Your Meal Plan

2018-10-15 to 2018-10-15
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Jump to Grocery List Oct 15

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Monday, October 15
2266 Calories • 254g Carbs (51g Fiber) • 97g Fat • 119g Protein

BREAKFAST 244 Cal • 23g Carbs (0g Fiber) • 10g Fat • 16g Protein

Reduced fat milk

2 cup • 244 Cal (488 g)
Link to Full Nutrition

LUNCH 589 Cal • 49g Carbs (20g Fiber) • 39g Fat • 19g Protein

Poached Eggs Ingredients for 1 serving:

1 serving • 144 Cal 2 large Egg (100 g)
Directions | Full Recipe 5 g Vinegar
4.5 g Salt

Oranges Ingredients for 2 fruit:

2 fruit • 123 Cal 2 fruit (2-5/8" dia) Oranges (262 g)
Directions | Full Recipe

Avocado Ingredients for 1 avocado:

1 avocado • 322 Cal 1 fruit Avocados (201 g)
Directions | Full Recipe

DINNER 818 Cal • 28g Carbs (10g Fiber) • 46g Fat • 76g Protein

Scallion Crusted Artic Char Ingredients for 2 serving:

2 serving • 523 Cal 4 fillet Trout (316 g)
Directions | Full Recipe 15 g Light mayonnaise
4 medium (4-1/8" long) Scallions (60
g)

Steamed Broccoli Ingredients for 2 serving:

2 serving • 295 Cal 3/4 lb Broccoli (340 g)
Directions | Full Recipe 20 g Olive oil
1.3 g Lemon juice

SNACK 615 Cal • 154g Carbs (20g Fiber) • 2g Fat • 7g Protein

Raspberry Grapefruit Smoothie Ingredients for 2 serving:

2 serving • 369 Cal 123 g Raspberries
Directions | Full Recipe 230 g Grapefruit
80 g Maple syrups
 Sliced bell pepper Ingredients for 1 pepper:
1 pepper • 37 Cal 1 medium (approx 2-3/4" long, 2-1/2
dia.) Red bell pepper (119 g)
Directions | Full Recipe

Banana Ingredients for 2 banana:

2 banana • 210 Cal 2 medium (7" to 7-7/8" long) Banana
(236 g)
Directions | Full Recipe

Recipe directions

Poached Eggs
Directions are for original recipe of 1 serving
1. Add a small dash of vinegar and salt to a pan of steadily simmering water.
2. Crack eggs individually into a small cup.
3. Create a gentle whirlpool in the water to help the egg white wrap around the
yolk.
4. Slowly tip the egg into the water, white first. Leave to cook for three minutes.
5. Remove with a slotted spoon, cutting off any wispy edges using the edge of the
spoon.

Oranges
Directions are for original recipe of 1 fruit
1. Peel or slice orange and eat.

Avocado
Directions are for original recipe of 1 avocado
1. Cut in half and remove the pit.
2. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime
juice, or paprika.

Scallion Crusted Artic Char

Directions are for original recipe of 2 serving
1. Preheat broiler. Line rack of broiler pan with foil.
2. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place
fillets, skin sides down, on broiler pan and season each fillet with a generous pinch
of salt and pepper. Spread scallion mixture evenly over tops of fillets.
3. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just
cooked through, about 8 minutes.

Steamed Broccoli
Directions are for original recipe of 4 serving
1. Trim the broccoli into large florets.
2. Place the broccoli in a steaming basket over boiling water; cover and steam for 3
minutes.
3. Remove the lid for a moment, then cook, partially covered, until the stems are
tender-firm, another 8-10 minutes.
4. Remove to a platter; season with salt and pepper, olive oil, and the lemon juice.
Raspberry Grapefruit Smoothie
Directions are for original recipe of 1 serving
1. Combine all ingredients in a blender and pulse until smooth. Add ice if desired.
Enjoy!

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).

Grocery List
From 2018-10-15 to 2018-10-15

V E G E TA B L E S
Scallions 4 medium (4-1/8" long)
(60 g)
Spring onions or scallions (includes tops and bulb),
raw

Broccoli 3 3/4 cup chopped (341

g)
Raw

Red bell pepper 1 medium (approx 2-3/4"

long, 2-1/2 dia.) (119 g)
Sweet, raw

FRUITS AND FRUIT JUICES

Raspberries 1 cup (123 g)
Raw

Lemon juice 1/4 tbsp (3.75 g)

Raw

Oranges 2 fruit (2-5/8" dia) (262

g)
Raw, all commercial varieties

Avocados 1 fruit (201 g)

Raw, All commercial varieties

Banana 2 medium (7" to 7-7/8"

long) (236 g)
Raw

Grapefruit 1 fruit (3-3/4" dia) (246

g)
Pink and red, all areas, raw

D A I RY P R O D U C T S
Reduced fat milk 2 cup (488 g)
Fluid, 2% milkfat, with added vitamin a and vitamin
d

Egg 2 large (100 g)

Whole, fresh eggs
SEAFOOD
Trout 11 1/4 oz (319 g)

Fish, mixed species, raw

SPICES AND HERBS

Salt 1/4 tbsp (4.5 g)

Table

Vinegar 1/4 cup (60 g)

Distilled

FAT S A N D O I L S
Olive oil 1 1/2 tbsp (20 g)
Salad or cooking

Light mayonnaise 1 tbsp (15 g)

Salad dressing, light

SWEETS
Maple syrups 4 tbsp (80 g)