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.
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Lunch
784.8 Calories |
77.5g Carbs |
53.0g Fat |
18.7g Protein
2
salad
Ole Salad
667.1 Calories |
64.9g Carbs |
47.0g Fat |
13.1g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Ole Salad
scaled to 2 salad
2 cup, chopped or sliced
Tomatoes
1 cup, sliced
Zucchini
1 cup
Corn
1/3 cup chopped
Onions
1 fruit
Avocados
1 tbsp
Olive oil
3 tbsp
Pepper or hot sauce
2 tbsp
Lemon juice
1/2 tsp
Garlic powder
1/4 tsp, ground
Cumin
1 dash
Salt
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Ole Salad
Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn.
Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables.
For best results, chill 3-4 hours before serving, or eat right away if you're in a hurry.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
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Dinner
995.2 Calories |
93.9g Carbs |
50.3g Fat |
51.5g Protein
2
serving
Crispy Breaded Tofu Steaks
838.8 Calories |
66.6g Carbs |
47.8g Fat |
45.5g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Crispy Breaded Tofu Steaks
scaled to 2 serving
1 block
Tofu
4 clove
Garlic
2 tbsp
Tomato products
1 tbsp
Dijon mustard
1 tbsp
Maple syrups
1 tbsp
Soy sauce
1 tbsp
Water
1/4 tsp
Pepper
1/2 cup
Panko Breadcrumbs
2 tbsp
Olive oil
1 tbsp
Barbecue sauce
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
|
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.
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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