Overnight Oats - Asparagus Frittata - Curry Tofu Nugget Salad

45 Minutes - Active Cooking45 Minutes - Passive Time

Prep Time

Meal Prep #12]Model Meal Plan**1512 Calories - 122g Fat - 71g Protein - 19g Net Carbs

Overnight Oats

**The model meal plan is the one that we show in the videos. These should be adjusted to fit your daily calorie needs. Use the Meal Plan Adjustment Guide

to decide how to best modify this plan to suit your needs.

Asparagus Friata

1 Med Avocado (150g)

Curry Tofu Nuet Salad1/4 cup Heavy Cream3 tbsp Hemp Hearts1 tsp Chia Seeds1 tbsp Whey Protein

*When calculating the nutrition for cooked proteins we add everything up based on the raw weight. Approximately 25% of weight is lost in the cooking process.

***If exact amounts are not listed it is because those ingredients are a part of a dish which is divided after cooking. Total ingredients are listed on the Shopping List.

Meal 1 Meal 2Snack

Meal 3[ ] [ ][ ]][

2 EggsHeavy Cream***Jalapeno***Asparagus***

1 tbsp Parmesan Cheese

*Curry Tofu Nuggets (8.4g)8 oz Lettuce1 tbsp Olive Oil

[

Meal Prep #12]Overnight Oats - Asparagus Frittata - Curry Tofu Nugget Salad

1200

1600 1900

2300

These are daily adjustments to the meal plan to accomodate different calorie levels

Subtract per day No adjustments Add per day

220021002000

18001700

1300 1400 15005 Tofu Bites1 tbsp Hemp Hearts1 tbsp Heavy Cream

5 Tofu Bites

5 Tofu Bites

Model Meal Plan

5 Tofu Bites1 tbsp Hemp Hearts1 tbsp Heavy Cream

10 Tofu Bites1 tbsp Hemp Hearts1 tbsp Heavy Cream

10 Tofu Bites1 tbsp Hemp Hearts1 tbsp Heavy Cream1 tbsp Olive Oil

10 Tofu Bites1 tbsp Hemp Hearts1 tbsp Heavy Cream1 tbsp Olive Oil1 Egg

10 Tofu Bites2 tbsp Hemp Hearts2 tbsp Heavy Cream1 tbsp Olive Oil1 Egg

10 Tofu Bites2 tbsp Hemp Hearts3 tbsp Heavy Cream1 tsp Chia Seeds1 tbsp Olive Oil

1 Egg - 1 tbsp Whey Protein

Use 2200 calorie plan and begin adding in additional snacks as needed

10 Tofu Bites1 tbsp Hemp Hearts1 tbsp Heavy Cream

[

Hemp Hearts (150g)Chia Seeds (5 tsp)Whey Protein (1 Scoop - 30g)Heavy Whipping Cream (2 cups)Asparagus (350g - 2.5 cups)Eggs (12 Large)JJalapeno Peppers (2)Extra Firm Tofu (3 packages - 42 oz total)Almond Flour (1.5 cups - 144g)Romaine Lettuce (40 oz - 5 heads)Olive Oil (5 tbsp)Parmesan Cheese (5 tbsp)Curry Powder (2 tbsp)Garlic Garlic Powder (1 tbsp)Onion Powder (1.5 tsp)Cayenne Pepper (1.5 tsp)Avocados (5 Medium - 150g each)

Overnight Oats - Asparagus Frittata - Curry Tofu Nugget Salad

Write Your Adjustments Below

It’s recommended that you read through all of the attached materials prior to shopping. There will be options for substituting ingredients and changing the caloric intake.

Meal Prep #12][

You can separate the overnight oats equally into five parts or you can leave it all in one bowl and take it out each day before you eat it.

Once baked and cooled, slice into 10 equal pieces. You will eat 2 pieces for each meal.

Divide completed tofu bites evenly into 5 parts to top salads throughout the week. Each salad

will also contain 1 tbsp Olive Oil.