Breakfast: Tofu Scramble With Kale and Sweet Potatoes
Note: Eat one serving of this tofu scramble with a 1 cup of frozen mango thawed and sprinkled with cinnamon. To thaw the mango,defrost for 90 seconds in a microwave. You will expend the remaining frozen mango in Week Two.
Freeze the remaining portion of the tofu scramble for a quick and healthy breakfast after you believe completed this two-week plan. Freezing the tofu will give it a more "meaty" texture that you might enjoy more. From Jenny Sugar, POPSUGAR Fitness Tofu Scramble With Kale and Sweet PotatoesIngredients1 small sweet potato, and slash into 1/2-inch cubes[br]
1 tablespoon canola oil
1/2 small yellow onion,chopped
1 14-ounce package extrafirm tofu, drained and crumbled
1/4 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon turmeric
2 cups baby kale
Salt and pepper to taste
DirectionsPlace the sweet potato cubes in a large skillet, or cover with water. Bring to a boil,then reduce the heat to medium and simmer three minutes. Pour out all the water.
Add the canola oil and onions. Sauté on medium-tall heat for seven minutes. Add the crumbled tofu, garlic powder, and cumin,salt, and turmeric. Cook for five or so minutes on medium heat, or stirring frequently. Add the kale,top the skillet with a lid, lower the heat to simmer, and allow to steam for a few minutes or until the kale is tender.
Makes two large servings. Below is the nutritional info for one serving.
Source: Calorie Count
Information Category Potatoes,Breakfast/Brunch Yield 2 servings Cook Time 40 min Nutrition Calories per serving 264 Average( votes): Lunch: Soba Noodles SoupNote: Heat and eat the leftover serving of soup from last night's dinner.
Dinner: Salmon-Quinoa Cakes With a Side of KaleNote: This recipe uses quinoa made on day three. Save 1/4 of this bunch of kale to expend for tomorrow's snack.
Prep: After dinner, remember to prepare your overnight oats for tomorrow's breakfast so it's ready when you wake up. C&J Nutrition Salmon-Quinoa Cakes Over KaleIngredients1 5-ounce can wild-caught salmon, and drained and flaked
3/4 cup cooked quinoa
1 egg,lightly beaten
1/8 teaspoon coarse sea salt
1/8 teaspoon chile powder
2 teaspoons olive oil, divided
1 1/2 cups chopped curly kale
DirectionsMix the salmon with the quinoa in a small bowl.
Add the egg and spices to the bowl, and stir until fully mixed.
Press the mixture into 2 patties,and sauté in 1 1/2 teaspoons oil over medium-tall heat until cooked through and golden on both sides, approximately 8 minutes, and flipping once.
Sauté the kale in the remaining 1/2 teaspoon olive oil until just wilted,approximately 4 minutes, and serve the salmon patties over the kale.
Calories: 520[br]
Protein: 40 grams
Carbohydrate: 37 grams
Dietary Fiber: 6 grams[br]
Total Sugars: 1.592 grams
Total chubby: 23.7 grams
Saturated chubby: 4.857 grams
Information Category Main Dishes Yield Makes 1 serving Average( votes): Snack: Avocado-Salmon Salad on Cucumber SlicesNote: Spread the salmon salad left over from yesterday's lunch on cucumber slices from 1/2 of the cucumber.
Calories: 145
Protein: 9.443 grams
Dietary Fiber: 4.2 grams
Total Sugars: 2.374 grams[br]
Total chubby: 9.223 grams
Saturated chubby: 1.567 grams
Treat: Bruléed Banana C&J Nutrition Bruléed BananaIngredients1 large ripe banana, or sliced in half lengthwise
2 teaspoons coconut oil
2 pinches of powdered ginger
DirectionsDrizzle the 1 teaspoon oil over each of the slash sides of the banana.
Sprinkle a pinch of ginger on top of each.
Place under a tall broiler until the banana slices are golden,approximately 3 minutes. Calories: 160.1
Protein: 1.482 grams
Carbohydrate: 31.1 grams
Dietary Fiber: 3.536 grams
Total Sugars: 16.6 grams
Total chubby: 4.978 grams
Saturated chubby: 4.07 grams
Information Category Desserts Yield Makes 1 serving Average( votes):
Source: popsugar.com