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