FOOD CALORIES CARB FAT PROTEIN NOTES

Meal 1
Scrambled Tofu Cook quinoa separately. Remove moisture from tofu, then
cup fresh mushrooms 8 1.1 0 1.1 crumble. Saute' tofu with remaining ingredients.
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
1/2 cup quinoa, cooked 111 19.7 1.8 4.1
lb of crumbled extra firm tofu 207 4.6 13.3 22.5
tsp soy sauce
tsp lemon juice
salt & pepper to taste
353 31.1 15.4 29.6

Meal 2
6 oz. plain soy yogurt 157 26.2 3 6 Mix together.
1 TBS sugarfree strawberry jam (optional) 10 0 2 0
1 TBS unsalted sunflower seeds 55 5 2 2
222 31.2 7 8

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
TVP over Spaghetti Squash
1 cup baked spaghetti squash 42 10 0.4 1
1/4 cup Textured vegetable protein 80 7 0 12
cup marinara 97 14.9 2.9 2.8
1 cup steamed broccoli 55 11 0.5 3.5
274 42.9 3.8 19.3

TOTAL 1411.7 167.7 43.1 101.3

48% 27% 29%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Scrambled Tofu Cook quinoa separately. Remove moisture from tofu, then
cup fresh mushrooms 8 1.1 0 1.1 crumble. Saute' tofu with remaining ingredients.
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
1/2 cup quinoa, cooked 111 19.7 1.8 4.1
lb of crumbled extra firm tofu 207 4.6 13.3 22.5
tsp soy sauce
tsp lemon juice
salt & pepper to taste
353 31.1 15.4 29.6

Meal 2
6 oz. plain soy yogurt 157 26.2 3 6
1 1/2 tablespoon dried cranberries 49 12.4 0 0
1 1/2 tablespoon pistachios 65 3.2 5.3 2.4
271 41.8 8.3 8.4

Meal 3
RICE & LENTIL SALAD* 309 42.9 9.3 12.5
1 medium orange 62 15.4 0.2 1.2
371 58.3 9.5 13.7

*Rice & Lentil Salad Recipe (Makes 4 servings)

2 tablespoons extra-virgin olive oil 239 0 27 0 Whisk oil, vinegar, shallot, mustard, paprika, salt and pepper in a
2 tablespoons red-wine vinegar 0 large bowl. Add rice, lentils, carrot and parsley; stir to combine.
1 tablespoon finely chopped shallot 7 1.7 0 0.3
1 tablespoon Dijon mustard 15 0 0 0
1/2 teaspoon paprika, preferably smoked
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cup brown rice, cooked 436 91.6 3.2 9
1 1/3 cups cooked lentils 305 53 1 23.8
1 cup frozen shelled edamame, thawed 200 18 6 16
1 carrot, diced 31 7.3 0.2 0.7
2 tablespoons chopped fresh parsley 3

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

Meal 5
ASIAN LETTUCE WRAP RECIPE DIRECTIONS:
1/4 cup Textured vegetable protein 80 7 0 12 1. Place the the soy beans into a frying pan or wok first. It is a oily
1 TB spicy fermented soybeans 40 8 0 1 so this will provide a good slick base. If you can't find this use
1 can golden mushrooms 98 19.6 0 6.5 edamame beans with a bit of sesame oil. High heat.
1/2 head green leaf lettuce 27 5.1 0.3 2.5 2. Throw in the mushrooms. Make sure they suck in the sauce
245 39.7 0.3 22 from the soy beans. You can tell when they turn a little brownish.
3. Sprinkle 3 oz of the ground turkey on there.
4. Saute' for a few minutes until the meat is fully cooked through.
5. Cut your fresh lettuce in half and run under cold water to rinse.
Chop off the nubby white part at the bottom.
6. Place the sauteed goodness in a plate and the lettuce on
another plate and serve!

Read more at http://www.blogilates.com/recipe-index/asian-

lettuce-wrap

TOTAL 1410 189.9 35 93.7

54% 22% 27%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Scrambled Tofu Cook quinoa separately. Remove moisture from tofu, then
cup fresh mushrooms 8 1.1 0 1.1 crumble. Sautee tofu with remaining ingredients.
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
1/2 cup quinoa, cooked 111 19.7 1.8 4.1
lb of crumbled extra firm tofu 207 4.6 13.3 22.5
tsp soy sauce
tsp lemon juice
salt & pepper to taste
353 31.1 15.4 29.6

Meal 2
6 oz. plain soy yogurt 157 26.2 3 6
1 tablespoon dried cranberries 33 8.3 0 0
1 tablespoon pistachios 43 2.2 3.4 1.6
233 36.7 6.4 7.6

Meal 3
ALMOND BUTTER & BANANA SMOOTHIE
1 TB almond butter 100 3.4 9.4 2.4 Can also sub peanut butter for almond butter.
1 medium Banana 105 27 0.4 1.2
1 serving vanilla soy protein powder 170 19 1.5 20
1/2 cup almond milk 30 4 1.3 0.5
405 53.4 12.6 24.1

Meal 4
6 oz. plain soy yogurt 157 26.2 3 6 Mix together.
1 TBS sugarfree strawberry jam (optional) 10 0 2 0
1 TBS unsalted sunflower seeds 55 5 2 2
222 31.2 7 8

Meal 5
Southwest Salad
3 oz. tofu, cubed 123 3.6 7.4 13.4
2 cups Chopped Romaine Lettuce 15 3 0.5 1.5
1/2 cup sliced tomato 16 3.5 0.2 0.8
cup black beans 55 10 0 3.5
cup corn 65 15 0 2
1/4 cup soy cheese 70 3 4 7
1/4 avocado 80 4.3 7.4 1
Salsa, 3 tablespoons 13 3.1 0 0.8 Use salsa as dressing
437 45.5 19.5 30

TOTAL 1650 197.9 60.9 99.3

48% 33% 24%