How are everyone’s January resolutions coming along? I’m still going strong with my no gluten/no dairy/no artificial sweetener experiment…so far I haven’t noticed any changes but we’ll see what happens with my stomach when I reintroduce them in a couple of weeks. Oh, and you wouldn’t be able to tell by what I’m posting on here that I’m doing this little experiment. Right now I’m about a month behind on posts. Oops.
You may remember the Tofu Stir Fry recipe that I posted a while back. If you’ve never tried tofu, I honestly think it’s worth giving it a whirl. But if you know you don’t like it or just don’t want to try, use chopped up chicken instead. Too easy.
Enjoy your week!
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Beet and Goat Cheese Citrus Salad
- Dinner: Tofu Stir Fry
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken, Veggies, and Purple Sweet Potato
- Dinner: Beet and Goat Cheese Citrus Salad
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Tofu Stir Fry
- Dinner: Chicken, Veggies, and Purple Sweet Potato
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Beet and Goat Cheese Citrus Salad
- Dinner: Tofu Stir Fry
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken, Veggies, and Purple Sweet Potato
- Dinner: Beet and Goat Cheese Citrus Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Tofu Stir Fry
- Dinner: Chicken, Veggies, and Purple Sweet Potato
The Snack Ideas:
- Broccoli or cauliflower and hummus
- Cinnamon brown rice cakes with peanut butter
- Plantain Chips with flavored tuna packets
- Blueberries
- Apples
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Blueberry Almond Baked Protein Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Whipped Vanilla whey protein
- 1 cup applesauce
- 1/4 cup maple syrup
- 2 egg whites
- 1 tsp almond extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 tbsp almond butter
- 3 tbsp almond slivers
- 1 cup blueberries
Instructions
- Pre-heat oven to 350 degrees.
- Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
- Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
- Add remaining wet ingredients and stir until just combined, then fold in blueberries.
- Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet. Top with almond slivers.
- Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).
Tips & Tricks
Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)
Scan this barcode into My Fitness Pal to log a Blueberry Almond Oatmeal Muffin!
Egg White Slices
Servings: servings
Ingredients
- 3 cups egg whites
Instructions
- Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
- Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.
- Remove from pan and slice into 6 pieces.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (8%)
Scan this barcode into My Fitness Pal to log an egg white slice!
Tofu Stir Fry
Servings: servings
Ingredients
- 16 oz extra firm tofu
- 8-10 mini sweet peppers, sliced, (120 grams)
- 2 cups zucchini, chopped, (400 grams)
- 15 spears asparagus, chopped, (175 grams)
- 2/3 cup brown jasmine rice, cooked according to package directions
- 1/2 tbsp olive oil
- 1/2 tsp arrowroot flour
- Optional toppings: sliced green onion and sesame seeds
Marinade
- 1 lime, juiced
- 2 tbsp low sodium soy sauce
- 1 tbsp rice vinegar
- 2 tsp freshly grated ginger
- 1 tsp honey
- 1 tsp sesame oil
- 1/2 tsp garlic powder
Instructions
- Line a dinner plate with paper towels and place block of tofu on top. Add another layer of paper towels on top of tofu and top with another dinner plate. Set aside in the refrigerator for 30-45 minutes.
- Cut drained tofu into approx. 1/2″ cubes.
- Whisk together all marinade ingredients. Pour half over sliced tofu and toss gently to coat. Set aside remaining marinade.
- Heat a large skillet or wok over high heat, then add olive oil and swirl around the pan. Add vegetables and toss to stir-fry for 4-5 minutes or until tender-crisp. Set aside on a baking sheet or large plate.
- Add tofu to the hot skillet or wok, tossing to sear all sides until lightly browned (5-6 minutes). Add the remaining marinade.
- As the tofu continues to cook, whisk arrowroot flour into 2 tbsp of water. Add mixture to wok or skillet and gently mix. Bring to a boil, then return veggies to the wok and toss until evenly coated.
- Serve with rice.
Tips & Tricks
Nutrition Information
Calories: 289kcal (14%), Carbohydrates: 35g (12%), Protein: 17g (34%), Fat: 10g (15%), Sodium: 304mg (13%), Potassium: 427mg (12%), Fiber: 5g (21%), Sugar: 6g (7%)
Scan this barcode into My Fitness Pal to log a serving of Tofu Stir Fry!
Beet and Goat Cheese Citrus Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 8 cups arugula
- 2 cups beets, peeled and chopped, (600 grams)
- 3.5 oz goat cheese crumbles
- 1/4 cup roasted and salted pumpkin seeds
- Zest of 1 orange
- Salt and pepper to taste
Dressing
- 1/4 cup orange juice
- 2 tbsp red wine vinegar
- 1 tbsp olive oil
- 1 tbsp honey
- Salt and pepper to taste
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with foil. If desired, toss beets in about 1-2 tsp of olive oil and season with salt and pepper. Arrange in single layer on baking sheet and roast for 35 minutes or until fork tender.
- Season chicken breast with salt and pepper and grill until cooked through. Allow to rest for about 5 minutes, then slice thinly.
- Whisk together all dressing ingredients and set aside.
- Divide arugula, beets, chicken breast, pumpkin seeds, goat cheese, and orange zest evenly into 4 serving bowls. Top with dressing before serving.
Nutrition Information
Calories: 309kcal (15%), Carbohydrates: 17g (6%), Protein: 33g (66%), Fat: 12g (18%), Cholesterol: 67mg (22%), Sodium: 279mg (12%), Potassium: 717mg (20%), Fiber: 3g (13%), Sugar: 12g (13%)
Scan this barcode in My Fitness Pal to log a serving of Beet and Goat Cheese Citrus Salad!
Rotisserie Chicken with Steamed Veggies and Purple Sweet Potatoes
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 2 medium purple sweet potatoes, chopped, (300 grams)
- 1 12 oz bag Pictsweet Steam’ables Spring Vegetable Mix
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tsp olive oil
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with foil or SILPAT.
- Toss purple sweet potatoes with olive oil and Flavor God seasoning. Bake at 400 degrees for 20-25 minutes or until potato chunks can easily be pierced with a fork.
- Cook frozen veggies according to package directions.
- Divide chicken, potatoes, and veggies evenly among 4 containers.
Nutrition Information
Calories: 281kcal (14%), Carbohydrates: 32g (11%), Protein: 28g (56%), Fat: 4g (6%), Cholesterol: 48mg (16%), Sodium: 500mg (22%), Potassium: 463mg (13%), Fiber: 4g (17%), Sugar: 4g (4%)
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