5 Meal Plan Featuring Radishes-Daikon, larger (ea),Celery-Dark Green (bunch),and Kale-curly, red or green, or lacinato (bunch)

Shopping List

Vegetables & Herbs:

  • Daikon radish (1)
  • Celery (1 bunch)
  • Kale (3 bunches)
  • Napa cabbage (1)
  • Habanero Pepper (1)
  • Cilantro (1 bunch)
  • Shooting Broccoli (225g bag)
  • Garlic (2 cloves)
  • Fresh ginger root

Grains & Legumes:

  • Quinoa (1 cup)
  • Rice noodles (300g)
  • Tortillas (small, 4-6)

Plant-Based Protein:

  • Tofu (extra-firm, 2 blocks)
  • Chickpeas (1 can)

Sauces & Seasonings:

  • Soy sauce or tamari (low sodium)
  • Olive oil
  • Sesame oil
  • Rice vinegar
  • Agave syrup or maple syrup
  • Chili powder
  • Cumin
  • Salt
  • Black pepper
  • Ground turmeric
  • Nutritional yeast

Meal 1: Breakfast – Tofu Scramble with Kale, Broccoli, and Radishes

Ingredients:

  • 1/3 block tofu (crumbled)
  • 1 cup kale (chopped)
  • 1 small daikon radish (thinly sliced)
  • 1/2 cup broccoli (chopped)
  • Olive oil (1 tsp)
  • 1/2 tsp turmeric
  • Salt and pepper to taste
  • Nutritional yeast (optional, 1 tbsp)

Instructions:

  1. Heat olive oil in a pan over medium heat.
  2. Add sliced daikon radish and broccoli, cook for 2 minutes.
  3. Add kale and cook until wilted, another 2-3 minutes.
  4. Crumble in the tofu, sprinkle turmeric, salt, and pepper. Stir occasionally for another 3-4 minutes until tofu is heated through.
  5. Optional: Sprinkle nutritional yeast before serving.
Protein: Tofu
Carbohydrate: Served on the side with whole grain toast or tortillas if available.

Meal 2: Lunch – Chickpea & Kale Salad with Cilantro Lime Dressing

Ingredients:

  • 1 bunch kale (chopped)
  • 1/2 cup canned chickpeas (drained and rinsed)
  • 1/2 celery (thinly sliced)
  • Handful of cilantro (chopped)
  • 2 tbsp olive oil
  • 1 tbsp fresh lime juice
  • 1/2 tsp rice vinegar
  • Salt and pepper to taste

Instructions:

  1. Combine kale, celery, chickpeas, and cilantro in a bowl.
  2. In a small bowl, whisk together olive oil, lime juice, vinegar, salt, and pepper.
  3. Pour dressing over salad and toss. Let sit for 5 minutes before serving.
Protein: Chickpeas
Carbohydrate: Serve with a slice of whole grain bread or a small portion of cooked quinoa (1/2 cup).

Meal 3: Dinner – Stir-Fried Shooting Broccoli and Napa Cabbage with Quinoa

Ingredients:

  • 1 cup shooting broccoli (chopped)
  • 1/2 head Napa cabbage (thinly sliced)
  • 1/2 habanero pepper (finely chopped, optional for spice)
  • 1 tsp sesame oil or olive oil
  • 1 tbsp soy sauce or tamari
  • 1/2 tsp grated ginger
  • 1 cup cooked quinoa

Instructions:

  1. Heat oil in a large pan or wok over medium heat.
  2. Add the habanero (if using), ginger, and stir-fry for 30 seconds.
  3. Add shooting broccoli and cabbage. Stir-fry until vegetables are tender but still crisp, about 6-7 minutes.
  4. Add soy sauce, stir well, and cook for another minute.
  5. Serve stir-fried vegetables over cooked quinoa.
Protein: Quinoa
Carbohydrate: Quinoa

Meal 4: Lunch – Napa Cabbage Wraps with Tofu and Veggies

Ingredients:

  • 4-5 leaves of Napa cabbage (whole, large leaves)
  • 1/3 block tofu (sliced thin or crumbled)
  • 1 small daikon radish (thinly sliced)
  • 1/2 cup celery (thinly sliced)
  • Cilantro (for garnish)
  • 1 tbsp soy sauce or tamari
  • 1 tsp sesame oil or olive oil
  • 1 tsp rice vinegar
  • 1/2 tsp agave syrup or maple syrup

Instructions:

  1. Heat oil in a pan over medium heat. Add sliced or crumbled tofu and cook for 4-5 minutes until slightly golden.
  2. Add celery and daikon radish, stir for 2-3 minutes.
  3. Stir in soy sauce, vinegar, and agave syrup.
  4. Remove from heat and let cool slightly.
  5. Spoon the tofu and vegetable mixture into Napa cabbage leaves, top with cilantro, and serve as wraps.
Protein: Tofu
Carbohydrate: Serve with a side of cooked quinoa or rice noodles (optional).

Meal 5: Dinner – Spicy Daikon Radish and Rice Noodles Stir-Fry

Ingredients:

  • 100g rice noodles
  • 1 small daikon radish (julienned)
  • 1/2 block tofu (cubed)
  • 1/4 habanero pepper (finely chopped for spice)
  • 1 bunch kale (chopped)
  • 2 tbsp soy sauce or tamari
  • 1 tsp sesame oil or olive oil
  • 1/2 tsp agave syrup or maple syrup
  • 1 garlic clove (minced)

Instructions:

  1. Cook rice noodles according to package instructions and set aside.
  2. Heat sesame oil in a pan over medium heat and sauté garlic and habanero for 30 seconds.
  3. Add daikon, tofu cubes, and kale. Stir-fry for 5-7 minutes until kale is wilted and tofu is golden.
  4. Add soy sauce and agave, and stir for another minute.
  5. Toss with rice noodles and serve hot.
Protein: Tofu
Carbohydrate: Rice noodles

Shopping Summary for Liquids, Grains, and Seasonings:

  • Olive oil
  • Soy sauce or tamari
  • Rice vinegar
  • Sesame oil
  • Agave syrup or maple syrup
  • Chili powder
  • Salt
  • Black pepper
  • Ground turmeric
  • Nutritional yeast
  • Rice noodles
  • Quinoa

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