Breakfast
497.3 Calories |
74.5g Carbs |
20.0g Fat |
14.9g Protein
1
bowl
Knock-Oats
451.2 Calories |
63.5g Carbs |
19.6g Fat |
14.0g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Knock-Oats
scaled to 1 bowl
1/2 cup
Quick oats
1 medium
Banana
2 tbsp
Peanut butter
1 tsp
Cinnamon
Strawberries
144
g
Strawberries
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
|
Lunch
359.2 Calories |
23.9g Carbs |
25.9g Fat |
15.1g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Veggie Nori Roll
scaled to 1 serving
2 tbsp
Hummus
1/4 cup
Alfalfa sprouts
1/4 cup strips or slices
Carrots
1/4 cup slices
Cucumber
1 sheets
Seaweed
1/4 cup, sliced
Avocados
1 tbsp
Nutritional Yeast
1 dash
Salt
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
596.6 Calories |
52.4g Carbs |
36.4g Fat |
22.7g Protein
1
serving
Lentils with Veggies, Avocado, Walnuts & Hummus
532.5 Calories |
46.0g Carbs |
32.6g Fat |
21.7g Protein
1
serving
Plain Popcorn
64.2 Calories |
6.5g Carbs |
3.9g Fat |
1.0g Protein
|
Lentils with Veggies, Avocado, Walnuts & Hummus
scaled to 1 serving
1/4 cup
Lentils
1 tbsp
Olive oil
1 1/2 cloves, minced
Garlic
3 spear, medium
Asparagus
3 cup
Spinach
1/4 fruit
Avocados
1 tbsp
Hummus
1 tsp
Sriracha Sauce
1/8 cup, chopped
Walnuts
1/2 dash
Salt
1/2 dash
Pepper
Plain Popcorn
scaled to 1 serving
5/16 oz
Popcorn
3/4 tsp
Vegetable oil
|
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!
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
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