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
222 29.4 8.3 8.4

Meal 3
Southwest Salad
2 oz. tofu, cubed 82 2.4 4.9 8.9
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
1/2 tablespoon sunflower seeds 23 1 2 0.8
Salsa, 3 tablespoons 13 3.1 0 0.8 Use salsa as dressing
419 45.3 19 26.3

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

Meal 5
3.5 oz. tempeh 196 9.4 11.4 18.2
medium baked sweet potato 100 24 0 2
1 cup steamed broccoli, chopped 55 11.2 0.6 3.7
351 44.6 12 23.9

TOTAL 1515 169.4 56.2 108.2

45% 33% 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
1 medium apple 93 24.7 0.3 0.5 Can also sub almond butter instead of peanut butter
2 TB Natural Peanut Butter 190 8 16 7
283 32.7 16.3 7.5

Meal 3
ASIAN LETTUCE WRAP 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. High heat.
1 can golden mushrooms 98 19.6 0 6.5 2. Throw in the mushrooms. Make sure they suck in the sauce
1/2 head green leaf lettuce 27 5.1 0.3 2.5 from the soy beans. You can tell when they turn a little brownish.
245 39.7 0.3 22 3. Sprinkle 3 oz of the TVP on there.
4. Saute' for a few minutes until the TVP 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

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

Meal 5
Spinach & Edamame Salad
2 cups raw spinach 20 2 0 2
1 cup frozen shelled edamame, thawed 200 18 6 16
1/2 cup sliced tomato 16 3.5 0.2 0.8
1/4 cup soy cheese 70 3 4 7
RASPBERRY VINAIGRETTE DRESSING* 10 5 0 0
HEALTHIEST COOKIE- Eat 3 cookies* 128 27.4 1.5 3
444 58.9 11.7 28.8

RASPBERRY VINAIGRETTE DRESSING RECIPE: Directions: Mix the jam and vinegar together, place in the
1 TBSP of sugar free raspberry/strawberry/blueberry/ or microwave for 20 seconds, taste. If too intense add water. This is
10 0
blackberry jam 5 0 enough for just one serving, make fresh each time, do not
* 2TBSP of apple cider vinegar 0 0 0 0 refrigerate as it will turn into jello.

HEALTHIEST COOKIE RECIPE (makes 12): 128 27.4 1.5 3 Mush everything in a bowl with your hands then scoop onto a
1 banana 105 26.9 0.4 1.3 cookie sheet. Bake at 350F for 15-20 min or until slightly golden.
1 cup dry oats 307 54.8 5.3 10.7 Read more at http://www.blogilates.com/recipe-index/healthy-
1/4 cup dried cranberries 100 28 0.5 0 desserts/easiest-healthiest-cookie-recipe-in-the-world
Total recipe: 512 109.7 6.2 12
Per cookie: 42.7 9.1 0.5 1.0

TOTAL 1495 181.4 45.2 107.9

49% 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. 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
cup Seapoint Farms Edamame, dry roasted, lightly salted 130 10 4 14 can sub with steamed edamame
1 medium orange 62 15.4 0.2 1.2
192 25.4 4.2 15.2

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
1 cup Carrots 50 12 0.5 1
cup hummus 135 12 8 6.5
185 24 8.5 7.5

Meal 5
4 oz. tofu 144 4.2 8.7 15.7
1 cup steamed cabbage 33 7.2 0.6 1.5 Steam cabbage, green pepper, and onions together.
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 cup roasted butternut squash 82 21.5 0.2 1.8
324 48.1 9.7 21

TOTAL 1459 182 50.4 97.4

50% 31% 27%