Breakfast
996.0 Calories |
35.0g Carbs |
85.9g Fat |
41.0g Protein
2
serving
Tofu Spinach & Tomato Scramble
311.9 Calories |
21.3g Carbs |
14.6g Fat |
31.9g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Tofu Spinach & Tomato Scramble
scaled to 2 serving
1/4 cup, chopped
Onions
1 cloves, minced
Garlic
1 tomato
Roma tomatoes
1/2 block
Tofu
1/2 tsp, ground
Cumin
1/2 tsp
Paprika
1/8 tsp
Turmeric
2 tbsp
Nutritional Yeast
2 cup
Spinach
1/2 dash
Salt
Pecans
99
g
Pecans
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Tofu Spinach & Tomato Scramble
Dice onion and mince garlic.
In a large nonstick pan over medium heat, saute onion with a little salt for 7-8 minutes.
Meanwhile, crumble tofu and dice tomatoes.
Add garlic to the pan, and cook for 30 seconds. Add crumbled tofu and tomato. Cook about 10 minutes, stirring occasionally. (Some may stick on the bottom but that's normal.)
While tofu is cooking, put the cumin, paprika, and turmeric in a small bowl. Add 1-2 Tbsp. water, and stir to combine.
Add seasonings and nutritional yeast to the pan. Stir well to combine. Add spinach and cook another 3 minutes. Serve hot.
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Lunch
1137.4 Calories |
136.5g Carbs |
55.9g Fat |
32.0g Protein
2
serving
Garden style pasta
774.4 Calories |
95.6g Carbs |
36.0g Fat |
25.2g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
Garden style pasta
scaled to 2 serving
4 oz
Whole wheat pasta
2 tbsp
Olive oil
1/4 cup
Parmesan cheese
1/2 large
Red bell pepper
1/4 cup, chopped or sliced
Tomatoes
1/2 cup
Arugula
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
|
Garden style pasta
Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta.
Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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Dinner
1012.9 Calories |
118.9g Carbs |
19.4g Fat |
94.9g Protein
1
serving
Curried Egg Sandwiches
285.7 Calories |
27.3g Carbs |
13.4g Fat |
13.4g Protein
2
serving
Cottage Cheese & Raisins
542.2 Calories |
69.7g Carbs |
4.9g Fat |
58.2g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Curried Egg Sandwiches
scaled to 1 serving
1 large
Egg
2 tbsp
Light mayonnaise
1/4 tsp
Curry powder
1/4 dash
Salt
1/4 dash
Pepper
2 slice
Whole-wheat bread
Cottage Cheese & Raisins
scaled to 2 serving
1/2 cup
Raisins
2 cup,
Cottage cheese
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Curried Egg Sandwiches
Place eggs in a saucepan in a single layer. Cover eggs with cold water to cover just about an inch over eggs. Heat over high heat, then once boiling, cover pan with lid and turn off heat. Let eggs stand for 12 minutes, then drain immediately and cool under cold water. Peel.
Mix together mayonnaise and curry powder in a bowl. Chop eggs up then gently stir in, then season to taste with salt and pepper. Evenly divide between half the slices of bread, top with remaining slices.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
Yogurt & Applesauce
Mix together and enjoy!
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