Breakfast
795.7 Calories |
143.7g Carbs |
18.5g Fat |
25.0g Protein
2
slice
French Toast with Fruit
420.3 Calories |
53.6g Carbs |
16.4g Fat |
15.7g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
French Toast with Fruit
scaled to 2 slice
1/2 cup, halves
Strawberries
1/2 medium
Banana
2 tsp
Maple syrups
1 extra large
Egg
1 tbsp
Reduced fat milk
1 tsp
Olive oil
1/2 tsp
Vanilla extract
2 slice
Whole-wheat bread
1 tsp
Butter
Melons
2
melon, medium (about 5" dia)
Melons
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French Toast with Fruit
Slice the bananas and combine with strawberries and syrup in a small bowl. Set aside.
Use a fork to whisk together the egg, milk, and vanilla in a shallow bowl.
Heat a large nonstick frying pan over medium heat. Rub the butter over the base of the pan. Soak the bread slices in the egg mixture and then drain the excess.
When the butter is sizzling, add the bread to the pan and cook for 2 minutes on each side or until well browned. Top with fruit and serve immediately.
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Lunch
838.8 Calories |
66.6g Carbs |
47.8g Fat |
45.5g Protein
2
serving
Crispy Breaded Tofu Steaks
838.8 Calories |
66.6g Carbs |
47.8g Fat |
45.5g 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
|
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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Dinner
764.5 Calories |
24.7g Carbs |
62.2g Fat |
31.7g Protein
1
serving
Egg Salad
451.7 Calories |
8.3g Carbs |
34.5g Fat |
25.6g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
|
Egg Salad
scaled to 1 serving
4 large
Egg
1/4 cup
Light mayonnaise
1/2 tsp
Pepper
1/8 tsp
Paprika
5 olive
Olives
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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Egg Salad
Place eggs in a medium saucepan with enough cold water to cover, and bring to a boil. Cover saucepan, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel, and chop.
In a large bowl, mix eggs, mayonnaise, pepper, and paprika. Mash with a potato masher or fork until smooth. Gently stir in the olives. Refrigerate until serving.
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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