Breakfast
1069.1 Calories |
23.8g Carbs |
100.0g Fat |
37.1g Protein
2
serving
Tofu Scramble
385.0 Calories |
10.1g Carbs |
28.8g Fat |
28.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Tofu Scramble
scaled to 2 serving
1 block
Tofu
1 tbsp
Vegetable oil
1 tsp
Onion powder
1 tbsp
Dijon mustard
1/2 tsp
Turmeric
1/2 tsp
Salt
1 tbsp
Reduced fat milk
1 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
1069.5 Calories |
132.1g Carbs |
35.1g Fat |
69.7g Protein
2
serving
Tomato Basil Pasta
554.8 Calories |
93.6g Carbs |
15.6g Fat |
19.1g Protein
2
serving
Green Beans with Olive Oil
189.1 Calories |
15.7g Carbs |
14.0g Fat |
4.1g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Tomato Basil Pasta
scaled to 2 serving
4 oz
Whole wheat pasta
1 cup, chopped or sliced
Tomatoes
1 cup
Spinach
1/4 tsp
Pepper
1/2 tsp
Salt
2 leaf, whole
Basil
1 tbsp
Olive oil
Green Beans with Olive Oil
scaled to 2 serving
2 1/4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Tomato Basil Pasta
Start water boiling
In second pot add tomato (diced/chopped), basil leaves, spinach (chopped), salt, pepper, and olive oil and put on medium heat for 10 minutes. Stir occasionally.
Boil pasta (I prefer rotini) for ~8 minutes (follow directions on box). Then drain.
Mix cooked pasta with sauce mixture.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
1061.3 Calories |
119.3g Carbs |
45.0g Fat |
48.6g Protein
2
serving
Edamame and Pear Crostini
831.1 Calories |
118.6g Carbs |
25.9g Fat |
35.0g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
|
Edamame and Pear Crostini
scaled to 2 serving
2/3 cup
Edamame
1 tbsp
Olive oil
1/3 cup
Spearmint
2 2/3 tbsp
Parmesan cheese
3/16 tsp
Salt
1/16 tsp
Pepper
1/3 medium
Pears
2 slice, large
Sourdough bread
Cheddar cheese
57
g
Cheddar cheese
|
Edamame and Pear Crostini
Boil edamame in salted water for about 8 minutes. Remove beans with a slotted spoon and place in ice water for a couple minutes to cool, then drain.
Set aside 1/4 cup of the whole edamame and place the remaining edamame in a food processor or blender and process until coarsely chopped.
In a separate bowl, combine mashed edamame with the whole edamame, three tablespoons olive oil, chopped mint, cheese, salt, and pepper.
Toast bread. Top each slice with some of the edamame mixture, garnish with chopped pears, and serve.
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