10 Meal Plan Featuring Asian Green: Cho Ho (bunch),Garlic- (for 3-5 bulbs)(From Elmira, conv),and Chard-Green

Shopping List

Vegetables & Herbs:

  • Asian Green (Cho Ho): 1 bunch
  • Garlic: 3-5 bulbs
  • Green Chard: 1 bunch
  • Daikon Radish: 1 large
  • Napa Cabbage: 1 head
  • Carrots: 4-6
  • Beets: 1 quart
  • Celery (dark green): 1 bunch
  • Scallions: 1 bunch
  • Cilantro: 1 bunch
  • Ginger root: 1 knob
  • Lemongrass: 2 stalks
  • Mushrooms: 1 pound (shiitake or cremini)
  • Baby spinach: 1 bag

Proteins:

  • Chicken thighs: 2 pounds
  • Tofu (firm): 1 block
  • Eggs: 12
  • Ground chicken: 1 pound
  • Salmon fillet: 2 portions (about 8 oz each)
  • Chicken broth: 1 quart

Carbohydrates:

  • Jasmine rice: 4 cups
  • Rice noodles: 1 pound
  • Soba noodles: 1 pound
  • Red potatoes: 4 medium
  • Quinoa: 1 pound

Pantry Items:

  • Soy sauce
  • Fish sauce
  • Rice vinegar
  • Sesame oil
  • Coconut milk: 1 can
  • Olive oil
  • Honey
  • Toasted sesame seeds
  • Chili flakes
  • Peanut butter: 1 jar
  • Hoisin sauce
  • Mirin
  • Miso paste
  • Oyster sauce
  • Black pepper
  • Salt

Meal Plan

Day 1 – Breakfast
Garlic Spinach & Mushroom Scramble
Ingredients:

  • 4 eggs
  • 1 cup baby spinach
  • 1 cup mushrooms (sliced)
  • 2 cloves garlic (minced)
  • Olive oil, salt, pepper to taste

Instructions:

  1. Heat olive oil in a skillet. Sauté garlic until fragrant.
  2. Add mushrooms and cook for 5 minutes until softened.
  3. Add spinach and cook until wilted.
  4. Whisk eggs in a bowl, season them with salt and pepper, pour into the pan and scramble until eggs are set.

Protein: Eggs
Carbohydrate: none

Day 1 – Lunch
Miso Soup with Tofu & Napa Cabbage
Ingredients:

  • 1 quart chicken broth
  • 2 tbsp miso paste
  • 1/2 head Napa cabbage (shredded)
  • 4 oz tofu (cubed)
  • Scallions (garnish)
  • Sesame oil (drizzle)

Instructions:

  1. Bring the chicken broth to a simmer.
  2. Stir in miso paste until dissolved.
  3. Add Napa cabbage and tofu, simmer for 10 minutes.
  4. Garnish with scallions and a drizzle of sesame oil.

Protein: Tofu
Carbohydrate: none

Day 1 – Dinner
Grilled Chicken with Sesame Soy Roasted Beets and Rice
Ingredients:

  • 2 chicken thighs
  • 2 beets (peeled and cut into wedges)
  • Soy sauce
  • Sesame seeds
  • 1 cup jasmine rice

Instructions:

  1. Cook jasmine rice according to package instructions.
  2. Roast beets in the oven at 400°F for 25-30 minutes, drizzled with soy sauce and sprinkled with sesame seeds.
  3. Grill chicken thighs with soy sauce and sesame oil marinate until cooked through.

Protein: Chicken thighs
Carbohydrate: Jasmine rice

Day 2 – Lunch
Chicken Soba Noodles Stir Fry with Chard
Ingredients:

  • 1 cup cooked soba noodles
  • 1/2 bunch green chard (roughly chopped)
  • 1/2 pound ground chicken
  • 2 cloves garlic
  • Soy sauce, oyster sauce, chili flakes

Instructions:

  1. Stir-fry garlic and ground chicken until browned.
  2. Add chard and sauté for 2-3 minutes until wilted.
  3. Toss in cooked soba noodles and season with soy sauce, oyster sauce, and chili flakes.

Protein: Ground Chicken
Carbohydrate: Soba noodles

Day 2 – Dinner
Carrot & Daikon Radish Slaw with Grilled Salmon
Ingredients:

  • 2 salmon fillets
  • 2 carrots (julienned)
  • 1/2 large daikon radish (julienned)
  • Rice vinegar, honey, sesame oil
  • Jasmine rice

Instructions:

  1. Whisk rice vinegar, honey, and sesame oil for dressing and toss with carrot and daikon radish.
  2. Grill the salmon fillets until crispy and golden.
  3. Serve with jasmine rice and carrot-daikon slaw.

Protein: Salmon
Carbohydrate: Jasmine rice

Day 3 – Lunch
Cabbage & Carrot Stir Fry with Lemongrass Chicken
Ingredients:

  • 1/2 head Napa cabbage (shredded)
  • 1 carrot (sliced)
  • 1 stalk lemongrass (finely chopped)
  • 1/2 pound chicken thighs (sliced thinly)
  • Soy sauce, ginger, garlic

Instructions:

  1. Stir fry lemongrass, ginger, garlic, and chicken until browned.
  2. Add cabbage and carrots, stir fry with soy sauce until soft.

Protein: Chicken thighs
Carbohydrate: none

Day 3 – Dinner
Peanut Butter Tofu and Chard Noodles
Ingredients:

  • 1 block tofu (cubed)
  • 1/2 bunch green chard
  • 1/2 cup peanut butter
  • 1 tbsp soy sauce
  • 1 tbsp hoisin sauce
  • 1 pound rice noodles

Instructions:

  1. Cook rice noodles and set aside.
  2. Stir fry tofu until golden and crispy, set aside.
  3. Sauté green chard, then mix in peanut butter, soy sauce, hoisin, and a pinch of chili flakes for sauce.
  4. Toss in noodles and tofu, mix well and serve.

Protein: Tofu
Carbohydrate: Rice noodles

Day 4 – Lunch
Radish & Carrot Rice Paper Rolls
Ingredients:

  • 1/2 daikon radish (thin strips)
  • 1 carrot (thin strips)
  • Rice paper sheets
  • Peanut dipping sauce (made with peanut butter, soy sauce, lime juice)
  • Cilantro

Instructions:

  1. Soak rice paper sheets in warm water.
  2. Place radish, carrot, and cilantro in the middle of the sheet and roll tightly.
  3. Serve with peanut dipping sauce.

Protein: Peanut butter (in sauce)
Carbohydrate: None in roll (optional to serve with rice)

Day 4 – Dinner
Beet & Celery Quinoa Salad with Grilled Chicken Thighs
Ingredients:

  • 3 beets (roasted and diced)
  • 2 celery stalks (thinly sliced)
  • 1 cup quinoa (cooked)
  • Chicken thighs (grilled)
  • Olive oil, lemon, garlic dressing

Instructions:

  1. Cook quinoa and season with lemon and olive oil.
  2. Toss the roasted beets and celery with quinoa.
  3. Grill chicken thighs and serve on the side.

Protein: Chicken thighs
Carbohydrate: Quinoa

Day 5 – Lunch
Celery & Daikon Radish Soup with Lemongrass
Ingredients:

  • 1 quart chicken broth
  • 1 stalk lemongrass
  • 1 cup celery (chopped)
  • 1/2 daikon radish (cubed)

Instructions:

  1. Simmer broth with lemongrass, then add radish and celery.
  2. Cook for about 25 minutes, season with salt and pepper.

Protein: Chicken broth
Carbohydrate: none

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