#12: Tofu Steak Salad
Fancy a steak but want to keep it plant-based? Substitute your steak for tofu and keep the taste the same.
Estimated meal price: €6.81
Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).
Instructions
Fold the wrap and place in a sandwich-toaster for up to 5 minutes.
In a pan, place 200g Tofu; Lord of Tofu, Natural (€4.05) with 1 tsp vinegar (€0.05), 1 tbsp extra virgin olive oil (€0.10), salt, pepper and meat seasoning.
Serve atop the following salad:
50g greens, such as lettuce (€1.30)
25g onion (€0.07)
50g cucumber (€0.20)
50g carrots (€0.07)
30g olives (€0.28)
50g cauliflower (€0.01)
You can even have 1 red apple (180g; €0.68) for dessert if you want to incorporate a fruit and add a dose of healthy carbohydrates in the mix.
Nutritional Information (with dessert)
518 calories:
35g protein
29g carbohydrates
26g fat
