Breakfast Week 4

Here’s a unique set of breakfast recipes for Week 4, aligning with your dietary requirements:

Day 1: Tofu Scramble with Zucchini

Ingredients:

  • 1/2 block firm tofu, crumbled
  • 1 medium zucchini, diced
  • 1 tbsp olive oil
  • 1/2 tsp turmeric (for color)
  • Salt and pepper to taste

Instructions:

  1. Heat oil in a pan. Add zucchini and sauté until soft.
  2. Add crumbled tofu, turmeric, salt, and pepper. Cook until heated through.

Nutritional Content:

  • Calories: 230
  • Total Fat: 15g
  • Carbs: 8g
  • Protein: 19g
  • Sugars: 3g

Day 2: Raspberry Almond Smoothie

Ingredients:

  • 1 cup unsweetened almond milk
  • 1/2 cup fresh raspberries
  • 1 tbsp almond butter
  • Ice cubes (optional)

Instructions:

  1. Blend all ingredients until smooth.

Nutritional Content:

  • Calories: 150
  • Total Fat: 10g
  • Carbs: 10g
  • Protein: 5g
  • Sugars: 3g

Day 3: Avocado and Egg Boat

Ingredients:

  • 1 ripe avocado, halved and pitted
  • 2 eggs
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions:

  1. Preheat oven to 425°F (220°C).
  2. Create a small well in the center of the avocado half by scooping out a bit more avocado.
  3. Crack an egg into each avocado half.
  4. Season with salt and pepper.
  5. Bake for 15 minutes or until the egg is cooked to your liking.
  6. Garnish with parsley.

Nutritional Content:

  • Calories: 280
  • Total Fat: 24g
  • Carbs: 10g
  • Protein: 10g
  • Sugars: 1g

Day 4: Coconut Yogurt with Pumpkin Seeds

Ingredients:

  • 1 cup coconut yogurt (unsweetened)
  • 2 tbsp pumpkin seeds
  • 1 tbsp chia seeds

Instructions:

  1. Pour coconut yogurt into a bowl.
  2. Top with pumpkin seeds and chia seeds.

Nutritional Content:

  • Calories: 250
  • Total Fat: 18g
  • Carbs: 12g
  • Protein: 6g
  • Sugars: 2g

Day 5: Sesame Seed and Flax Crackers with Sardines

Ingredients:

  • 2-3 flaxseed crackers
  • 1 can sardines in olive oil

Instructions:

  1. Lay out flaxseed crackers on a plate.
  2. Top each cracker with a sardine from the can.

Nutritional Content:

  • Calories: 180
  • Total Fat: 12g
  • Carbs: 6g
  • Protein: 12g
  • Sugars: 0g

Day 6: Almond Butter and Celery Sticks

Ingredients:

  • 3-4 celery sticks
  • 2 tbsp almond butter

Instructions:

  1. Wash and clean celery sticks.
  2. Spread almond butter into the groove of each celery stick.

Nutritional Content:

  • Calories: 210
  • Total Fat: 18g
  • Carbs: 8g
  • Protein: 6g
  • Sugars: 2g

Day 7: Olive Tapenade Spread on Cucumber Slices

Ingredients:

  • 1 cup pitted black olives
  • 1 garlic clove
  • 1 tbsp capers
  • 2 tbsp olive oil
  • 1 large cucumber, sliced

Instructions:

  1. In a food processor, blend olives, garlic, capers, and olive oil until a paste forms.
  2. Spread the tapenade on cucumber slices and serve.

Nutritional Content:

  • Calories: 180
  • Total Fat: 15g
  • Carbs: 8g
  • Protein: 2g
  • Sugars: 2g

Shopping List: (Note: Prices are average estimates and can vary.)

  • Firm Tofu (2 blocks): $4
  • Zucchini (7): $5
  • Raspberries (1 pack): $4
  • Almond Butter (1 jar): $7
  • Avocado (7): $10
  • Coconut Yogurt (1 container): $5
  • Pumpkin Seeds (1 pack): $3
  • Chia Seeds (1 pack): $5
  • Flaxseed Crackers (1 box): $6
  • Sardines in Olive Oil (1 can): $2.50
  • Celery (1 pack): $3
  • Black Olives (1 jar): $3.50
  • Capers (1 jar): $3

Total Estimated Cost: $60.50

Again, these prices are average estimates and can vary based on location, season, and store. It’s recommended to check local store ads or promotions for up-to-date prices. Adjustments may be necessary based on local prices and personal preferences.