5 Meal Plan Featuring Arugula- bunched,Kale-curly, red or green, or lacinato (bunch),and Beets: Med-Lg (from Elmira, conv) qrt

Shopping List:

  • Arugula, bunched (2)
  • Kale (Lacinato preferred, 1 bunch)
  • Beets (2 medium-large)
  • Garlic (3-5 bulbs)
  • Chard (2 bunches)
  • Italian parsley (1 bunch)
  • Turnip greens (1 bunch)
  • Daikon radishes (1 large)
  • Chicken breasts or thighs (4-6, depending on size)
  • Smoked garlic sausage (1–2 links)
  • Sweet peppers (3, mixed colors)
  • Onions (2)
  • Carrots (3 large)
  • Apples (2 medium-large)
  • Sweet potatoes (3 medium)
  • Eggs (6)
  • Olive oil
  • Salt & pepper
  • Dijon mustard
  • Lemon juice
  • Honey
  • White wine or apple cider vinegar
  • Whole almonds or walnuts
  • Balsamic vinegar
  • Butter or vegan alternative
  • Whole grain bread or sourdough bread (4 slices)
  • Rice (1 cup)
  • Flour tortillas (6 large)

Meal 1 – Breakfast: Arugula & Sausage Frittata

Ingredients:

  • 4 eggs
  • 1 bunch arugula, chopped
  • 1 smoked garlic sausage, diced
  • 1 sweet pepper (any color), chopped
  • 1 carrot, shredded
  • 1 garlic clove, minced
  • Salt & pepper
  • Olive oil or butter for greasing the pan

Instructions:

  1. In a medium oven-safe skillet, heat olive oil over medium heat.
  2. Add diced sausage and cook for 3–4 minutes until browned.
  3. Add garlic, sweet pepper, and shredded carrot, and cook for another 3 minutes until softened.
  4. Stir in chopped arugula and sauté for 1–2 minutes until wilted.
  5. Beat eggs in a bowl, season with salt and pepper, and pour into the skillet. Stir gently to combine ingredients.
  6. Cook on medium-low until the edges are set, about 5 minutes.
  7. Transfer the skillet to a preheated oven to broil for 2–3 minutes, until the top is set and lightly browned.

Protein source: Eggs, sausage
Carbohydrate source: None (low-carb breakfast)

Meal 2 – Lunch: Chicken & Beet Salad with Turnip Green Pesto

Ingredients:

  • 2 chicken breasts, grilled or pan-seared
  • 2 medium beets, roasted and sliced
  • 1 bunch turnip greens
  • 1 garlic clove
  • 1/4 cup toasted almonds or walnuts
  • 1/4 cup parmesan cheese
  • 1/4 cup olive oil
  • 1 bunch arugula
  • 1 apple, thinly sliced
  • Balsamic vinegar for drizzling
  • Salt & pepper

Instructions:

  1. Clean and trim the beets, then roast at 400°F for 30–35 minutes until tender. Once cool, slice thinly.
  2. To make the pesto, blend turnip greens, garlic, toasted almonds or walnuts, parmesan cheese, olive oil, and salt until smooth.
  3. Grill or pan-sear the chicken breasts, seasoning with salt and pepper. Slice when done.
  4. In a large bowl, toss arugula, roasted beet slices, and apple slices.
  5. Place sliced chicken atop the salad and drizzle with pesto and balsamic vinegar.

Protein source: Chicken, walnuts
Carbohydrate source: Apple

Meal 3 – Dinner: Smoky Garlic Chicken and Sweet Potato Bake

Ingredients:

  • 3 chicken thighs
  • 2 garlic cloves, minced
  • 1 large sweet potato, cubed
  • 1 onion, chopped
  • 1 red sweet pepper, chopped
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1 tablespoon olive oil
  • Salt & pepper
  • Fresh Italian parsley (for garnish)

Instructions:

  1. Preheat the oven to 425°F.
  2. In a large roasting pan, toss the sweet potatoes, onion, and sweet pepper with olive oil, garlic, salt, and pepper.
  3. In a small bowl, mix Dijon mustard, honey, and a little more olive oil.
  4. Rub this mixture over the chicken thighs.
  5. Place the chicken on top of the vegetables in the roasting pan.
  6. Roast for 35–40 minutes, or until the chicken is fully cooked and the vegetables are tender.
  7. Garnish with fresh parsley before serving.

Protein source: Chicken thighs
Carbohydrate source: Sweet potato

Meal 4 – Breakfast: Sautéed Greens & Eggs on Toast

Ingredients:

  • 2 eggs
  • 1 bunch kale (Lacinato), chopped
  • 1/2 bunch chard, chopped
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • 2 slices whole grain or sourdough bread
  • Salt & pepper
  • Lemon juice for drizzling

Instructions:

  1. In a pan, heat olive oil over medium heat and add garlic. Cook for 1–2 minutes, until fragrant.
  2. Add chopped kale and chard to the pan, sautéing until wilted, about 4–5 minutes. Season with salt and pepper, and drizzle with a little lemon juice.
  3. Toast the bread.
  4. In a separate pan, fry or scramble the eggs to your liking.
  5. Layer the greens over the toasted bread, and top with the eggs. Sprinkle with pepper to taste.

Protein source: Eggs
Carbohydrate source: Toasted bread

Meal 5 – Lunch: Daikon Radish & Carrot Slaw Wraps with Chicken

Ingredients:

  • 1 large daikon radish, julienned
  • 2 carrots, julienned
  • 1 sweet pepper, sliced thin
  • 1 bunch Italian parsley, chopped
  • 2 chicken breasts, cooked and sliced
  • 6 large flour tortillas
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • Salt & pepper

Instructions:

  1. In a large bowl, combine julienned radish, carrot, and sliced sweet pepper.
  2. In a small bowl, whisk olive oil, vinegar, honey, garlic, salt, and pepper to make the dressing.
  3. Toss the veggies with the dressing to coat.
  4. Warm the flour tortillas in a skillet or microwave.
  5. Lay slices of cooked chicken on the tortillas, and top with the prepared slaw and chopped parsley. Roll up the wraps and serve.

Protein source: Chicken
Carbohydrate source: Flour tortillas

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