Breakfast
1017.0 Calories |
189.5g Carbs |
28.5g Fat |
18.8g Protein
2
tortilla
Breakfast Quesadilla
666.8 Calories |
96.0g Carbs |
27.4g Fat |
16.9g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
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Breakfast Quesadilla
scaled to 2 tortilla
1 tsp
Vegetable oil
2 tbsp
Peanut butter
2 tortilla
Tortillas
1 medium
Banana
1 cup, sliced
Strawberries
1 tsp
Cinnamon
Apples
2
medium (3" dia)
Apples
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
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Breakfast Quesadilla
Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
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
1128.1 Calories |
72.3g Carbs |
74.9g Fat |
57.6g Protein
1
shake
Almond Milk Cocoa Protein Shake
241.1 Calories |
27.6g Carbs |
3.1g Fat |
26.0g 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
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Almond Milk Cocoa Protein Shake
scaled to 1 shake
1 cup
Almond milk
1 tbsp
Cocoa
1 tbsp
Sugar
4 tbsp
Organic Plain Rice Protein
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
Almonds
143
g
Almonds
|
Almond Milk Cocoa Protein Shake
Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings!
|
Dinner
1198.0 Calories |
85.8g Carbs |
82.5g Fat |
42.2g Protein
3
serving
Hot and Spicy Tofu
640.5 Calories |
41.1g Carbs |
40.3g Fat |
28.8g Protein
2
serving
Roasted Green Beans
244.7 Calories |
28.2g Carbs |
14.4g Fat |
7.4g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
|
Hot and Spicy Tofu
scaled to 3 serving
2 1/4 tbsp
Peanut oil
3/4 cup, sliced
Onions
3/4 cup, sliced
Red bell pepper
2 1/4 clove
Garlic
3 15/16 tbsp
Water
2 1/4 tbsp
Balsamic vinegar
3/4 tbsp
Brown sugar
3/4 tsp
Cornstarch
3/4 lb
Tofu
3/4 chile
Peppers
3/4 tsp
Crushed red pepper flakes
4 tbsp
Water
2 1/4 tbsp
Soy sauce
Roasted Green Beans
scaled to 2 serving
4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
1/4 tsp
Pepper
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
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Hot and Spicy Tofu
Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and crushed garlic; cook until just tender, about 5 minutes.
In a small bowl, whisk together the hot water (heat beforehand), vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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