Day 1
2161
Calories • 179g
Carbs (47g
Fiber) • 90g Fat
• 174g
Protein
|
|
|
|
|
Cheese Egg White Omelette
2 omelette
• 590
Cal
|
|
|
Ingredients
for 2 omelette:
2
large
Egg
2
dash
Salt
1/2
cup, shredded
Mozzarella cheese
2
dash
Pepper
8
egg white (separated from yolk)
Egg white
1
tbsp
Butter
|
|
|
|
|
|
Oranges
2 fruit
• 123
Cal
|
|
|
Ingredients
for 2 fruit:
2
fruit (2-5/8" dia)
Oranges
|
|
|
|
|
|
Mexican Cottage Cheese Salad
1 serving
• 335
Cal
|
|
|
Ingredients
for 1 serving:
1
cup, (not packed)
Cottage cheese
1/2
cup
Salsa
1/2
cup
Canned black beans
2
cup shredded
Lettuce
|
|
|
|
|
|
Red Bell Pepper and Hummus
1 serving
• 139
Cal
|
|
|
Ingredients
for 1 serving:
1/4
cup
Hummus
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
|
|
|
|
|
Kung Pao Tempeh
2 serving
• 975
Cal
|
|
|
Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
16
oz
Tempeh
4
cup
Mixed vegetables
4
tsp
Soy sauce
1/2
cup
Peanuts
2
dash
Salt
2
dash
Pepper
|
|
|
|
Day 2
2194
Calories • 222g
Carbs (33g
Fiber) • 68g Fat
• 186g
Protein
|
|
|
|
|
Oatmeal Cottage Cheese Pancakes
2 serving
• 612
Cal
|
|
|
Ingredients
for 2 serving:
1
cup
Oatmeal
1
cup, (not packed)
Cottage cheese
2
tsp
Vanilla extract
8
large
Egg white
|
|
|
|
|
|
Nonfat greek yogurt
2 cup
• 283
Cal
|
|
|
Ingredients
for 2 cup:
2
cup
Nonfat greek yogurt
|
|
|
|
|
|
Kung Pao Tempeh
1 serving
• 487
Cal
|
|
|
|
|
|
|
Canned Vegetable Soup with Tofu
4 cups
• 543
Cal
|
|
|
Ingredients
for 4 cups:
2
can (10.5 oz)
Vegetarian vegetable soup
300
grams
Tofu
4
tbsp
Parsley
|
|
|
|
|
|
Steamed Broccoli
2 serving
• 269
Cal
|
|
|
Ingredients
for 2 serving:
3/4
lb
Broccoli
1 1/2
tbsp
Butter
1/4
tsp
Lemon juice
|
|
|
|
Day 3
2228
Calories • 221g
Carbs (25g
Fiber) • 114g Fat
• 104g
Protein
|
|
|
|
|
Baked Spinach and Eggs
1 serving
• 461
Cal
|
|
|
Ingredients
for 1 serving:
6
cup
Spinach
4
large
Egg
1
dash
Salt
1
dash
Pepper
1/4
cup, crumbled
Feta cheese
1
tsp
Butter
|
|
|
|
|
|
|
|
|
Ingredients
for 1 apple:
1
medium (3" dia)
Apples
|
|
|
|
|
|
Kung Pao Tempeh
1 serving
• 487
Cal
|
|
|
|
|
|
|
Peanut Butter & Celery
1 serving
• 209
Cal
|
|
|
Ingredients
for 1 serving:
2
tbsp
Peanut butter
2
stalks, large (11 inches long)
Celery
|
|
|
|
|
|
Easy Olive Oil, Tomato, and Basil Pasta
3 serving
• 963
Cal
|
|
|
Ingredients
for 7 serving
(eat 3
serving
now, save
4 serving
for leftovers):
7/8
dash
Pepper
7/8
dash
Salt
0.438
cup leaves, whole
Basil
0.438
cup
Olive oil
1 3/4
plum tomato
Tomatoes
1 3/4
cloves, minced
Garlic
14
oz
Whole wheat pasta
|
|
|
|
|
|
Brussels Sprout Slaw
1 serving
• 14
Cal
|
|
|
Ingredients
for 1 serving:
0
tsp
Salt
0.063
tbsp
Olive oil
1/8
tsp
Lemon juice
0.031
lb
Brussels sprouts
|
|
|
|
Day 4
2184
Calories • 217g
Carbs (31g
Fiber) • 95g Fat
• 122g
Protein
|
|
|
|
|
Vegetable 3 Egg Scramble
1 serving
• 511
Cal
|
|
|
Ingredients
for 1 serving:
1
tbsp
Butter
1
cup
Mixed vegetables
3
extra large
Egg
1/8
tsp
Salt
2
tbsp
Tomato sauce
|
|
|
|
|
|
Nonfat yogurt
1 bowl
• 137
Cal
|
|
|
Ingredients
for 1 bowl:
1
cup (8 fl oz)
Nonfat yogurt
|
|
|
|
|
|
Whole Wheat Toast
1 serving
• 71
Cal
|
|
|
Ingredients
for 1 serving:
1
slice
Whole-wheat bread
|
|
|
|
|
|
Easy Olive Oil, Tomato, and Basil Pasta
2 serving
• 642
Cal
|
|
|
|
|
|
|
Cheese slices
1 serving
• 115
Cal
|
|
|
Ingredients
for 1 serving:
1
oz
Cheddar cheese
|
|
|
|
|
|
Hot and Spicy Tofu
1 serving
• 217
Cal
|
|
|
Ingredients
for 1 serving:
3/4
tbsp
Vegetable oil
1/4
cup, sliced
Onions
1/4
cup, sliced
Red bell pepper
3/4
clove
Garlic
0.083
cup
Water
3/4
tbsp
Balsamic vinegar
1/4
tbsp
Brown sugar
1/4
tsp
Cornstarch
1/4
lb
Tofu
1/4
pepper
Peppers
3/4
tbsp
Soy sauce
|
|
|
|
|
|
Grilled Polenta Chips
2 serving
• 491
Cal
|
|
|
Ingredients
for 2 serving:
4
oz
Yellow Polenta
1/2
tbsp
Olive oil
3
oz
Nutritional Yeast
1/2
dash
Pepper
1/2
dash
Salt
|
|
|
|
Day 5
2166
Calories • 233g
Carbs (26g
Fiber) • 91g Fat
• 126g
Protein
|
|
|
|
|
Oatmeal banana protein shake
1 shake
• 546
Cal
|
|
|
Ingredients
for 1 shake:
1/2
cup
Oatmeal
60
grams
Whey protein powder
1/2
medium (7" to 7-7/8" long)
Banana
1
tbsp
Flaxseed oil
1 1/2
cup
Water
|
|
|
|
|
|
Blueberries
1 cup
• 84
Cal
|
|
|
Ingredients
for 1 cup:
1
cup
Blueberries
|
|
|
|
|
|
Whole Wheat Toast
1 serving
• 71
Cal
|
|
|
Ingredients
for 1 serving:
1
slice
Whole-wheat bread
|
|
|
|
|
|
Easy Olive Oil, Tomato, and Basil Pasta
2 serving
• 642
Cal
|
|
|
|
|
|
|
Granola
1 ounce
• 139
Cal
|
|
|
Ingredients
for 1 ounce:
1
oz
Granola
|
|
|
|
|
|
Garlic Green Beans with Tofu
2 serving
• 521
Cal
|
|
|
Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
8
tbsp
Olive oil
16
cloves, minced
Garlic
2
lb
Tofu
16
cup 1/2" pieces
Green beans
|
|
|
|
|
|
Yogurt & Banana chips
1 serving
• 163
Cal
|
|
|
Ingredients
for 1 serving:
8
oz
Nonfat greek yogurt
0.2
oz
Banana chips
|
|
|
|
Day 6
2228
Calories • 290g
Carbs (45g
Fiber) • 85g Fat
• 146g
Protein
|
|
|
|
|
Oat Bran
500 ml
• 347
Cal
|
|
|
Ingredients
for 500 ml:
2
cup
Water
2
dash
Salt
1 1/2
cup
Oat bran
|
|
|
|
|
|
Garlic Green Beans with Tofu
3 serving
• 782
Cal
|
|
|
|
|
|
|
Canned Vegetable Soup with Tofu
4 cups
• 543
Cal
|
|
|
Ingredients
for 4 cups:
2
can (10.5 oz)
Vegetarian vegetable soup
300
grams
Tofu
4
tbsp
Parsley
|
|
|
|
|
|
Microwave Poached Eggs
1 serving
• 72
Cal
|
|
|
Ingredients
for 1 serving:
1
large
Egg
0.13
tsp
Vinegar
1/3
cup
Water
|
|
|
|
|
|
Yogurt & Raisins
2 serving
• 484
Cal
|
|
|
Ingredients
for 2 serving:
16
oz
Nonfat greek yogurt
1/2
cup (not packed)
Raisins
|
|
|
|
Day 7
2229
Calories • 249g
Carbs (48g
Fiber) • 86g Fat
• 177g
Protein
|
|
|
|
|
Oat bran and cinnamon
2 cup
• 315
Cal
|
|
|
Ingredients
for 2 cup:
1 1/3
cup
Oat bran
1
tsp
Cinnamon
4
cup
Water
|
|
|
|
|
|
|
|
|
Ingredients
for 1 fruit:
1
fruit (2-5/8" dia)
Oranges
|
|
|
|
|
|
Garlic Green Beans with Tofu
3 serving
• 782
Cal
|
|
|
|
|
|
|
Dinner Pita Pizza
1 pita
• 372
Cal
|
|
|
Ingredients
for 1 pita:
4 1/2
oz
Tofu
1/2
cup
Spinach
4
slice, medium (1/4" thick)
Tomatoes
1
tbsp
Parmesan cheese
1/4
cup, diced
Mozzarella cheese
1
pita, large (6-1/2" dia)
Pita bread
|
|
|
|
|
|
Cottage Cheese & Grapes
1 serving
• 215
Cal
|
|
|
Ingredients
for 1 serving:
1
cup, (not packed)
Cottage cheese
1/2
cup
Grapes
|
|
|
|
|
|
Basic protein shake
2 cup
• 484
Cal
|
|
|
Ingredients
for 2 cup:
60
grams
Whey protein powder
2
cup
Reduced fat milk
|
|
|
|
|
Cheese Egg White Omelette
Directions are for original
recipe
of 1 omelette
1. Whisk one whole egg with egg whites season with salt and pepper
2. heat non stick skillet to medium low heat. add butter and allow to melt.
3. when butter is melted add egg and begin to swirl pan until egg covers the entire surface. continue to swirl making sure every part of egg begins to get cooked.
4. add cheese to 1/2 of omelette and fold the other side of the omelette over and allow cheese to melt. about one minute.
5. when omelette is finished gently slide onto plate.
|
|
|
Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
|
|
|
Mexican Cottage Cheese Salad
Directions are for original
recipe
of 1 serving
1. Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
|
|
|
Red Bell Pepper and Hummus
Directions are for original
recipe
of 1 serving
1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
|
|
Kung Pao Tempeh
Directions are for original
recipe
of 2 serving
1. Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.
2. In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.
3. Mix vegetables, baked tempeh, and peanuts and enjoy!
|
|
|
Oatmeal Cottage Cheese Pancakes
Directions are for original
recipe
of 1 serving
1. Blend all ingredients in blender.
2. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
3. Top with your favorite pancake topping!
|
|
|
Nonfat greek yogurt
Directions are for original
recipe
of 1 cup
1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
|
|
|
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.
|
|
|
Steamed Broccoli
Directions are for original
recipe
of 4 serving
1. Trim the broccoli into large florets.
2. Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
3. Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
4. Remove to a platter; season with salt and pepper, the butter, and the lemon juice.
|
|
|
Baked Spinach and Eggs
Directions are for original
recipe
of 1 serving
1. Preheat the oven to 400°F. Lightly grease with butter an individual ramekin or other small oven safe dish that can accommodate the eggs and spinach.
2. Place the spinach in a deep skillet or a large frying pan. Add a little water (2-3 Tablespoons). Using medium heat, cook the spinach just until wilted, roughly 3-4 minutes. Use either your hand or a spatula to pack in the spinach. Drain the excess water well.
3. Distribute the spinach evenly among the prepared ramekins or oven-safe dishes. Crack 1-2 eggs on top of the spinach. Season lightly with salt and pepper - lightly because Feta cheese is pretty salty on its own. Sprinkle the crumbled feta cheese on top.
4. Place the baking dishes or ramekins on a cookie sheet and bake for about 15-18 minutes or until the eggs are set/cooked (whites are set and yolks look firm on the edges) to your liking. Enjoy!
|
|
|
Apple
Directions are for original
recipe
of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
|
|
|
Peanut Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on celery and enjoy!
|
|
|
Easy Olive Oil, Tomato, and Basil Pasta
Directions are for original
recipe
of 8 serving
1. Cut basil into thin strips. Seed & dice tomatoes.
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 large bowl, gently toss the cooked pasta, tomatoes, olive oil, garlic, and basil. Season with salt and pepper.
|
|
|
Brussels Sprout Slaw
Directions are for original
recipe
of 16 serving
1. Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts.
2. Holding each sprout by the stem end, finely shred them on the slicer.
3. Drizzle the slaw with olive oil, lemon juice, and salt and toss well.
|
|
|
Vegetable 3 Egg Scramble
Directions are for original
recipe
of 1 serving
1. Melt the butter.
2. Mostly cook the vegetables.
3. Add the beaten eggs and then salt to the pan. Allow to cook until desired doneness.
4. Serve with tomato sauce.
5. Enjoy!
|
|
|
Nonfat yogurt
Directions are for original
recipe
of 1 bowl
1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
|
|
|
Whole Wheat Toast
Directions are for original
recipe
of 1 serving
1. Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.
|
|
|
Cheese slices
Directions are for original
recipe
of 1 serving
1. Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to substitute.
|
|
|
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.
|
|
|
Grilled Polenta Chips
Directions are for original
recipe
of 4 serving
1. Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
2. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
3. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
4. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
|
|
|
Oatmeal banana protein shake
Directions are for original
recipe
of 1 shake
1. Add everything to a blender with two scoops of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
|
|
Blueberries
Directions are for original
recipe
of 1 cup
1. Wash and enjoy
|
|
|
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.
|
|
|
Yogurt & Banana chips
Directions are for original
recipe
of 1 serving
1. Chop up banana chips and mix into yogurt. Enjoy!
|
|
|
Oat Bran
Directions are for original
recipe
of 250 ml
1. In a heavy saucepan, bring water and salt to a boil over high heat.
2. Pour in oat bran very slowly, stirring constantly. Reduce heat to medium.
3. Cook 1-3 minutes until thick and ready to serve.
|
|
|
Microwave Poached Eggs
Directions are for original
recipe
of 1 serving
1. Add the water and white vinegar to a 6 ounce custard cup.
2. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
3. Place in microwave and cook for 1 minute or until desired doneness.
4. You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
5. Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
6. Serve with salt and pepper to taste.
|
|
|
Yogurt & Raisins
Directions are for original
recipe
of 1 serving
1. Mix raisins into yogurt and enjoy!
|
|
|
Oat bran and cinnamon
Directions are for original
recipe
of 1 cup
1. Cook oat bran in water in microwave for 3 minutes. Let cool for 2-3 minutes, it will be hot! Add cinnamon on top to taste when cooked.
|
|
|
Dinner Pita Pizza
Directions are for original
recipe
of 1 pita
1. Pre-heat oven to 400*
2. Rinse spinach, place in microwave safe bowl, microwave for 30 seconds then drain the water.
3. To the pita add spinach, then tofu slices, then tomato slices, and then cheeses.
4. Bake for 15 minutes.
|
|
|
Cottage Cheese & Grapes
Directions are for original
recipe
of 1 serving
1. Cut grapes in half. Mix grapes with cottage cheese and serve.
|
|
|
Basic protein shake
Directions are for original
recipe
of 1 cup
1. Add whey to milk, stir until no chunks of whey are left in the milk.
|
|
|
|
