VEGAN WEIGHT LOSS MEAL PLAN #2 / SANDWICHES. TOFU SCRAMBLE. CHOCOLATE STRAWBERRIES

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RECIPES & NUTRITIONAL INFORMATION

Tofu scramble with fiesta potatoes

1/2 block firm tofu
1/2 red pepper diced
2 tbsp jalapeños
2 tbsp chopped onion
2 cup spinach
1 medium potato chopped
1 tsp chili powder
1 tsp garlic powder
1 tsp turmeric
1/2 tsp black salt

Add your potato, chili powder, garlic powder, onion, jalapeno and red pepper into a skillet with 1/2 cup of water. Cover and cook 10-15 minutes or until potatoes are soft. In a bowl tear your tofu into pieces and mix together with turmeric and black salt. Add tofu into the pan, top with spinach and cook 5 minutes or until warm. Serve with a piece of whole wheat bread and a side of salsa.

495 calories
63/16/21
77g carbs - 9g fat - 30g protein

Veggie sandwich with fruit

Hummus (makes 4 servings)
2 tbsp sun dried tomato soaked
2 cloves garlic
1 tbsp lemon juice
1 tsp Italian herbs
2 tbsp Tahini
1/4-1/2 cup water
1 can cannellini beans rinsed/drained
Salt and pepper to taste

Sandwich ingredients
2 p whole grain toast or wrap
Avocado
Greens/cucumber/tomato/sprouts/onion

1 cup blueberries & strawberries or other fruit

Blend your hummus ingredients in a blender till smooth. Top bread with hummus and veggies. Serve with a side of fruit.

575 calories
74/13/13
110g carbs - 9g fat - 19g protein

Broccoli cheddar soup

1 large potato (300) chopped
1/4 c nutritional yeast
1 tsp garlic powder
1 tsp better than bullion
2 cup broccoli
1 tsp red pepper flakes (optional)
4 cups Water
1 c steamed rice Rice

Add your potato, water, garlic and bouillon into a saucepan. Bring to a boil, reduce heat to a simmer, cover and cook 10 minutes. Add in your broccoli and cook another 5 minutes or until broccoli is tender. Add in your nutritional yeast and red pepper flakes and blend with an immersion blender until smooth. Serve over 1 cup of steamed rice.

554 calories
82/2/16
112g carbs / 2g fat / 21g protein

Dessert chocolate covered strawberries
1 Cup strawberries
2 tbsp maple syrup
1 tbsp coco powder

In a small bowl whisk together maple syrup and cocoa powder until it becomes a chocolate sauce. Dip strawberries or other fruit in sauce.

163 calories
91/5/4
41g carbs - 1g fat - 1g protein

Totals
1787
75/10/15
340g carbs - 21g fat - 71g protein


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