This day menu contains the daily requirements for all essential amino acids, vitamins, minerals, fiber and essential fatty acids. Calculated with the Cronometer app.
NUTRITION FACTS
Calories 2136 kcal | Protein 105 g | Carbs 326 g | Fats 58 g
DAY MENU
Breakfast
Overnight oats. Mix in a jar and leave in the fridge overnight:
- 3/4 cup rolled oats
- 3/4 cup almond milk
- 1 tbsp ground flaxseed
- 1 tsp cinnamon
- 1 tbsp peanut butter
Top in the morning with fruits (berries, banana or kiwi)
Lunch
Taco without Tacos in a lunchbox. Prepare the day before:
- fry 1 red onion
- add 150 g tempeh minced
- add 1 red pepper diced
- add 1/2 cup corn
- 1 tsp cajun spices
- 2 tbsp nutritional yeast
- 1 tsp smoked paprika
- pepper and salt to taste
Top the box with:
- fresh coriander
- 1/2 avocado sliced
- cherry tomatoes sliced
- 1 bok choy chopped
Ingredients
Dinner
Lentil soup. Add everything in one pan and cook for 30 min:
- 3/4 cups red lentils rinsed
- 1/4 cup barley rinsed
- 2 cups of fresh chopped tomatoes
- 2 carrots peeled and diced
- 1 tsp garlic powder
- 1 tsp onion powder
- 2 tsp ground ginger
- 2 tsp ground cumin
- 1 tbsp ground coriander
- 1 tsp ground cinnamon
- pepper and salt to taste
- 3 cups water
Add greens on the side:
- watercress
- kale
