Day 1
1465
Calories • 163g
Carbs (35g
Fiber) • 66g Fat
• 74g
Protein
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Banana oatmeal smoothie
1 shake
• 394
Cal
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Ingredients
for 1 shake:
1/2
medium (7" to 7-7/8" long)
Banana
1
cup
Almond milk
1/4
cup
Oatmeal
1
tbsp
Peanut butter
1
scoop
Rice protein
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Hummus pocket sandwich
1 pocket
• 445
Cal
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Ingredients
for 1 pocket:
3
cherry
Tomatoes
1
pita, large (6-1/2" dia)
Pita bread
1/2
cup
Hummus
1/4
cup
Alfalfa sprouts
1/2
tbsp
Olive oil
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Banana
1 banana
• 105
Cal
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Garlic Green Beans with Tofu
2 serving
• 521
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
6
tbsp
Olive oil
12
cloves, minced
Garlic
1 1/2
lb
Tofu
12
cup 1/2" pieces
Green beans
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Day 2
1453
Calories • 145g
Carbs (28g
Fiber) • 79g Fat
• 62g
Protein
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Knock-Oats
1 bowl
• 451
Cal
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Ingredients
for 1 bowl:
1/2
cup
Quick oats
1
medium (7" to 7-7/8" long)
Banana
2
tbsp
Peanut butter
1
tsp
Cinnamon
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Garlic Green Beans with Tofu
2 serving
• 521
Cal
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Canned Vegetable Soup with Tofu
2 cups
• 272
Cal
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Ingredients
for 2 cups:
1
can (10.5 oz)
Vegetarian vegetable soup
150
grams
Tofu
2
tbsp
Parsley
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Peanut Butter & Celery
1 serving
• 209
Cal
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Ingredients
for 1 serving:
2
tbsp
Peanut butter
2
stalks, large (11 inches long)
Celery
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Day 3
1457
Calories • 136g
Carbs (28g
Fiber) • 76g Fat
• 72g
Protein
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Chocolate peanut protein shake
1 shake
• 489
Cal
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Ingredients
for 1 shake:
1
cup
Almond milk
1
scoop
Rice protein
2
tbsp
Peanut butter
1
tbsp
Cocoa
1
medium (7" to 7-7/8" long)
Banana
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Garlic Green Beans with Tofu
2 serving
• 521
Cal
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Vegan Toasted Mushroom Macaroni
1 serving
• 330
Cal
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Ingredients
for 1 serving:
2/3
tbsp
Olive oil
1/3
cup, pieces or slices
Mushrooms
0.042
cup
Parsley
0.167
cloves, minced
Garlic
0.167
tsp, leaves
Oregano
2/3
fl oz
White wine
0.167
tbsp
Smart balance light buttery spread
1.417
oz
Macaroni
1/3
cup
Organic Vegetable Stock
0.167
dash
Salt
0.167
dash
Pepper
0.083
cup
Cashew nuts
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Cucumber & Hummus
1 serving
• 118
Cal
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Ingredients
for 1 serving:
1/4
cup
Hummus
1
cup slices
Cucumber
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Day 4
1425
Calories • 178g
Carbs (29g
Fiber) • 69g Fat
• 44g
Protein
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Oatmeal and peaches
2 bowl
• 352
Cal
|
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Ingredients
for 2 bowl:
1
cup
Water
1
cup slices
Peaches
1
cup
Oatmeal
2
tsp brownulated
Brown sugar
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Banana Almond Butter
4 tbsp
• 407
Cal
|
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Ingredients
for 4 tbsp:
2
medium (7" to 7-7/8" long)
Banana
2
tbsp
Almond butter
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Sliced bell pepper
1 pepper
• 37
Cal
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Ingredients
for 1 pepper:
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Hot and Spicy Tofu
2 serving
• 434
Cal
|
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Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
6
tbsp
Vegetable oil
2
cup, sliced
Onions
2
cup, sliced
Red bell pepper
6
clove
Garlic
0.66
cup
Water
6
tbsp
Balsamic vinegar
2
tbsp
Brown sugar
2
tsp
Cornstarch
2
lb
Tofu
2
pepper
Peppers
6
tbsp
Soy sauce
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Day 5
1494
Calories • 180g
Carbs (18g
Fiber) • 66g Fat
• 53g
Protein
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Breakfast Quesadilla
1 tortilla
• 333
Cal
|
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Ingredients
for 1 tortilla:
1/2
tsp
Vegetable oil
1
tbsp
Peanut butter
1
tortilla (approx 7-8" dia)
Tortillas
1/2
medium (7" to 7-7/8" long)
Banana
1/2
cup, sliced
Strawberries
1/2
tsp
Cinnamon
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Ingredients
for 1 apple:
1
medium (3" dia)
Apples
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Hot and Spicy Tofu
3 serving
• 651
Cal
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Barbeque Tempeh Sandwiches
1 serving
• 415
Cal
|
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Ingredients
for 1 serving:
1/4
medium (2-1/2" dia)
Onions
1/2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
1
roll (3-1/2" dia)
Hard rolls
1/4
cup
Tempeh
1/4
cup (8 fl oz)
Barbecue sauce
1/4
tbsp
Vegetable oil
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Day 6
1525
Calories • 152g
Carbs (24g
Fiber) • 74g Fat
• 80g
Protein
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Breakfast fruit smoothie
16 oz
• 271
Cal
|
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Ingredients
for 16 oz:
1
cup, halves
Strawberries
1
medium (7" to 7-7/8" long)
Banana
1
cup
Orange juice
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Cinnamon Toast
1 slice
• 132
Cal
|
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Ingredients
for 1 slice:
1
slice
Whole-wheat bread
1
tsp
Butter
1/2
tbsp
Sugar
1/2
tsp
Cinnamon
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Hot and Spicy Tofu
3 serving
• 651
Cal
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Broiled sesame tofu
2 serving
• 471
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
2
tbsp
Soy sauce
1/2
tbsp
Vegetable oil
1
dash
Pepper
2
cup chopped
Carrots
2
cup
Tofu
1
tsp
Balsamic vinegar
1
large
Scallions
1/4
tsp
Sesame oil
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Day 7
1531
Calories • 182g
Carbs (32g
Fiber) • 69g Fat
• 78g
Protein
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Peanut Butter & Banana Oatmeal
2 serving
• 615
Cal
|
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Ingredients
for 2 serving:
1
cup
Oatmeal
1
cup
Water
1
medium (7" to 7-7/8" long)
Banana
2 1/2
tbsp
Peanut butter with omega-3
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Broiled sesame tofu
2 serving
• 471
Cal
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Bow Ties with Veggies
1 serving
• 256
Cal
|
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Ingredients
for 1 serving:
1/4
dash
Pepper
1/4
dash
Salt
2
oz
Whole wheat pasta
0.412
medium
Zucchini
1/4
tbsp
Olive oil
1/4
large
Onions
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Green Beans with Olive Oil
2 serving
• 189
Cal
|
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|
Ingredients
for 2 serving:
2 1/4
cup 1/2" pieces
Green beans
1
tbsp
Olive oil
1/2
tsp
Salt
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Banana oatmeal smoothie
Directions are for original
recipe
of 2 shake
1. Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
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Hummus pocket sandwich
Directions are for original
recipe
of 4 pocket
1. Rinse cherry tomatoes and cut into halves.
2. Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
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Garlic Green Beans with Tofu
Directions are for original
recipe
of 2 serving
1. 1. Rinse the beans and snip off their ends.
2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously.
3. 3. Add the tofu and cook for 5 more minutes.
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Knock-Oats
Directions are for original
recipe
of 1 bowl
1. Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
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Canned Vegetable Soup with Tofu
Directions are for original
recipe
of 2 cups
1. 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.
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Peanut Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on celery and enjoy!
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Chocolate peanut protein shake
Directions are for original
recipe
of 1 shake
1. Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well.
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Vegan Toasted Mushroom Macaroni
Directions are for original
recipe
of 6 serving
1. Soak raw cashews in water overnight, drain and rinse.
2. In a food processor or very good blender, pour in cashews and just barely cover with water. Blend until smooth.
3. Heat a large heavy pan over high heat and add 1/4 of the olive oil. Sauté the mushrooms 2-3 minutes, until brown, but not completely cooked.
4. Reduce heat and add parsley, minced garlic, and oregano. Cook for another minute or so. Add wine and simmer 3-5 minutes. Remove contents from pan and set aside.
5. Place the remaining olive oil, and butter in the pan on high heat. Add the macaroni, stirring constantly until pasta browns slightly- about 5 minutes.
6. Pour in vegetable stock and bring to a boil. Reduce the heat and simmer uncovered until pasta is just tender- about 10 minutes.
7. Stir in the mushroom mixture and cashew cream and cook for a few minutes to let everything come together. Remove from heat and stir in salt and black pepper. Enjoy!
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Cucumber & Hummus
Directions are for original
recipe
of 1 serving
1. Cut cucumber into round slices and eat with hummus.
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Oatmeal and peaches
Directions are for original
recipe
of 1 bowl
1. Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
2. Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
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Banana Almond Butter
Directions are for original
recipe
of 2 tbsp
1. Mash banana. Combine with almond butter in a bowl and mix until smooth. Enjoy!
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Sliced bell pepper
Directions are for original
recipe
of 1 pepper
1. Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on ETM you can swap in).
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Hot and Spicy Tofu
Directions are for original
recipe
of 4 serving
1. Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and crushed garlic; cook until just tender, about 5 minutes.
2. In a small bowl, whisk together the hot water (heat beforehand), vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly.
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Breakfast Quesadilla
Directions are for original
recipe
of 2 tortilla
1. Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
2. When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
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Apple
Directions are for original
recipe
of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
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Barbeque Tempeh Sandwiches
Directions are for original
recipe
of 4 serving
1. Chop onion. Seed & chop pepper. Crumble tempeh. Split and toast rolls.
2. Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
3. Heat oil in a skillet over medium heat. Add the red peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
4. Spoon the tempeh mixture onto kaiser rolls, and serve.
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Breakfast fruit smoothie
Directions are for original
recipe
of 16 oz
1. Just put all the ingredients in the blender and blend until smooth. Optionally, blend with ice. Then drink and enjoy!
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Cinnamon Toast
Directions are for original
recipe
of 2 slice
1. Use a toaster to toast the bread to desired darkness. Spread butter or margarine onto one side of each slice. In a cup or small bowl, stir together the sugar and cinnamon; sprinkle generously over hot buttered toast.
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Broiled sesame tofu
Directions are for original
recipe
of 4 serving
1. Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
2. Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
3. Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
4. Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
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Peanut Butter & Banana Oatmeal
Directions are for original
recipe
of 1 serving
1. Poor oats and water together in a bowl or Tupperware if you need to have your breakfast on the go. Add more or less water depending on the consistency you like.
2. Cut the banana into thin slices, and add it to the other ingredients
3. Microwave for 1-2 minutes at 800W. If you use more water, you may need to microwave longer.
4. Mix everything together, and add the peanut butter on the top of the mixture.
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Bow Ties with Veggies
Directions are for original
recipe
of 4 serving
1. Chop onion & zucchini.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. In a skillet over medium heat, saute zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve.
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Green Beans with Olive Oil
Directions are for original
recipe
of 4 serving
1. PREPARATION: Trim green beans.
2. Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
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