Breakfast
1115.2 Calories |
34.9g Carbs |
100.4g Fat |
38.0g Protein
2
serving
Tofu Scramble
385.0 Calories |
10.1g Carbs |
28.8g Fat |
28.0g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g 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
Strawberries
144
g
Strawberries
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
1065.0 Calories |
117.3g Carbs |
47.7g Fat |
41.9g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Cheddar cheese
28
g
Cheddar cheese
Granola
122
g
Granola
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
|
Dinner
1123.9 Calories |
118.0g Carbs |
48.1g Fat |
66.5g Protein
2
serving
Easy Olive Oil, Tomato, and Basil Pasta
641.9 Calories |
86.9g Carbs |
28.7g Fat |
17.0g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Easy Olive Oil, Tomato, and Basil Pasta
scaled to 2 serving
1/4 dash
Pepper
1/4 dash
Salt
1/8 cup leaves, whole
Basil
2 tbsp
Olive oil
1/2 tomato
Roma tomatoes
1/2 cloves, minced
Garlic
4 oz
Whole wheat pasta
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Easy Olive Oil, Tomato, and Basil Pasta
Cut basil into thin strips. Seed & dice tomatoes.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a large bowl, gently toss the cooked pasta, tomatoes, olive oil, garlic, and basil. Season with salt and pepper.
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)
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|