Breakfast
976.4 Calories |
137.1g Carbs |
22.9g Fat |
64.9g Protein
2
shake
Vegan Banana Oatmeal Smoothie
787.2 Calories |
86.8g Carbs |
22.3g Fat |
63.9g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Vegan Banana Oatmeal Smoothie
scaled to 2 shake
1 medium
Banana
2 cup
Almond milk
1/2 cup
Oatmeal
2 tbsp
Peanut butter
8 tbsp
Organic Plain Rice Protein
Apples
2
medium (3" dia)
Apples
|
Vegan Banana Oatmeal Smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
1026.1 Calories |
58.4g Carbs |
77.1g Fat |
39.8g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Almonds
143
g
Almonds
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
|
Dinner
1016.0 Calories |
98.3g Carbs |
53.2g Fat |
40.9g Protein
1
serving
Crispy Breaded Tofu Steaks
419.4 Calories |
33.3g Carbs |
23.9g Fat |
22.8g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Crispy Breaded Tofu Steaks
scaled to 1 serving
1/2 block
Tofu
2 clove
Garlic
1 tbsp
Tomato products
1/2 tbsp
Dijon mustard
1/2 tbsp
Maple syrups
1/2 tbsp
Soy sauce
1/2 tbsp
Water
1/8 tsp
Pepper
1/4 cup
Panko Breadcrumbs
1 tbsp
Olive oil
1/2 tbsp
Barbecue sauce
Granola
122
g
Granola
|
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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