Breakfast
886.4 Calories |
97.7g Carbs |
39.9g Fat |
49.3g Protein
2
serving
Spicy Tempeh Hash
791.8 Calories |
72.6g Carbs |
39.6g Fat |
48.8g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Spicy Tempeh Hash
scaled to 2 serving
8 oz
Tempeh
1 tbsp
Vegetable oil
1 cup, chopped
Onions
1 cup, sliced
Red bell pepper
1 cup, diced
Potato
2 tsp
Paprika
1/2 tsp
Garlic powder
1/2 tsp
Onion powder
1 pinch
Cayenne pepper
Apples
1
medium (3" dia)
Apples
|
Spicy Tempeh Hash
Crumble tempeh and spread in bottom of large nonstick skillet.
Add 1/2 cup water, cover, and bring to a boil. Reduce heat to medium-low, and simmer 5 minutes. Drain in colander, and wipe out skillet.
Add oil to skillet, and heat over medium-high heat. Return tempeh to pan along with onion, bell pepper, and potatoes. Sauté 5 to 7 minutes, or until beginning to brown.
Sprinkle with paprika, garlic powder, onion powder, and cayenne pepper. Sauté 7 to 8 minutes, or until potatoes are browned and tender.
|
Lunch
410.3 Calories |
38.4g Carbs |
24.6g Fat |
17.6g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g 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
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
729.3 Calories |
68.3g Carbs |
40.3g Fat |
31.9g Protein
2
cups
Canned Vegetable Soup with Tofu
271.5 Calories |
33.3g Carbs |
8.8g Fat |
15.7g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
1
serving
Peanut butter and Tomato Toast
296.7 Calories |
27.2g Carbs |
17.4g Fat |
13.0g Protein
|
Canned Vegetable Soup with Tofu
scaled to 2 cups
1 can
Vegetarian vegetable soup
150 grams
Tofu
2 tbsp
Parsley
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
Peanut butter and Tomato Toast
scaled to 1 serving
1 slice
Whole-wheat bread
2 tbsp
Peanut butter
1 cup, chopped or sliced
Tomatoes
1 tsp
Pepper
|
Canned Vegetable Soup with Tofu
Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Peanut butter and Tomato Toast
Spread peanut butter on hot toast.
Completely cover the toast with tomato slices.
Cut sliced tomatoes in halves or quarters, if necessary.
Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
Eat while toast is still hot.
|