FOOD Meal 1 1 cup strawberries SWISS OATMEAL RECIPE* *Swiss Oatmeal Recipe: 1 cup dry oatmeal 1 Green Apple, diced 1 Cup plain soy yogurt 1/4 cup dried cranberries 1/2 serving EAS vanilla soy protein powder Meal 2 1 cup carrots ½ cup hummus Meal 3 Tofurky Chef Salad 5 slices Oven Roasted Tofurky Deli Slices ½ oz. sliced Almonds 1/4 cup Peeled Cucumber Slices, chopped 2 cups Chopped Romaine Lettuce 1/2 cup sliced tomato Dressing: 1 TB extra virgin olive oil 2 tablespoons apple cidar vinegar 2 tablespoons fresh parsley, chopped 1 tablespoon fresh lemon juice 1 teaspoon dried basil pinch of dried oregano 2 garlic cloves minced Meal 4 1 serving vanilla soy protein powder Meal 5 3.5 oz. tempeh 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted butternut squash, cubed TOTAL CALORIES CARB FAT PROTEIN NOTES 1 Eat strawberries separately or add on top of oatmeal 14.6 15.6 46 412.5 458.5 11.1 78.5 89.6 0.4 5.15 5.55 307 93 210 130 85 54.8 24.7 35 33 9.5 5.3 0.3 4 0 0.7 50 135 185 12 12 24 0.5 8 8.5 1 Can also sub almond butter instead of peanut butter 6.5 7.5 100 80 5 15 16 6 3 1 3 3.5 3 7 0 0.5 0.2 13 3 0 1.5 0.8 120 0 3 4 4 3 9 359 0 14 0 0.5 1.3 0.9 0.6 2 21.8 0 0 0 0.1 0 24.8 0.2 0 0.1 0.1 0.4 19.1 170 19 1.5 20 196 119 10 82 407 9.4 0 1 21.5 31.9 11.4 13.5 0 0.2 25.1 18.2 0 1 1.8 21 1579.5 186.3 47% 65.45 37% 83.2 21% 10.7 Mix ingredients and chill overnight. Makes two servings 0.5 8 0 10 FOOD Meal 1 1 cup strawberries SWISS OATMEAL Meal 2 ¼ cup Seapoint Farms Edamame, dry roasted, lightly salted Apple Meal 3 3.5 oz. tempeh 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted red potatoes, cubed Meal 4 1 serving vanilla soy protein powder CALORIES CARB FAT PROTEIN 46 372 418 11.1 62.4 73.5 0.4 6.35 6.75 130 93 223 10 24.7 34.7 4 0.3 4.3 196 119 10 110 435 9.4 0 1 24 34.4 11.4 13.5 0 0 24.9 18.2 0 1 3 22.2 170 19 1.5 20 1 19.1 20.1 144 20 10 55 120 349 4.2 4 2 11 0 8.7 0 0 0.5 14 15.7 0.5 0.5 3.5 0 21.2 23.2 20.2 182.8 46% 60.65 34% 97 24% 14 can sub with steamed edamame 0.5 14.5 Meal 5 Tofu and Broccoli Stir-‐Fry 4 oz. tofu ¼ cup onion ¼ cup green bell pepper 1 cup broccoli 1 TB extra virgin olive oil TOTAL 1595 NOTES FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup soy milk ¼ cup handful dried cranberries 1/2 serving vanilla soy protein powder 1 TB Chopped Walnuts Meal 2 1 oz. Pumpkin Seeds 1 medium orange Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 2 TB almond butter 1/2 medium Banana 1 serving vanilla soy protein powder 1/2 cup soy milk Meal 4 1 cup Carrots ½ cup hummus Meal 5 Vegan Amaranth with Spinach Tomato Mushroom Sauce* *Vegan Amaranth Recipe: (makes 4 serv) 1 cup amaranth 2.5 cups water 1 tbsp olive oil 1 bunch spinach 2 med tomatoes 8 oz mushrooms 1.5 tsp oregano 1 garlic clove 1 TBS onion, minced TOTAL CALORIES CARB FAT PROTEIN NOTES 150 45 100 85 50 430 25 4 28 9.5 1 67.5 2 1.8 0.5 0.8 5 10.1 125 62 187 15 15.4 30.4 5.5 0.2 5.7 200 53 170 45 468 6.8 13.5 19 4 43.3 18.8 0.2 1.5 1.8 22.3 50 135 185 12 12 24 0.5 8 8.5 282 39 10.5 11.5 eat 1 serving 722 127.7 12.6 240 75 33 50 0 11.9 7.1 7.4 27 1.3 0.4 0.8 27.9 To cook amaranth, combine the grain and the water in a saucepan with a pinch of salt. Bring to a boil then simmer for 20 in until all 0 water is absorbed. Then set aside and saute' the veggies, adding 9.4 salt & pepper to taste. Serve with the veggie mixture over 1.6 amaranth 7 4 4 1 1 0 0 0 0 1552 204.2 53% 57.1 33% 74.1 19% 6 3 0 10 1 20 5.5 can sub with sunflower seeds 1.2 6.7 4.8 Can also sub peanut butter for almond butter. 0.6 20 3 28.4 1 6.5 7.5
© Copyright 2024 Paperzz