Spicy Chicken-less Chicken Pomodoro

Spicy Chicken-less Chicken Pomodoro
Serves 4

Sauce
1 T. olive oil
4 cloves garlic, minced
1/2 shallot, minced

28 oz. can of diced tomatoes
juice of 1/2 a lemon
pinch of red pepper flakes
1 t. Better than Bouillon No Chicken Base
1/2 c. water
pepper to taste

Protein
6 servings vegetarian "chicken" strips (Trader Joe's brand, Morningstar, etc.)

Pasta
4 servings capallini pasta

In a small cup, mix bouillon with water and set aside.  In a medium saucepan, heat oil over medium heat.  Saute garlic and shallot until softened, about 3 minutes.  Add lemon juice, bouillon mixture, tomatoes and red pepper flakes.  Mix well.  Bring to a boil and then simmer on medium-low for about an hour, stirring occasionally.  Add pepper to taste.

Cook cappellini according to package directions.

Spray the inside of a medium sized pan with cooking spray and saute "chicken" strips over medium heat, approximately five minutes.

Spoon sauce over cappellini and top with "chicken" strips. 

Nutritional Information
460 Calories, 32g Protein, 59.5g Carb, 16.75g Fat 

Tofu and "Sausage" Breakfast Scramble

This is one of my new favorite protein rich breakfasts.  The recipe below is for two servings, but feel free to make it in even larger batches.  It keeps very well in the fridge and can be reheated quickly for a fast and easy breakfast.  And if I'm feeling extra lazy, I just throw the breakfast patties in the microwave for about 45 seconds.  Just as good in my opinion.

Tofu and "Sausage" Breakfast Scramble
Serves 2


1 t. ground cumin
1/2 t. dried thyme, crushed with your fingers
1/4 tsp salt
pinch of ground turmeric
1/4 c. water
2 servings extra firm tofu, crumbled (I like the Trader Joe's High Protein brand)
2 garlic cloves, minced (more or less to taste)
cooking spray
2 T. nutritional yeast
Fresh black pepper to taste
4 vegetarian breakfast patties (Trader Joes/Morningstar/etc.)

Add cumin, thyme, salt and turmeric to a small cup.  Mix with water and set aside.  Spray the inside of a medium sized pan with cooking spray and place over medium heat.  Saute the garlic for about one minute.  Then add crumbled tofu and saute for about five minutes.  Depending on how much moister is in your tofu you may need to turn up the heat or add a little bit of water.  I like the Trader Joe's High Protein brand because it is already very firm (i.e., no need to press out the excess water).  Add the spice blend to the tofu and mix well.  Add the nutritional yeast and pepper.  Cook for an additional five minutes.  Place the vegetarian breakfast patties in a small pan and heat over medium heat for approximately five minutes, turning frequently.  Cut patties into bite-sized pieces and serve over tofu.

Nutritional Information
240 Calories, 28g Protein, 11g Carb, 12g Fat 

Day 1 plus a Meal Planner

Well, shit.  Chest and Back.  Ab Ripper X.  Consider my ass kicked.  I don't remember the last time I had to do so many push ups.  Maybe high school gym class?  Probably.  That was a good thirteen years ago.  And those pull ups?  No way.  Today, I used the chair method of attempting to pull my ass, er, chin up to that damn bar.  I got like six, maybe.  And a sloppy six at that.  Oh, and of course those push ups were done girly style on my knees.  Ab Ripper was absolutely impossible.  Not just because I broke a nail at the very end of the workout (watch out for that Mason (Kayak) Twist), but also because I can't even do a proper sit up.  So all those sit your ass up moves were just not happening.

Today was also day one of the new nutrition plan.  I'll give you some context for the change.  Prior to my new found "Fat Shredder" diet, my meals primarily consisted of carbs, a good 60-70% carbs.  I mean, what can I say, I love the baked goods and gummy worms.  And that booze is just empty (delicious) sugar calories.  So upping my protein intake to 50% is going to be challenging.  Below are my recipes for the day.  I don't claim to come anywhere close to making my 50/30/20 split, but I'm giving it a good try.

Breakfast
2 scrambled eggs
1 serving Trader Joe's Soy Chorizo
1 serving black beans
1 oz. Tillamook Medium Cheddar

Total: 550 calories, 35g Protein, 35g Carb, 29g Fat

Lunch
2 c. arugula
1/4 c. Mozzarella
2 T. Shelley's Garlic Dressing
Total: 220 Calories, 8g Protein, 4g Carb, 18.5g Fat

Snack
Luna Cookie Dough Protein Bar
Total: 170 Calories, 12g Protein, 21g Carb, 6g Fat

Dinner
Sriracha Chik'n Tikka Masala
1/4 c. (dry) Trader Joe's Quinoa
2 peaches
Total: 452 Calories, 36g Protein, 47g Carb, 11g Fat

Recovery Drink
ON 100% Whey Protein Powder
Silk Light Vanilla Soy Milk
Total: 190 Calories, 30g Protein, 13g Carb, 3g Fat

Grand Total: 1582 Calories
121g Protein (30.6%), 120g Carb (30.3%), 67.5g Fat (38.4%) 308.5g