Breakfast
346.8 Calories |
50.1g Carbs |
13.5g Fat |
10.3g Protein
1
serving
Banana Oat Baked French Toast
346.8 Calories |
50.1g Carbs |
13.5g Fat |
10.3g Protein
|
Banana Oat Baked French Toast
scaled to 1 serving
1/4 cup, mashed
Banana
1/4 cup
Almond milk
1 tbsp
Almond butter
1 tsp
Maple syrups
1/2 tsp
Cinnamon
1/2 tsp
Vanilla extract
1/2 tsp
Coconut oil
1 slice
Whole-wheat bread
1/4 cup
Oatmeal
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Banana Oat Baked French Toast
Preheat oven to 375F (190C) and lightly grease an individually-sized oven-safe dish. Set aside.
Mash banana and combine with almond milk, nut butter, maple syrup, cinnamon, and vanilla extract in a large shallow bowl, mixing until fully combined. Cube bread and pout into the mixture and use a fork to lightly press down so that they absorb most of the liquid. Add oats and gently stir until everything is evenly incorporated. If the mix seems too dry, add a splash of extra milk.
Transfer mixture to your prepared dish and bake for 20 minutes, until the bake has set and the top has turned golden brown. Carefully remove from oven and enjoy!
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Lunch
1140.4 Calories |
128.8g Carbs |
57.7g Fat |
40.6g Protein
1
serving
Avocado & White Bean Salad
1001.4 Calories |
112.9g Carbs |
51.5g Fat |
34.6g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Avocado & White Bean Salad
scaled to 1 serving
1 1/2 cup
White beans
1 fruit
Avocados
1 medium whole
Tomatoes
1/4 medium
Onions
1 1/2 tbsp
Olive oil
1/4 cup
Lemon juice
1 tbsp, chopped
Basil
1/2 cloves, minced
Garlic
1 dash
Salt
1 dash
Pepper
1 tsp or 1 packet
Mustard
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
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Avocado & White Bean Salad
Chop onions; chop tomato; chop avocado; drain beans. Put all into a bowl.
Chop garlic and basil and place in a separate bowl along with lemon juice, mustard, salt, pepper, and olive oil, and whisk together well. Pour over salad base and mix well gently to combine. Can serve immediately, or refrigerate for a few hours before serving. Enjoy!
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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Dinner
1854.9 Calories |
164.8g Carbs |
101.0g Fat |
86.4g Protein
3
serving
Crispy Breaded Tofu Steaks
1258.3 Calories |
99.9g Carbs |
71.6g Fat |
68.3g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Crispy Breaded Tofu Steaks
scaled to 3 serving
1 1/2 block
Tofu
6 clove
Garlic
3 tbsp
Tomato products
1 1/2 tbsp
Dijon mustard
1 1/2 tbsp
Maple syrups
1 1/2 tbsp
Soy sauce
1 1/2 tbsp
Water
3/8 tsp
Pepper
3/4 cup
Panko Breadcrumbs
3 tbsp
Olive oil
1 1/2 tbsp
Barbecue sauce
Granola
122
g
Granola
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Crispy Breaded Tofu Steaks
Drain the tofu, and cut into your steak sized pieces. You can cut it into two large steaks by slicing the block it in half lengthwise, or cut it into more pieces for thinner, crispier tofu.
Once cut, lay the tofu pieces on a clean dishtowel, and then wrap them up in the towel. Put a cutting board on top, and balance something heavy, such as a few cans on top of that. This is how you press the tofu to help release excess water. Let the tofu press for 10 to 30 minutes, the longer you press it, the drier and more firm the steaks will be.
When you are ready to make your tofu steaks, mince the garlic cloves and add them to a large flat bowl that is big enough to fit one of your tofu steaks.
Add the remaining sauce ingredients (except barbecue sauce) to the garlic bowl: the tomato paste, dijon mustard, maple syrup, soy sauce, water, and pepper, and mix together.
In a separate dish that is also big enough to fit the tofu steak, add the breadcrumbs.
Dip the tofu steaks in the tomato paste mixture, and use a spoon or fork to help spread a thick layer of the sauce on the tofu. Now dip the sauced tofu steak into the breadcrumbs and use your hand to help pat the breadcrumbs onto the tofu. Repeat with remaining tofu pieces.
Heat the oil in a frying pan over medium heat. When hot, carefully fry the tofu pieces until they are golden brown on both sides, and heated through. About 3 to 6 minutes per side. The breading can be a little fragile and falls off easily, so generally the best technique is to use a large spatula (and not tongs) for flipping. Just be gentle when handling the tofu.
For presentation, cut the tofu on an angle and serve with a small side of your favorite BBQ sauce.
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