Breakfast: Peanut-Butter-Banana Overnight Oats
Notes
If you love chocolate, add 1-2 teaspoons cocoa/cacao powder when you add the peanut butter
Ingredients
- 3/4 cup unsweetened almond milk
1 very ripe banana
1 tablespoon peanut butter
1/3 cup rolled oats
Directions
- Whisk together the milk, banana, and peanut butter.
- Stir in the oats, cover, and refrigerate overnight.
- In the morning, stir before serving. If you prefer a warm breakfast, you can heat your oats in the microwave for 30 seconds to take the chill out.
Calories: 323.9
Protein: 10.7 grams
Carbohydrate: 50.2 grams
Dietary Fiber: 8.555 grams
Total Sugars: 16.2 grams
Total Fat: 14.7 grams
Saturated Fat: 2.079 grams
Lunch: Cauliflower-Quinoa Frittata
Note: This recipe uses cauliflower prepped on day one and the rest of the quinoa from day three.
Ingredients
- 1/2 cup chopped cauliflower
1/3 cup diced celery
1/4 cup diced onion
1 tablespoon olive oil
3/4 cup cooked quinoa
2 eggs, beaten
Pinch of sea salt
Directions
- Sauté the cauliflower, celery, and onion in olive oil over medium heat until tender and golden, about 10 minutes.
- Stir in the quinoa, and heat through.
- Whisk 1 tablespoon water into the beaten eggs, and pour the mixture over the veggies and quinoa.
- Continue to cook on the burner until the egg is firm, about 4 minutes. Then transfer to the broiler, and cook until the top is puffy and golden, about 1-2 more minutes.
Nutrition
- Calories per serving
- 432
Dinner: Veggie Tacos
Ingredients
- 1 cup shredded carrot
3 teaspoons olive oil, divided
2 teaspoons apple cider vinegar
1/4 teaspoon chili powder
1/8 teaspoon coarse sea salt
1/2 cup rinsed and drained canned white beans, lightly mashed
1/4 avocado, lightly mashed
2 sprouted-corn tortillas
Directions
- Combine the carrot, 2 teaspoons of olive oil, vinegar, chili powder, and sea salt in a bowl, and set aside.
- Heat the tortillas in a skillet with the remaining teaspoon of oil over medium heat until warmed through.
- Top each tortilla with half the bean mixture, half the carrot slaw, and half the avocado.
Calories: 490.6
Protein: 14.4 grams
Carbohydrate: 65.9 grams
Dietary Fiber: 15.1 grams
Total Sugars: 6.344 grams
Total Fat: 20.7 grams
Saturated Fat: 2.977 grams
Snack: Banana Smoothie Muffin
Note: Eat one muffin baked on day one.
Treat: "Cheesy" Kale Chips
Ingredients
- 1/2 tablespoon refined coconut oil or vegetable oil
1 1/2 tablespoons unsalted, raw cashews
1/2 teaspoon fresh lemon juice
3 tablespoons nutritional yeast
1 teaspoon soy sauce
1/3 teaspoon Dijon mustard
1/2 garlic clove
1/4 bunch curly kale, stems removed and broken up into 2-inch pieces
Directions
- Preheat the oven to 200ºF. Line 2 baking sheets with the parchment paper.
- In a food processor, grind the coconut oil and cashews together until the mixture resembles peanut butter. Add and process all the remaining ingredients except for kale.
- In a large, clean, and dry bowl, combine the cheesy mixture with the kale. With your fingers, rub the cheese mixture into the kale leaves until each piece is thoroughly coated.
- Bake for 1 hour or until the kale is dry and crisp; there should be no moistness. If a few larger pieces are not cooked thoroughly, return the undercooked pieces to the oven for another 20 minutes, or until they are dry. Store the kale chips in an airtight container for up to 3 days.
Calories: 159.6
Protein: 7.98 grams
Carbohydrate: 11.8 grams
Dietary Fiber: 3.3 grams
Total Sugars: .629 gram
Total Fat: 10.6 grams
Saturated Fat: 5.595 grams