Parmesan Cheese: 2 Cup 660 cal Spinach: 3 Cup cooked Tomato Sauce: 5/2 Cup 350 cal Lasagna noodles (12): Whole wheat: 35 per noodle (420 cal total) White: 100 cal per noodle (1200 cal total) Pesto: 4 Tbsp 260 cal Olive Oil: 2 Tbsp 240 cal
Total: 500 per serving
Bean Burgers (6 servings):
Bun (Pretzel): 270 cal Bun (Whole Wheat): 317 cal Oats: 1/3 cup 100 cal Carrots: 1/3 carrot 8 cal Onion: 1/6 onion 8 cal Garlic: ½ clove 2.5 cal Black Beans: 1/3 can 160 cal
Total:
Wheat Bun: 550 cal per burger
Pretzel Bun: 600 cal per burger No Bun: 280 cal per burger
Sweet Potato Tacos (6 servings):
Sweet Potatoes: 1/6 sweet potato 20 cal
Black beans: 1/12 can black beans 20 cal Avocado: 1/6 Avocado (sauce) ¼ Avocado (topping) ~ ½ avocado 160 cal Tortilla (Wheat): 130 cal Greek yogurt (plain): 1/12 Cup 12 cal Feta cheese: 2 Tbsp 50 cal
Total: 2400 cal
Per taco: 400 cal per taco
Taco Casserole (6 servings):
Salsa: 3/2 cups 106 cal
Quinoa: ¾ cup 170 cal Black Beans: 2 cup 470 Red Pepper: 1 pepper 25 cal Veggie Crumbles: 1 lb 640 cal
Fixed Total: 1410 cal
Fixed Per serving: 235 cal
Avocado: ¾ per serving 240 cal
Cheddar Cheese: ¼ cup per serving 110 cal Tomato: 1/8 tomato per serving Tortilla Chips: 15-20 chips per serving 90 cal
Per serving total: 915 cal
Portobello Sliders:
Whole Wheat Slider Buns: 100 cal
Pesto: 70 Tbsp Small Portobello Mushroom: 20 cal per cap