week 5 day 4
BREAKFAST- 50 g / 1.8 oz Romaine lettuce or baby gem lettuce
- 15 g / a tablespoon butter
- 30 g / 1.1 oz cucumbers sliced
- A half of an avocado
- 2 cherry tomatoes
Rinse the lettuce thoroughly and use as a base for the toppings. Smear butter on the lettuce leaves and put the previously sliced cucumbers, avocado and tomatoes on the lettuce.
- 125 ml / 4.4 oz soy milk
- 125 ml / unsweet yogurt
- 15 g / 1 tbsp almond butter
- 30 g / 1.1 oz frozen cauliflower rice
- 60 ml / 4 tbsp pea unflavored protein powder
- ½ tsp ground cinnamon
- 1 tsp vanilla extract
Place the ingredients into a blender and blend until smooth. Pour into a tall glass and enjoy.
- 1 bell pepper
- 2 oz. cream cheese
- 10 g / 2 tsp mild chipotle paste
- 5 g / 1 tsp olive oil
- A pinch of greens (fresh thyme or fresh cilantro)
Split the bell pepper lengthwise and remove the core. Mix cheese, spices and oil in a small bowl. Add chipotle paste and stir together. Spread out the cheese cream into the bell pepper and serve as a snack or appetizer.
- 1 1/2 cups shelled sunflower seeds
- 1 tablespoon sunflower oil
- 2/3 cups granulated sugar
- 3 tablespoons water
- A pinch of salt
Line a standard loaf pan with parchment and set aside. Put sunflower seeds into a food processor or blender and blend until it’s a very fine-like flour.
Combine sugar, water, and oil in a medium saucepan over medium low heat and bring to a boil. Boil for about 40 seconds then remove from heat and add floured seeds and salt.
Stir ingredients together very well and scrape into prepared pan then flatten down with spatula. Lay a second piece of parchment over top and press down firmly for a minute or two until very tightly packed.
DINNER- 110 g / 3.9 oz tempeh
- 15 ml / 1 tbsp soy sauce
- A pinch of onion powder
- A pinch of garlic powder
- 15 ml / 1 tbsp olive oil
- 1 Portobello mushroom
- 1 Romaine lettuce leaf
- 1 slice of tomato
Cut the tempeh into slices horizontally. Place slices in a shallow dish. Combine soy sauce, onion powder, garlic powder and half of the olive oil and pour over the tempeh slices. Marinate for 1 hour. Heat the remaining olive oil in a large frying pan on medium heat and fry the slices of tempeh until they are crispy and golden on both sides. Pour the marinade over the tempeh and cook gently over medium heat until the marinade has mostly absorbed. It will take near 15 minutes. Clean and dry the mushrooms and remove their stems. Brush mushrooms with olive oil and season with salt and pepper. Grill mushrooms under the broiler, until soft and tender, about 5 minutes each side. Serve with fresh lettuce and tomato, between the grilled Portobello mushrooms.