Breakfast
451.2 Calories |
63.5g Carbs |
19.6g Fat |
14.0g Protein
1
bowl
Knock-Oats
451.2 Calories |
63.5g Carbs |
19.6g Fat |
14.0g Protein
|
Knock-Oats
scaled to 1 bowl
1/2 cup
Quick oats
1 medium
Banana
2 tbsp
Peanut butter
1 tsp
Cinnamon
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
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Lunch
1235.5 Calories |
144.8g Carbs |
53.2g Fat |
49.6g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
2
serving
Zucchini & Hummus
242.6 Calories |
24.6g Carbs |
12.5g Fat |
12.4g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Granola
122
g
Granola
Zucchini & Hummus
scaled to 2 serving
2 cup, sliced
Zucchini
1/2 cup
Hummus
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
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Dinner
1666.1 Calories |
142.6g Carbs |
102.9g Fat |
67.8g Protein
3
serving
Lentils with Veggies, Avocado, Walnuts & Hummus
1597.4 Calories |
137.9g Carbs |
97.7g Fat |
65.1g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
|
Lentils with Veggies, Avocado, Walnuts & Hummus
scaled to 3 serving
3/4 cup
Lentils
3 tbsp
Olive oil
4 1/2 cloves, minced
Garlic
9 spear, medium
Asparagus
9 cup
Spinach
3/4 fruit
Avocados
3 tbsp
Hummus
3 tsp
Sriracha Sauce
3/8 cup, chopped
Walnuts
1 1/2 dash
Salt
1 1/2 dash
Pepper
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
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Lentils with Veggies, Avocado, Walnuts & Hummus
Cook the lentils in boiling water until tender, but not broken, 20 to 25 minutes. (if you can’t find French lentils and are using regular green lentils, the timing may be shorter. Start checking at the 15-minute mark.)
Heat the oil in a large sauté pan over medium-high. Chop asparagus into pieces and add to pan. Sauté until slightly tender, 3 minutes. Add the garlic; bloom 30 seconds. Add the spinach and sauté until wilted, 2 minutes. Add a small splash of water if needed. Season with a little salt and pepper.
Serve lentils with sautéed veggies, topped with avocado slices, a dollop of hummus and a little sriracha. Add chopped walnuts and enjoy!
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
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