Day 7

Breakfast: Zone Muesli

Ingredients

• 1/2 cup low fat cottage cheese
• 7 grams protein powder
• 1/4 cup rolled oats
• 3 canned apricots, chopped

• 1 tablespoon slivered almonds

Instructions

Mix into a bowl and enjoy.

Note: You can easily alter the recipe by: Adding 1 block of fresh fruit, such as 1/2 apple, rather than the apricots Increasing the cottage cheese to 3/4 cup and omitting the protein powder Making the mixture ahead (without adding the nuts) and storing in the fridge so that it's ready each morning. (You can also double the recipe so that you have breakfast waiting in your refrigerator.) Just stir in the nuts before you eat it.

Lunch: Tofu Tacos

Ingredients

• 4 ounces extra firm tofu
• 1/2 cup finely minced yellow onion
• 1 teaspoon chili powder or to taste
• 1/2 teaspoon each cumin and garlic powder
• 1/2 tablespoon paprika
• 2/3 teaspoon canola oil
• 1 taco shell
• 1 tablespoon guacamole
• Lettuce leaves
• 1/2 cup salsa
• 1 ounce shredded low fat cheese

• 1/2 cup grapes

Instructions

Crumble tofu into "taco meat" chunks. Place tofu, onions, chili powder, cumin, garlic powder and paprika into a plastic container with a tight lid. Shake to mix well. Let sit in fridge an hour or so to meld. Heat a nonstick sauté pan to medium high. Add oil. Let sit until sizzles? add onions and tofu mixture and shake and turn to until onions are translucent. To assemble, use prepared taco shells. First put a layer of avocado, then the filling above, then a layer of lettuce, salsa and cheese. Have grapes for dessert.

Dinner: Spinach and Tofu Quicherole with Fruit Salad

Ingredients

• 2 cups frozen spinach, thawed, pressed to remove water
• 1/2 teaspoon finely ground sea salt
• 2 ounces extra firm tofu, mashed
• 2 egg whites
• 1 ounce low fat mozzarella cheese, grated
• 1/2 tablespoon roasted sesame tahini
• 1 tablespoon dried onion flakes
• 1 teaspoon tamari
• 1/2 clove garlic, minced or pressed
• 1/2 teaspoon dry mustard (powder)
• 1/4 teaspoon ground black pepper
• 1 teaspoon nutritional yeast flakes (optional)
• 1/2 cup grapes or blueberries
• 1 cup fresh or thawed, unsweetened strawberries or raspberries
• 1 peach or plum, halved, pitted, and sliced
• 2 teaspoons fresh lemon, lime, or orange juice
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon ground nutmeg
• 2 macadamia nuts or 6 almonds, lightly toasted, chopped

Instructions

Preheat oven to 350°F. Oil one shallow 6 ounce ramekin dish. Set aside. Place thawed spinach in a large mixing bowl. Sprinkle with sea salt and mix with your hands. Let stand for 10 to 15 minutes. Meanwhile, combine tofu, egg, cheese, tahini, dried onion, tamari, and spices in a 2 quart mixing bowl. Mix with a large wooden spoon. Pick up one handful of spinach. Squeeze out as much water as you can, then transfer the wilted spinach to th mixing bowl with tofu. Repeat with remaining spinach. Discard spinach water.
Mix tofu spinach combination to evenly distribute seasonings. Transfer to prepared baking pan. Smooth the top with a wooden spoon or spatula. Bake in preheated oven for 20 minutes or until firm to the touch and lightly golden around the edges. While casserole bakes, wash and slice fruit. Combine in a bowl. Mix citrus juice, vanilla, and spice in small bowl. Stir and then pour over fruit. Add nuts. Toss gently. Remove Quicherole from the oven and allow to set for 10 minutes. Serve with fruit salad.

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