Breakfast
297.1 Calories |
71.1g Carbs |
1.5g Fat |
6.7g Protein
1
serving
Sunrise raisin oatmeal
297.1 Calories |
71.1g Carbs |
1.5g Fat |
6.7g Protein
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Sunrise raisin oatmeal
scaled to 1 serving
1/2 tsp
Cinnamon
1/2 medium
Banana
1/8 cup
Raisins
1/2 cup
Oatmeal
1 1/2 tsp
Sugar
1/4 cup
Orange juice
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Sunrise raisin oatmeal
Mash banana evenly on bottom of microwave safe dish. Sprinkle with raisins, sugar, and cinnamon.
Spread oats on top evenly. Pour juice all over. Apple juice can be used in place of orange juice.
Microwave for 2.5 minutes or until oatmeal is tender. Stir. Add water or milk until the oatmeal is the desired consistency. Microwave 30 more seconds or until warm.
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Lunch
659.0 Calories |
49.1g Carbs |
35.6g Fat |
43.2g Protein
1
shake
Almond Milk Cocoa Protein Shake
241.1 Calories |
27.6g Carbs |
3.1g Fat |
26.0g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
Almond Milk Cocoa Protein Shake
scaled to 1 shake
1 cup
Almond milk
1 tbsp
Cocoa
1 tbsp
Sugar
4 tbsp
Organic Plain Rice Protein
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
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Almond Milk Cocoa Protein Shake
Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings!
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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Dinner
1295.2 Calories |
107.1g Carbs |
72.0g Fat |
69.4g Protein
3
serving
Crispy Breaded Tofu Steaks
1258.3 Calories |
99.9g Carbs |
71.6g Fat |
68.3g 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
|
Crispy Breaded Tofu Steaks
scaled to 3 serving
1 1/2 block
Tofu
6 clove
Garlic
3 tbsp
Tomato products
1 1/2 tbsp
Dijon mustard
1 1/2 tbsp
Maple syrups
1 1/2 tbsp
Soy sauce
1 1/2 tbsp
Water
3/8 tsp
Pepper
3/4 cup
Panko Breadcrumbs
3 tbsp
Olive oil
1 1/2 tbsp
Barbecue sauce
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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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.
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