Breakfast
649.6 Calories |
94.4g Carbs |
22.4g Fat |
28.3g Protein
1
serving
Spicy Tempeh Hash
395.9 Calories |
36.3g Carbs |
19.8g Fat |
24.4g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Spicy Tempeh Hash
scaled to 1 serving
4 oz
Tempeh
1/2 tbsp
Vegetable oil
1/2 cup, chopped
Onions
1/2 cup, sliced
Red bell pepper
1/2 cup, diced
Potato
1 tsp
Paprika
1/4 tsp
Garlic powder
1/4 tsp
Onion powder
1/2 pinch
Cayenne pepper
Natural granola with raisins
41
g
Natural granola with raisins
Apples
1
medium (3" dia)
Apples
|
Spicy Tempeh Hash
Crumble tempeh and spread in bottom of large nonstick skillet.
Add 1/2 cup water, cover, and bring to a boil. Reduce heat to medium-low, and simmer 5 minutes. Drain in colander, and wipe out skillet.
Add oil to skillet, and heat over medium-high heat. Return tempeh to pan along with onion, bell pepper, and potatoes. Sauté 5 to 7 minutes, or until beginning to brown.
Sprinkle with paprika, garlic powder, onion powder, and cayenne pepper. Sauté 7 to 8 minutes, or until potatoes are browned and tender.
|
Lunch
568.0 Calories |
32.5g Carbs |
33.0g Fat |
40.5g Protein
1
slice
Broccoli Quiche
385.6 Calories |
12.7g Carbs |
31.7g Fat |
16.4g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Broccoli Quiche
scaled to 1 slice
1 cup chopped
Broccoli
1 1/2 extra large
Egg
3/8 cup
Coconut milk
3/4 tsp
Butter
1/16 tsp
Nutmeg
1/16 tsp
Pepper
1 1/4 tbsp
Parmesan cheese
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Broccoli Quiche
Preheat oven to 425°F.
Butter a 10-inch round or 13x9-inch square baking dish.
Cook broccoli in the microwave or in boiling water for 4 minutes.
Whisk together eggs, coconut milk/cream, butter, nutmeg, salt and pepper. Stir in broccoli (and cheese, if using).
Pour into baking dish with broccoli and bake 20 minutes until set in the middle.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
|