Breakfast
156.0 Calories |
10.6g Carbs |
7.3g Fat |
15.9g Protein
1
serving
Tofu Spinach & Tomato Scramble
156.0 Calories |
10.6g Carbs |
7.3g Fat |
15.9g Protein
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Tofu Spinach & Tomato Scramble
scaled to 1 serving
1/8 cup, chopped
Onions
1/2 cloves, minced
Garlic
1/2 tomato
Roma tomatoes
1/4 block
Tofu
1/4 tsp, ground
Cumin
1/4 tsp
Paprika
1/16 tsp
Turmeric
1 tbsp
Nutritional Yeast
1 cup
Spinach
1/4 dash
Salt
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Tofu Spinach & Tomato Scramble
Dice onion and mince garlic.
In a large nonstick pan over medium heat, saute onion with a little salt for 7-8 minutes.
Meanwhile, crumble tofu and dice tomatoes.
Add garlic to the pan, and cook for 30 seconds. Add crumbled tofu and tomato. Cook about 10 minutes, stirring occasionally. (Some may stick on the bottom but that's normal.)
While tofu is cooking, put the cumin, paprika, and turmeric in a small bowl. Add 1-2 Tbsp. water, and stir to combine.
Add seasonings and nutritional yeast to the pan. Stir well to combine. Add spinach and cook another 3 minutes. Serve hot.
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Lunch
224.5 Calories |
10.0g Carbs |
15.2g Fat |
12.1g Protein
1
slice
Asparagus, Fontina and Tomato Frittata
187.6 Calories |
2.9g Carbs |
14.8g Fat |
10.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Asparagus, Fontina and Tomato Frittata
scaled to 1 slice
1 extra large
Egg
1 tsp
Heavy whipping cream
1/16 tsp
Salt
1/16 tsp
Pepper
1/2 tsp
Olive oil
1/4 cup
Asparagus
1/2 tsp
Butter
3/16 medium whole
Tomatoes
1/16 cup, diced
Fontina cheese
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Asparagus, Fontina and Tomato Frittata
Preheat the broiler. Whisk the eggs, cream, 1/2 teaspoon salt, and pepper in a medium bowl to blend. Set aside. Chop the asparagus and tomato for the frittata.
Heat the oil and butter in a nonstick ovenproof skillet over medium heat.
Add the asparagus and saute until crisp-tender, about 2 minutes. Raise the heat to medium-high. Add the tomato and a pinch of salt and saute 2 minutes longer.
Pour the egg mixture over the asparagus mixture and cook for a few minutes until the eggs start to set. Sprinkle with cheese.
Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 5 minutes. Let the frittata stand 2 minutes. Loosen the frittata from skillet and slide the frittata onto a plate.
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Dinner
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
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Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
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