | 13.5g Fat | 15.6g Protein 2 serving Savory chickpea salad 503.0 Calories | 80.9g Carbs | 13.5g Fat | 15.6g Protein Savory chickpea salad Leftovers from yesterday, eat 2 serving Savory chickpea salad Chop the celery. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork). Add all of the remaining ingredients and blend. Can be served as a salad with lettuce and/or crackers or as a sandwich. Dinner 376.4 Calories | 51.6g Carbs | 14.2g Fat | 12.7g Protein 1 serving Bow Ties with Veggies 262.1 Calories | 51.2g Carbs | 4.8g Bow Ties with Veggies scaled to 3 serving (eat 1 serving now, save 2 serving for leftovers) 3/4 dash Pepper 3/4 dash Salt 171 g Pasta Bow Ties with Veggies Chop onion & zucchini. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. In a skillet over medium heat, saute
- 4. Fat | 5.6g Protein 1 oz (28 g) Cheddar cheese 114.3 Calories | 0.4g Carbs | 9.4g Fat | 7.1g Protein 1.236 medium Zucchini 10 g Olive oil 3/4 large Onions Cheddar cheese 1 oz Cheddar cheese zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve. Thursday's Diet Plan 1415.6 Calories 170.1g Carbs 44.7g Fat 91.7g Protein Meal Summary Ingredients Directions 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 Simple Spinach Scramble 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 524.2 Calories | 102.4g Carbs | 9.7g Fat | 11.3g Protein 2 serving Bow Ties with Veggies 524.2 Calories | 102.4g Carbs | 9.7g Fat | 11.3g Protein Bow Ties with Veggies Leftovers from yesterday, eat 2 serving Bow Ties with Veggies Chop onion & zucchini. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. In a skillet over medium heat, saute zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve. Dinner 370.8 Calories | 51.1g Carbs | 14.1g Fat | 12.5g Protein 1 serving Sweet Potato and Chilli Soup 256.5 Calories | 50.8g Carbs | 4.7g Fat | 5.4g Protein 1 oz (28 g) Cheddar cheese 114.3 Calories | 0.4g Carbs | 9.4g Fat | 7.1g Protein Sweet Potato and Chilli Soup scaled to 3 serving (eat 1 serving now, save 2 serving for leftovers) 3/4 dash Pepper 3/4 dash Salt 4 1/2 cube Bouillon cubes and granules soup 366 g Carrots 1/2 cloves, minced Garlic 1 1/2 large Onions 1 1/2 pepper Red peppers 10 g Olive oil 3 sweetpotato, 5" long Sweet Sweet Potato and Chilli Soup Lightly cover the saucepan with olive oil and gently fry the onions and garlic until they turn slightly brown. Deseed, chop, and add the chillies and fry for another 30 seconds. Add the chopped carrots, chopped sweet potato and stock. Bring to the boil and leave to simmer for 20 minutes or until the vegetables are tender. Liquidize the soup and return to the pan. Season to taste and serve.
- 5. potato 710 g Water Cheddar cheese 1 oz Cheddar cheese Friday's Diet Plan 1433.8 Calories 169.4g Carbs 52.8g Fat 82.9g 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 513.1 Calories | 101.5g Carbs | 9.4g Fat | 10.9g Protein 2 serving Sweet Potato and Chilli Soup 513.1 Calories | 101.5g Carbs | 9.4g Fat | 10.9g Protein Sweet Potato and Chilli Soup Leftovers from yesterday, eat 2 serving Sweet Potato and Chilli Soup Lightly cover the saucepan with olive oil and gently fry the onions and garlic until they turn slightly brown. Deseed, chop, and add the chillies and fry for another 30 seconds. Add the chopped carrots, chopped sweet potato and stock. Bring to the boil and leave to simmer for 20 minutes or until the vegetables are tender. Liquidize the soup and return to the pan. Season to taste and serve. Dinner 374.8 Calories | 19.0g Carbs | 26.4g Fat | 18.9g Protein 1 serving Garlic Green Beans with Tofu 260.6 Calories | 18.7g Carbs | 17.0g Fat | 11.9g Protein 1 oz (28 g) Cheddar cheese 114.3 Calories | 0.4g Carbs | 9.4g Fat | 7.1g Protein Garlic Green Beans with Tofu scaled to 3 serving (eat 1 serving now, save 2 serving for leftovers) 41 g Olive oil 6 cloves, minced Garlic 3/4 lb Tofu 600 g Green beans Cheddar cheese 1 oz Cheddar cheese Garlic Green Beans with Tofu 1. Rinse the beans and snip off their ends. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously. 3. Add the tofu and cook for 5 more minutes.
- 6. Saturday's Diet Plan 1433.8 Calories 64.0g Carbs 96.0g Fat 88.8g Protein Meal Summary Ingredients Directions Breakfast 548.8 Calories | 2.5g Carbs | 41.0g Fat | 42.3g Protein 2 omelet Classic Omelet 548.8 Calories | 2.5g Carbs | 41.0g Fat | 42.3g Protein Classic Omelet scaled to 2 omelet 4 extra large Egg 57 g Cheddar cheese Classic Omelet Crack two eggs into a bowl and whisk until pale yellow. Do not whisk too much or the eggs will fall apart in the pan. Put a little coconut oil onto a small to medium sized nonstick cooking pan. Turn on to medium heat and let pan warm for up to 45 seconds. Pour in eggs. Wait about 10 seconds before pulling the edge of the eggs toward the center. Repeat this process until the eggs form a crepelike consistency. (You may have to tilt the pan to allow the liquid egg to fill gaps and cook.) When the eggs are mostly cooked (after maybe a minute and a half) sprinkle your cheese. You may now add salt and pepper if you wish. Almost any cheese works for a tasty omelet. You can even add vegetables or meat. Flip one edge of the egg on to itself to form a half moon shape. Allow the omelet to cook a little while longer on each side. Serve immediately! Lunch 521.2 Calories | 37.4g Carbs | 34.1g Fat | 23.7g Protein 2 serving Garlic Green Beans with Tofu 521.2 Calories | 37.4g Carbs | 34.1g Fat | 23.7g Protein Garlic Green Beans with Tofu Leftovers from yesterday, eat 2 serving Garlic Green Beans with Tofu 1. Rinse the beans and snip off their ends. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously. 3. Add the tofu and cook for 5 more minutes. Dinner 363.8 Calories | 24.2g Carbs | 20.9g Fat | 22.9g Protein 1 serving Spinach Cheese Pasta 216.8 Calories | 13.2g Carbs | 14.1g Fat | 9.9g Protein 1 serving Sea Salt Edamame 147.0 Calories | 11.1g Carbs | 6.8g Spinach Cheese Pasta scaled to 3 serving (eat 1 serving now, save 2 serving for leftovers) 3/4 clove Garlic 85 g Cottage cheese 100 g Spinach 32 g Parmesan cheese 27 g Olive oil 120 g Egg noodles Sea Salt Edamame 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
- 7. Fat | 13.0g Protein scaled to 1 serving 1 dash Salt 100 grams Soybeans Parmesan cheese to serve. Sea Salt Edamame Cook edamame in microwave, about 2 minutes. Sprinkle salt over. Just eat the beans, not the pods. Sunday's Diet Plan 1407.8 Calories 112.7g Carbs 88.2g Fat 47.0g Protein Meal Summary Ingredients Directions Breakfast 543.4 Calories | 31.4g Carbs | 37.5g Fat | 20.7g Protein 2 serving Eggs with Hats on Top 543.4 Calories | 31.4g Carbs | 37.5g Fat | 20.7g Protein Eggs with Hats on Top scaled to 2 serving 2 jumbo Egg 2 slice, large White bread 28 g Butter Eggs with Hats on Top With drinking glass turned upside down cut a hole in the center of your bread slices. Save the circle you cut out of the center of the bread. In frying pan over medium high heat, melt butter. Put bread slices in skillet along with the circles you cut out of the center of the bread. Crack an egg in each of the holes of bread. Cover skillet for a minute or two or just until egg is starting to set up, and when bottom of bread is browned, then turn and fry on other side until browned. Make sure you turn your little circles of bread over also. Serve with your little circles of bread on top of the egg. Season to taste. 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 430.7 Calories | 55.0g Carbs | 22.4g Fat | 6.6g 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 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
- 8. 1 cup cherry tomatoes (149 g) Tomatoes 26.8 Calories | 5.8g Carbs | 0.3g Fat | 1.3g Protein 175 g Red peppers 43 g Butter Tomatoes 1 cup cherry tomatoes Tomatoes 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. Grocery List Dairy Products 10.975 oz (311 g) Cheddar cheese 2.323 oz (66 g) Feta cheese 3/8 cup, whipped (45 g) Heavy whipping cream Fluid 1/4 cup (60 g) Whole milk 3.25% milkfat, with added vitamin D 180 grams (180 g) Whey protein powder Gold Standard, any flavor, 100% whey protein 56.699 grams Mexican cheese Blend, reduced fat 0.021 cup (5.1 g) Lowfat milk Fluid, 1% milkfat, with added vitamin a and vitamin d 3/8 cup, (not packed) (85 g) Cottage cheese Creamed, with fruit 20 3/8 tbsp (102 g) Parmesan cheese Shredded 32.821 extra large (1838 g) Egg Whole, fresh eggs 2.587 cup (629 g) Egg white Raw, fresh eggs 12 1/4 tbsp (174 g) Butter Without salt Soups, Sauces, and Gravies 1/2 cup (8 fl oz) (125 g) Barbecue sauce 1/8 cup (32 g) Salsa Sauce, readytoserve 4 1/2 cube (16 g) Bouillon cubes and granules soup Low sodium, dry Fats and Oils 7 1/3 tbsp (99 g) Olive oil Salad or cooking 5 tbsp (80 g) Kraft miracle whip light dressing Salad dressing 2 tbsp (27 g) Flaxseed oil 1 1/2 tbsp (21 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) 7.2 slice (180 g) White bread Commercially prepared (includes soft bread crumbs) Soy and Legume Products 1/2 cup (83 g) Tempeh 1.028 cup (269 g) White beans Mature seeds, canned
- 9. 4.05 slice (340 g) Tofu Silken, firm, Morinu, soy 1.89 cup (454 g) Chickpeas (garbanzo beans, bengal gram), mature seeds, canned Beverages 6 cup (1420 g) Water Plain, clean water Spices and Herbs 1.045 tsp (2.19 g) Pepper Spices, black 2 2/3 tbsp, leaves (4.8 g) Tarragon Spices, dried 0.796 tbsp, leaves (2.15 g) Thyme Spices, dried 7/8 tsp (5.3 g) Salt Table Vegetables and Vegetable Products 0.45 cup, chopped or diced (68 g) Red peppers Hot chili, raw 5 stalks, large (11 inches long) (320 g) Celery Raw 2.108 cup, sliced (194 g) Red bell pepper Sweet, raw 2.859 cup chopped (366 g) Carrots Raw 1 tbsp chopped (3 g) Chives Raw 0.647 cup, sliced (60 g) Green bell pepper Sweet, green, raw 0.061 cup (15 g) Pickle relish Sweet 1.357 large (438 g) Zucchini Summer squash, includes skin, raw 2 cup cherry tomatoes (298 g) Tomatoes Red, ripe, raw, year round average 0.792 cup (190 g) Tomatoes Red, ripe, canned, packed in tomato juice 0.391 cup (100 g) Soybeans Green, raw 3 7/8 sweetpotato, 5" long (504 g) Sweet potato Raw, unprepared 6 cup 1/2" pieces (600 g) Green beans Snap beans, raw 7.194 cup (216 g) Spinach Raw 0.616 package (10 oz) (175 g) Red peppers Sweet, frozen, chopped, unprepared 0.176 cup (24 g) Garlic Raw 2.953 cup, chopped (473 g) Onions Raw Breakfast Cereals 1 cup (80 g) Oatmeal Cereals, Quaker, dry rolled oats 1/2 cup (61 g) Granola Cereals readytoeat, homemade Cereal Grains and Pasta 3/4 cup (120 g) Egg noodles Cooked, enriched 4 oz (114 g) Whole wheat pasta Dry 3.8 cup (399 g) Pasta Corn, dry
- 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.