5 Meal Plan Featuring Garlic , Chard, and Shungiku

Shopping List

  • Garlic (3-5 bulbs)
  • Chard (1 bunch)
  • Shungiku (edible chrysanthemum, 1 bunch)
  • Daikon radish (1 large)
  • Tofu (1 block, firm)
  • Eggs (8 large)
  • Parmesan cheese (1 cup grated)
  • Mozzarella cheese (1 cup shredded)
  • Rice (1 cup)
  • Pasta (penne or spaghetti, 1 lb)
  • Black beans (1 can or 1 cup dried)
  • Chicken breast (2)
  • Soy sauce
  • Olive oil
  • Sesame oil
  • Lemon (2)
  • Butter (unsalted, 4 tbsp)
  • Cream (1/4 cup)
  • Sesame seeds (1 tbsp)
  • Fresh thyme (1 bunch)
  • Red chili flakes (optional, for garnish)

Meal 1: Breakfast – Vegetable Scramble with Garden Greens

Ingredients:

  • 4 eggs
  • 2 cloves garlic, finely chopped
  • 1/2 bunch chard, chopped finely
  • 1/4 bunch Shungiku, chopped
  • 1/4 cup mozzarella cheese, shredded
  • 1 tbsp butter
  • Salt and pepper to taste

Instructions:

  1. Beat the eggs in a bowl and season with salt and pepper.
  2. Heat 1 tbsp butter in a pan over medium heat and sauté garlic until fragrant.
  3. Add chard and Shungiku and sauté until wilted (about 2-3 minutes).
  4. Lower the heat, pour in the beaten eggs and scrambled until eggs are set.
  5. Sprinkle mozzarella cheese on top, allow it to melt, and serve warm.

Protein: Eggs
Carbohydrate: Served as is, low-carb breakfast

Meal 2: Lunch – Daikon Radish and Tofu Stir-Fry

Ingredients:

  • 1/2 daikon radish, sliced into matchsticks
  • 1/2 block firm tofu, cubed
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tbsp olive oil
  • 1 tsp sesame seeds (optional garnish)
  • 1/4 bunch Shungiku, chopped (for garnish)

Instructions:

  1. Heat olive oil in a skillet over medium heat and sauté garlic until fragrant.
  2. Add the cubed tofu and cook until edges are golden brown.
  3. Toss in the daikon radish and stir-fry for 5 minutes until slightly softened.
  4. Drizzle sesame oil and soy sauce, then toss for another minute.
  5. Garnish with sesame seeds and chopped Shungiku. Serve warm.

Protein: Tofu
Carbohydrate: Served as is, low carb meal

Meal 3: Dinner – Garlic Butter Chicken with Lemon Rice

Ingredients:

  • 2 chicken breasts
  • 3 cloves garlic, minced
  • 1 tbsp olive oil
  • 2 tbsp butter
  • 1 cup rice (cooked)
  • 1 lemon (juice and zest)
  • 1 tbsp fresh thyme, chopped
  • Salt and pepper to taste

Instructions:

  1. Season the chicken breasts with salt, pepper, and thyme.
  2. In a skillet, heat olive oil on medium-high heat and sear chicken breasts (3-4 minutes per side until golden brown and cooked through).
  3. Remove chicken from pan, reduce heat to low, and add butter and garlic, stirring until fragrant.
  4. Drizzle garlic butter over the cooked chicken.
  5. To a separate pot with cooked rice, mix in lemon juice, zest, and a sprinkle of thyme. Serve chicken over the lemon rice.

Protein: Chicken
Carbohydrate: Rice

Meal 4: Lunch – Pasta with Black Beans and Shungiku Pesto

Ingredients:

  • 1/2 lb pasta (penne or spaghetti)
  • 1/2 can black beans, drained and rinsed
  • 1/2 bunch Shungiku, destemmed
  • 2 cloves garlic, minced
  • 1/4 cup Parmesan cheese, grated
  • 1/4 cup olive oil
  • Salt and pepper to taste
  • Red chili flakes (optional for garnish)

Instructions:

  1. Cook the pasta according to package instructions.
  2. While pasta cooks, make the pesto: Blend Shungiku, garlic, Parmesan cheese, and olive oil until smooth. Add salt and pepper to taste.
  3. Mix the cooked pasta with pesto and black beans.
  4. Garnish with additional Parmesan and chili flakes if desired. Serve warm.

Protein: Black beans
Carbohydrate: Pasta

Meal 5: Dinner – Tofu and Chard Gratin with Daikon

Ingredients:

  • 1/2 block firm tofu, cubed
  • 1/2 bunch chard, chopped
  • 1/2 daikon radish, thinly sliced
  • 2 cloves garlic, minced
  • 1/4 cup Parmesan cheese, grated
  • 1/4 cup cream
  • 1 tbsp butter
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. In a skillet, melt butter and sauté garlic until fragrant. Add chard and cook until wilted.
  3. In a greased baking dish, layer daikon slices, tofu, and sautéed chard.
  4. Drizzle cream over the layers, and sprinkle Parmesan cheese on top.
  5. Bake in the oven for 20 minutes until top is golden and bubbly. Serve warm.

Protein: Tofu
Carbohydrate: Served as is, low carb meal

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