Breakfast
Spinach Florentine
1/2 block of firm tofu (about 1 cup)2 cups spinach
Canadian Bacon (I used Ives)
Cheese sauce
salt to taste
basil to taste
marjoram to taste
turmeric
garlic to taste
1/8 cup nutritional yeast
In a pan smash or crumble tofu to a scramble consistency. Add seasonings, and nutritional yeast. Cook for about 3 minutes. scramble should have a yellow color. add chopped spinach cook for another 3 minutes. Heat bacon (I just heated it along side of the tofu). Plate and top with cheese sauce. Serves two.
39.3g protein, 12.7g carbohydrates, 9.475g fat, 276.25 calories (per serving)
Tofu con Chorizo
3/4 package of firm tofu
2/3 cup smart ground (1 third of the package)
1/4 cup salsa
salt to taste
chili powder to taste
mexican seasoning to taste
1/8 cup nutritional yeast
turmeric
2 cups chopped spinach
In a pan smash or crumble tofu to a scramble consistency. Add seasonings, and nutritional yeast. Cook for about 3 minutes, stir in spinach, move to one side of pan. On the other side of the pan mix smart ground and salsa. cook for about 2 minutes. Mix together scramble and chorizo. Then serve. Serves two.
31.45g protein, 14.75g carbohydrates, 8.05g fat, 276.25 calories (per serving)
Lunch
4 cups lettuce
1 roma tomato diced
1/4 cup onion diced
2/3 cup smart ground (1/3 package)
1/4 cup salsa
1/4 cup diced jalapenos, chiles, or bell pepper
Chili powder/mexican seasoning to taste
Cheese sauce
Sour cream (1 tbsp cream base)
In a pan mix salsa, smart ground, onion, 1/2 of the tomatoes and seasoning. heat for about 5 minutes. Add taco mix on top of a bed of lettuce. Top with cheese sauce, sour cream, and tomatoes. Serves two.
21.66g protein, 20.8 g carbohydrates, 3.55g fat, 228.08 calories (per serving)
1 cup tomato sauce
1/2 cup dried lentils
2/3 package smart ground
1/2 cup carrots
1/2 cup onion
chili seasoning
cayenne powder
1 tbs onion powder
1 tbs garlic powder
salt and pepper to taste
1/4 cup nutritional yeast
2 cups water
In a pan add lentils and 1 cup of water. cook until lentils become soft and mixture is soupy. If needed add more water. Cook on lower temperatures. In another pot add the remaining ingredients cook about 10 minutes. Add chili seasoning and cayenne powder to preference. Add lentils. Makes about 6 cups. Serve on top of smart dogs. makes 12 servings. [I used carrots because that is what i had on hand, feel free to add other veggies to this, or even leave the carrots out]
7.3g Protein, 11.7g carbohydrates, .2g fat, 78 calories (1/2 cup serving)
Dinner
Spicy Green Chicken
1 package of light life smart strips2 cups spinach
2 cups asparagus
1/2 cup firm tofu
1/4 cup green salsa (I used herdez)
1/4 cup daiya cheese
1/4 cup chopped onion
jalapenos (optional)
salt to taste
mexican seasoning
garlic granules
chop spinach in food processor until fine, add tofu to food processor and pulse until mixed. do not puree.
In a skillet add chicken strips, salsa, onion, jalapenos, and asparagus cook on med heat for about 5 minutes, stir in tofu/spinach mix and seasonings and cook for another 5 minutes. If sauce is too thick add a tablespoon of water. turn off heat, top with daiya cheese (i prefer cheddar, its nicer on my stomach) and cover until cheese is melted. serves two.
30.3g protein, 24.02g carbohydrates, 8.8g fat, 278 calories (per serving)
Country Gravy over Rice
2 cups cauliflower
1 cup cream sauce base
2/3 cup smart ground (1/3 package)
1/2 cup soy milk
1/8 cup onion
1 tbls soy sauce
1/8 cup nutritional yeast
1 tbls pepper
1 tbls onion powder
In food processor mix cauliflower until it is a fine consistency (like rice), set aside. In a pan cook chopped onions and soy sauce for a couple minutes. add the rest of the ingredients together in the pan and heat. serve over "rice." Serves two.
26g protein, 19.1g carbs, 7g fat, 229.75 calories per serving
Desserts
Chocolate Banana Pudding
1 banana
1 cup silken Tofu (about 1 half package)
2 scoops chocolate protein powder
Mix banana in a food processor until creamy. Add Tofu until Creamy. Add protein powder until fully mixed. Serves two.
17.5g protein, 19g carbohydrates, 3.175g fat, 171.25 calories (per serving)
Lemon Yogurt
1 half package silken tofu1 tablespoon lemon juice
2 teaspoons agave nectar
1 tablespoon hemp protein
Mix ingredients in food processor until creamy. Add hemp protein for extra texture, flavor, and protein. serves two.
7.25g protein, 12g carbohydrates, 3.75g fat, 108 calories (per serving)
Sauces
Creamy sauce base
1 package of silken Tofu1 teaspoon lemon juice
1 tablespoon soy sauce
1 tablespoon of garlic granules
1 teaspoon salt
In a food processor mix all ingredients until smooth and creamy. refrigerate. Will keep for about 4 days.
This can also be used like a mayo.
Cheese sauce
1/4 cup nutritional yeast1/4 cup creamy sauce base
1/2 cup water
salt to taste
add chili powder or salsa to spice it up (optional)
Mix nutritional yeast and water in pan allow to boil, nutritional yeast will dissolve (or mostly dsisolve) add creamy sauce base and stir. (you may need to add more water if sauce is too thick). heat and serve.
