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.
Freeze the remaining portion of the tofu scramble for a quick and healthy breakfast after you have completed this two-week plan. Freezing the tofu will give it a more “meaty” texture that you might enjoy more.
1 small sweet potato, cut into 1/2-inch cubes
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
- Place the sweet potato cubes in a large skillet, and 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-high heat for seven minutes. Add the crumbled tofu, garlic powder, cumin, salt, and turmeric. Cook for five or so minutes on medium heat, 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
- Potatoes, Breakfast/Brunch
- 2 servings
- Cook Time
- 40 min
- Calories per serving
Lunch: Soba Noodles Soup
Note: Heat and eat the leftover serving of soup from last night’s dinner.
Dinner: Salmon-Quinoa Cakes With a Side of Kale
Note: This recipe uses quinoa made on day three. Save 1/4 of this bunch of kale to use 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.
1 5-ounce can wild-caught salmon, 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
- Mix 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-high heat until cooked through and golden on both sides, about 8 minutes, flipping once.
- Sauté the kale in the remaining 1/2 teaspoon olive oil until just wilted, about 4 minutes, and serve the salmon patties over the kale.
Protein: 40 grams
Carbohydrate: 37 grams
Dietary Fiber: 6 grams
Total Sugars: 1.592 grams
Total Fat: 23.7 grams
Saturated Fat: 4.857 grams
- Main Dishes
- Makes 1 serving
Snack: Avocado-Salmon Salad on Cucumber Slices
Note: Spread the salmon salad left over from yesterday’s lunch on cucumber slices from 1/2 of the cucumber.
Protein: 9.443 grams
Dietary Fiber: 4.2 grams
Total Sugars: 2.374 grams
Total Fat: 9.223 grams
Saturated Fat: 1.567 grams
Treat: Bruléed Banana
1 large ripe banana, sliced in half lengthwise
2 teaspoons coconut oil
2 pinches of powdered ginger
- Drizzle the 1 teaspoon oil over each of the cut sides of the banana.
- Sprinkle a pinch of ginger on top of each.
- Place under a high broiler until the banana slices are golden, about 3 minutes.
Protein: 1.482 grams
Carbohydrate: 31.1 grams
Dietary Fiber: 3.536 grams
Total Sugars: 16.6 grams
Total Fat: 4.978 grams
Saturated Fat: 4.07 grams
- Makes 1 serving
Source: Pop Sugar