Breakfast
600.9 Calories |
51.0g Carbs |
34.3g Fat |
31.2g Protein
1
serving
Berry Shake
506.3 Calories |
25.8g Carbs |
34.0g Fat |
30.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Berry Shake
scaled to 1 serving
1/2 cup
Coconut milk
1 scoop
Whey protein powder
1/3 cup, unthawed
Blackberries, frozen
2 tbsp, whole
Flaxseed
3/4 cup
Water
1 tsp
Honey
Apples
1
medium (3" dia)
Apples
|
Berry Shake
Put everything in the blender and whiz it together.
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Lunch
528.4 Calories |
51.7g Carbs |
25.9g Fat |
28.7g Protein
1
pita
Dinner Pita Pizza
372.0 Calories |
43.5g Carbs |
12.0g Fat |
25.6g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Dinner Pita Pizza
scaled to 1 pita
4 1/2 oz
Tofu
1/2 cup
Spinach
4 slice, medium
Tomatoes
1 tbsp
Parmesan cheese
1/4 cup, diced
Mozzarella cheese
1 pita, large
Pita bread
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
|
Dinner Pita Pizza
Pre-heat oven to 400*
Rinse spinach, place in microwave safe bowl, microwave for 30 seconds then drain the water.
To the pita add spinach, then tofu slices, then tomato slices, and then cheeses.
Bake for 15 minutes.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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Dinner
503.1 Calories |
74.4g Carbs |
18.1g Fat |
18.1g Protein
1
serving
Garlic Chili Pasta with Cauliflower
503.1 Calories |
74.4g Carbs |
18.1g Fat |
18.1g Protein
|
Garlic Chili Pasta with Cauliflower
scaled to 1 serving
1/4 head small
Cauliflower
1 1/2 clove
Garlic
1/16 tsp
Crushed red pepper flakes
1/16 tsp
Salt
1/2 cup
Organic Vegetable Stock
3 oz
Whole wheat pasta
1 tbsp
Olive oil
1/2 tbsp
Parsley
1/2 tbsp
Pine nuts
1 tbsp
Nutritional Yeast
1/4 dash
Salt
1/4 dash
Pepper
|
Garlic Chili Pasta with Cauliflower
Preheat oven to 450 degrees F (232 C).
Chop cauliflower into small pieces. Take half of the garlic cloves and mince. Add cauliflower to a mixing bowl and drizzle with a tiny bit of the oil, add minced garlic, red pepper flakes, and salt. Toss to coat, then spread on a baking sheet and roast for 20 minutes, flipping/stirring once at the 15-minute mark to ensure even cooking. Sample and adjust seasonings as needed. Set aside.
Once cauliflower has reached the 10-minute mark, add 2 cups vegetable broth and about 4-5 cups water (or however much to generously cover your pasta) to a large pot and bring to a boil.
Once boiling, season well with salt and add pasta. Stir occasionally to prevent sticking and cook according to package instructions for ‘al dente’ - 7-10 minutes - then drain and set aside. Cover drainer with a towel to keep warm.
Heat the same large pot over medium-low heat. Once hot, add the oil and the remaining garlic cloves smashed NOT minced garlic. Sauté 1-2 minutes on both sides, or until garlic is fragrant and slightly golden brown. Remove garlic from pan and let cool slightly, then mince. Set aside.
Next add more red pepper flakes to infuse the olive oil for 1-2 minutes. Add cooked pasta, parsley, pine nuts, minced garlic, nutritional yeast, cauliflower, and toss to coat.
Remove from heat. Adjust seasonings as desired, adding salt or pepper if necessary. Serve hot with additional parsley and red pepper flakes. Enjoy!
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