RECIPES
Below you'll find a sample of some of the recipes from our Meal Plans.
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Breakfast
Protein Silver Dollar Blueberry Pancakes
1 serving
Per serving: 257 Calories • 19g Carbs (3g Fiber) • 3g Fat • 38g Protein
Ingredients
2 tbsp Oatmeal (10 grams)
3 large Eggwhite (99 grams)
1 scoop any flavor Whey Protein Powder (30 grams)
1 tsp, whole Flaxseed (3.4 grams)
2 tbsp Lowfat milk (30.6 gram)
1/4 cup Blueberries (37 grams)
Directions
Directions are based on the original recipe of 1 serving
Step 1
Grind oatmeal into oat flour with a food processor.
Step 2
Mix all ingredients together well, except fruit.
Step 3
Warm blueberries in a small saucepan over low heat.
Step 4
Mean, heat a non-stick skillet over medium heat and coat with non-stick coconut oil spray. Cook several silver dollar pancakes on the skillet at once, a few minutes per side until evenly golden brown. Move cooked pancakes to a plate.
Step 5
Pour blueberries over top and serve.
Recipes by EatThisMuch.com
Spinach and
Mushroom Eggs
2 servings
Per serving: 549 Calories • 13g Carbs (11g Fiber) • 38g Fat • 184g Protein
Ingredients
5 large Eggs (250 grams)
1 dash of Salt (0.40 grams)
1 dash of Pepper (0.10 grams)
6 cups Spinach (180 grams)
1 tbsp Olive Oil (13.5 grams)
2 pcs or slices whine Mushroom (140 grams)
Directions
Directions are based on the original recipe of 2 servings
Step 1
Whisk eggs together, season and set aside.
Step 2
Fill a deep frying pan with spinach, add olive oil and cover with a lid. Shimmer and stir every so often for 5-10 minutes until almost done.
Step 3
Add mushrooms and continue cooking and stirring, covered, until the mushrooms are lightly golden.
Step 4
Pour in the eggs and fry until the eggs are cooked through. Serve immediately and enjoy!
Recipes by EatThisMuch.com
Egg Cups
1 serving
Per serving: 95 Calories • 7g Carbs (2g Fiber) • 1g Fat • 15g Protein
Ingredients
1 spray , about 1/3 second Pam cooking spray (0.30 grams)
1/2 cup Egg white (122 grams)
1/2 cup Spinach (15 grams)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper (29.8 grams)
1/4 medium (approx 2-3/4" long, 2-1/2" dia) Green bell pepper (29.8 grams)
1/4 medium (2-1/2" dia) Onions (27.5 grams)
1 dash Salt (0.40 grams)
Directions:
Directions are based on the original recipe of 1 serving
Step 1
Preheat oven to 375 degrees F. Spray muffin tin with non-stick cooking spray.
Step 2
Fill muffin cup halfway with liquid egg whites (you may not fill the full tray, depending on number of servings). Add chopped veggies to each cup until almost full.
Step 3
Bake for 20 minutes until eggs are set.
Step 4
Cool and enjoy!
Recipe by EatThisMuch.com
Mushroom Egg
White Omelet
1 serving
Per serving: 72 Calories • 4g Carbs (1g Fiber) • 1g Fat • 13g Protein
Ingredients
1 spray , about 1/3 second Pam cooking spray (0.30 grams)
4 medium Mushrooms (72 grams)
1 small (3" long) Scallions (5 grams)
3 large Egg whites (99 grams)
1 dash Pepper (0.10 grams)
1 dash Salt (0.40 grams)
Directions:
Directions are based on the original recipe of 1 serving
Step 1
Spray cooking spray onto a medium sized non-stick cooking pan. Turn on to medium-heat and let pan warm for up to 45 seconds. Cook sliced mushrooms and chopped scallions, stirring often, until tender0 about, 2-3 minutes. Remove From skillet.
Step 2
In a medium bowl, beat egg whites with dash of salt and pepper. Re-spray cooking spray and return the skillet to medium heat. Cook the egg whites until they begin to set, 1 to 2 minutes. Top with the vegetables. Fold the egg whites over the filling.
Step 3
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.
Recipe by EatThisMuch.com
Veggies
Cauliflower Tortillas
2 servings
Per serving: 271 Calories • 23g Carbs (9g Fiber) • 12g Fat • 23g Protein
Ingredients
3/4 head medium (5-6" dia.) Cauliflower (441 grams)
2 extra large eggs Whole, fresh eggs (112 grams)
1 dash Salt (0.40 grams)
1 dash Pepper (0.10 grams)
Directions:
Directions are based on the original recipe of 2 servings
Step 1
This recipe is gluten-free! Preheat oven to 375 degrees and line a baking tray with parchment paper.
Step 2
Use a food processor or box grater to chop the 3/4 of a head of cauliflower into cauliflower "rice" (rice-sized pieces). Once it's riced make sure you have 2 cups packed.
Step 3
Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again.
Then place in a dish towel and squeeze excess water out as hard as you can. Be careful not to burn yourself, as this will be very hot. Squeeze out as much water as you can.
Step 4
Place drained cauliflower back in bowl and add two eggs, salt and pepper and mix until well combined. Mixture will be a bit runny.
Step 5
Spread mixture onto a baking sheet into 6 small fairly flat circles. Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes.
Step 6
Once they're done place them on a wire rack to cool slightly. Heat a medium sized nonstick pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking on each side. Serve hot.
Recipe by EatThisMuch.com
Chicken
Spinach and Mushroom Smothered Grilled Chicken
4 servings
Per serving: 257 Calories • 19g Carbs (3g Fiber) • 3g Fat • 38g Protein
Ingredients
3 cups Baby Spinach (85 grams)
1 3/4 cup, whole Mushrooms (168 grams)
3 stalks Onions (36 grams)
1 tbsp Olive Oil (13.5 grams)
4 Chicken Breast bone and skin removed (944 grams)
1 dash Salt (0.40 grams)
1 dash Pepper (0.10 grams)
2 slice (1 oz) Provolone cheese (56 grams)
Directions
Directions are based on the original recipe of 4 servings
Step 1
Preheat grill to medium heat.
Step 2
In a large skillet, sauté the spinach, mushrooms, and onions in oil until mushrooms are tender. Set aside and keep warm. Sprinkle chicken with salt and pepper.
Step 3
Place chicken on greased grill rack. Grill covered for about 4-5 minutes on each side or until a thermometer reads 165 degrees F.
Step 4
Top with cheese. Cover and grill 2-3 minutes longer or until cheese is melted. Top chicken breasts with spinach mixture. Enjoy!
Recipe by EatThisMuch.com
Spinach and Ricotta Hasselback Chicken
2 servings
Per serving: 823 Calories • 6g Carbs (2g Fiber) • 34g Fat • 118g Protein
Ingredients
1 tsp Olive Oil (4.5 grams}
1 lb Chicken Breast (454 grams)
2 cups Spinach (60 grams)
4 tbsp Ricotta cheese (60 grams)
1 dash Table Salt (0.40 grams)
1 dash Black Pepper (0.10 grams)
1/4 cup, shredded Cheddar cheese (28.3 grams)
1 tsp Paprika (2.1 grams)
Directions
Directions are based on the original recipe of 2 servings
Step 1
Preheat oven to 400 degrees F.
Step 2
Heat oil in a skillet over medium heat. Wilt spinach, 2-3 minutes; add ricotta and cook 30-60 seconds and mix.
Step 3
Slice chicken halfway through in several places across the top of the breast, season with salt and pepper, and stuff with the spinach/ricotta mixture.
Step 4
Add shredded cheese on top, and sprinkle with paprika.
Step 5
Bake 20-25 minutes or until chicken is cooked through and no longer pink.
Step 6
Serve immediately and enjoy!
Recipe by EatThisMuch.com
Balsamic Chicken
and Mushrooms
4 servings
Per serving: 1334 Calories • 21g Carbs (4g Fiber) • 36g Fat • 219g Protein
Ingredients
2 tsp Natreon canola Vegetable oil (9.3 grams)
3 tbsp Balsamic vinegar (48 grams)
2 tsp Dijon mustard (10 grams)
1 cloves Garlic minced (3 grams)
4 Chicken breast (944 grams)
2 cup sliced Mushrooms (172 grams)
1/3 cup Chicken Broth (80 grams)
1/4 tsp fresh Thyme (0.20 grams)
Directions
Directions are based on the original recipe of 4 servings
Step 1
In a nonstick skillet, heat half of the oil.
Step 2
In a bowl mix 2/3 of the vinegar with all of the mustard and garlic. Add the chicken and coat both sides with the mixture. Transfer the chicken and mixture to the skillet; sauté until cooked through, about 3 minutes per side. Transfer to a plate and keep warm.
Step 3
In the skillet, heat the remaining teaspoon of oil. Sauté the mushrooms about a minute; add the broth, thyme, and remaining tablespoon of vinegar. Cook, stirring frequently, until the mushrooms are deep brown, about 2 minutes longer.
Step 4
Serve the chicken topped with the mushrooms.
Step 5
Enjoy!
Recipe by EatThisMuch.com
Super Simple Smoked Paprika Chicken
4 servings
Per serving: 1542 Calories • 10g Carbs (5g Fiber) • 67g Fat • 215g Protein
Ingredients
2 tbsp Paprika (2 tbsp)
1 tsp Garlic powder (3.1 grams)
1 tsp Parsley (0.50 grams)
3/4 tsp Salt
3 tbsp Olive oil
8 half Chicken breast, fillet (944 grams)
Directions
Directions are based on the original recipe of 4 servings
Step 1
In a small bowl, combine smoked paprika, garlic powder, dried parsley, salt, and olive oil to create a smooth paste. Brush each chicken breast with an even layer of the paprika paste. Let stand for at least 20 minutes to allow the flavor to infuse the meat.
Step 2
In the meantime, set the oven to broil and place a rack in the upper third of the oven. Place the chicken breasts on a foil-lined baking sheet. Place the chicken under the broiler for about 7 to 8 minutes, or until a crust begins to form around the edges. Flip the breasts and cook them under the broiler for further 7 to 8 minutes, until cooked through (the temperature should register 165°F on an instant-read thermometer.)
Step 3
Cooking time depends on how big the chicken breasts are and how hot is your oven, the most important thing is that the chicken is cooked through.
Step 4
Once cooked, let the breasts rest for a minute or two before serving to allow the juices to evenly distribute through the meat.
Sprinkle with chopped parsley and serve.
Step 5
Enjoy!
Recipe by EatThisMuch.com
Spicy Basil
Lemon Chicken
4 servings
Per serving: 1270 Calories • 29g Carbs (11g Fiber) • 49g Fat • 184g Protein
Ingredients
2 tbsp Olive oil (27 grams)
3 cloves Garlic, minced (9 grams)
800 grams Chicken Breast
2 tsp Crushed red pepper flakes (0.64 grams)
2 Lemon without seeds (216 grams)
1 cup whole leaves fresh basil (24 grams)
Directions
Directions are based on the original recipe of 4 servings
Step 1
Heat 2 tablespoons of olive oil in a small saucepan over medium heat until shimmering. Add garlic cloves and cook for about 2 minutes, until fragrant.
Step 2
Remove from the heat, add red pepper flakes, and set aside.
Step 3
Season the chicken breasts with salt and pepper and place them in a large baking dish (or cast-iron skillet).
Add garlic-infused oil and turn the chicken to coat.
Cover with lemon slices.
Step 4
Set the oven to broil and place a rack in the upper third of the oven.
Cook the chicken for about 15 to 20 minutes (or until the temperature registers 160°F on an instant-read thermometer.) Cooking time depends on how big the chicken breasts are and how hot your oven is.
Step 5
Once cooked, transfer to a rack and let cool for 5 minutes.
Sprinkle with chopped basil and serve.
Recipe by EatThisMuch.com
Grilled Chicken Mediterranean
Original recipe: 4 breast
Per serving: 1680 Calories • 16g Carbs (7g Fiber) • 80g Fat • 216g Protein
Ingredients
1 cup Cherry tomatoes Red, ripe, raw, year round average (149 grams)
1 cup small-extra large Olives - Ripe, canned (134 grams)
3 tbsp Capers-Canned,drained (27 grams)
3 tbsp Olive oil-salad or cooking (40.5 grams)
4 Chicken breast-Broilers or fryers, meat only, raw, bone and skin removed (944 grams)
4 dash table Salt (1.6 grams)
4 dash black Pepper (0.40 grams)
Directions
Directions are based on the original recipe of 4 breast
Step 1
Preheat oven to 475F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Step 2
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Step 3
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Step 4
Transfer to serving plates and spoon tomato mixture over top to serve.
Recipe by EatThisMuch.com
Creamy Chicken
and Herb Skillet
Original recipe: 4 servings
Per serving: 1570 Calories • 14g Carbs (2g Fiber) • 124g Fat • 106g Protein
Ingredients
1 lb broilers or fryers chicken breast (454 grams)
1 1/2 tbsp olive oil (20.3 grams)
1 dash salt (0.40 grams)
1 dash pepper (0.10 grams)
1 medium shallot (42.5 grams)
1 oz Herb and Garlic Gournay Cheese (142 grams)
1/2 cup Chicken Broth (120 grams)
1 tbsp Lemon Juice (15 grams)
2 tbsp parsley (7.6 grams)
Directions
Directions are based on the original recipe of 4 servings
Step 1
Brush both sides of chicken breasts with extra virgin olive oil then season both sides with salt and pepper. Cook in an olive oil or non-stick sprayed skillet over medium-high heat until no longer pink in the center, then remove to a plate and set aside.
Step 2
Turn heat down to medium then add extra virgin olive oil and shallots. Sauté until shallots are slightly softened, about 1 minute, then add herb cheese, chicken broth, and lemon juice. Stir until creamy then add in fresh herbs. Spoon sauce over cooked chicken then serve.
Step 3
Enjoy!
Recipe by EatThisMuch.com
Indian Flavored Pounded Chicken Recipe
Original recipe: 4 servings
Per serving: 1313 Calories • 11g Carbs (3g Fiber) • 40g Fat • 215g Protein
Ingredients
2 tsp, ground Cumin seeds (6 grams)
2 tsp ground Turmeric (4.4 grams)
2 tsp dried Coriander leaf (1.2 grams)
2 tsp Onion powder (4.8 grams)
3 tsp Salt (18 grams)
1 tsp Black Pepper (2.1 grams)
1 tbsp Olive Oil (13.5 grams)
8 half fillet Chicken Breast (944 grams)
Directions
Directions are based on the original recipe of 4 servings
Step 1
In a small bowl combine ground cumin, turmeric, ground coriander, onion powder, salt, black pepper, and olive oil. Set aside.
Step 2
Starting at the thicker side, using a sharp knife make a lengthwise horizontal cut into the top ⅔ of each chicken breast, stopping before cutting all the way through. Fold the chicken breast open like a book (it should still be in one piece.)
Step 3
Put it between two pieces of plastic wrap and pound it out on both sides with the flat side of a meat tenderizer, working from the center out, until it’s spread to double its original size and about ¼ inch thick. Repeat with the remaining chicken breasts.
Step 4
Remove plastic wrap and rub the olive-spice paste evenly across one side of the 4 chicken breasts. Cover with plastic wrap again and lightly pound in the seasoning with the toothy side of the meat tenderizer. Flip the breasts, rub the remaining olive oil-spice into the other side of the chicken breasts. Cover with plastic wrap and lightly pound in the seasoning.
Step 5
Heat one tablespoon of olive oil in a large over high heat. When it’s sizzling, add 1 chicken breast, put a weight on it (a cast iron pan or tea kettle should work) and cook for 1 minute. Flip, add the weight, and cook for another 1 minute (this may vary depending on thin your meat is, just make sure the chicken is cooked through!).
Step 6
Transfer to a plate, and let it rest for 3 minutes. Meanwhile, repeat with the remaining chicken breasts. Serve immediately and enjoy!
Recipe by EatThisMuch.com
One Pan Balsamic Chicken
4 servings
Per serving: 1339 Calories • 94g Carbs (17g Fiber) • 45g Fat • 145g Protein
Ingredients
1/4 cup Italian dressing (57.8 grams)
3 tbsp Balsamic vinegar (48 grams)
2 tbsp Honey (42 grams)
2 tbsp Olive oil (27 grams)
1/2 lb Mushrooms (227 grams)
16 oz Green beans (453 grams)
1 1/4 lb Chicken breast (567 grams)
1 dash Salt (0.40 grams)
1 dash Pepper (0.10 grams)
1 cup, chopped or sliced Tomatoes (180 grams)
Directions:
Directions are based on the original recipe of 4 servings
Step 1
For the sauce: Mix together dressing, balsamic vinegar, and honey in a measuring cup.
Step 2
Heat 1 tbsp of the oil and sauté the mushrooms for 4 minutes until they have started to brown, then add the green beans and cook for another 4 minutes or until the green beans are crisp-tender.
Step 3
Remove the vegetables from the pan, add the remaining oil and the chicken tenders. Sprinkle with salt and pepper and sauté until brown on each side.
Step 4
Remove from the pan. Add in the sauce and stir for a couple minutes until thickened into a glaze consistency. Add the chicken, green beans, and mushrooms back into the pan, and add the tomatoes. Stir to coat everything evenly with the sauce.
Step 5
Recipe inspired by: http://tiphero.com/one-pan-balsamic-chicken/
Recipe by EatThisMuch.com
Oven-Fried Lemon Pepper Chicken Breasts
1 serving
Per serving: 709 Calories • 48g Carbs (15g Fiber) • 21g Fat • 76g Protein
Ingredients
2 large Eggs (100 grams)
2 tsp Lemon Pepper Seasoning (8 grams)
1/2 cup Panko Breadcrumbs (34 grams)
1/4 cup Organic Coconut Flour (35 grams)
2 half (fillet) Chicken breast (236 grams)
1 spray , about 1/3 second Pam cooking spray (0.30 grams)
Directions
Directions are based on the original recipe of 1 serving
Step 1
Preheat oven to 425 degrees F.
Step 2
Beat egg with half of the lemon pepper seasoning.
Step 3
Combine remaining seasoning with the breadcrumbs.
Step 4
Dredge chicken in coconut flour.
Step 5
Dip into seasoned egg mixture, then breadcrumbs, coat completely.
Step 6
Place chicken on a lightly greased baking sheet.
Step 7
Bake about 20 minutes, turning once. Internal temperature should reach 160 degrees F. Let rest 5 minutes.
Recipe by EatThisMuch.com
Pork/Beef
Keto Taco Salad
3 servings
Per serving: 974 Calories • 20g Carbs (5g Fiber) • 53g Fat • 101g Protein
Ingredients
1 dash Table Salt (0.40 grams)
2 tbsp Salted Butter (28.4 grams)
2 tbsp Dijon Mustard, Grey poupon (30 grams)
3 tbsp canned Capers, drained (27 grams)
1/4 cup fluid Heavy whipping cream, whipped (30 grams)
2 cup Chicken broth - Soup, canned, ready-to-serve (480 grams)
1 lb Pork tenderloin - Fresh, loin, separable lean and fat, raw (453 grams)
1 dash black Pepper (0.10 grams)
8 tbsp chopped raw Shallots (80 grams)
Directions
Directions are based on the original recipe of 2 servings
Step 1
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Step 2
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Step 3
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Step 4
Season to taste with salt and pepper, as needed and then serve immediately.
Recipe by EatThisMuch.com
Baked Pork Chops
Original recipe: 2 servings
Per serving: 1421 Calories • 48g Carbs (13g Fiber) • 76g Fat • 131g Protein
Ingredients
14oz Pork tenderloin Fresh, loin, separable lean and fat, raw - 1 in thick bone in chops (397 grams)
1 tsp salt (6 grams)
1 tsp black pepper (2.1 grams)
4 fl oz white wine (118 grams)
3 tbsp unsalted butter (42.6 grams)
2 tsp raw parsley (2.5 grams)
1 1/2 grey poupon DIjon mustard (7.5 grams)
Directions:
Directions are scaled to: original recipe (2 servings)
Step 1
Heat the oven to 400F and arrange a rack in the middle.
Step 2
Finely chop parsley and cut butter into a few pieces.
Step 3
Pat the pork chops dry with a paper towel and rub with oil. Season both sides generously with salt and pepper.
Step 4
Heat a large oven-safe frying pan over medium-high heat until the pan is smoking, about 3 to 4 minutes. Place the chops in the pan and cook until golden brown on the bottom, about 3 minutes.
Step 5
Flip the chops over and immediately place the pan in the oven. Bake until the chops are golden brown on the second side and the temperature reaches 145F at thickest part of each chop, about 7 to 10 minutes.
Step 6
Return pan to stovetop, transfer the chops to a plate and tent them loosely with foil, setting aside for now.
Step 7
Discard any fat from the pan. Add the wine and cook over medium-high heat, scraping up any browned bits on the bottom of the pan. Cook until the wine is reduced by half, about 3 minutes. Remove from the heat.
Step 8
Whisk in the butter 1 small piece at a time, letting each melt before adding the next. Whisk in the parsley and mustard, and season with salt and pepper as needed.
Step 9
Divide sauce between plates if making multiple servings and place pork chop on top.
Recipe by EatThisMuch.com
Pork Medallions with Mustard-Caper Sauce
Original recipe: 2 servings
Per serving: 974 Calories • 20g Carbs (5g Fiber) • 53g Fat • 101g Protein
Ingredients
1 dash Table Salt (0.40 grams)
2 tbsp Salted Butter (28.4 grams)
2 tbsp Dijon Mustard, Grey poupon (30 grams)
3 tbsp canned Capers, drained (27 grams)
1/4 cup fluid Heavy whipping cream, whipped (30 grams)
2 cup Chicken broth - Soup, canned, ready-to-serve (480 grams)
1 lb Pork tenderloin - Fresh, loin, separable lean and fat, raw (453 grams)
1 dash black Pepper (0.10 grams)
8 tbsp chopped raw Shallots (80 grams)
Directions
Directions are based on the original recipe of 2 servings
Step 1
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Step 2
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Step 3
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Step 4
Season to taste with salt and pepper, as needed and then serve immediately.
Recipe by EatThisMuch.com
Sautéed Flank Steak and Onions with Cheddar Cheese
4 servings
Per serving: 1421 Calories • 48g Carbs (13g Fiber) • 76g Fat • 131g Protein
Ingredients
16 oz Beef flank (454 grams)
1 tbsp Olive oil (13.5 grams)
2 1/2 large (2-1/4 per pound, approx 3-3/4" Red bell pepper (410 grams)
2 medium (2-1/2" dia) Onions (220 grams)
1 tsp Salt (6 grams)
1 tsp Pepper (2.1 grams)
1 cup, shredded Cheddar cheese (113 grams)
Directions
Directions are based on the original recipe of 4 servings
Step 1
Preheat grill to medium and oil the grates. Place steak on the grill and cook about 4 minutes per side for medium-rare.
Step 2
Remove from grill, cut into bite size pieces.
Step 3
Heat oil in a pan over medium heat. Sauté the veggies until tender and add the meat. Sauté until meat is no longer pink. Season with salt and pepper.
Step 4
Sprinkle shredded cheddar cheese on top. Mix in to melt if desired. Serve hot and enjoy!
Recipe by EatThisMuch.com
Fish/ Seafood
Tuna Melt Patties
serving: 2 patties
Per serving: 397 Calories • 23g Carbs (4g Fiber) • 12g Fat • 51g Protein
Ingredients
6oz Tuna (170 grams)
1/3 cup Oatmeal (26.7 grams)
2 tbsp chopped Onions (20 grams)
1/4 tsp Garlic powder (0.78 grams)
28 grams Mozzarella cheese
1 extra large Egg (56 grams)
Directions:
Directions are based on the original recipe of 2 patty
Step 1
Mix all ingredients except cheese together in a small bowl.
Step 2
Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray.
Step 3
Make patties by spooning equal amounts of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
Step 4
Cook until both sides are brown.
Step 5
Top with cheese and serve.
Recipe by EatThisMuch.com
Protein Packed Tuna Melt
1 serving
Per serving: 456 Calories • 33g Carbs (5g Fiber) • 14g Fat • 52g Protein
Ingredients
1 English Muffin (66 grams)
2 tbsp Tomato Sauce (30.5 grams)
1 can Tuna (165 grams)
1/2 tsp oregano leaves (0.50 grams)
2 slice or 1 oz Mozzarella cheese (56 grams
Directions:
Directions are based on the original recipe of 1 serving
Step 1
Slice the English muffin and then smear with the tomato sauce, one tbsp on each half.
Step 2
Top with the tuna, sprinkle on some oregano, and place one slice of cheese on either side.
Step 3
Place the mini-melts in the toaster oven and broil for 2-3 minutes or until cheese is just melted. Enjoy!
Recipe by EatThisMuch.com
Shrimp and Mushroom Zoodles
Original recipe: 1 serving
Per serving: 414 Calories • 11g Carbs (3g Fiber) • 30g Fat • 28g Protein
Ingredients
1/2 medium Zucchini (98 grams)
2 tbsp Olive Oil (27 grams)
5 large white Mushrooms (115 grams)
6 oz Shrimp (170 grams)
2 cloves Garlic (6 grams)
1/4 tsp Onion Powder (0.60 grams)
1/4 tsp Paprika (0.53 grams)
1 dash Salt (0.40 grams)
Directions
Directions are based on the original recipe of 1 serving
Step 1
Use a spiralizer to cut zucchini into noodles or use a peeler to carefully cut into noodles.
Step 2
Add oil to a hot skillet over medium heat.
Step 3
Sauté mushrooms until tender.
Step 4
Add shrimp, garlic, and spices, and cook until the shrimp are fully cooked; 3-4 minutes
Step 5
Remove shrimp and mushrooms from skillet. Then add Zoodles and cook for about 2 minutes
Step 6
Remove from skillet and plate. Enjoy!
Recipe by EatThisMuch.com
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