5 Meal Plan Featuring Broccoli – Shooting Broccoli (225g bag),Cabbage-Red (ea) (from Elmira, conv.),and Garlic- (for 3-5 bulbs)(From Elmira, conv)

Shopping List:

  • 225g Broccoli (shooting variety)
  • 1 Red Cabbage
  • 3-5 Garlic Bulbs
  • 1 bunch Arugula
  • 1 Daikon Radish
  • 1 bunch Celery (Dark Green)
  • 1 pint of mixed Grape Tomatoes
  • 4 boneless, skinless chicken breasts
  • 400g firm tofu
  • 4 large eggs
  • Olive oil
  • 1 pack spaghetti (300g)
  • 1 pack couscous (200g)
  • 2 cups jasmine rice
  • 100g parmesan cheese (grated)
  • Soy sauce (light)
  • 1 lemon
  • Dijon mustard
  • Rice vinegar
  • Salt
  • Black pepper
  • Red pepper flakes
  • Honey
  • Sesame oil
  • 60g sunflower seeds
  • 50g pumpkin seeds
  • 1 small bunch fresh parsley
  • 1 tbsp miso paste
  • 120g butter
  • 2 cups chicken or vegetable broth
  • 1 can coconut milk (400ml)
  • 1 pack flour tortillas

Meal 1: Breakfast

Scrambled Eggs with Wilted Arugula and Toast

  • Ingredients:

    • 4 large eggs
    • 1 bunch arugula (stems removed)
    • 2 tbsp olive oil
    • Salt and pepper to taste
    • 2 slices of whole grain bread (toasted)
    • Butter (optional, for toast)

  • Instructions:

    1. In a skillet, heat olive oil over medium heat. Add arugula and sauté for 1-2 minutes, until just wilted. Season with salt and pepper. Remove and set aside.
    2. Whisk eggs in a bowl. Season with additional salt and pepper. Pour eggs into the pan and scramble gently, stirring occasionally until just set.
    3. Serve scrambled eggs with wilted arugula on the side and buttered toast.

  • Protein: Eggs

  • Carbohydrate: Whole grain bread

Meal 2: Lunch

Garlic Roasted Broccoli and Grape Tomato Pasta

  • Ingredients:

    • 225g shooting broccoli
    • 1 pint mixed grape tomatoes
    • 4 garlic cloves (thinly sliced)
    • 2 tbsp olive oil
    • Salt and pepper
    • 300g spaghetti
    • 50g grated parmesan cheese

  • Instructions:

    1. Preheat oven to 200°C. Toss broccoli and tomatoes with olive oil, garlic, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized.
    2. Meanwhile, cook spaghetti in salted boiling water until al dente. Drain and reserve some pasta water.
    3. Toss the roasted vegetables with the spaghetti, using pasta water to create a light sauce. Top with grated parmesan and serve.

  • Protein: Parmesan cheese

  • Carbohydrate: Spaghetti

Meal 3: Dinner

Miso Glazed Tofu with Daikon Radish Salad

  • Ingredients:

    • 400g firm tofu (pressed and cut into cubes)
    • 1 tbsp miso paste
    • 1 tbsp soy sauce
    • 1 tsp sesame oil
    • 1 Daikon radish (thinly sliced)
    • 1 tsp rice vinegar
    • 1 tbsp sunflower seeds (toasted)
    • 1 tbsp olive oil
    • Salt and pepper

  • Instructions:

    1. In a small bowl, mix miso paste, soy sauce, and sesame oil. Brush tofu cubes with this mixture and set aside for 10 minutes. Grill or pan-fry tofu cubes for 3-5 minutes on each side until golden.
    2. Toss thinly sliced daikon with rice vinegar, olive oil, and season with salt and pepper.
    3. Top daikon with toasted sunflower seeds and serve alongside miso-glazed tofu.

  • Protein: Tofu

  • Carbohydrate: None (low-carb dinner)

Meal 4: Lunch

Cabbage, Celery, and Chicken Stir-Fry

  • Ingredients:

    • 2 boneless chicken breasts (sliced into thin strips)
    • ½ red cabbage (thinly sliced)
    • 1 bunch celery (sliced)
    • 3 garlic cloves (minced)
    • 1 tbsp soy sauce
    • 1 tbsp sesame oil
    • 1 tsp rice vinegar
    • 1 tsp honey
    • 2 cups jasmine rice (cooked)

  • Instructions:

    1. Heat sesame oil in a wok or large skillet. Add garlic and sauté until fragrant. Add chicken and cook until browned and cooked through, about 5-7 minutes.
    2. Add cabbage and celery and stir-fry for another 5-7 minutes until just tender but still crisp. Stir in soy sauce, rice vinegar, and honey. Stir well and adjust the seasoning.
    3. Serve stir-fry on top of jasmine rice.

  • Protein: Chicken

  • Carbohydrate: Jasmine rice

Meal 5: Dinner

Roasted Red Cabbage and Chicken Wraps with Celery Slaw

  • Ingredients:

    • 2 boneless chicken breasts
    • ½ red cabbage (cut into wedges)
    • 4 garlic cloves (minced)
    • 2 tbsp olive oil
    • 1 lemon (juice)
    • 1 tbsp Dijon mustard
    • 1 bunch celery (thinly sliced)
    • 1 tbsp olive oil
    • Salt and red pepper flakes to taste
    • 4 flour tortillas

  • Instructions:

    1. Preheat oven to 200°C. Toss red cabbage wedges with olive oil, minced garlic, salt, pepper, and roast for 25-30 minutes until tender. Set aside.
    2. Grill or sear the chicken breasts over medium-high heat until cooked through, about 6-8 minutes per side. Slice into thin strips.
    3. In a small bowl, mix lemon juice, Dijon mustard, and 1 tbsp olive oil. Toss with thinly sliced celery for a quick slaw.
    4. Wrap roasted cabbage, sliced chicken, and celery slaw in flour tortillas. Sprinkle with red pepper flakes for some heat.

  • Protein: Chicken

  • Carbohydrate: Flour tortillas

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