FOOD CALORIES CARB FAT PROTEIN NOTES

Meal 1
Overnight Oats
1/3 cup regular oats, dry 101 18.1 1.7 3.5 Mix ingredients, except for banana. Chill overnight. In the
1 tbsp chia seeds (thickens mixture overnight) 60 4 4 2 morning, add chopped banana and enjoy.
1 1/4 cup soy milk 113 10 4.4 7.5
1.5 tbsp carob powder 36 8.3 0 0.8
1 medium Banana, chopped 105 27 0.4 1.3
415 67.4 10.5 15.1

Meal 2
Apple 93 24.7 0.3 0.5
1 TBS almond butter 100 3.4 9.4 2.4
193 28.1 9.7 2.9

Meal 3
Soy Ginger Un-Fried Rice with Kale & Sunflower Seeds* 311.7 34.9 10.9 20.7
1 cup steamed kale w/ 1 TB sunflower seeds 81 8.6 4.5 3.7 Steam kale, then toss with seeds
392.7 43.5 15.4 24.4

*Soy Ginger Un-Fried Rice with Kale & Sunflower Seeds Recipe: Cook brown rice, substituting vegetable broth for water. While
(Makes 4 servings) cooking, heat sesame oil in a wok on medium-high heat, add the
1 cup brown rice, cooked 218 46 1.6 4.5 garlic and onion. Saut for 2 minutes, and then add the tofu,
1 cup reduced-sodium vegetable broth 15 3 0 0 stirring frequently until browned. Next, add vegetables. Once the
2 tsp dark sesame oil 80 0 9 0 rice is done cooking, add the rice to the vegetable mixture, and
12oz package of firm tofu, chopped 493 14.6 29.7 53.7 add soy sauce. Turn heat to low, add salt, pepper, and cover for 5-
yellow onion, chopped 24 5.8 0 0.5 10 minutes.
10oz package frozen mixed vegetables 217 43.4 0 10
1 cup chopped peppers (red and green) 39 9.4 0.4 1.5
4 cloves garlic, minced 18 4 0 0.8
cup frozen shelled edamame, thawed 100 9 3 8
1 square inch of ginger, mince 2 0.4 0 0
4 Tbsp reduced-sodium soy sauce or gluten-free tamari 40 4 0 4
cup of chopped cilantro 1

Meal 4
1 serving vanilla soy protein powder 170 19 1.5 20

Meal 5
Quinoa Edamame Salad 1. Cook quinoa in a pot with about 1 cup water until it becomes
1/4 cup dry quinoa 156 27.3 2.6 6 like rice!
1 cup shelled edamame 200 18 0 16 2. In a heated pan, pour the veggie broth, let simmer, now add
8-10 grape tomatoes sliced in half 31 6.7 0.3 1.5 onions, tomatoes and all your fave veggies!
1/3 cup of chopped onion 22 5.3 0 0.5 3. Then transfer quinoa to the heated pan and stir fry!
2-3 TBS of vegetable broth 3 0.6 0 4. Add sauce on top!
412 57.9 2.9 24 5. Done!
Dressing
2 lemons squeezed 24 8.3 0 0.4 Read more at http://www.blogilates.com/recipe-index/quinoa-
2 tsp Dijon mustard 10 0 0 0 edamame-salad-recipe
1 tsp agave nectar 20 5.3 0 0
sprinkle of cumin and or black pepper 0 0 0 0
54 13.6 0 0.4

TOTAL 1636.7 229.5 40 86.8

56% 22% 21%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Buckwheat Porridge* 327 65 4.3 12
1/2 cup berries 42 10.7 0.2 0.5
369 75.7 4.5 12.5
*Buckwheat Porridge Recipe: (Makes 4 servings)
2 cups raw Buckwheat Groats, soaked in water for minimum of Place buckwheat groats in food processor or blender, along with
1 hour or overnight 1135 245.8 8.9 38.5 the almond milk, chia seeds, and vanilla. Process until combined
1 1/4 cup soy milk 113 10 4.4 7.5 and slightly smooth. Add in cinnamon to taste. Serve immediately
1 tbsp chia seeds 60 4 4 2 cold, or heat up if desired.
Pinch salt
1 tsp pure vanilla extract
1 tsp cinnamon

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted 130 10 4 14 can sub with steamed edamame
1 cup Pineapples 83 21.6 0.2 0.9
213 31.6 4.2 14.9

Meal 3
California Tofurky Wrap
2 La Tortilla Whole Wheat Low Carb Tortillas 100 20 4 10 Divide ingredients between wraps. The orange should be eaten on
5 slices Oven Roasted Tofurkey Deli Slices 100 6 3 13 the side.
Avocado 80 4.5 7.5 1
2 TB alfalfa sprouts 0 0 0 0
2 romaine lettuce leaves 10 2 0 1
2 tomato slices 10 1.5 0 0.5
4 Cucumber slices 5 1.5 0 0
1 TB Honey Dijon mustard 30 3 0 0
1 medium orange 60 15.5 0 1
395 54 14.5 26.5

Meal 4
1 serving EAS vanilla soy protein powder 170 19 1.5 20

Meal 5
3 oz. firm tofu, sliced 120 3.6 7.4 13.4 Sautee veggies and tofu
1 cup steamed cabbage, shredded 33 7.2 0.6 1.5
1 cup zucchini, sliced 29 7.1 0 1.2
1/2 cup sliced green bell pepper 19 4.5 0 0.6
1/2 cup sliced onion 46 10.7 0.2 1.4
1/2 tbs of extra-virgin olive oil 60 0 7 0
307 33.1 15.2 18.1

TOTAL 1454 213.4 39.9 92

59% 25% 25%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Scrambled Tofu Remove moisture from tofu, then crumble. Cook all ingredients
cup fresh mushrooms 8 1.1 0 1.1 together.
1 tomato 16 3.6 0.2 0.8
1 clove garlic, minced 4 1 0 0.2
1 cup spinach 7 1.1 0.1 0.9
lb of crumbled extra firm tofu 207 4.6 13.3 22.5
tsp soy sauce
tsp lemon juice
salt & pepper to taste
242 11.4 13.6 25.5

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted 130 10 4 14 can sub with steamed edamame
cup pineapple 40 11 0 0.5
170 22 4 14.5

Meal 3
ALMOND BUTTER & BANANA SMOOTHIE
2 TB almond butter 200 6.8 18.8 4.8 Can also sub peanut butter for almond butter.
1/2 medium Banana 53 13.5 0.2 0.6
1 serving vanilla soy protein powder 170 19 1.5 20
1/2 cup almond milk 30 4 1.3 0.5
453 43.3 21.8 25.9

Meal 4
2 stalks of celery 16 2.7 0 0.6 Can also sub almond butter instead of peanut butter
cup hummus 135 12 8 6.5
151 14.7 8 7.1

Meal 5
Black Bean Burger* 183.1 19.85 5.4 14.05
Sweet potato fries (medium sweet potato) 100 24 0 2

Dessert:
ALL NATURAL BANANA ICE CREAM 120 26.9 0.4 1.3 cut an overripe banana into coins, then freeze. once hardened,
403.1 70.75 5.8 17.35 blend in a food processor or a blender and eat as ice cream!

*Vegan Patty Recipe: Makes 4 servings Follow HEALTHY CHEESEBURGER RECIPE but use vegan patty
1 1/2 cups black beans 341 64.2 1.4 22.9 recipe instead of beef patty. Put all ingredients in a food processor
1/2 yellow bell pepper, sliced 12 2.7 0 0.5 and pulse until combined, 2 to 3 minutes. Form into 4 patties
1/3 cup roughly chopped red onion 22 5.3 0 0.5
3/4 cup shredded carrot 34 7.9 0.2 0.8
1/3 cup dry quick-cooking oats 101 18.1 1.7 3.5
2 1/2 tsp extra virgin olive oil oil 99 0 11.2 0
1/2 tsp cumin
TOTAL 1419.1 162.15 53.2 90.35
46% 34% 25%