Thursday, January 28, 2016

Vegan meal plan for Mia #3

Variation of last week's plan, using your ingredients.

Thursday
Lunch: leftover pasta Dinner: cheezy taco bowl (see below)

Friday
Breakfast: garbanzo bean patty breakfast sandwich
Lunch: leftover cheezy taco bowl
Dinner: Mushroom Stroganoff (http://www.oneingredientchef.com/mushroom-stroganoff)

Saturday 
Breakfast: bagels & vegan cream cheese 
Lunch: leftover mushroom stroganoff 
Dinner: curried tofu avocado wraps (http://www.onegreenplanet.org/vegan-recipe/crispy-curry-tofu-wrap-with-homemade-tortillas-and-avocado-mayo/)

Sunday 
Breakfast: mango & pineapple 
Lunch: leftover curried tofu avocado wraps 
Dinner: cookbook club (wild rice gratin and spicy peanuts) (http://www.fullforkahead.com/2012/11/09/wild-rice-gratin-with-kale-caramelized-onions-baby-swiss/   http://betterwithcake.com/anytime/spicy-brittled-peanuts/)

Monday
Breakfast: Cinnamon Roll Mug Cake (See below)
Lunch: leftover cheezy taco bowl 
Dinner: crispy kung pao cauliflower (http://www.veganricha.com/2016/01/kung-pao-cauliflower.html)

Tuesday
Breakfast: Blueberry Breakfast bar
Lunch: leftover crispy kung pao cauliflower
Dinner: Chickpea Enchilada Wraps (see below)

Wednesday
Breakfast: Cinnamon Roll Mug Cake
Lunch: leftover chickpea enchilada wrap
Dinner: 8 minute black bean soup (http://www.oneingredientchef.com/black-bean-soup/)

Cheesy taco bowl (makes 2 servings)
1½ cups cooked brown rice
1½-3 tsp Taco Seasoning
½ cup prepared black beans
¼ cup salsa
hot sauce
Queso
1 cup (8-oz) soy or almond milk
⅓ cup nutritional yeast
3 tbsp flour
1 tsp onion powder
½ tsp garlic powder
¼ tsp chili powder
To make Queso: Whisk all ingredients together in a saucepan. Bring to a boil over medium heat, stirring often. Once it thickens slightly, set aside.
Directions:
1. Toss cooked rice with taco seasoning until it's lightly coated, or to taste.
2. Fold in beans.
3. Spoon into serving bowls and top with warm Queso and cool salsa. Alternatively mix salsa into Queso.
4. Drizzle with hot sauce and garnish with cilantro if desired.

Chickpea enchilada wraps (makes 2 servings)
1/2 can chickpeas
1 tsp low-sodium soy sauce
1 tbsp taco seasoning
1 cooked sweet potatoes
2 flour tortillas
1 cup shredded cabbage
1/2 cup enchilada sauce (freeze the rest)
Directions:
1. Preheat oven to 400F and line a baking sheet with parchment paper.
2. Drain chickpeas but do not rinse.
3. In a mixing bowl, combine chickpeas with soy sauce and taco seasoning, stirring until evenly coated.
4. Place prepared chickpeas on your baking sheet and bake 20-25 minutes, or until golden and crispy but not hard.
5. Allow chickpeas to cool slightly, then mash with a fork until no whole beans are left but it's still chunky. Set aside.
6. In another bowl, mash cooked sweet potatoes with a fork or potato masher, adding a little Taco Seasoning if desired.
7. Spread mashed potatoes on each tortilla.
8. Top with mashed chickpeas, shredded cabbage and guacamole. (Alternatively, toss cabbage with guacamole for a slaw).
9. Drizzle enchilada sauce in wrap and roll- up OR roll-up and drizzle sauce over top.

Crispy Kung Pao Cauliflower
INGREDIENTS
For the Baked Crispy Cauliflower
¼ cup + 1 tbsp corn starch or other starch
¼ cup + 2 tbsp bread crumbs (use gluten-free crumbs to make gf)
¼ cup + 1 tbsp or more water
2 tsp soy sauce
¼ tsp salt
1 tsp oil
1 medium head of cauliflower, chopped into florets
For the Kung Pao sauce:
1 small jar hosin sauce
2 to 3 tbsp chopped cashews
INSTRUCTIONS
Chop up the cauliflower and keep aside. Preheat the oven to 425 degrees F. Mix the cornstarch breadcrumbs, and the rest of the ingredients to make a batter. Let the batter sit for 10 seconds to thicken if it isn't thick. The cornstarch continues to thicken the batter, so as soon as it is a good not too watery consistency, start dipping the cauliflower in the batter, tap to drop excess and place on parchment lined baking sheet. If the batter thickens too much while working, add a tsp or more water and mix in and continue.
Bake for 30 minutes or longer until the florets are cooked through. Check with a toothpick/knife
Meanwhile heat the sauce. Add the nuts and mix for a few seconds, reduce heat to medium low and continue to cook 4 to 5 minutes. Stir occasionally.
Arrange the baked cauliflower in a shallow bowl in one layer. When ready to serve, Drizzle the sauce over each floret. Serve.
To store, store the baked cauliflower and sauce separately. Heat the sauce, pour over the florets. To serve with rice/cooked grains, double the sauce mix and bring to a boil to thicken, toss in the cauliflower and serve immediately over rice.

Cinnamon Roll Mug Cake
1/4 c flour
1/4 tsp baking powder
4 tbsp almond milk
1 tbsp honey or maple syrup
1/4 tsp vanilla extract
1 tbsp brown sugar
1/4 tsp cinnamon
1 banana

In a mug, stir all ingredients together except banana. Microwave for 1 min, 25 seconds. Slice banana, sprinkle a little additional cinnamon and top the mug cake and microwave for an additional 30 seconds.

Plan Jan 28- Feb 3

Spring semester is finally upon us. Here are the big lessons so far:
1. Snow sucks. sure, I like getting the occasional day off of work, and yeah, every once in a while the mandatory weekend in can be lovely, but why does it have to take so long to melt??? My running trail is out of commission for the time being, which means I am relegated to indoor cardio workouts and stealth neighborhood running.
2. Shopping and prep-cooking on Mondays isn't going to work this semester, so I've shifted my day 1 of planning (on which I grocery shop and do any prep-work or pre-cooking for the week) to Thursdays. We'll see how that works.
3.  I don't have time for lunch on Mondays and Wednesdays. I teach from 12-5. So, I'm going to have to play with how I eat lunches those days.  1130, when my office hours start, is too early for lunch, 5pm is too close to dinner. So, this week, I am going to try eating my lunch for breakfast, then having my breakfast smoothie for lunch- as I can take that to class with me.  Which will be funny, because my noon class students had a class with me earlier in the morning last semester and frequently saw me drinking my green smoothies.  Yesterday one of them commented that class this semester was later, so I will have had a chance to have my breakfast before.  Hahahaha. I guess I'll show them.

This weekend, I'm attending a cookbook club get-together that my friend, Cari, organized.  Of course, though, it's not a vegan book they've selected.  Everyone is to cook a recipe from the new Smitten Kitchen cookbook. My biggest issues with this book is that Deb Perelman is a FORMER vegetarian and that even though she said in an interview that she though that meat should really be only eaten once or twice a week, from an overview of her recipe index of the book, most seems to be meat-centered.  My friend sent me some recipes to look over, and it's going to be tough to veganize. In addition, I don't know if that's the purpose of the cookbook club.  I was under the impression that the purpose was to cook everything verbatim to the recipe to try out several at once.  I am impossible at following recipes verbatim. Sigh. But, I am going to make Spicy peanuts (a party snack, that should be pretty easy to tweak- I just will sub in Earth Balance for butter) and Wild Rice Gratin with Kale, Caramelized Onions, and baby Swiss (a vegetarian dish that I will have to veganize by subbing in EB for butter, Daiya for the Swiss, and veg broth for the chicken). Fortunately, my friend also chose to veganize one of the salad recipes, so there will be more than one thing I can eat there. In reality though, I'm probably just more anxious about socializing with strangers than I am about the food.....

Thursday
Run 4
Journey to handstand: headstand 2
Breakfast: sweet potato & baked tofu
Lunch: leftover buffalo chickpea sliders
Dinner: chickpea Buddha bowl

Friday
Run 8
Journey to handstand: handstand
Breakfast: blueberry bars 
Lunch: leftover Buddha bowl
Dinner: mushroom stroganoff

Saturday
Journey to handstand: kick ups
Breakfast: bagels & vegan cream cheese
Lunch: leftover mushroom stroganoff
Dinner: curried tofu avocado wraps

Sunday
Journey to handstand: misc prep
Breakfast: mango & pineapple
Lunch: leftover curried tofu avocado wraps
Dinner: cookbook club (wild rice gratin and spicy peanuts)

Monday
Walk
Journey to handstand: crow
Breakfast: club leftovers
Lunch: green smoothie
Dinner: hippie loaf with mash potatoes

Tuesday
Run 4
Journey to handstand: tripod
Breakfast: mango & pineapple
Lunch: leftover hippie loaf with mash potatoes
Dinner: firecracker Buddha bowl

Wednesday
Walk
Journey to handstand: headstand 1
Breakfast: leftover firecracker Buddha bowl
Lunch: green smoothie
Dinner: quick black bean burgers

Friday, January 22, 2016

Plan Jan 25-27

Because my spring semester schedule is different, I'm going to be shifting how I plan and shop. Thursdays will be my new day 1, when I shop and prep for the week.
If you don't know, I generally prep basics on day 1, things like pre-cooking rice or baking potatoes, and breakfast muffins.
My run schedule is also different this semester, and given the pounds of snow than need to melt away, I'm going to have to change my walking/running rotation.
So, right here I'm only planning through Wednesday.

Monday
30 min cardio/ 30 min strength training
Yoga Journey to handstand
Breakfast: green smoothie
Lunch: leftovers
Dinner: firecracker noodles

Tuesday
Run 4 miles
Yoga Journey to handstand
Breakfast: sweet potato
Lunch: firecracker noodles
Dinner: vegetable fried rice

Wednesday
Walk
Yoga Journey to handstand
Breakfast: green smoothie
Lunch: vegetable fried rice
Dinner: buffalo ranch sliders

Sunday, January 17, 2016

Vegan meal plan for 1 #2 (partial week)

Wednesday
Breakfast: date bars
Lunch: hummus wrap
Dinner: thyme white bean pot pie

Thursday
Breakfast: garbanzo patty sandwich
Lunch: thyme white bean pot pie
Dinner: cheezy taco bowl

Friday
Breakfast: date bars
Lunch: cheezy taco bowl
Dinner: firecracker noodles

Saturday
Breakfast: garbanzo patty sandwich
Lunch: firecracker noodles
Dinner: chickpea enchilada wraps

Sunday
Breakfast: garbanzo patty sandwich
Lunch: chickpea enchilada wraps
Dinner: crispy kung pao cauliflower

Cheesy taco bowl (makes 2 servings)
1½ cups cooked brown rice
1½-3 tsp Taco Seasoning
½ cup prepared black beans
¼ cup salsa
hot sauce
Quick Queso
1 cup (8-oz) soy or almond milk
⅓ cup nutritional yeast
3 tbsp flour
1 tsp onion powder
½ tsp garlic powder
¼ tsp chili powder

To make Queso: Whisk all ingredients together in a saucepan. Bring to a boil over medium heat, stirring often. Once it thickens slightly, set aside.
Directions:
1. Toss cooked rice with taco seasoning until it's lightly coated, or to taste.
2. Fold in beans.
3. Spoon into serving bowls and top with warm Quick Queso and cool salsa. Alternatively mix salsa into Queso.
4. Drizzle with hot sauce and garnish with cilantro if desired.

Thyme and white bean pot pie (makes 2 servings)
Ingredients
FILLING
2 tsp olive oil
1/4 white or yellow onion finely diced
Salt + Pepper to taste
1 cup carrots, peeled and finely chopped
3 Tbsp unbleached all purpose flour
1 cup vegetable broth
1 tsp thyme
1/2 can chickpeas
Pie crust
Instructions
Preheat oven to 400 degrees F
Heat a large pot over medium heat. Once hot, add oil and onion. Season with a pinch each salt and pepper and stir. Sauté until soft and translucent - 4-5 minutes.
Add carrots and season with a pinch more salt and pepper. Cook 2-3 minutes, then add flour and stir well to thoroughly coat.
Cook for 1 minute, then slowly add vegetable broth, whisking to prevent clumps.
Add thyme and white beans and bring the mixture to a simmer. Then lower heat to low and simmer for a few minutes. Cover and remove from heat while preparing crust.
At this time, scoop the white bean filling into the pie dish.
Bake pot pie for 35-40 minutes, or until the filling is bubbly and the pie crust is golden brown. Let cool 10 minutes before serving.

Firecracker noodles (makes 2 servings)
1 pkg extra-firm tofu
3-4 tbsp Sriracha (may reduce)
1 tbsp low-sodium soy sauce
1 tbsp sweetener (optional)
4-oz noodles
4-oz green beans
Directions:
1. Press tofu (directions in the forums) and then cube. If using tempeh, slice each package into 13 strips short-wise.
2. Arrange tofu or tempeh in a casserole dish, avoiding overlap where possible.
3. In a small bowl, whisk Sriracha with soy sauce. Taste, adding more Sriracha, soy sauce or sweetener (such as honey or agave nectar) as desired.
4. Thin with 1-3 tbsp water (so it's more like a sauce), then pour over top.
5. Cover, refrigerate, and marinate for at least 30 minutes.
6. Preheat oven to 350F and line a baking sheet with parchment paper.
7. Remove tofu or tempeh from marinade (reserve the marinade) and arrange in a single layer on your baking sheet.
8. Bake 20-40 minutes, or until crispy, turning a few times to cook all sides.
9. Cook noodles via package instructions, adding green beans a few minutes before the noodles are done to cook briefly and warm up (or steam separately).
10. Drain and rinse under cold water.
11. Return noodles to pot with green beans and add reserved marinade, stirring to lightly coat everything.
12. Add baked tofu or tempeh and use tongs to toss and mix in.
13. Heat over low for a few minutes to warm everything and thicken the sauce.

Chickpea enchilada wraps (makes 2 servings)
1/2 can chickpeas
1 tsp low-sodium soy sauce
1 tbsp taco seasoning
1 cooked sweet potatoes
2 flour tortillas
1 cup shredded cabbage
1/2 cup enchilada sauce (freeze the rest)
Directions:
1. Preheat oven to 400F and line a baking sheet with parchment paper.
2. Drain chickpeas but do not rinse.
3. In a mixing bowl, combine chickpeas with soy sauce and taco seasoning, stirring until evenly coated.
4. Place prepared chickpeas on your baking sheet and bake 20-25 minutes, or until golden and crispy but not hard.
5. Allow chickpeas to cool slightly, then mash with a fork until no whole beans are left but it's still chunky. Set aside.
6. In another bowl, mash cooked sweet potatoes with a fork or potato masher, adding a little Taco Seasoning if desired.
7. Spread mashed potatoes on each tortilla.
8. Top with mashed chickpeas, shredded cabbage and guacamole. (Alternatively, toss cabbage with guacamole for a slaw).
9. Drizzle enchilada sauce in wrap and roll- up OR roll-up and drizzle sauce over top.

Crispy Kung Pao Cauliflower
INGREDIENTS
For the Baked Crispy Cauliflower
¼ cup + 1 tbsp corn starch or other starch
¼ cup + 2 tbsp bread crumbs (use gluten-free crumbs to make gf)
¼ cup + 1 tbsp or more water
2 tsp soy sauce
¼ tsp salt
1 tsp oil
1 medium head of cauliflower, chopped into florets
For the Kung Pao sauce:
1 small jar hosin sauce
2 to 3 tbsp chopped cashews

INSTRUCTIONS
Chop up the cauliflower and keep aside. Preheat the oven to 425 degrees F. Mix the cornstarch breadcrumbs, and the rest of the ingredients to make a batter. Let the batter sit for 10 seconds to thicken if it isn't thick. The cornstarch continues to thicken the batter, so as soon as it is a good not too watery consistency, start dipping the cauliflower in the batter, tap to drop excess and place on parchment lined baking sheet. If the batter thickens too much while working, add a tsp or more water and mix in and continue.
Bake for 30 minutes or longer until the florets are cooked through. Check with a toothpick/knife
Meanwhile heat the sauce. Add the nuts and mix for a few seconds, reduce heat to medium low and continue to cook 4 to 5 minutes. Stir occasionally.
Arrange the baked cauliflower in a shallow bowl in one layer. When ready to serve, Drizzle the sauce over each floret. Serve.
To store, store the baked cauliflower and sauce separately. Heat the sauce, pour over the florets. To serve with rice/cooked grains, double the sauce mix and bring to a boil to thicken, toss in the cauliflower and serve immediately over rice.

Plan Jan 18-24

Monday
Run 4
Journey to handstand: Crow
Breakfast: date bars
Lunch: leftovers
Dinner: buffalo baked falafels

Tuesday
Run 4
Journey to handstand: Tripod
Breakfast: date bars
Lunch: buffalo baked falafels
Dinner: Maui jackfruit tacos

Wednesday
Run 4
Journey to handstand: headstand 1
Breakfast: date bars
Lunch: Maui jackfruit tacos
Dinner: thyme white bean pot pie

Thursday
Run 4
Journey to handstand: headstand 2
Breakfast: date bars
Lunch: thyme white bean pot pie
Dinner: cheezy taco bowl

Friday
Run 7
Journey to handstand: handstand
Breakfast: garbanzo patty sandwich
Lunch: cheezy taco bowl
Dinner: firecracker noodles

Saturday
Journey to handstand: kick ups
Breakfast: smoothie
Lunch: firecracker noodles
Dinner: chickpea enchilada wraps

Sunday
Journey to handsatnd: misc prep
Breakfast: smoothie
Lunch: chickpea enchilada wraps
Dinner: crispy kung pao cauliflower

Saturday, January 16, 2016

Inversions Instagram schedule

My 100 days of crow was amazing. So I thought I'd do 365 days working towards inversions. Well, I guess that wasn't structured enough,  as I've already faltered.
I've put together a weekly schedule of arm balances and inversions. Hopefully this will keep me on track. I'll be posting pictures every day on my IG account, @zuzubeat as well in an exercise group I belong to.

Mondays- Crow
Tuesday- Tripod
Wednesday- Headstand 1
Thursday- Headstand 2
Friday- Handstand
Saturday- Kick ups
Sunday- Miscellaneous prep work

Wednesday, January 6, 2016

Plan Jan 11 - 17

Monday:
Walk
Toned Core Cody Workout
TotalCoaching Downdog/ plank workout
Yoga Inversion prep
Breakfast: Green Smoothie
Lunch: leftovers
Dinner: Tofu potato bowl with spinach & peanut sauce

Tuesday:
Run 4
Toned Legs Cody Workout
TotalCoaching Yoga workout
Yoga Inversion prep
Breakfast: Tofu sandwich
Lunch: leftover tofu potato bowl
Dinner: Mediterranean nachos

Wednesday:
Walk
Toned Arms Cody Workout
TotalCoaching Lower Body Strength training
Yoga Inversion prep
Breakfast: Green Smoothie
Lunch: Mediterranean nachos
Dinner: Quatro Verde bowl

Thursday:
Run 4
Toned Booty Cody Workout
TotalCoaching Yoga workout
Yoga Inversion prep
Breakfast: Garbanzo salsa sandwich
Lunch: Quatro Verde bowl
Dinner: Quick burgers

Friday:
Run 6
Toned Body Cody Workout
Yoga Inversion prep
Breakfast: Green Smoothie
Lunch: Quick burgers
Dinner: Chickpea pumpkin curry

Saturday:
Walk
TotalCoaching Upper body strength training
Yoga Inversion prep
Breakfast: birthday cake oatmeal
Lunch: Chickpea pumpkin curry
Dinner:  Teriyaki stir fry noodles

Sunday:
TotalCoaching Core work Tabata
Yoga Inversion prep
Breakfast: Blueberry scones
Lunch: Teriyaki stir fry noodles
Dinner: "Beef" stew

Monday, January 4, 2016

Sloth's Vegan Meal plan for 1 (on a budget)

So many of you asked for this meal plan, I decided it would be easier to just post it here.
These recipes are largely not my own. I have a wide array of cookbooks that I draw from. If you'd like the source of anything, please let me know.
I'm also happy to answer any questions!

Vegan meal plan Jan 4-10
Monday:
Breakfast: Breakfast Quesadilla
Lunch: Burrito Bowl
Dinner: Portobello Steak with Potato

Tuesday:
Breakfast: Hummus & Tomato Pita
Lunch: Portobello Steak with potato
Dinner: Curried Rice Bowl

Wednesday:
Breakfast: Blueberry Muffin for 1
Lunch: Curried Rice Bowl
Dinner: Chinese Crunch Salad

Thursday:
Breakfast: Crumbled Blueberry Pie
Lunch: Chinese Crunch Salad
Dinner: Infinite Tofu Tacos

Friday:
Breakfast: Blueberry Muffin for 1
Lunch: Infinite Tofu Tacos
Dinner: Pad Thai Pizza

Saturday:
Breakfast: Hummus & Tomato Pita
Lunch: Pad Thai Pizza
Dinner: Chipotle and Kale Quesadilla with fried plantain

Sunday:
Breakfast: Crumbled Blueberry Pie
Lunch: Chipotle and Kale Quesadilla with fried plantain


Shopping List:
Produce:
Bananas (1 for meal, remainder for snacks)
1 head iceberg lettuce
3 tomato
8 green onions
1 onion
1 head garlic
2 Portobello mushrooms
2 white potatoes
1 pkg kale
2 pkg shredded cabbage
8 oz blueberries
3 carrot
1 red bell pepper
1 lime
1 plantain
Small Jar PB
1 pkg 8 tortillas
1 pkg pitas
1 can vegetarian refried beans
1 small package frozen corn
1 small package frozen mixed vegetables
1 small jar salsa
1 container hummus
1 small package brown rice
1 can vegetable broth
1 can chickpeas
1 small can tomato sauce
1 chipotle pepper in adobo sauce
3 oz dry pasta
Asian Ginger Dressing
Small container rolled oats
1 small container soy or almond milk
1 6 oz container vegan yogurt (optional)
If you can get Gardein Chipotle Lime or Fish filets.
If not, get :
1 pkg extra firm tofu
Panko

I haven’t listed all of the spices on the shopping list- a lot of them are optional. Make do. I’ve listed on the list the important things.
I also didn’t list on the shopping list basic items like flour and baking powder- I assume you have access to those.

Every day, these meal plans are about 1000 calories.  Supplement with a snack of fruit or veggies if needed.
Monday:
Breakfast: Breakfast Quesadilla
1 tbsp peanut butter
1 tortilla
1 banana sliced
Ground cinnamon

Directions:
Heat skillet over medium-high heat. Spread PB on half of tortilla, top with banana and cinnamon. Fold in half. Press quesadilla on the hot skillet and cook both sides until golden, 3-5 minutes. Cut into quarters and enjoy!
272 calories, 9.4g fat, 42.3g carbs, 6.5g fiber, 11.1 g sugar, 9g protein

Lunch: Burrito Bowl
4 c. chopped lettuce
¾ c vegetarian refried beans
1 tomato, diced
2 green onions, sliced
1/3 c corn
½ c salsa

Directions:
Place cold lettuce in bowl. Top with warmed beans, diced tomato, green onion, corn, and salsa.
337 calories, 6.4g fat, 60g carbs, 18.5g fiber, 12.7g sugars, 17.3g protein

Dinner: Portobello Steak with Potato
Makes 2- eat one serving now, save one serving for lunch tomorrow
1 tsp thyme
1 tsp chives
½ tsp basil
½ c water
½ small onion, minced
1 garlic clove, minced
3 tbsp balsalmic vinegar (if you have it- if not, use soy sauce)
2 portobello mushrooms, stems removed
Salt and pepper to taste
2 potatoes, quartered

Line a pan with a thin layer of water. Cook onion and garlic over high heat for about 2 minutes.  Once the liquid starts to bubble, add vinegar (or soy sauce), and spices. Reduce heat to medium, add another ¼ c of water, and bring to a boil.  Add the mushrooms and cook for 5 minutes. Gently flip mushrooms over and cook for another 5 minutes, adding more water as necessary.  Cook until mushrooms are soft and tender. Remove from heat, sprinkle with salt and pepper.

For potatoes, add potatoes and several cups of water to a pot. Bring to a boil, then lower the heat and simmer at low until the potatoes are soft to the fork.  Serve with salt and pepper.
309 calories, .67g fat, 66.57g carbs, 11.1g fiber, 7.24g sugars, 9.4g protein



Tuesday:
Breakfast: Hummus & Tomato Pita
1 pita
¼ c hummus
1 tomato, sliced
1 green onion sliced
Black pepper to taste

Toast pita. Mix green onion with black pepper into hummus. Slather on pita and top with tomato slices.
250 calories, 7g fat, 30.3g carbs, 9.8g fiber, 5.1g sugars, 15.1g protein

Lunch: Portobello Steak
Leftovers from yesterday…

Dinner: Curried Rice Bowl
Makes 2- eat one serving now, save one serving for lunch tomorrow
½ c uncooked brown rice
1 c vegetable broth
1 ½ tsp curry powder
½ tsp onion powder
¼ tsp chili powder
2 Tbsp tomato sauce
8 oz stir fry vegetables
3/4c chickpeas
2 c kale

In a medium saucepan, combine rice with broth, curry powder, onion powder, chili powder, and a dash of (if you have it ) cumin, paprika, cinnamon, and turmeric. Cover and bring to a boil. Once boiling, reduce heat to low and simmer undisturbed for 40-45 minutes (until rice is fully cooked). While still hot, stir in tomato sauce. Steam veggies in microwave, and mix with chickpeas.  Steam kale in microwave. Layer in bowls, rice on bottom, then kale, then veggies& chickpeas.
385 calories. 4.8g fat, 70.8 carbs, 6g fiber, 4.5 sugars, 13.9g protein

Wednesday:
Breakfast: Blueberry Muffin for 1
3 Tbsp flour
2 tsp sugar
1 Tbsp honey
1 Tbsp almond milk
¼ tsp baking powder
2 Tbsp blueberries

Preheat oven 350F. Mix all ingredients in a bowl. Bake in a lined muffin cup for 15-20 mins.
193 calories, 0.5g fat, 46.3g carbs, 1.1g fiber, 27.1g sugars, 2.6g protein

Lunch: Curried Rice Bowl
Leftovers from yesterday

Dinner: Chinese Crunch Salad
Makes 2- eat one serving now, save one serving for lunch tomorrow
3 oz dry pasta
1 cup shredded cabbage
¾ cup chickpeas
1 carrot
1 red bell pepper
2 green onions
¼ c Asian Ginger dressing

Cook pasta. Drain, rinse under cold water. Set aside. In a large bowl, toss cooked pasta with remaining ingredients and dressing. Serve chilled.
418 calories, 4.5g fat, 75.7g carbs, 13.3g fiber, 18.6g sugars, 18g protein

Thursday:
Breakfast: Crumbled Blueberry Pie
½ c frozen blueberries
1 ½ Tbsp honey
1 Tbsp flour
3 Tbsp dry rolled oats
3 oz plain vegan yogurt (this is ½ an individual container)

Preheat oven to 350F and place blueberries in dish on top of the stove to thaw. In a small bowl, mix honey, flour, and oats together. Pat oat mixture down on top of berries. Bake until berries are bubbling and oat mixture is crisp- usually about 5-12 minutes. Top with yogurt and serve.
269 calories, 2.5g fat, 54.2g carbs, 3.5g fiber, 37.4g sugars, 8.6g protein

Lunch: Chinese Crunch Salad
Leftovers from yesterday

Dinner: Infinite Tofu Tacos
Makes 2- eat one serving now, save one serving for lunch tomorrow
4 Flour tortillas (small- or 2 large)
1 batch Fried Tofu
1 c shredded lettuce

Fried Tofu:
8 oz firm tofu, drained and pressed
1/4 c flour
1 tsp garlic powder
1 tsp paprika
1 tsp salt
½ tsp black pepper
1/8 c water
½ c panko
Canola oil for frying

In one bowl, mix the flour and spices. In a second bowl put panko. Heat ¼ inch of oil in a frying pan over medium heat. Cut tofu into triangle slabs. Dip first in flour, second in panko, then drop in oil. Fry the tofu in batches of 3-4 pieces for about 2 minutes each side. Set on paper towels to drain.
If you have access to Gardein’s Chipotle Lime Chickn fingers or the like, you can replace this step.


To assemble the tacos:
Place ¼ of the lettuce in the bottom of each taco, top with tofu and a dollop of salsa.

Too many variables for me to calculate calories. It’s okay.

Friday:
Breakfast: Blueberry Muffin for 1
See Previous Recipe

Lunch: Infinite Tofu Tacos
Leftovers from Yesterday

Dinner: Pad Thai Pizza
Makes 2- eat one serving now, save one serving for lunch tomorrow
4 tsp Peanut Butter
½ c hummus
Juice from 1 lime
Hot sauce to taste
2 pitas
2 c shredded cabbage
2 carrots, shredded
2 green onions, sliced

In a small bowl, whisk peanut butter, hummus, and lime juice together. Add hot sauce to taste. Spread on toasted pita. Top with shredded cabbage, carrots, onions, and a drizzle of hot sauce.
420 calories, 15.2g fat, 60.5g carbs, 14.1g fibre, 7.1g sugars, 17.2g protein

Saturday:
Breakfast: Hummus & Tomato Pita
See previous recipe

Lunch: Pad Thai Pizza
Leftovers from yesterday

Dinner: Chipotle and Kale Quesadilla with fried plantain
Makes 2- eat one serving now, save one serving for lunch tomorrow
1 c vegetarian refried beans
1 Tbsp minced Chipotle in Adobo sauce
2 garlic cloves, chopped
2 c kale, steamed
2 tortillas

Heat skillet over medium-high heat. Cook garlic in thin layer of oil. Mix garlic, chipotle, and beans together. Spread beans on half of tortilla. Fold in half. Press quesadilla on the hot skillet and cook both sides until golden, 3-5 minutes. Cut into quarters and enjoy!

For Plantains:
Slice plantain into 1/2 inch slices. Heat oil in a pan, and fry plantains on each side until golden.
372 calories, 12.4g fat, 52.3g carbs, 9.5g fiber, 15.1 g sugar, 11g protein


Sunday:
Breakfast: Crumbled Blueberry Pie
See previous recipe

Lunch: Chipotle and Kale Quesadilla with fried plantain

Leftovers from yesterday

Sunday, January 3, 2016

Plan Jan 4-10, 2016



Monday:
Run 4
Toned Core Cody Workout 
TotalCoaching Downdog/ plank workout
Yoga Inversion prep
Breakfast: Smoothie
Lunch: Leftover "Crabthin" salad
Dinner: Portobello Steak with Potato

Tuesday:
Walk
Toned Legs Cody Workout 
TotalCoaching Yoga workout
Yoga Inversion prep
Breakfast:Lemon Zucchini muffins
Lunch: Portobello Steak with potato
Dinner: Curried Rice Bowl

Wednesday:
Run 4
Toned Arms Cody Workout 
TotalCoaching Lower Body Strength training
Yoga Inversion prep
Breakfast: Lemon Zucchini muffins
Lunch: Curried Rice Bowl
Dinner: Chinese Crunch Salad

Thursday:
Walk
Toned Booty Cody Workout 
TotalCoaching Yoga workout
Yoga Inversion prep
Breakfast: Crumbled Blueberry Pie
Lunch: Chinese Crunch Salad
Dinner: Infinite Tofu Tacos

Friday:
Run 6
Toned Body Cody Workout 
Yoga Inversion prep
Breakfast: Lemon Zucchini muffins
Lunch: Infinite Tofu Tacos
Dinner: Pad Thai Pizza

Saturday:
Walk
TotalCoaching Upper body strength training 
Yoga Inversion prep
Breakfast:Smoothie
Lunch: Pad Thai Pizza
Dinner: Chipotle and Kale Quesadilla with fried plantain

Sunday:
TotalCoaching Core work Tabata 
Yoga Inversion prep
Breakfast: Crumbled Blueberry Pie
Lunch: Chipotle and Kale Quesadilla with fried plantain
Dinner: Spinach Artichoke Soup