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:
- Heat oil in a pan. Add zucchini and sauté until soft.
- 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:
- 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:
- Preheat oven to 425°F (220°C).
- Create a small well in the center of the avocado half by scooping out a bit more avocado.
- Crack an egg into each avocado half.
- Season with salt and pepper.
- Bake for 15 minutes or until the egg is cooked to your liking.
- 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:
- Pour coconut yogurt into a bowl.
- 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:
- Lay out flaxseed crackers on a plate.
- 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:
- Wash and clean celery sticks.
- 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:
- In a food processor, blend olives, garlic, capers, and olive oil until a paste forms.
- 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.