What a gorgeous day! Here is my What I Ate Wednesday (Tuesday).
Upon waking this morning, it was already sixty degrees. I love that. The sun rises early now and I have enough time for a round of cardio and a workout before making my fabulous breakfast.
Today was a tofu scramble with a ton of veggies. For me and Andy to share, I cooked up, one small sweet potato, 1/2 red onion, 1/2 cup hot peppers, 1/2 cup sweet peppers, 2 cups of chopped kale, 1 clove garlic, 1/4 cup of corn, 1/2 cup low sodium diced tomatoes and 1/2 block tofu. I poached my tofu, then seasoned it with turmeric, nutritional yeast, and Mrs. Dash. I mixed it in the pan with the veggies for a few minutes, then I served it and topped our plates with a tablespoon of salsa and some chopped avocado.
I have a large appetite by breakfast. I am usually up for three hours before I eat. This was one filling breakfast. It was loaded with vitamins, minerals, protein, and fiber. Perfect to start a busy day.
Stats for this whole plate: 260 calories, 9g fat. 16g protein, 222 mg sodium, 7g fiber, 22% daily iron, 20% daily calcium.
Mya wanted a whole grain waffle and protein shake. She had a mile run today for her third grade class and she wanted to be fueled. I guess she was smart in her choice because she placed first with an under 8 minute mile! Not bad for a nine year old.
After some office work and a shower I was ready to make lunch. I usually do not eat tofu twice in a day, but I had some tofu steak marinating since Monday in the fridge, so I thought a salad with pan grilled tofu steak would be a perfect veggie and protein lunch.
I chopped in thin slices, julienne style, cucumber, radishes, and carrots. Then, I added thin slices of mixed bell peppers, onion, baby spinach, basil, tomato, red cabbage, romaine, and kale. It was very colorful.
I made a dressing that I found on Chef AJ’s site, called Take Five dressing. It was lemon juice, water, miso, date syrup (I used agave), and Dijon. I thoroughly coated the salad with it before serving. It was so good, and completely fat free! I allowed the dressing to sit and thicken while my tofu got golden on each side in my cast iron pan. When the tofu was done, I topped my salad with it and added some sesame seeds on top.
The stats for this hearty plateful: 263 calories, 8 fat, 15g protein, 5g fiber, 18% daily calcium, 26% daily iron
After running around this afternoon, I was hungry when I returned home. I served us up some fruit with soy yogurt blended with vanilla protein and Uncle Sam cereal on top for extra protein and fiber. For the fruit, I chopped up a very small granny smith, a few tablespoons of defrosted mango and 1 small banana. I served Andy 2/3 of this combo with the yogurt and cereal topping.
Stats for this bowl: 231 calories, 4g fat, 9g protein, 6g fiber, 27% daily calcium, 18% daily iron
More running around. I got home later than expected and we were all hungry and Andy had to go out right away, so instead of the dinner I had planned, we improvised.
Tofurky and veggie stuffed whole grain pita, and some sweet potato chips on the side. The pita was something new I tried. It was an Arnold’s Pocket Thins. I lined the inside with just a tiny bit of Vegenaise, romaine, tomato, onion, and two slices Tofurky. It was quite good, jut not the healthy dinner I intended.
Stats for this plate: 342 calories, 15g fat, 14g protein, 10g fiber, 7% daily calcium, 8% daily iron.
After homework and office work, it was 6:45 and I needed something sweet and cold. I had 3 tablespoons of Trader Joe’s Cherry Chocolate Soy Creamery in a small cone. That stuff is too good. I prefer it to dairy anytime. I forgot to take a pic before I took two bites!
Stats for my small cone: 120 calories, 4g fat, 1g protein, 1g fiber.
I had a few cups of coffee with coconut creamer that were not pictured. My total day came in at just under 1400 calories, and my nutritional requirements were met. For exercise today, I did 45 minutes of cardio and a 1/2 hour extreme circuit of upper body and abs..
I hope you all have an awesome Wednesday!