Shopping List this week
7 Breakfasts:
7 dinners
Banana "Pudding" (3 servings)
3 banana
24 oz. silken tofu (comes in 12.3 oz). buy 2
24 oz. silken tofu (comes in 12.3 oz). buy 2
Cuban Breakfast (2 days)
6 oz. black beans
2 oz. plain yogurt
1/2 cup salsa
1 ripe banana
non-stick spray
2 oz. plain yogurt
1/2 cup salsa
1 ripe banana
non-stick spray
Oat Bran Pancakes (makes one breakfast) (2 days)
6 T. Oat Bran (unprocessed, raw oat bran).
6 T. water (or milk, subtract form your daily protein!)
1 Egg
1/4 to 1/8 t. Baking Soda
1/2-1 t. Grapeseed oil ?
Stevia (or your sweetener of choice, optional)
Cinnamon (I like a lot! but it’s optional)
6 T. Oat Bran (unprocessed, raw oat bran).
6 T. water (or milk, subtract form your daily protein!)
1 Egg
1/4 to 1/8 t. Baking Soda
1/2-1 t. Grapeseed oil ?
Stevia (or your sweetener of choice, optional)
Cinnamon (I like a lot! but it’s optional)
Berry “Syrup”
it’s a delicious alternative to syrup!
2 cups of frozen mixed berries
1 t. lemon juice (or more, to taste)
1 packet or spoonful of Stevia (or sweetener of your choice)
Cinnamon (to taste, optional)
2 cups of frozen mixed berries
1 t. lemon juice (or more, to taste)
1 packet or spoonful of Stevia (or sweetener of your choice)
Cinnamon (to taste, optional)
7 Lunches
Pizza Omelette (make 2)
1 egg
2 Tbsp. tomato paste
1 tsp oregano
1/2 tsp pepper
1 tsp onion flakes
1 oz. mozarella cheese; sliced or shredded
Non-stick spray
2 Tbsp. tomato paste
1 tsp oregano
1/2 tsp pepper
1 tsp onion flakes
1 oz. mozarella cheese; sliced or shredded
Non-stick spray
Eggless Vegetarian Egg Salad (make 3)
4 oz. tofu (firm), drained
1 tsp. apple cider vinegar
1 pk. artificial sweetener
2 tsp mustard
1/2 tsp. turmeric
1 tbsp. diced celery
1 tbsp. diced onion
dash of paprika & pepper
1 tsp. apple cider vinegar
1 pk. artificial sweetener
2 tsp mustard
1/2 tsp. turmeric
1 tbsp. diced celery
1 tbsp. diced onion
dash of paprika & pepper
Other protein:
Tempeh burgers
Vinegar Coleslaw
- 2 lg carrots, grated
- 1 chayote squash, julienned
- juice of 1-2 limes
- 16 c shredded cabbage
- 1 lg onion, minced
- 1 lg bell pepper, diced (any color)
- 1/2 T celery seed
- 1/2 T dry mustard
- 1 t kosher or sea salt
- dash pepper
- 1 1/2 c vinegar (white, rice, cider, or combination)
- 1 t to 1 T oil (make it as low-fat as you choose, but it does need at least 1 t to develop the flavors)
- liquid sweetener to taste (but only after coleslawhas marinated overnight)
Roast Vegetables
butternut pumpkin
p.m. Fruit for snacks
7 dinners
Tofu in Curry & Faux-Coconut Milk
- 1 tsp peanut oil
- 1 leek, thinly sliced
- Mixed chopped green, red or yellow bell peppers and serrano chiles. Total leek and peppers should equal 2 cups.
- 2 teaspoons green Thai curry paste (condiment) [1]
- 2 teaspoons alcohol-free Coconut Seasoning [2]
- 1/2 cup minus 1 tablespoon Vegetarian Stock
- 6 ounces firm tofu, sliced into cubes
- 1/2 cup unsweetened soy milk
- Pinch dried cilantro leaves
- Non-stick cooking spray
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