EXAMPLE MEAL MATRIX
| Meal | Protein | Fat | CHO |
|---|---|---|---|
| Breakfast | ? | ? | ? |
| Lunch | ? | ? | ? |
| Dinner | ? | ? | ? |
| Totals | ? | ? | ? |
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Tofu Curry
| Ingredients | Qty | Protein | Fat | CHO |
|---|---|---|---|---|
Tofu, firm - cut into cubes | 500g | 65 | 30 | 5 |
Olive oil, virgin cold pressed - 1 tablespoon | 20g | 0 | 18 | 0 |
Mustard seeds - 1 teaspoon | 1 tsp | 0 | 0 | 0 |
Cumin seeds - 1 teaspoon | 1 tsp | 0 | 0 | 0 |
Garamasala - 1 teaspoon | 1 tsp | 0 | 0 | 0 |
Turmeric powder - 1 teaspoon | 1 tsp | 1 | 1 | 1 |
Onion, chopped - 1 med | 120g | 2 | 0 | 5 |
Celery, chopped - 2 stalks | 200g | 2 | 0 | 4 |
Tomatoes, canned - 1 x 400g tin | 400g | 4 | 1 | 16 |
Coconut milk, 20% fat - 200ml | 200ml | 3 | 40 | 5 |
Green peas, frozen - 1 cup | 160g | 4 | 0 | 13 |
Carrots, sliced - 1 medium | 120g | 1 | 0 | 6 |
Broccoli, florets - 2 cups | 120g | 5 | 0 | 5 |
Mushrooms, sliced - 200g | 200g | 5 | 0 | 8 |
Salt and pepper to taste | n/a | 0 | 0 | 0 |
Chilli powder, to taste (optional) | n/a | 0 | 0 | 0 |
Total per serve |
0 | 0 | 0 |
Serving Suggestions
Click on the serving suggestions below to calculate the totals for your meal.
| Ingredient | Qty | Protein | Fat | CHO |
|---|---|---|---|---|
Rice, basmati - 1/3 cup cooked | 50g | 1 | 0 | 13 |
Rice, basmati - 2/3 cup cooked | 100g | 2 | 0 | 26 |
Bread - 1 x medium slice | 30g | 2 | 0 | 12 |
Serving Suggestion Totals |
0 | 0 | 0 |
Meal + Serving Suggestions Total |
0 | 0 | 0 |
Serves - 4
per Serve - main ingredients only: 360 cal / 1500 kJ
Preparing the Curry
Combine the spices (mustard seeds, cumin seeds, turmeric and garam masala) in a small bowl. Heat the olive oil and add the spices and stir till they sizzle. Then add the onion and celery and stir to coat with the spices. Gently fry for a few minutes. Next add the tofu cubes, can of tomatoes and coconut milk. Simmer for 15 minutes. Then add the rest of the vegetables, season to taste, then cover and simmer until vegetables are tender.
To Serve
This meal is complete on it's own, or serve with rice. Garnish with fresh corriander if you have some available.
- Prep time - 30mins
- Cooking time - 40mins
- Serves - 4
My Meal Matrix
Guest Plan
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