Day 1
2015
Calories • 323g
Carbs (42g
Fiber) • 64g Fat
• 77g
Protein
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Fast Oatmeal
2 bowl
• 489
Cal
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Ingredients
for 2 bowl:
2
oz (60 raisins)
Raisins
2
cup
Water
1/2
tsp
Cinnamon
4
tsp brownulated
Brown sugar
1
cup
Oatmeal
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Ingredients
for 1 fruit:
1
fruit (2-5/8" dia)
Oranges
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Banana, Peanut Butter and Raisins
2 banana
• 354
Cal
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Ingredients
for 2 banana:
2
medium (7" to 7-7/8" long)
Banana
4
tsp
Peanut butter
10
raisins
Raisins
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Vegan meatball sliders
2 sliders
• 291
Cal
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Ingredients
for 2 sliders:
2
pieces
Meatless Meatballs
1/3
cup, shredded
Cabbage
1/3
medium (4-1/8" long)
Scallions
0.167
tbsp
Vegan Mayo
0.167
tbsp
Vinegar
0.021
tsp
Celery seed
0.042
tsp
Salt
0.042
tsp
Pepper
0.111
cup (8 fl oz)
Barbecue sauce
2
roll (1 oz)
Dinner rolls
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Peanut Tofu
1 serving
• 591
Cal
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Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
9
tbsp
Peanut butter
3
block
Tofu
4 1/2
cloves, minced
Garlic
1 1/2
tbsp
Ginger root
1 1/2
tbsp
Brown sugar
3
tsp
Soy sauce
1 1/2
cup 1/2" pieces
Green beans
15
mushroom
Mushrooms
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Vegan Coconut & Beetroot Balls
1 serving
• 229
Cal
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Ingredients
for 1 serving:
1/8
cup
Coconut meat
1/8
cup
Buckwheat groats
1/4
beet (2" dia)
Beets
1 1/2
date, pitted
Dates
0.063
tsp
Vanilla extract
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Day 2
1951
Calories • 214g
Carbs (43g
Fiber) • 97g Fat
• 90g
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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Peanut Tofu
1 serving
• 591
Cal
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Garlic Green Beans with Tofu
2 serving
• 521
Cal
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Ingredients
for 2 serving:
2
tbsp
Olive oil
4
cloves, minced
Garlic
1/2
lb
Tofu
4
cup 1/2" pieces
Green beans
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Microwaved sweet potato
2 potato
• 224
Cal
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Ingredients
for 2 potato:
2
sweetpotato, 5" long
Sweet potato
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Day 3
2006
Calories • 232g
Carbs (33g
Fiber) • 104g Fat
• 73g
Protein
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Oatmeal and raisins
1 cup
• 353
Cal
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Ingredients
for 1 cup:
1/3
cup
Water
3
tbsp
Maple syrups
1/4
cup (not packed)
Raisins
1/3
cup
Oatmeal
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Peanut Tofu
1 serving
• 591
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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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
2 banana
• 210
Cal
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Ingredients
for 2 banana:
2
medium (7" to 7-7/8" long)
Banana
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Day 4
1837
Calories • 213g
Carbs (50g
Fiber) • 68g Fat
• 119g
Protein
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Banana oatmeal smoothie
2 shake
• 787
Cal
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Ingredients
for 2 shake:
1
medium (7" to 7-7/8" long)
Banana
2
cup
Almond milk
1/2
cup
Oatmeal
2
tbsp
Peanut butter
2
scoop
Rice protein
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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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Ingredients
for 2 cup:
2
cup
Baby carrots
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Broiled sesame tofu
2 serving
• 471
Cal
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Ingredients
for 7 serving
(eat 2
serving
now, save
5 serving
for leftovers):
3 1/2
tbsp
Soy sauce
7/8
tbsp
Vegetable oil
1 3/4
dash
Pepper
3 1/2
cup chopped
Carrots
3 1/2
cup
Tofu
1 3/4
tsp
Balsamic vinegar
1 3/4
large
Scallions
0.438
tsp
Sesame oil
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Day 5
1963
Calories • 230g
Carbs (48g
Fiber) • 90g Fat
• 76g
Protein
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Banana & Almond Butter Toast
2 serving
• 572
Cal
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Ingredients
for 2 serving:
2
slice, regular
Rye bread
2
tbsp
Almond butter
2
medium (7" to 7-7/8" long)
Banana
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Broiled sesame tofu
2 serving
• 471
Cal
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Ingredients
for 1 apple:
1
medium (3" dia)
Apples
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Savory chickpea salad
2 serving
• 586
Cal
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Ingredients
for 2 serving:
10 2/3
oz
Chickpeas
3 1/3
tbsp
Vegan Mayo
2/3
tbsp
Pickle relish
2/3
dash
Pepper
2/3
dash
Salt
2/3
stalks, large (11 inches long)
Celery
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Yam Fries
1 cup
• 239
Cal
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Ingredients
for 1 cup:
1
cup, cubes
Yam
1/2
tsp
Salt
1/2
tsp
Pepper
1/2
tbsp
Olive oil
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Day 6
1923
Calories • 219g
Carbs (31g
Fiber) • 88g Fat
• 98g
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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Oranges
2 fruit
• 123
Cal
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Ingredients
for 2 fruit:
2
fruit (2-5/8" dia)
Oranges
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Broiled sesame tofu
3 serving
• 707
Cal
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Easy Olive Oil, Tomato, and Basil Pasta
2 serving
• 642
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
1/2
dash
Pepper
1/2
dash
Salt
1/4
cup leaves, whole
Basil
1/4
cup
Olive oil
1
plum tomato
Tomatoes
1
cloves, minced
Garlic
8
oz
Whole wheat pasta
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Day 7
1923
Calories • 236g
Carbs (33g
Fiber) • 91g Fat
• 53g
Protein
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Banana & Almond Butter Toast
2 serving
• 572
Cal
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Ingredients
for 2 serving:
2
slice, regular
Rye bread
2
tbsp
Almond butter
2
medium (7" to 7-7/8" long)
Banana
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Easy Olive Oil, Tomato, and Basil Pasta
2 serving
• 642
Cal
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Savory chickpea salad
2 serving
• 586
Cal
|
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Ingredients
for 2 serving:
10 2/3
oz
Chickpeas
3 1/3
tbsp
Vegan Mayo
2/3
tbsp
Pickle relish
2/3
dash
Pepper
2/3
dash
Salt
2/3
stalks, large (11 inches long)
Celery
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Celery & Hummus
1 serving
• 123
Cal
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Ingredients
for 1 serving:
2
stalks, large (11 inches long)
Celery
1/4
cup
Hummus
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Fast Oatmeal
Directions are for original
recipe
of 1 bowl
1. Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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Banana, Peanut Butter and Raisins
Directions are for original
recipe
of 1 banana
1. Slice ripe banana lengthwise and spread with 2 tsp creamy natural peanut butter. Dot the top with 5 raisins.
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Vegan meatball sliders
Directions are for original
recipe
of 12 sliders
1. PREP: Chop the scallions and cabbage finely enough to make a slaw.
2. Cook the meatballs according to the package/recipe directions (this recipe uses the packaged Trader Joe's meatless meatballs).
3. Toss the cabbage and scallions with the vegan mayo, cider vinegar, and celery seed; season with a quarter teaspoon each salt and pepper.
4. Toss the meatballs with the barbecue sauce. Dividing evenly, top the rolls with the meatballs and slaw.
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Peanut Tofu
Directions are for original
recipe
of 2 serving
1. Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
2. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
3. Combine tofu and peanut sauce with steamed vegetables. Enjoy!
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Vegan Coconut & Beetroot Balls
Directions are for original
recipe
of 4 serving
1. Place coconut and buckwheat into a food processor fitted with the S blade and process into a fine flour.
2. Add beetroot, pitted dates, vanilla extract and process until well combined.
3. Wet hands a little bit with water and roll spoonful of the dough into little balls. Roll in shredded coconut and place them on a sheet of baking paper. For the best result, let sit them in the fridge overnight to firm. Transfer to an airtight container and store in the fridge. Enjoy!
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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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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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Microwaved sweet potato
Directions are for original
recipe
of 1 potato
1. Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
2. If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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Oatmeal and raisins
Directions are for original
recipe
of 1 cup
1. Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
2. Remove, add maple syrup, and eat.
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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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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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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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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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Carrots
Directions are for original
recipe
of 1 cup
1. Enjoy by themselves. Optionally, enjoy with a side of hummus (there are other carrot + dip recipes on ETM you can swap in).
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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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Banana & Almond Butter Toast
Directions are for original
recipe
of 1 serving
1. Toast bread to desired doneness.
2. Spread almond butter on toast.
3. Top with banana slices and enjoy!
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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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Savory chickpea salad
Directions are for original
recipe
of 3 serving
1. Chop the celery.
2. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
3. Add all of the remaining ingredients and blend.
4. Can be served as a salad with lettuce and/or crackers or as a sandwich.
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Yam Fries
Directions are for original
recipe
of 2 cup
1. Preheat Oven to 450 Degrees
2. Cut Yams into wedges or fry-shapes. No need to wash or peel as this makes them more crispy
3. Put cubes along with oil, salt, and pepper into bag and seal
4. Shake bag until yams are covered
5. Line baking sheet with yams (make sure they are evenly spaced and none are touching)
6. Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
7. Let cool for 5 minutes and then enjoy.
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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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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.
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Celery & Hummus
Directions are for original
recipe
of 1 serving
1. Eat celery with hummus.
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