TX caviar: 1 chopped orange sweet pepper, 41g corn, 31g avocado, 1/2 cup black beans, 1chopped roma tomato, small, 2 T dressing (see recipe below)
dressing, 1 cup (only used 2 T for serving): apple cider vinegar, 1 T oil, dash of vegan chicken salt(or user other spices like garlic powder, onion powder, whatever you like), dash of fajita seasoning, no cal sweetener to taste, salt, ground black pepper to taste, lime juice or you can use TrueLime.
rice mix is regular rice with cauli rice. While cooking the regular rice in the rice cooker I added a little No-chicken bouillon and some cilantro. So yum. Then microwaved Green giant Cauli rice and mixed some of that with the regular rice. Then mixed in lime juice.
ingredients, calories:
patty 176 (see recipe below)
toast 70.00
215 grams mushrooms 47.00
71 grams Tomatoes 12.56
21 grams Onion 8.40
spinach 10.00
total 324.29
beyond vegan breakfast patties
for 3 patties:
2 oz beyond beef (1/2 of package)
1.5 tsp soy sauce
¾ tsp brown sugar
½ tsp fennel seeds
¼ tsp rubbed sage
1 tsp minced onion
pinch red pepper flakes
couple shakes vegan chicken salt
(it has flavor enhancers similar to bouillon cubes)
½ tsp hickory smoke flavor
black pepper, fresh ground
note: to save prep time you can make a big batch of these breakfast patties and freeze them. You can use them on breakfast sandwiches, or with gravy, or in scrambles whatever. They're delicious.
I make 'frittatas' for my husband.
Mix the above until smooth
(you can use different veggies if you want, these are just my preference)
Mix veggies and egg mixture and spoon into lined muffin tins Bake at 400˚F for 30 minutes or until a knife comes out clean
IIRC these come out to about 50 cal per muffin, so you can have a few. They also freeze well, so you can make a bunch all at once.
Heads up - the chickpea flour will smell real gross before it's cooked - don't worry, that's normal! It will smell much better after it's cooked.
.
for 3 small pancakes = 159 cals, 8 grams protein
note: you can go higher protein, up to 16 grams per 3 pancake serving, but they won't be nearly as fluffy, but taste is good. Protein makes them denser.
pancakes are approx 3.4" diameter
​
ingredients, protein, cals for ENTIRE plate:
¼ cup wheat protein, bobs red mill (21 grams protein) 120 cals
1 cup bisquick (9 grams protein ) 450.00 cals
1 tsp vanilla 12 cals
½ tsp baking powder
¼ tsp salt
½ T sweetener, no calorie
Mix dry ingedients. Add water mixed with vanilla until you get a batter like consistency. I'm not exactly sure how much water I used, but add it gradually, stir a little, then add more until you get it the way you like.
(if you don't like frozen banana then low cal icecream also works, or frozen So Delicious Cocowhip)
1 cup Silk Protein Chocolate Pea, Almond, Cashew Milk
30 grams Protein Plus Peanut powder (16 grams of protein for 110 cal!)
49 grams frozen banana
total cals = 301
mix in blender and that's it!
Name | Calories (kcal) | Carbs (grams) | Fat (grams) | Protein (grams) | Sodium (milligrams) | Sugar (grams) | Weight (grams) |
---|---|---|---|---|---|---|---|
Broccoli | 125 | 24 | 1 | 10 | 121 | 6 | 367 |
Spinach | 94 | 15 | 0 | 12 | 324 | 2 | 410 |
Mushrooms | 91 | 14 | 1 | 13 | 21 | 8 | 415 |
This was SUCH a good chili recipe. My changes - used 0 cal sweetener instead of molasses (added sweetener at the end of cooking). Added 174 grams of Gardein beefless ground to increase protein. I cooked my lentils seperately and then added them toward the end. Also, did not use 2 T oil, only spray oil (cals included). All spice calories were counted. Used Better than Bouillon no-chicken for my broth (3 tsp bouillon added to 3.5 c water). Entire recipe the way I made it was 11 cups. 1 cup is pictured in photo. saltine cals are also included in total
The cheeze on the broccoli was sliced up Follow your Heart American (I prefer this to the shreds). Covered everything in the microwave to get it melty.
bean salad: dressing (see below), cucumber, carrot, red, green and yellow bell peppers, parsley, 1 can mixed beans
dressing for 7.5 cups of bean salad: 1/8 cup olive oil, approx 1/2 c apple cider vinegar (more if you like it tart), taco seasoning, lime juice to taste, sweetener to taste, ground pepper, vegan chicken salt (or if you don't have it - onion & garlic powder, nutritional yeast extract, salt, or even use this)
cooking tip: try dry frying your noodles with vegan chicken salt
It really adds a lot of flavor to an otherwise really bland noodle!
My toppings include baked teryaki tofu, crushed peanuts, bell pepper, cucumber, carrot, scallions, mint, cilantro, light peanut sauce
​
There are other flavors I haven't tried like lemon, cookie, and choc p.b. But I like this one enough that I'll probably get those too.
https://www.amazon.com/good-Snacks-Birthday-Protein-Gluten-Free/dp/B07Y2G64HK
Another clue is the total servings per can. Check out this can on Amazon.
As you can see, one can is 425g. A serving is 130g, or approx 1/2 cup. The can says there about 3 servings per can. Based on this, we can tell that the 130g serving is include the liquid in the can, because that's the only way the math makes sense. Three 130g servings is 390g. If we tried to get three servings out of the drained beans, each serving would only be 229/3 = ~76g.
The most meticulous way to use this info, IMO, is to find the total calories in the can and then determine the calories per gram for the drained beans, where we assume that the bean liquid has close to zero calories.
Total calories in the can is equal to 425/130 * 110 = ~360 calories.
Calories per gram is equal to 360/229 = ~1.57 calories/gram.
So a 100g serving of the drained beans would be ~157 calories.
This is my first go with them so I can't answer everything yet. I'm freezing then stacking. I got them on Amazon. I'll let y'all know how they thaw.
For the future, if you're looking for low calorie brownies:
+
1 can of diet soda (any kind, I like coke or cherry coke)
=
160 calories for ALL OF THE BROWNIES
EDIT: I bought these off the website last week and now you can't... and the amazon inventory seems to have disappeared in a few hours... so these might be discontinued soon!
Also here is a link to black bean paste on Amazon. This is the only reasonably priced one I found thru Amazon. I get mine at the local Korean market. I usually pay $4 for 16 oz. https://www.amazon.com/dp/B002WTE17A/ref=cm_sw_r_cp_apa_fabc_ERQXT491YZ15MM33WZHZ
Forgot to add this is the dressing I used, added a sprinkle of sesame seed. Trialing Lifesum and it doesn't have half the shit I eat on a regular basis
Same here. I ended up buying the smokey sweet flavor in packs of 12 at amazon
https://www.amazon.com/POPCORNERS-Little-Rebellion-Protein-Non-GMO/dp/B071S7YGBR/
​
Sure thing! The pitas freeze really well so if you like them you can order them in bulk and save on shipping. Sometimes I get them from the Joseph's website ($2.99/pack), but I used to get them from Amazon ($6.99/pack). Walmart has them too. You might also check out the Joseph's Lavash bread. That has equally good macros.
Get some herb cutting scissors! Will cut them into small rings in no time! Something like this: Link to herb scissors on Amazon
I used to want to nap, but modified my caffeine intake so that the lowest caffeine is in the morning and the highest concentration is around 2 or 3 pm For example, 6 am coffee= 5:1 ratio of decaf to caf 10 am coffee= 3:1 decaf to caf 2 pm coffee= 2:1 decaf to caf
So what this does is builds up my caffeine very gradually so that when 3 pm hits (when I used to want to nap) I am not sleepy, but I'm also not spent from having too much coffee too early. I believe many people have an urge to nap around 2 or 3. Is it biorhythms? dunno, but if you don't want to power through it try doing your nap like this
https://lifehacker.com/how-long-to-nap-for-the-biggest-brain-benefits-1251546669
Its pepperoni flavored vegan jerky. Whole Foods has it, as well as some jerky specialty shops, but you can also get it on Amazon.
Either Netrition or Amazon (whichever is cheapest)
https://www.netrition.com/protein_plus_peanut_flour.html
https://www.amazon.com/Protein-Plus-Roasted-Natural-Peanut/dp/B0052OOYOW
Love this product! It's 110 calories & 16g protein for 1/4 cup. You have to add your own salt and sweetener like I did. Sometimes I mix in low calorie pancake syrup with warm water to get a peanut butter type consistency. Try it with graham crackers as a dip.
r u talking about these? gem gem doesn’t make peanut that i could find
The Ginger People Gin Gins Peanut Chewy Ginger Candy, 1-Pound Bag https://www.amazon.com/dp/B007FIIS36/ref=cm_sw_r_cp_api_i_2C-wFbDHN8WG0
I bought these off the website last week and now you can't... and the amazon inventory seems to have disappeared in a few hours... so these might be discontinued soon!
Just fyi, Tahini varies a great deal depending on the brand. This is my favorite: https://www.amazon.com/Mighty-Sesame-Organic-Tahini-Squeezable/dp/B0796HH5F4
It's really easy to use compared to the jar tahini which was like a brick submerged in oil.
I'm addicted to these 30 second tik tok food videos by Tabitha Brown https://www.tiktok.com/@iamtabithabrown?lang=en
She's so charming, adorable, and will put a smile on your face if you are in a bad mood. And perfect if you have short attention span like me!
All that matters is that you are getting your essential vitamins and minerals, and minimum protein, carbs, and fats.
Your first step is to go to cronometer.com and input what you eat in a day. That will tell you if you are coming up short on any of those things. Word of advice, most people are deficient in potassium, so take a look at that as well as the other things I mentioned.
I added more protein by using edamame instead of lima beans.
Basic recipe:
1/4 cup white onion
1/2 cup corn
1/2 of med zucchini
1 med roma tomato
1/4 cup edamame
1 tsp whipped vegan butter (24 cal)
salt and a little pepper to taste
pinch of thyme (don't use too much)
Everything is pan fried except the tomatoes (you might want them cooked depending on your preference).
I added more protein by using edamame instead of lima beans.
Basic recipe:
1/4 cup white onion
1/2 cup corn
1/2 of med zucchini
1 med roma tomato
1/4 cup edamame
1 tsp whipped vegan butter (24 cal)
salt and a little pepper to taste
pinch of thyme (don't use too much)
Everything is pan fried except the tomatoes (you might want them cooked depending on your preference).
Are you from the US? Do you have something like this, Paradiescreme?
https://www.amazon.de/Dr-Oetker-Paradies-Weisse-Schokolade/dp/B00DH8UZQQ
I always do it with a low-calorie vegan “coconut milk” which has 20cals/100ml. You need 300ml for one package, and then it has 360-380 calories for the whole thing (depending on the flavor), but it is A LOT.
Butter beans are buttery and really tasty. Even if you typically don't like beans I think you will like these. This is the brand I used: https://www.amazon.com/Camellia-Large-Lima-Beans-Pounds/dp/B00XUYNVV8. Butter beans are just mature lima beans but their taste is different from regular limas that you eat in succotash. Even if you don't like lima beans you should give butter beans a try.
1.5 cups for the pictured serving. I cook my butter beans in a big batch and use some for bean salad, so that's why they are pre-cooked in the recipe. But you could easily find instructions for cooking everything together at once like in an instapot.
ingredients/cals for large batch:
4 medium carrots, diced 100 Calories
1040 grams cooked butter beans 1,530 Calories
1.5 T Better than Bouillon, no-chicken flavor 68 Calories
liquid smoke, few drops to taste, 0 Calories
Celery,4 stalks, diced 40 Calories
2/3 of white onion, diced 29 Calories
parsley, as much as you want
enough water bring to 10 cups total, 10 cups = 1,767 cals
per cup = 177 calories
In a large pot I cook the diced carrot, celery, and onion. Take some of the butter beans and puree them with water then add to pot. Add more water to get to the consistency you want. Add the bouillon and liquid smoke to taste. Add the rest of the beans. I added parsley last, but it's up to you when you add it.
I also don't have a sweet tooth and find road-trips soo hard because of it. i don't like wasting my calories on protein bars, bc they are usually chocolate-based and not satisfying at all
so my recent go-to is to-go packets of olives. these are my favorite
Fatteh is a middle eastern dish that consists of toasted pita bread, tahini sauce, and some other component. There are lots of variations of fatteh - chickpeas, eggplant - but for this I used cauliflower!
Recipe (makes ~2 servings):
Cauliflower:
Cut the cauliflower head into florets and toss with 10g of oil. Roast in the oven or air fryer at 450 degrees until edges of cauliflower has browned & caramelized. Finely dice the onion and sautee in a sauce pan with the remaining 10g of oil. Toss frequently and cook until golden. Add the cauliflower to the onion and mix together.
Pita bread:
Cut up the pita loaf into squares, then toss with canola oil and let sit at least 1 hour. Then, empty the pita onto a plate and microwave in 30 second intervals until golden brown.
Tahini sauce:
Mix together until thick, then stir in room temp water slowly to thin out into a sauce.
No nooch? I bought the FreshJax Tofu Scramble Spice Mix have just been refilling it with my own blend. It makes scrambles and egg sandwiches so easy.
From the original:
>From Minimalist Baker. My version uses pre-made coconut bacon (I LOVE this stuff). I doubled the amount in the recipe and left out the mustard sauce and olive oil (just used spray). This is my new favorite way to eat Brussels sprouts!
reposted with permission
I got it from Amazon https://www.amazon.com/PB2-Performance-Protein-Madagascar-Vanilla/dp/B07Y5K7V3Q I think Kroger has it too. There is also a dutch cocoa version that I haven't tried yet. I really love this protein powder. It tastes good on its own and doesn't need a lot of extra ingredients to cover the flavor.
I get them from Amazon! Unfortunately it looks like they recently increased the price a lot, it used to be $22 for 6 bags
ingredients: zucchini, pho broth concentrate, cremini mushrooms, red onions, radishes, sugar snap peas, lime wedge, jalapeno, mint, thai basil, cilantro
For a copycat version i highly recommend the Savory Choice Pho Vegetable broth or if you are really skilled try a recipe. H-E-B store is cheaper, but Amazon had this broth for almost 3x the price elsewhere, but if you want to buy it there here's the link.
Yes! I basically used this recipe from tasty! It’s for two omelets, so I just refrigerate the other half and make it the next day. I didn’t include the cherry tomatoes bc I don’t like the texture they get when they’re cooked haha and I just used 1/4tsp of oil to cook the mushrooms, when they stuck a little I just put a bit of water on to loosen them up.
I would definitely recommend getting the kala namak/black salt if you can; I got some on amazon and it’s really good for omelets, scrambles, etc to give that kind of “eggy” quality.
ingredients: zucchini, pho broth concentrate, cremini mushrooms, red onions, radishes, sugar snap peas, lime wedge, jalapeno, mint, thai basil, cilantro
For a copycat version i highly recommend the Savory Choice Pho Vegetable broth or if you are really skilled try a recipe. H-E-B store is cheaper, but Amazon also has it
There are Books on Amazon like this , there are also MANY plans online.
Tbh: it would be better if you just eat the foods you like in smaller portions or a bit healthier alternatives, whenever you feel the need to. Otherwise it would be hard to keep up long term to follow a plan that isn’t catered to you.
I think I got the shirataki rice from amazon
https://www.amazon.com/Slendier-Calorie-Certified-Organic-Shirataki/dp/B01JZABEXW
They are different. I can't find it on Amazon either, but here's another brand of oat fiber that is just like it https://www.amazon.com/Anthonys-Organic-Fiber-Natural-Gluten/dp/B01KIJ7JGA I use that and can't tell the difference. Also I think that Anthony's is cheaper.
I noticed there are TWO different Joseph's lavash breads - I believe one is vegan and the other is not. If it says "All Natural" on it it is vegan, but the one with L-cysteine in the ingredients is not.
I've found this at most international markets! I wouldn't get it online I don't think, since it's so brittle when dry.
Yeah! This one uses a pre-made sauce: I sometimes make it with a home made lower cal one too, and add more tofu. It depends! This one was the below
One 12" spring roll wrap (I get these at an international market https://www.amazon.com/Spring-Roll-Wrapper-Rice-Paper/dp/B0000CNU2X)
one cup shredded nappa cabbage, or other cabbage 170g shredded carrot 45g extra firm tofu a few leaves chopped mint 1/4 medium avocado, sliced 1.5 tbs Thai almond sauce (i added some red pepper flakes too) (https://thrivemarket.com/p/yais-thai-almond-sauce?utm_medium=pla_smart&utm_source=google&utm_campaign=Shopping_Engagement_Smart_Members&utm_content=864305000154&utm_term=na&gclid=Cj0KCQjwy97qBRDoARIsAITONTItSd-D08RmafN1p706CDkC...)
Toss all veggies other than the avocado, and the tofu together with the sauce. Wet the rice paper in luke warm water. Lay it on a clean surface, quickly put the avocado slices in a little fence like square, and put the rest of the filling inside. roll like a burrito, and there you go!
It's really easy to customize--bell peppers and cucumber slices are nice it it too. It usually depends on what I have on hand.
Vegansmart is my favorite:
https://www.amazon.com/VeganSmart-Protein-Powder-Naturade-Nutritional/dp/B00CWLA56O
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Try it with frozen banana
https://www.amazon.com/Heinz-Spaghetti-Tomato-Sauce-13-3-Ounce/dp/B001FA1LA2
https://www.walmart.com/ip/Heinz-Spaghetti-in-Tomato-Sauce-13.3-oz-Pack-of-12/21090651#about-item
We just have to be willing to pay a premium.
I'm a huge fan of vegan chicken salt
https://www.amazon.com/Chicken-Salt-Australias-Selling-Seasoning/dp/B00P89MGYG
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it tastes like the packets that come with ramen noodles, in the best way. instant flavor.
>Sometimes when you're sleep deprived, that's good enough though lol.
So true. You could try a time released version, maybe? https://www.amazon.com/Melatonin-5mg-Time-Release-Tablet/dp/B001HCM7AQ
I really liked adding protein with fiber into my diet for those days when I wasn't able to eat as many vegetables as I would have liked to. Manitoba Organic Hemp Pro Fiber
Einkorn wheat berries have 9 g protein per serving and lots of vitamins so they're really good for making salads and soups more filling. Add them to fruit for breakfast for a change from regular oatmeal.
Sweet potato salad (314 cal): sweet potato roasted with rosemary, cranberries, wheat berries (1/2 serving), granny smith apple, toasted pecans, mint, parsley, drizzle of maple orange dressing (orange juice concentrate mixed with maple or other syrup)
Breakfast salad (262 cal): toasted coconut flakes, sliced almonds, wheat berries, mint, apples, orange, grapes
I finally got a chance to try out edamame noodles and I think they work well in stir fries as long as they are paired with a spicy sauce. Stir fry ingredients:
edamame noodles 100 kcal
tofu 45 kcal
carrots 25 kcal
asparagus 25 kcal
almonds 75 kcal
red bell pepper 10 kcal
2 Tbsp pb sauce (see below) 44 kcal
**total is about 324 kcal (not 314 as it says in the title, I left out something on initial calculation)
I made the sauce using:
1/2 cup warm water
3 Tbsp PB2
1Tbsp regular Peanut butter
lime juice from small lime
1 Tbsp soy sauce
1 tsp sesame oil
1Tbsp Sambal Oelek
1 packet of low cal sweetener
Sauce calories - about 22 kcal/Tbsp
That's so perfect! I'm going to try this amazing "not beef" broth from Edward and sons and the beefless tips in that recipe. Thanks for the great link.
Another meal plan:
Breakfast
Protein shake, large (blend protein powder, ice cubes, frozen fruit, vegan milk) 200 cal (10 g protein)
toast topped with thin avocado & tomato slices , 100 cal approx (2 g protein)
coffee
Lunch
pita pocket stuffed with greens, 1/2 cup chickpeas(salted), 3 cherry tomatoes, 1 tbs Just Mayo, 370 cal (16 g protein)
Dinner
tomato soup (1 cup from can) (can add vitamins/volume by adding broccoli slaw or other bagged salad) 125 cal (3 g protein)
toast with 2 tbs hummus spread,125 cal (4 g protein)
Snacks
1 oz air popped popcorn, 100 cal, (4 g protein)
pickles, chopped carrots, 50 cal
vegan jerky - 100 cal (10 g protein)
total approx 1170
One salad has:
Chick’n Scallopini x2 , browned & sliced 200 cal (18 g protein)
Kalamata Olives, 4 sliced 40 cal
cherry tomatoes, (5) 20 cal (1 g protein)
artichoke hearts, (4 sliced) 50 cal (3 g protein)
lemon juice
baby greens 20 cal (2 g protein)
Total 330 cal (24 g protein)
The salad in the picture has dressing, but you don't really need it since everything is really flavorful.
edit/note Chickpeas can be substituted for the scallopini, but with a little more lemon and salt to flavor.