Breakfast
474.1 Calories |
65.0g Carbs |
11.4g Fat |
32.5g Protein
1
shake
Vegan Banana Oatmeal Smoothie
393.6 Calories |
43.4g Carbs |
11.1g Fat |
32.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Vegan Banana Oatmeal Smoothie
scaled to 1 shake
1/2 medium
Banana
1 cup
Almond milk
1/4 cup
Oatmeal
1 tbsp
Peanut butter
4 tbsp
Organic Plain Rice Protein
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Vegan Banana Oatmeal Smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
402.9 Calories |
50.4g Carbs |
20.7g Fat |
12.3g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Banana
1
medium (7" to 7-7/8" long)
Banana
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Celery & Hummus
Eat celery with hummus.
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Dinner
924.1 Calories |
79.9g Carbs |
46.3g Fat |
62.0g Protein
2
serving
Broiled sesame tofu
471.0 Calories |
25.5g Carbs |
26.4g Fat |
43.1g Protein
1
serving
Peanut butter and Tomato Toast
296.7 Calories |
27.2g Carbs |
17.4g Fat |
13.0g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Broiled sesame tofu
scaled to 2 serving
1 tbsp
Soy sauce
3/4 tsp
Vegetable oil
1/2 dash
Pepper
1 cup chopped
Carrots
1 cup
Tofu
1/2 tsp
Balsamic vinegar
1/2 large
Scallions
1/8 tsp
Sesame oil
Peanut butter and Tomato Toast
scaled to 1 serving
1 slice
Whole-wheat bread
2 tbsp
Peanut butter
1 cup, chopped or sliced
Tomatoes
1 tsp
Pepper
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
|
Broiled sesame tofu
Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
Peanut butter and Tomato Toast
Spread peanut butter on hot toast.
Completely cover the toast with tomato slices.
Cut sliced tomatoes in halves or quarters, if necessary.
Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
Eat while toast is still hot.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
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