Breakfast
876.6 Calories |
18.8g Carbs |
85.6g Fat |
23.1g Protein
1
serving
Tofu Scramble
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Tofu Scramble
scaled to 1 serving
1/2 block
Tofu
1/2 tbsp
Vegetable oil
1/2 tsp
Onion powder
1/2 tbsp
Dijon mustard
1/4 tsp
Turmeric
1/4 tsp
Salt
1/2 tbsp
Reduced fat milk
1/2 dash
Pepper
Pecans
99
g
Pecans
|
Tofu Scramble
Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium.
Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes.
Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed.
Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
|
Lunch
874.3 Calories |
37.3g Carbs |
35.8g Fat |
97.6g Protein
2
serving
Antipasto "No-Bread" Rollups
529.8 Calories |
20.9g Carbs |
31.1g Fat |
40.8g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Antipasto "No-Bread" Rollups
scaled to 2 serving
2 slice
Sliced ham
2 oz
Deli cut turkey
2 tbsp
Hummus
2 slice
Provolone cheese
2 slice
Beef salami
2 oz
Roasted Red Peppers
2 small (4" long)
Banana pepper
Cottage Cheese with Radishes
scaled to 2 serving
2 cup, (not packed)
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
810.4 Calories |
90.9g Carbs |
44.1g Fat |
18.3g Protein
2
serving
Vegetable Latkes
810.4 Calories |
90.9g Carbs |
44.1g Fat |
18.3g Protein
|
Vegetable Latkes
scaled to 2 serving
1/3 dash
Salt
1/3 dash
Pepper
2/3 large (7-1/4" to 8-/1/2" long)
Carrots
1/4 cup
Wheat flour
1/3 cup slices
Parsnips
1 leek
Leeks
2 2/3 tbsp
Vegetable oil
1 extra large
Egg
1/3 tsp
Baking powder
2/3 Potato large (3" to 4-1/4" dia)
Potato
|
Vegetable Latkes
Peel and shred carrots, parsnip and potatoes. Finely chop leeks using only the white and pale green parts. Break eggs into bowl and beat well.
1. In a colander, rinse the parsnip and potatoes under cold water. Pat dry thoroughly with paper towels; transfer to a mixing bowl.
2. Stir in the carrots, leeks (or onion), flour, baking powder, eggs, salt, and pepper.
3. Heat the oil in a large skillet over medium-high heat.
4. Drop in large spoonfuls of the batter, flattening each with the back of the spoon. Cook, turning once, until brown and crisp, 2 to 3 minutes a side. Transfer the latkes to a paper towellined baking sheet in a 200F oven until serving.
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