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

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
MEDITTERANEAN SALAD
2 cups romaine 16 3.1 0.3 1.2
1 ounce chopped tempeh 196 9.4 11.4 18.2
4 Tbsp hummus 93 8 5.4 4.4
4 black olives, pitted and chopped 16 0.4 1.7 0.1
1 Tbsp red onion, chopped 4 1 0 0
1 tomato 16 3.6 0.2 0.8
small cucumber, chopped 23 5.5 0.2 1
Juice of 1 lemon 12 4.1
1 Tbsp oregano
Salt and pepper to taste
376 35.1 19.2 25.7

TOTAL 1476.7 152.7 60 107.2

41% 37% 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
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
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
Sweet Potato & Black Bean Chili (Makes 4 servings) 381.7 53.3 7.5 26.1

Sweet Potato & Black Bean Chili Recipe: (Makes 4 servings):

1 tablespoon plus 2 teaspoons extra-virgin olive oil 198 0 22.4 0 Heat oil in a Dutch oven over medium-high heat. Add sweet potato
1 medium-large sweet potato, peeled and diced 100 23 0.2 2.2 and onion and cook, stirring often, until the onion is beginning to
1 large onion, diced 64 15.5 0.1 1.4 soften, about 4 minutes. Add garlic, chili powder, cumin, and salt
4 cloves garlic, minced 18 4 0 0.8 and cook, stirring constantly, for 30 seconds. Add water and bring
2 tablespoons chili powder 47 8.2 2.5 1.8 to a simmer. Cover, reduce heat to maintain a gentle simmer and
4 teaspoons ground cumin 32 3.7 1.9 1.5 cook until the sweet potato is tender, 10 to 12 minutes.
1/4 teaspoon salt Add beans, tomatoes and lime juice; increase heat to high and
2 1/2 cups water return to a simmer, stirring often. Reduce heat and simmer until
3 cups black beans 681 122 2.8 45.7 slightly reduced, about 5 minutes. Remove from heat and stir in
1 cup textured vegetable protein 320 28 0 48 cilantro.
1 1/2 cup diced tomatoes 60 9 0 3
4 teaspoons lime juice 5
1/2 cup chopped fresh cilantro 2

TOTAL 1445.7 183.7 37.9 103.9

51% 24% 29%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Scrambled Tofu
cup fresh mushrooms 8 1.1 0 1.1 Cook quinoa separately. Remove moisture from tofu, then
1 tomato 16 3.6 0.2 0.8 crumble. Saute' tofu with remaining ingredients.
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
Apple 93 24.7 0.3 0.5
223 34.7 4.3 14.5

Meal 3
RICE & LENTIL SALAD 309 42.9 9.3 12.5
309 42.9 9.3 12.5

Meal 4
VEGAN CHEESECAKE w/crust and strawberry drizzle* 419.9 53.6 20.9 10.9

*RECIPE: (Makes 8 servings)

THE CHEESE:
14 oz of medium firm tofu (1 block) 470 13.9 28.3 51.1
8 oz Tofutti Cream Cheese (whole container) 680 72 40 8
2/3 cup raw sugar 511 132 0 0
1/4-1/2 cup lemon juice 31 10.5 0 0.5
2 TBSP cornstarch 61 14.6 0 0
THE CRUST:
1 1/2 cups walnuts 981 20.6 97.8 22.8
1/2 cup dates pitted 502 133.6 0.7 4.4
THE STRAWBERRY DRIZZLE SAUCE (optional):
1/2 cup strawberries (I used frozen) 23 5.5 0.2 0.5
2 TBSP strawberry jam 100 26 0 0
1/2 TBSP of water
Total recipe: 3359 428.7 167 87.3
Per serving: 419.9 53.6 20.9 10.9

Meal 5
Sweet Potato & Black Bean Chili 381.7 53.3 7.5 26.1

TOTAL 1686.6 215.6 57.4 93.6

51% 31% 22%