Breakfast
529.3 Calories |
78.9g Carbs |
21.8g Fat |
14.0g Protein
1
serving
Raspberry Chia Seed Pudding
312.0 Calories |
24.4g Carbs |
20.4g Fat |
10.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
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Raspberry Chia Seed Pudding
scaled to 1 serving
1 cup
Unsweetened Coconut Milk
1/2 cup
Raspberries
4 tbsp
Organic Chia Seeds
Blueberries
148
g
Blueberries
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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Raspberry Chia Seed Pudding
Combine the milk and fruit in a blender. Blend until smooth and pour into a resealable container. Mix in chia seeds and stir well. Eat right away or refrigerate at least 2 hours or overnight. Enjoy!
Fruit Salad
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Lunch
637.5 Calories |
57.3g Carbs |
41.2g Fat |
19.1g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g 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
Avocados
1
fruit
Avocados
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
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.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
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Dinner
732.2 Calories |
87.8g Carbs |
29.0g Fat |
34.8g Protein
1
serving
Crispy Breaded Tofu Steaks
419.4 Calories |
33.3g Carbs |
23.9g Fat |
22.8g Protein
2
serving
Quinoa
312.8 Calories |
54.5g Carbs |
5.2g Fat |
12.0g 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
Quinoa
scaled to 2 serving
1/2 cup
Quinoa
3/8 tsp
Salt
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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.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
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