Autumn week 16 – 17 – robust, delicious flavours and comfort

Autumn week 16 – 17 – robust, delicious flavours and comfort

The best thing about planning meals this way is that sometimes the meals last for longer than a week. The week 15 meal plan only just ran out, and I haven’t even prepared two of the lunch recipes in that plan yet!

This week, I learned that if you are trying to lose weight, it is advisable to try to eat at least 25 g of protein at each meal. Another source suggested that to lose weight you should eat about 1.2 Р1.6 g of protein for every kg of your body weight. Of course, this might be a little bit more difficult if you are trying to follow a vegetarian diet, but I am keen to find ways to make it work.

On the subject of vegetarianism, I think it has been longer than two weeks since I ate any meat. To be honest, I feel fine (unrelated calcium deficiency notwithstanding), and am enjoying lots of delicious food every day. I don’t feel like I am missing out at all.

This week’s plan is vegetarian, but it is not protein balanced, because I found this out after I had shopped for groceries for this week’s plan. Without further ado – week 16! Dinner recipes first. In fact all that is included is dinner recipes, because I am still working through last week’s lunches.

Angel hair pasta primavera

I don’t like to eat a lot of pasta, but this recipe is absolutely delicious, if a bit light on the aforementioned protein. (I lie! It clocked in at 29.6 g of protein, so that is great!). If I had my time again, I would use the full 4 serving recommendations for the vegetables, but reduce the pasta by half and serve it over two serves. I think other people felt the same way.

My advice would also be to not forget the garlic salt. It adds a richness to the flavour, which overall is superb! This dish goes perfectly with a nice glass of organic red wine.

Find this recipe on the Delish website here.

Tofu Stir-fry

tofu stir fry for autumn

What is not to love about a tofu stir-fry? This one looks particularly tasty and filled with autumn veggies!

Find the recipe on Delish here.

Miso-tahini Squash Soup with Brown Rice

The piece de resistance! This soup stew looks absolutely nourishing and delicious. I am all over it.

Find the recipe on Epicurious here.

PS. It has a lot of sodium in it, and I would suggest adding a quartered boiled egg or two per serve. It only has 12.2 g of protein per serve!

Looks like it is going to be a delish week in the Vital Sustenance household this week! Bon appetite!

What have you been eating in iso?


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