(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 Groceriespage.

Monday's DietPlan 1338.9 Calories 76.1g Carbs 79.5g Fat 92.1g Protein

Meal Summary Ingredients DirectionsBreakfast545.9 Calories | 48.9g Carbs |16.9g Fat | 53.1g Protein

1 shake Oatmeal banana proteinshake545.9 Calories | 48.9g Carbs |16.9g Fat | 53.1g Protein

Oatmeal banana proteinshake scaled to 1 shake40 g Oatmeal60 grams Whey proteinpowder1/2 medium (7" to 7­7/8" long)Banana14 g Flaxseed oil355 g Water

Oatmeal banana protein shakeAdd everything to a blender with twoscoops of flaxseed oil. Replace someof the water with ice for a coldershake. Blend.

Lunch375.2 Calories | 5.8g Carbs | 30.2gFat | 21.9g Protein

2 slice Asparagus, Fontina andTomato Frittata375.2 Calories | 5.8g Carbs | 30.2gFat | 21.9g Protein

Asparagus, Fontina andTomato Frittata Leftovers from yesterday, eat2 slice

Asparagus, Fontina and TomatoFrittataPreheat the broiler. Whisk the eggs,cream, 1/2 teaspoon salt, andpepper in a medium bowl to blend.Set aside. Heat the oil and butter ina nonstick ovenproof skillet overmedium heat. Add the asparagusand saute until crisp­tender, about 2minutes. Raise the heat to medium­high. Add the tomato and a pinch ofsalt and saute 2 minutes longer. Pour the egg mixture over theasparagus mixture and cook for afew minutes until the eggs start toset. Sprinkle with cheese. Reduceheat to medium­low and cook untilthe frittata is almost set but the top is

still runny, about 2 minutes. Placethe skillet under the broiler. Broil untilthe top is set and golden brown ontop, about 5 minutes. Let the frittatastand 2 minutes. Loosen the frittatafrom skillet and slide the frittata ontoa plate.

Dinner417.9 Calories | 21.4g Carbs |32.4g Fat | 17.2g Protein

2 serving Peanut Butter & Celery417.9 Calories | 21.4g Carbs |32.4g Fat | 17.2g Protein

Peanut Butter & Celery scaled to 2 serving64 g Peanut butter4 stalks, large (11 incheslong) Celery

Peanut Butter & CelerySpread peanut butter on celery andenjoy!

Tuesday's DietPlan 1319.0 Calories 79.8g Carbs 85.3g Fat 63.4g Protein

Meal Summary Ingredients DirectionsBreakfast472.9 Calories | 5.5g Carbs | 35.0gFat | 35.2g Protein

2 serving Scrambled Eggs withSpinach and Feta472.9 Calories | 5.5g Carbs | 35.0gFat | 35.2g Protein

Scrambled Eggs withSpinach and Feta scaled to 2 serving4.5 g Olive oil38 g Feta cheese60 g Spinach4 extra large Egg

Scrambled Eggs with Spinach andFetaWilt spinach down in a small skilletover low heat with ½ teaspoon ofolive oil. Season to taste. Beat theeggs and add to the skillet with thespinach. Stir slowly over medium­lowheat until they reach your desireddoneness. Sprinkle in the fetacheese and stir to combine andsoften the cheese.

Lunch425.8 Calories | 30.1g Carbs |28.7g Fat | 12.1g Protein

1 sandwich Grilled cheesesandwich425.8 Calories | 30.1g Carbs |28.7g Fat | 12.1g Protein

Grilled cheese sandwich scaled to 1 sandwich2 slice, large White bread28 g Cheddar cheese21 g Butter

Grilled cheese sandwichPreheat skillet over medium heat. Generously butter one side of a sliceof bread. Place bread butter­side­down onto skillet bottom and add 1slice of cheese. Butter a secondslice of bread on one side and placebutter­side­up on top of sandwich. Grill until lightly browned and flipover; continue grilling until cheese ismelted.

Dinner420.3 Calories | 44.3g Carbs |21.6g Fat | 16.1g Protein

1 serving Fettuccine alfredo

Fettuccine alfredo scaled to 2 serving (eat 1serving now, save 1 servingfor leftovers) 45 g Heavywhipping cream

Fettuccine alfredoBring a large pot of heavily saltedwater to a boil. Add the pasta, stir toseparate the noodles, and cookaccording to the package directions

420.3 Calories | 44.3g Carbs |21.6g Fat | 16.1g Protein

18 g Butter0.4 g Pepper0.4 g Salt38 g Parmesan cheese114 g Whole wheat pasta

until al dente (ideally, use fettuccinenoodles). Meanwhile, heat thecream and butter in a large fryingpan over medium heat until thebutter has melted and the mixturehas come to a simmer. Add 1/4 cupof the Parmesan and the measuredpepper and salt and whisk untilsmooth. Remove the pan from theheat until the pasta is ready. Reserve 1 cup of the pasta waterand drain the fettuccine. Add thenoodles to the frying pan and returnthe pan to low heat. Add 2/3 cup ofthe reserved pasta water and 1 cupof the remaining Parmesan. Tosswith tongs until all of the cheese hasmelted, adding additional pastawater as needed to reach thedesired sauce consistency. Tasteand season with salt and pepper.Serve immediately, saving theremaining 1/4 cup Parmesan forsprinkling.

Wednesday'sDiet Plan 1277.9 Calories 99.2g Carbs 74.9g Fat 60.0g Protein

Meal Summary Ingredients DirectionsBreakfast453.7 Calories | 5.8g Carbs | 31.1gFat | 38.6g Protein

2 omelet Basic egg white omelet453.7 Calories | 5.8g Carbs | 31.1gFat | 38.6g Protein

Basic egg white omelet scaled to 2 omelet8 large Egg white60 g Whole milk2 dash Salt2 dash Pepper28 g Butter20 g Parmesan cheese

Basic egg white omeletWhisk the egg whites, cheese, milk,salt, and pepper in a medium bowluntil thoroughly combined. Set aserving plate aside. Melt the butterin an 8­inch nonstick frying pan overmedium heat until foaming. Add theegg mixture and stir constantly with arubber spatula, moving the eggsaround the pan until they form smallcurds, about 2 to 3 minutes. Gentlyshake the pan and use the spatula tospread the egg mixture evenlyacross the pan. Remove the panfrom heat. Using the spatula, fold athird of the omelet over and ontoitself. Gently push the folded side ofthe omelet toward the edge of thepan. Tilt the pan over the servingplate and roll the omelet onto theplate, seam side down. Serve.

Lunch420.3 Calories | 44.3g Carbs |21.6g Fat | 16.1g Protein

1 serving Fettuccine alfredo420.3 Calories | 44.3g Carbs |21.6g Fat | 16.1g Protein

Fettuccine alfredo Leftovers from yesterday, eat1 serving

Fettuccine alfredoBring a large pot of heavily saltedwater to a boil. Add the pasta, stir toseparate the noodles, and cookaccording to the package directionsuntil al dente (ideally, use fettuccinenoodles). Meanwhile, heat thecream and butter in a large fryingpan over medium heat until thebutter has melted and the mixturehas come to a simmer. Add 1/4 cupof the Parmesan and the measuredpepper and salt and whisk untilsmooth. Remove the pan from theheat until the pasta is ready. Reserve 1 cup of the pasta waterand drain the fettuccine. Add thenoodles to the frying pan and returnthe pan to low heat. Add 2/3 cup ofthe reserved pasta water and 1 cupof the remaining Parmesan. Tosswith tongs until all of the cheese hasmelted, adding additional pastawater as needed to reach thedesired sauce consistency. Tasteand season with salt and pepper.Serve immediately, saving theremaining 1/4 cup Parmesan forsprinkling.

Dinner403.9 Calories | 49.1g Carbs |22.1g Fat | 5.2g Protein

1 serving Lovely Linguine403.9 Calories | 49.1g Carbs |22.1g Fat | 5.2g Protein

Lovely Linguine scaled to 2 serving (eat 1serving now, save 1 servingfor leftovers) 6.8 g Olive oil1.2 g Thyme3/4 cloves, minced Garlic114 g Pasta175 g Red peppers43 g Butter

Lovely LinguineBring a large pot of lightly saltedwater to a boil. Add linguine andolive oil, cook for 8 to 10 minutes,until al dente, and drain. Melt 2tablespoons butter in a saucepanover medium heat. Stir in garlic, andcook until golden brown. Mix inremaining butter, thyme, and roastedred peppers. Continue to cook andstir until heated through. Serve overthe cooked pasta.

Thursday's DietPlan 1323.8 Calories 132.6g Carbs 49.1g Fat 94.8g Protein

Meal Summary Ingredients DirectionsSimple Spinach Scramble

Breakfast520.6 Calories | 16.6g Carbs |20.9g Fat | 67.9g Protein

2 serving Simple SpinachScramble520.6 Calories | 16.6g Carbs |20.9g Fat | 67.9g Protein

Simple Spinach Scramble scaled to 2 serving60 grams Spinach80 grams Onions42.4 grams Red bell pepper365 g Egg white4 large Egg2 dash Salt2 dash Pepper

1. Clean the spinach off and throw itinto a pan while still wet. Cook onmedium heat and season with saltand pepper. 2. Once the spinach iswilted, add the onion and bell pepperand cook until the onions aretranslucent and the pepper chunksare soft. 3. Add the eggs andscramble until cooked. Top with saltand pepper. Excerpt From: MichaelMatthews. The Shredded Chef.iBooks. https://itun.es/ca/V7n­F.l

Lunch403.9 Calories | 49.1g Carbs |22.1g Fat | 5.2g Protein

1 serving Lovely Linguine403.9 Calories | 49.1g Carbs |22.1g Fat | 5.2g Protein

Lovely Linguine Leftovers from yesterday, eat1 serving

Lovely LinguineBring a large pot of lightly saltedwater to a boil. Add linguine andolive oil, cook for 8 to 10 minutes,until al dente, and drain. Melt 2tablespoons butter in a saucepanover medium heat. Stir in garlic, andcook until golden brown. Mix inremaining butter, thyme, and roastedred peppers. Continue to cook andstir until heated through. Serve overthe cooked pasta.

Dinner399.3 Calories | 66.8g Carbs | 6.1gFat | 21.7g Protein

1 serving Greek Pasta withTomatoes and White Beans399.3 Calories | 66.8g Carbs | 6.1gFat | 21.7g Protein

Greek Pasta with Tomatoesand White Beans scaled to 2 serving (eat 1serving now, save 1 servingfor leftovers) 141 3/4 gramsSpinach114 g Pasta1 can Tomatoes269.32 grams White beans38 g Feta cheese

Greek Pasta with Tomatoes andWhite BeansWash & chop spinach. Dicetomatoes. Drain and rinse beans. Cook the pasta in a large pot ofboiling salted water until al dente. Meanwhile, combine tomatoes andbeans in a large non­stick skillet.Bring to a boil over medium highheat. Reduce heat, and simmer 10minutes. Add spinach to the sauce;cook for 2 minutes or until spinachwilts, stirring constantly. Servesauce over pasta, and sprinkle withfeta.

Friday's DietPlan 1270.2 Calories 134.6g Carbs 51.8g Fat 71.1g Protein

Meal Summary Ingredients DirectionsBreakfast472.9 Calories | 5.5g Carbs | 35.0g

Scrambled Eggs withSpinach and Feta

Scrambled Eggs with Spinach andFeta

Fat | 35.2g Protein

2 serving Scrambled Eggs withSpinach and Feta472.9 Calories | 5.5g Carbs | 35.0gFat | 35.2g Protein

scaled to 2 serving4.5 g Olive oil38 g Feta cheese60 g Spinach4 extra large Egg

Wilt spinach down in a small skilletover low heat with ½ teaspoon ofolive oil. Season to taste. Beat theeggs and add to the skillet with thespinach. Stir slowly over medium­lowheat until they reach your desireddoneness. Sprinkle in the fetacheese and stir to combine andsoften the cheese.

Lunch399.3 Calories | 66.8g Carbs | 6.1gFat | 21.7g Protein

1 serving Greek Pasta withTomatoes and White Beans399.3 Calories | 66.8g Carbs | 6.1gFat | 21.7g Protein

Greek Pasta with Tomatoesand White Beans Leftovers from yesterday, eat1 serving

Greek Pasta with Tomatoes andWhite BeansWash & chop spinach. Dicetomatoes. Drain and rinse beans. Cook the pasta in a large pot ofboiling salted water until al dente. Meanwhile, combine tomatoes andbeans in a large non­stick skillet.Bring to a boil over medium highheat. Reduce heat, and simmer 10minutes. Add spinach to the sauce;cook for 2 minutes or until spinachwilts, stirring constantly. Servesauce over pasta, and sprinkle withfeta.

Dinner398.0 Calories | 62.3g Carbs |10.8g Fat | 14.2g Protein

1 serving Barbeque TempehSandwiches398.0 Calories | 62.3g Carbs |10.8g Fat | 14.2g Protein

Barbeque TempehSandwiches scaled to 2 serving (eat 1serving now, save 1 servingfor leftovers) 1/2 medium (2­1/2" dia) Onions1/2 medium (approx 2­3/4"long, 2­1/2 dia.) Red bellpepper2 roll (3­1/2" dia) Hard rolls83 g Tempeh1/2 medium (approx 2­3/4"long, 2­1/2" dia) Green bellpepper125 g Barbecue sauce7 g Vegetable oil

Barbeque Tempeh SandwichesChop onion. Seed & chop pepper.Crumble tempeh. Split and toastrolls. Pour the barbeque sauce intoa medium bowl. Crumble the tempehinto the sauce, and let it marinate alittle, about 10 minutes. Heat oil in askillet over medium heat. Add thered and green peppers, and theonion. Cook, stirring frequently untiltender. Stir in the tempeh andbarbeque sauce, and heat through. Spoon the tempeh mixture ontokaiser rolls, and serve.

Saturday's DietPlan 1285.3 Calories 94.4g Carbs 70.2g Fat 72.7g Protein

Meal Summary Ingredients DirectionsBreakfast Basic egg white omelet Basic egg white omelet

453.7 Calories | 5.8g Carbs | 31.1gFat | 38.6g Protein

2 omelet Basic egg white omelet453.7 Calories | 5.8g Carbs | 31.1gFat | 38.6g Protein

scaled to 2 omelet8 large Egg white60 g Whole milk2 dash Salt2 dash Pepper28 g Butter20 g Parmesan cheese

Whisk the egg whites, cheese, milk,salt, and pepper in a medium bowluntil thoroughly combined. Set aserving plate aside. Melt the butterin an 8­inch nonstick frying pan overmedium heat until foaming. Add theegg mixture and stir constantly with arubber spatula, moving the eggsaround the pan until they form smallcurds, about 2 to 3 minutes. Gentlyshake the pan and use the spatula tospread the egg mixture evenlyacross the pan. Remove the panfrom heat. Using the spatula, fold athird of the omelet over and ontoitself. Gently push the folded side ofthe omelet toward the edge of thepan. Tilt the pan over the servingplate and roll the omelet onto theplate, seam side down. Serve.

Lunch398.0 Calories | 62.3g Carbs |10.8g Fat | 14.2g Protein

1 serving Barbeque TempehSandwiches398.0 Calories | 62.3g Carbs |10.8g Fat | 14.2g Protein

Barbeque TempehSandwiches Leftovers from yesterday, eat1 serving

Barbeque Tempeh SandwichesChop onion. Seed & chop pepper.Crumble tempeh. Split and toastrolls. Pour the barbeque sauce intoa medium bowl. Crumble the tempehinto the sauce, and let it marinate alittle, about 10 minutes. Heat oil in askillet over medium heat. Add thered and green peppers, and theonion. Cook, stirring frequently untiltender. Stir in the tempeh andbarbeque sauce, and heat through. Spoon the tempeh mixture ontokaiser rolls, and serve.

Dinner433.6 Calories | 26.3g Carbs |28.2g Fat | 19.8g Protein

2 serving Spinach Cheese Pasta433.6 Calories | 26.3g Carbs |28.2g Fat | 19.8g Protein

Spinach Cheese Pasta scaled to 4 serving (eat 2serving now, save 2 servingfor leftovers) 1 clove Garlic113 g Cottage cheese134 g Spinach43 g Parmesan cheese36 g Olive oil160 g Egg noodles

Spinach Cheese PastaPress garlic. Bring a large pot oflightly salted water to a boil. Add eggnoodles and cook for 8 to 10 minutesor until al dente. Drain, and return tothe pot. Heat the olive oil in a skillet,and cook the garlic and spinach 3 to5 minutes, until well coated. Transferto the pot with the drained pasta.Toss in the cottage cheese. Top withParmesan cheese to serve.

Sunday's DietPlan 1280.7 Calories 78.4g Carbs 76.4g Fat 73.5g Protein

Meal Summary Ingredients DirectionsBreakfast472.9 Calories | 5.5g Carbs | 35.0gFat | 35.2g Protein

2 serving Scrambled Eggs withSpinach and Feta472.9 Calories | 5.5g Carbs | 35.0gFat | 35.2g Protein

Scrambled Eggs withSpinach and Feta scaled to 2 serving4.5 g Olive oil38 g Feta cheese60 g Spinach4 extra large Egg

Scrambled Eggs with Spinach andFetaWilt spinach down in a small skilletover low heat with ½ teaspoon ofolive oil. Season to taste. Beat theeggs and add to the skillet with thespinach. Stir slowly over medium­lowheat until they reach your desireddoneness. Sprinkle in the fetacheese and stir to combine andsoften the cheese.

Lunch433.6 Calories | 26.3g Carbs |28.2g Fat | 19.8g Protein

2 serving Spinach Cheese Pasta433.6 Calories | 26.3g Carbs |28.2g Fat | 19.8g Protein

Spinach Cheese Pasta Leftovers from yesterday, eat2 serving

Spinach Cheese PastaPress garlic. Bring a large pot oflightly salted water to a boil. Add eggnoodles and cook for 8 to 10 minutesor until al dente. Drain, and return tothe pot. Heat the olive oil in a skillet,and cook the garlic and spinach 3 to5 minutes, until well coated. Transferto the pot with the drained pasta.Toss in the cottage cheese. Top withParmesan cheese to serve.

Dinner374.2 Calories | 46.6g Carbs |13.2g Fat | 18.4g Protein

1 tortilla Black Bean VeganQuesadillas374.2 Calories | 46.6g Carbs |13.2g Fat | 18.4g Protein

Black Bean VeganQuesadillas scaled to 2 tortilla (eat 1tortilla now, save 1 tortilla forleftovers) 1/2 can Cannedblack beans56 g Monterey cheese259 g Salsa2 tortilla (approx 7­8" dia)Tortillas

Black Bean Vegan QuesadillasCombine beans, cheese and 1/4 cupsalsa in a medium bowl. Placetortillas on a work surface. Spread1/2 cup filling on half of each tortilla.Fold tortillas in half, pressing gentlyto flatten. Microwave approximately45 seconds to 1 minute 15 secondsor more depending on yourmicrowave. Serve the quesadillaswith the remaining salsa.

Grocery ListDairy Products0.988 oz (28 g) Cheddar cheese

7/8 cup, (not packed) (198 g) Cottage cheese Creamed, with fruit

6.614 oz (187 g) Feta cheese

1.164 oz (33 g) Fontina cheese

1.993 oz (57 g) Monterey cheese

150 grams (150 g) Whey protein powder Gold Standard, any flavor, 100% whey protein

1/2 cup, whipped (60 g) Heavy whipping cream Fluid

0.738 cup (180 g) Whole milk 3.25% milkfat, with added vitamin D

1 cup (244 g) Reduced fat milk Fluid, 2% milkfat, with added vitamin a and vitamin d

24.571 extra large (1376 g) Egg Whole, fresh eggs

4 3/4 cup (1157 g) Egg white Raw, fresh eggs

12 1/4 tbsp (174 g) Butter Without salt

32.883 tbsp (164 g) Parmesan cheese Shredded

Soups, Sauces, and Gravies1/2 cup (8 fl oz) (125 g) Barbecue sauce

1 cup (259 g) Salsa Sauce, ready­to­serve

Fats and Oils7 1/2 tbsp (101 g) Olive oil Salad or cooking

2 tbsp (27 g) Flaxseed oil

5 tbsp (80 g) Kraft miracle whip light dressing Salad dressing

1/2 tbsp (7 g) Vegetable oil Natreon canola, high stability, non trans, high oleic (70%)

Baked Products2 roll (3­1/2" dia) (114 g) Hard rolls (bread, includes kaiser)

2 tortilla (approx 7­8" dia) (92 g) Tortillas Ready­to­bake or ­fry, flour

2.4 slice (60 g) White bread Commercially prepared (includes soft bread crumbs)

Soy and Legume Products6 tbsp (96 g) Peanut butter Chunk style, without salt

1/2 cup (83 g) Tempeh

0.817 cup (212 g) Canned black beans Low sodium, drained

1.028 cup (269 g) White beans Mature seeds, canned

1.89 cup (454 g) Chickpeas (garbanzo beans, bengal gram), mature seeds, canned

Beverages3 cup (710 g) Water Plain, clean water

Sweets1 serving 1/2 cup (76 g) Vanilla ice cream Light

Spices and Herbs0.946 tsp (5.7 g) Salt Table

0.765 tsp (1.61 g) Pepper Spices, black

0.796 tbsp, leaves (2.15 g) Thyme Spices, dried

Vegetables and Vegetable Products1/2 large (162 g) Zucchini Summer squash, includes skin, raw

1.313 cup, chopped (210 g) Onions Raw

0.647 cup, sliced (60 g) Green bell pepper Sweet, green, raw

0.061 cup (15 g) Pickle relish Sweet

7 stalks, large (11 inches long)(448 g)

Celery Raw

3/4 cup (101 g) Asparagus Raw

1.413 cup cherry tomatoes (211g)

Tomatoes Red, ripe, raw, year round average

0.792 cup (190 g) Tomatoes Red, ripe, canned, packed in tomato juice

0.055 cup (7.5 g) Garlic Raw

1.108 cup, sliced (102 g) Red bell pepper Sweet, raw

15.819 cup (475 g) Spinach Raw

0.616 package (10 oz) (175 g) Red peppers Sweet, frozen, chopped, unprepared

Breakfast Cereals1 cup (80 g) Oatmeal Cereals, Quaker, dry rolled oats

Cereal Grains and Pasta2 1/3 oz (67 g) Egg noodles Dry, enriched

4 oz (114 g) Whole wheat pasta Dry

3 1/4 cup (342 g) Pasta Corn, dry

Fruits and Fruit Juices1 cup (151 g) Grapes, red or green (european type, such as thompson seedless), raw

2 medium (7" to 7­7/8" long) (236g)

Banana Raw

1 fruit (201 g) Avocados Raw, All commercial varieties

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.