2445 Calories • 223g Carbs (40g Fiber) • 91g Fat • 197g Protein

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Breakfast Parfait

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Real good lol

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2 Bowl • 667 Cal

Ingredients for 2 Bowl:

16 oz Nonfat greek yogurt

1 cup Blueberries

1 cup, halves Strawberries

1/2 cup Granola with almonds

Apple

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Real good lol

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2 apple • 189 Cal

Ingredients for 2 apple:

2 medium (3″ dia) Apples

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Strawberry protein smoothie

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Real good lol

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1 smoothie • 384 Cal

Ingredients for 1 smoothie:

1 1/2 cup Water

60 grams Whey protein powder

1 tbsp Almond butter

8 large (1-3/8″ dia) Strawberries

Red Bell Pepper and Hummus

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Real good lol

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2 serving • 278 Cal

Ingredients for 2 serving:

1/2 cup Hummus

2 medium (approx 2-3/4″ long, 2-1/2 dia.) Red bell pepper

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Southwest Chicken and Bacon Wrap

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Real good lol

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1 serving • 870 Cal

Ingredients for 3 serving (eat 1 serving now, save 2 serving for leftovers):

3 tbsp Canola oil

3 breast, bone and skin removed Chicken breast

3 dash Salt

3 dash Pepper

6 strip Bacon

3 tortilla (approx 7-8″ dia) Tortillas

1 1/2 cup, shredded Monterey cheese

3 leaf inner Lettuce

1 1/2 cup, chopped or sliced Tomatoes

Balsamic Asparagus

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Real good lol

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1 serving • 57 Cal

Ingredients for 1 serving:

6 spear, large (7-1/4″ to 8-1/2″) Asparagus

1/4 tbsp Olive oil

1/4 tbsp Balsamic vinegar

2533 Calories • 255g Carbs (34g Fiber) • 82g Fat • 212g Protein

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PB&J Smoothie

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Real good lol

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2 smoothie • 770 Cal

Ingredients for 2 smoothie:

2 small (6″ to 6-7/8″ long) Banana

2 tbsp Peanut butter

2 tsp Strawberry jam

16 oz Nonfat greek yogurt

2 cup, halves Strawberries

Blueberries

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Real good lol

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1 cup • 84 Cal

Ingredients for 1 cup:

1 cup Blueberries

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Southwest Chicken and Bacon Wrap

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Real good lol

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1 serving • 870 Cal

Leftovers, eat 1 serving

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Chicken Fajitas

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Real good lol

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1 serving • 234 Cal

Ingredients for 1 serving:

1/2 breast, bone and skin removed Chicken breast

1/2 medium (approx 2-3/4″ long, 2-1/2 dia.) Red bell pepper

1/4 onion Onions

1/4 tsp Fajita Seasoning Mix

3/8 tbsp Canola Oil

Yogurt & Strawberries

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Real good lol

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2 serving • 365 Cal

Ingredients for 2 serving:

16 oz Nonfat greek yogurt

2 cup, halves Strawberries

Banana

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Real good lol

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2 banana • 210 Cal

Ingredients for 2 banana:

2 medium (7″ to 7-7/8″ long) Banana

2521 Calories • 245g Carbs (29g Fiber) • 80g Fat • 220g Protein

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Oatmeal Banana Peanut Butter Chocolate Shake

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Real good lol

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1 shake • 670 Cal

Ingredients for 1 shake:

60 grams Whey protein powder

1 medium (7″ to 7-7/8″ long) Banana

1/2 cup Oatmeal

2 tbsp Peanut butter

2 cup Water

Nonfat greek yogurt

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Real good lol

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1 cup • 142 Cal

Ingredients for 1 cup:

1 cup Nonfat greek yogurt

Whole Wheat Toast

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Real good lol

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1 serving • 71 Cal

Ingredients for 1 serving:

1 slice Whole-wheat bread

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Southwest Chicken and Bacon Wrap

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Real good lol

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1 serving • 870 Cal

Leftovers, eat 1 serving

Sliced bell pepper

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Real good lol

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1 pepper • 37 Cal

Ingredients for 1 pepper:

1 medium (approx 2-3/4″ long, 2-1/2 dia.) Red bell pepper

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Macaroni Goulash

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Real good lol

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2 bowl • 665 Cal

Ingredients for 4 bowl (eat 2 bowl now, save 2 bowl for leftovers):

2 cup spiral shaped Macaroni

2 can (303 x 406) Corn

2 can Tuna

Zucchetti

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Real good lol

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2 cup • 67 Cal

Ingredients for 2 cup:

2 medium Zucchini

2507 Calories • 236g Carbs (26g Fiber) • 76g Fat • 236g Protein

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Oatmeal Banana Peanut Butter Chocolate Shake

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Real good lol

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1 shake • 670 Cal

Ingredients for 1 shake:

60 grams Whey protein powder

1 medium (7″ to 7-7/8″ long) Banana

1/2 cup Oatmeal

2 tbsp Peanut butter

2 cup Water

Nonfat greek yogurt

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Real good lol

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1 cup • 142 Cal

Ingredients for 1 cup:

1 cup Nonfat greek yogurt

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Macaroni Goulash

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Real good lol

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2 bowl • 665 Cal

Leftovers, eat 2 bowl

Yogurt & Mango

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Real good lol

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1 serving • 233 Cal

Ingredients for 1 serving:

1 cup, sliced Mangos

8 oz Nonfat greek yogurt

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Arctic Char with Pistachio Orange Vinaigrette

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Real good lol

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2 serving • 764 Cal

Ingredients for 2 serving:

1/2 medium (4-1/8″ long) Scallions

12 oz Trout

1 tbsp Pistachio nuts

1/2 fruit (2-7/8″ dia) Oranges

1/2 tbsp Lemon juice

1 1/2 tbsp Olive oil

Zucchetti

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Real good lol

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1 cup • 33 Cal

Ingredients for 1 cup:

1 medium Zucchini

2429 Calories • 263g Carbs (44g Fiber) • 77g Fat • 186g Protein

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Banana Peanut Butter Chia Pudding

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Real good lol

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2 serving • 681 Cal

Ingredients for 2 serving:

1 medium (7″ to 7-7/8″ long) Banana

3/4 cup Reduced fat milk

1/4 cup Peanut butter

1 1/2 tbsp Chia Seeds

Oranges

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Real good lol

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2 fruit • 123 Cal

Ingredients for 2 fruit:

2 fruit (2-5/8″ dia) Oranges

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Peanut Butter Protein Yogurt

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Real good lol

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1 serving • 356 Cal

Ingredients for 1 serving:

1 cup Nonfat greek yogurt

1 scoop (30g) Whey protein powder

1 tbsp Peanut butter

Carrots

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Real good lol

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1 cup • 86 Cal

Ingredients for 1 cup:

1 cup Baby carrots

Yogurt & Mango

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Real good lol

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2 serving • 465 Cal

Ingredients for 2 serving:

2 cup, sliced Mangos

16 oz Nonfat greek yogurt

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Fennel & Chicken Flatbread

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Real good lol

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2 pita • 717 Cal

Ingredients for 6 pita (eat 2 pita now, save 4 pita for leftovers):

3 tsp Olive oil

1 1/2 cup, sliced Red bell pepper

6 pita, large (6-1/2″ dia) Pita bread

1 1/2 cup, shredded Provolone cheese

1 1/2 breast, bone and skin removed Chicken breast

1 1/2 bulb Fennel

2516 Calories • 251g Carbs (35g Fiber) • 74g Fat • 223g Protein

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Tropical Skin Cleanser Green Smoothie

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Real good lol

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2 serving • 783 Cal

Ingredients for 2 serving:

3 cup Spinach

2 cup Coconut water (liquid from coconuts)

2 cup, crushed, sliced, or chunks Pineapple

1/2 fruit, without skin and seed Avocados

3 1/3 scoop (30g) Whey protein powder

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Fennel & Chicken Flatbread

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Real good lol

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2 pita • 717 Cal

Leftovers, eat 2 pita

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Balsamic Salmon

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Real good lol

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1 serving • 298 Cal

Ingredients for 1 serving:

1/2 dash Salt

1 tbsp Balsamic vinegar

1 tbsp Olive oil

1/2 tbsp Lemon juice

1/2 clove Garlic

4 oz Atlantic salmon

Yogurt & Banana

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Real good lol

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2 serving • 478 Cal

Ingredients for 2 serving:

16 oz Nonfat greek yogurt

2 medium (7″ to 7-7/8″ long) Banana

Peanut Butter & Carrots

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Real good lol

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1 serving • 241 Cal

Ingredients for 1 serving:

2 tbsp Peanut butter

1 cup chopped Carrots

2449 Calories • 300g Carbs (14g Fiber) • 49g Fat • 212g Protein

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Blueberry protein pudding

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Real good lol

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2 serving • 699 Cal

Ingredients for 2 serving:

7 oz Nonfat greek yogurt

4 scoop (30g) Whey protein powder

7.055 oz Blueberries, frozen

Bacon

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Real good lol

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4 strips • 200 Cal

Ingredients for 4 strips:

4 strip Bacon

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Fennel & Chicken Flatbread

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Real good lol

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2 pita • 717 Cal

Leftovers, eat 2 pita

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Lemon Pasta

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Real good lol

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2 serving • 833 Cal

Ingredients for 2 serving:

1 tbsp Lemon juice

1 1/2 tsp Pepper

1/2 small Red bell pepper

1 tbsp Parmesan cheese

8 oz Whole wheat pasta

Breakfast Parfait

Directions are for original recipe of 1 Bowl

1. Mix in bowl.

Apple

Directions are for original recipe of 1 apple

1. Simply wash and enjoy, or core and slice the apple for easier eating.

Strawberry protein smoothie

Directions are for original recipe of 1 smoothie

1. Add 6 ice cubes to the mix and blend for 30 seconds

Red Bell Pepper and Hummus

Directions are for original recipe of 1 serving

1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.

Southwest Chicken and Bacon Wrap

Directions are for original recipe of 1 serving

1. Heat 1 tbsp of oil in a skillet over medium-high heat.

2. Salt and pepper chicken. Cook in skillet until cooked through and no longer pink (about 5-7 minutes per side). Remove chicken from pan.

3. Toss in bacon and cook to desired crispiness. Remove from pan.

4. Chop chicken and bacon together.

5. Preheat grill to a medium heat setting.

6. Grill tortilla and melt cheese over top.

7. Add chicken and bacon to tortilla. Add lettuce and tomato.

8. Pull off grill to wrap, then return to grill for charred underside.

9. Cut in half and enjoy!

Balsamic Asparagus

Directions are for original recipe of 4 serving

1. Prepare asparagus by washing and snapping off tough end.

2. Heat oil in frying pan.

3. Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.

4. Remove from heat and cover for a few minutes to let flavours develop. Serve.

PB&J Smoothie

Directions are for original recipe of 1 smoothie

1. Blend all ingredients

Blueberries

Directions are for original recipe of 1 cup

1. Wash and enjoy

Chicken Fajitas

Directions are for original recipe of 4 serving

1. Slice peppers, onions, and chicken breasts into long strips.

2. Heat 1½ Tbsp 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 (use the recipe in this book, or a purchased envelope) with about ½ cup of water. Cook until water is reduced.

4. Serve in warmed flour tortillas with toppings of your choice: grated cheese, sour cream, guacamole, tomatoes, salsa, etc.

Yogurt & Strawberries

Directions are for original recipe of 1 serving

1. Mixed sliced strawberries with yogurt and enjoy!

Oatmeal Banana Peanut Butter Chocolate Shake

Directions are for original recipe of 1 shake

1. Put all ingredients into blender. Blend until smooth. Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.

Nonfat greek yogurt

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.

Whole Wheat Toast

Directions are for original recipe of 1 serving

1. Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.

Sliced bell pepper

Directions are for original recipe of 1 pepper

1. Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on ETM you can swap in).

Macaroni Goulash

Directions are for original recipe of 2 bowl

1. Cook macaroni as per directions on box.

2. Add drained tuna and corn.

Zucchetti

Directions are for original recipe of 4 cup

1. Wash zucchini and cut into 2 or 3 inch chunks.

2. Put through spiralizer.

3. Put in boiling salted water for about 5 minutes or until they reach the consistency you like.

4. Strain and serve.

Yogurt & Mango

Directions are for original recipe of 1 serving

1. Cut up mango and mix into yogurt. Enjoy!

Arctic Char with Pistachio Orange Vinaigrette

Directions are for original recipe of 4 serving

1. PREPARATION: Slice scallion. Chop pistachios or pecans.

2. Preheat broiler.

3. Put fish, skin side down, on foil-lined rack of a broiler pan. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper (total), then brush with 1 tablespoon oil.

4. Broil 4 to 5 inches from heat until just cooked through, 6 to 8 minutes.

5. Meanwhile, grate zest from orange with a Microplane and squeeze 1/4 cup juice.

6. Whisk together zest, orange juice, lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper, then add remaining 2 tablespoons oil in a slow stream, whisking. Stir in scallion.

7. Transfer fillets (without skin; it will be stuck to foil) with a metal spatula to plates, then drizzle with some of vinaigrette and sprinkle with nuts. Serve remaining vinaigrette on the side.

Banana Peanut Butter Chia Pudding

Directions are for original recipe of 4 serving

1. In a blender, puree the banana, milk and peanut butter. Transfer mixture to a medium bowl and stir in the chia seeds. Cover with plastic wrap and chill in the refrigerator for 4 hours or overnight. Stir the mixture before serving. Can be stored in an airtight container refrigerated for up to 1 week.

Oranges

Directions are for original recipe of 1 fruit

1. Peel or slice orange and eat.

Peanut Butter Protein Yogurt

Directions are for original recipe of 1 serving

1. Mix protein powder and peanut butter into greek yogurt until well-combined.

2. Enjoy!

Carrots

Directions are for original recipe of 1 cup

1. Enjoy by themselves. Optionally, enjoy with a side of hummus (there are other carrot + dip recipes on ETM you can swap in).

Fennel & Chicken Flatbread

Directions are for original recipe of 4 pita

1. Preheat oven to 500°F.

2. Heat oil in a large nonstick skillet over medium heat. Add fennel and bell pepper and cook, stirring often, until the vegetables begin to soften, about 5 minutes. Add chopped chicken and cook another 5 minutes, stirring often, until the vegetables are tender and the chicken is cooked through.

3. Place pitas on a baking sheet and top each with an equal portion of the chicken and vegetable mixture; sprinkle with cheese and pepper. Bake until the cheese melts and turns golden, 10 to 15 minutes. Sprinkle with chopped fennel tops and serve warm.

Tropical Skin Cleanser Green Smoothie

Directions are for original recipe of 1 serving

1. Blend spinach and coconut water until smooth.

2. Add remaining ingredients, and blend until smooth.

Balsamic Salmon

Directions are for original recipe of 2 serving

1. Combine olive oil, fresh garlic, lemon juice, balsamic vinegar, and salt in a small bowl.

2. Coat salmon fillet on both sides with mixture.

3. Broil salmon in oven 4″ from broiler for 4-6 minutes or until the fish flakes. If the fish is over 1″ thick, you may have to turn once halfway through the broiling.

4. Serve with extra balsamic vinegar to taste.

Yogurt & Banana

Directions are for original recipe of 1 serving

1. Slice banana and mix with yogurt. Enjoy!

Peanut Butter & Carrots

Directions are for original recipe of 1 serving

1. Spread peanut butter on carrots and enjoy!

Blueberry protein pudding

Directions are for original recipe of 1 serving

1. Blend ingredients in a mixer until mixture is thick enough to stay on a spoon.

Bacon

Directions are for original recipe of 4 strips

1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.

2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.

Lemon Pasta

Directions are for original recipe of 2 serving

1. Cook pasta.

2. Slice red pepper.

3. Put pasta, sliced pepper, ground pepper, and lemon juice in a bowl.

4. Sprinkle with parmesan cheese.

Source: | This article originally belongs to Eat Thisl

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