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

Shopping List:

  • Cabbage, Napa-green (2 heads)
  • Kale-curly, red or green, or lacinato (2 bunches)
  • Radishes-Daikon, larger (3 ea)
  • Turnip Greens (1 bunch)
  • Asian Green: Cho Ho (3 bunches)
  • Radicchio (1 ea)
  • Onions (4 ea)
  • Garlic (1 bulb)
  • Carrots (6 ea)
  • Lentils (2 cups)
  • Chicken Breast (4 breasts)
  • Sweet Potatoes (5 medium)
  • Turnips (4 ea)
  • Eggs (6 ea)
  • Jasmine Rice (4 cups)
  • Soy Sauce
  • Olive Oil
  • Sesame Oil
  • Rice Vinegar
  • Ginger (1 thumb-sized piece)
  • Cilantro (for garnish)
  • Chili flakes
  • Salt and Pepper
  • Butter
  • Parmesan Cheese (for salad)
  • Honey
  • Tahini
  • Whole grain mustard
  • Stock (chicken or vegetable)
  • Coconut Milk

Meal 1: Breakfast – Kale & Sweet Potato Hash with Eggs
Servings: 4
Time: 40 minutes

Ingredients:

  • 1 bunch kale (roughly chopped)
  • 2 large sweet potatoes (peeled and diced)
  • 1 onion (diced)
  • 2 garlic cloves (minced)
  • 4 eggs
  • Salt and pepper
  • Olive Oil
  1. Heat a large skillet over medium heat. Add olive oil and cook diced sweet potato, stirring occasionally, until beginning to soften (~10 minutes).
  2. Add onions and garlic to the skillet, cook until the onions are translucent (~5 minutes).
  3. Add the chopped kale and cook until wilted and potatoes are tender (~5 minutes). Season with salt and pepper.
  4. In a separate non-stick skillet, cook eggs to your liking (fried or scrambled).
  5. Serve the hash with the egg on top.

Protein: Eggs
Carbs: Sweet potatoes

Meal 2: Lunch – Sautéed Daikon Radish & Napa Cabbage Stir-Fry with Chicken
Servings: 4
Time: 35 minutes

Ingredients:

  • 2 heads Napa cabbage (chopped)
  • 2 large daikon radishes (peeled and thinly sliced)
  • 2 chicken breasts (sliced into thin strips)
  • 1 onion (thinly sliced)
  • 2 garlic cloves (minced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 1 teaspoon grated ginger
  • 2 cups jasmine rice (cooked)
  1. Heat olive oil in a large skillet over medium heat. Add chicken strips and cook until browned and cooked through (~8-10 minutes). Remove chicken from the pan and set aside.
  2. In the same skillet, add the sesame oil, onions, garlic, ginger, radishes, and cabbage. Sauté until vegetables are tender (~10-12 minutes).
  3. Stir in the soy sauce and add back the cooked chicken. Stir until well coated and heated through.
  4. Serve over a bed of jasmine rice.

Protein: Chicken
Carbs: Jasmine Rice

Meal 3: Dinner – Lentil Soup with Turnip Greens and Carrots
Servings: 4
Time: 45 minutes

Ingredients:

  • 1 bunch turnip greens (roughly chopped)
  • 1 cup lentils
  • 3 medium carrots (peeled and diced)
  • 2 medium turnips (peeled and diced)
  • 1 onion (diced)
  • 3 garlic cloves (minced)
  • 5 cups chicken stock (or vegetable stock)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil
  1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sauté until translucent (~5 minutes).
  2. Add carrots, turnips, and lentils to the pot. Stir to combine.
  3. Pour in the stock, add salt and pepper, and bring to a boil.
  4. Reduce to a simmer and cook for 30 minutes, or until lentils and vegetables are tender.
  5. Stir in the chopped turnip greens during the last 5 minutes of cooking. Adjust seasoning as needed and serve.

Protein: Lentils
Carbs: Carrots and Turnips

Meal 4: Dinner – Grilled Chicken with Radicchio & Asian Greens Salad
Servings: 4
Time: 40 minutes

Ingredients:

  • 1 radicchio (quartered)
  • 3 bunches cho ho Asian greens (chopped)
  • 2 chicken breasts (butterflied)
  • 2 garlic cloves (minced)
  • Olive oil
  • 2 tablespoons whole grain mustard
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • Salt and pepper
  • Parmesan cheese (freshly shaved, for garnish)
  1. Preheat grill to medium-high heat.
  2. Rub chicken breasts with olive oil, minced garlic, salt, and pepper. Grill chicken for 5-7 minutes per side, or until cooked through. Set aside.
  3. Toss the chopped cho ho greens and radicchio quarters with olive oil, mustard, honey, rice vinegar, salt, and pepper. Grill the radicchio for 2-3 minutes until lightly charred.
  4. Slice the grilled chicken and arrange it on top of the salad. Finish with shaved Parmesan cheese.

Protein: Chicken
Carbs: Minimal carbs from vegetables (salad)

Meal 5: Lunch – Kale, Cabbage, and Carrot Slaw with Tahini Dressing & Lentils
Servings: 4
Time: 40 minutes

Ingredients:

  • 1 bunch kale (thinly sliced)
  • 1 head Napa-green cabbage (shredded)
  • 3 carrots (grated)
  • 1 large daikon radish (thinly sliced into matchsticks)
  • 1/2 cup lentils
  • 1/4 cup tahini
  • 1 tablespoon rice vinegar
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • Chili flakes (optional, to taste)
  1. Cook lentils in salted boiling water until tender (~20 minutes). Drain and set aside.
  2. In a large mixing bowl, combine shredded kale, cabbage, carrots, and daikon radish.
  3. In a small bowl, whisk together tahini, rice vinegar, soy sauce, olive oil, honey, and chili flakes.
  4. Toss the salad with the dressing and cooked lentils.

Protein: Lentils
Carbs: Carrots

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