5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Chard-Green,and Herb: Italian Parsley

Shopping List:

  • Garlic (3-5 bulbs from Elmira, conv)
  • Green Chard (1 bunch)
  • Italian Parsley (1 bunch)
  • Kale (1 bunch – curly, red, or green, or lacinato)
  • Daikon Radish (1 large)
  • Pea Shoots (75g)
  • Eggs (12 large)
  • Chicken Breast (500g)
  • Tofu (400g, firm)
  • Jasmine Rice (2 cups)
  • Quinoa (1 cup)
  • Parmesan Cheese (100g)
  • Soy Sauce (small bottle)
  • Olive Oil
  • Lemon (2)
  • Salt & Pepper
  • Red Chili Flakes
  • Sesame Oil
  • Honey
  • Dijon Mustard
  • White Vinegar
  • Vegetable Stock
  • Roasted Almonds (100g)
  • Brown Sugar (small amount)

Meal 1

Breakfast: Pea Shoots & Parmesan Scramble with Radish Slaw
Ingredients:

  • 4 eggs
  • 75g pea shoots
  • 1/4 cup Italian parsley (chopped)
  • 1 daikon radish (cut into thin matchsticks)
  • 1 tbsp olive oil for cooking
  • 1 tbsp lemon juice
  • 20g Parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. Whisk eggs together with half of the Parmesan, salt, and pepper.
  2. Heat olive oil in a pan and sauté pea shoots and parsley for 2 mins.
  3. Add the eggs and scramble until fluffy and fully cooked (3-4 mins).
  4. Toss the thin daikon radish matchsticks in lemon juice with a pinch of salt for a fresh slaw on the side.
  5. Serve scrambled eggs on a plate with the Parmesan sprinkled on top. Serve the radish slaw on the side.

Protein: Eggs
Carbohydrate: None needed for a low-carb breakfast

Meal 2

Lunch: Kale & Almond Quinoa Salad with Roasted Garlic Vinaigrette
Ingredients:

  • 1 bunch kale (curly or lacinato)
  • 1/2 cup quinoa (cooked)
  • 2 garlic cloves (roasted)
  • 1/4 cup Italian parsley (chopped)
  • 1/4 cup roasted almonds (chopped)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp honey
  • Pinch of salt and pepper

Instructions:

  1. Roast the garlic cloves in the oven at 180°C (350°F) for 10 mins or until caramelized.
  2. Massage kale with a pinch of salt and olive oil to soften.
  3. Toss the kale with cooked quinoa, roasted almonds, and chopped parsley.
  4. In a small bowl, mix roasted garlic, lemon juice, honey, olive oil, and salt & pepper to create the vinaigrette dressing.
  5. Drizzle over the salad and toss well.

Protein: Almonds
Carbohydrate: Quinoa

Meal 3

Dinner: Garlic & Lemon Chicken with Sautéed Chard and Radish
Ingredients:

  • 300g chicken breast (sliced thin)
  • 2 garlic cloves (minced)
  • 1 tbsp olive oil
  • 1 bunch green chard (stalks removed, leaves roughly chopped)
  • 1/2 large daikon radish (thinly sliced into rounds)
  • 1 tbsp lemon juice
  • Salt & pepper to taste
  • Red chili flakes (optional, for spice)

Instructions:

  1. Season chicken breasts with salt, pepper, half the minced garlic, and lemon juice.
  2. Cook chicken in a hot pan with 1 tbsp olive oil, 5-7 mins each side, until golden and cooked through.
  3. In the same pan, add a little more olive oil and sauté the chard for 2-3 mins until wilted. Add remaining minced garlic, sauté for another minute.
  4. Toss in the thin slices of daikon radish along with chili flakes (optional) and sauté for another minute.
  5. Serve chicken alongside the sautéed chard and radish.

Protein: Chicken
Carbohydrate: None needed for a balanced low-carb dinner

Meal 4

Lunch: Crispy Sesame Tofu with Kale and Rice
Ingredients:

  • 200g firm tofu (cubed)
  • 1/2 bunch kale (chopped)
  • 1 cup cooked jasmine rice
  • 2 garlic cloves (minced)
  • 1 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp honey
  • 1 tsp sesame seeds
  • 1 tbsp vegetable oil for frying

Instructions:

  1. Pat tofu dry and pan-fry in vegetable oil over medium heat until crispy (about 5-6 mins), turning occasionally.
  2. In the same pan, add sesame oil and garlic, stir-frying kale for 2-3 mins until wilted.
  3. Mix soy sauce and honey together and pour over the tofu to glaze. Sprinkle with sesame seeds.
  4. Serve over a bed of jasmine rice with sautéed kale on the side.

Protein: Tofu
Carbohydrate: Jasmine rice

Meal 5

Dinner: Roasted Daikon and Garlic-Parsley Chicken with Rice
Ingredients:

  • 200g chicken breast (cubed)
  • 1/2 large daikon radish (thinly sliced)
  • 3 garlic cloves (minced)
  • 1 tbsp olive oil
  • 1/2 cup Italian parsley (chopped)
  • 1 cup jasmine rice (cooked)
  • 1 tbsp Dijon mustard
  • 1 tsp white vinegar
  • Salt & pepper to taste

Instructions:

  1. Toss daikon slices with olive oil and garlic, and roast in an oven at 200°C (400°F) for 15 mins, until edges are golden and crispy.
  2. Sear chicken cubes in a hot pan with olive oil until brown and fully cooked.
  3. Mix the Dijon mustard, white vinegar, and parsley together to make a herby mustard sauce.
  4. Serve the roasted daikon and chicken over jasmine rice, drizzled with the herbed mustard sauce.

Protein: Chicken
Carbohydrate: Jasmine rice

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