5 Meal Plan Featuring Chard-Green,Kale-curly, red or green, or lacinato (bunch),and Cabbage, Napa-green (ea)
Shopping List
- Chard (1 bunch)
- Kale (curly, red or green, or lacinato) (4 bunches)
- Napa cabbage (1 head)
- Garlic (3-5 bulbs)
- Italian parsley (1 bunch)
- Chicken breasts (4, skinless and boneless)
- Eggs (6)
- Tofu (1 block, extra firm)
- Quinoa (1 cup)
- Basmati rice (2 cups)
- Whole wheat spaghetti (1 lb)
- Olive oil (1 bottle)
- Soy sauce (low sodium, 1 bottle)
- Lemon (2)
- Parmesan (1 small block)
- Red pepper flakes
- Toasted pine nuts (¼ cup)
- White beans (1 can)
- Sesame oil (1 small bottle)
- Honey (1 small bottle)
- Dijon mustard (1 small jar)
- Rice vinegar (1 small bottle)
- Salt and pepper (as needed)
- Lemon zest (1 lemon's worth)
- Green onions (2 stalks)
- Almonds (¼ cup)
Meal 1: Garlic and Lemon Kale Quinoa Bowl (Lunch)
Ingredients
- 2 bunches of curly kale (stems removed, chopped)
- 1 cup cooked quinoa
- 2 cloves garlic (minced)
- ½ tbsp olive oil
- ½ cup white beans (drained and rinsed)
- 1 lemon (zested and juiced)
- 2 tbsp toasted pine nuts
- Salt and pepper to taste
- Parmesan shavings (for garnish)
Instructions
- Cook quinoa according to package instructions.
- Heat olive oil over medium heat in a pan, add garlic and cook for 1 minute until fragrant.
- Add the kale to the pan, seasoning with salt and pepper. Sauté for 5 minutes until wilted.
- Stir in cooked quinoa, white beans, lemon juice, and zest to the pan. Mix well and cook for another 2-3 minutes.
- Serve in bowls, top with toasted pine nuts and shaved Parmesan.
Protein: White beans
Carb: Quinoa
Meal 2: Egg & Kale Breakfast Scramble (Breakfast)
Ingredients
- 6 eggs
- 1 bunch lacinato kale (chopped)
- 1 clove garlic (minced)
- 1 tbsp olive oil
- Salt and pepper (to taste)
- Parmesan (grated for topping)
- Red pepper flakes (optional)
Instructions
- Whisk the eggs in a bowl and season with a pinch of salt and pepper.
- Heat olive oil in a pan, add garlic, and cook for 1 minute.
- Add kale and sauté until it is just wilted (about 3-4 minutes).
- Pour the eggs on top of the kale, stirring occasionally for about 3 minutes, or until the eggs are fully cooked.
- Garnish with Parmesan and optional red pepper flakes.
Protein: Eggs
Carb: None (low-carb breakfast)
Meal 3: Napa Cabbage Stir-Fry with Tofu (Dinner)
Ingredients
- 1 block extra-firm tofu (drained, cubed)
- 1 head Napa cabbage (sliced into thin strips)
- 2 cloves garlic (minced)
- 1 tbsp sesame oil
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tbsp honey
- 1 tbsp olive oil
- Green onions (for garnish, sliced)
- Salt and pepper
Instructions
- Sauté garlic in olive oil for 1 minute in a large pan. Add tofu cubes and stir-fry on medium-high heat for 6-7 minutes until golden brown. Remove and set aside.
- In the same pan, add sesame oil and Napa cabbage. Stir-fry for 3-4 minutes until the cabbage becomes soft.
- In a small bowl, mix soy sauce, rice vinegar, honey, and a pinch of black pepper. Pour the sauce over the cabbage and tofu. Stir well.
- Cook for 2 more minutes. Garnish with green onions. Serve with Basmati rice.
Protein: Tofu
Carb: Basmati rice
Meal 4: Herbed Chicken over Garlicky Chard (Dinner)
Ingredients
- 4 chicken breasts (boneless, skinless)
- 3 cloves garlic (minced)
- 1 bunch chard (roughly chopped)
- 1 tbsp olive oil
- 1 lemon (juiced)
- ¼ cup Italian parsley (chopped)
- Salt and pepper
- Red pepper flakes (optional)
Instructions
- Season chicken breasts with salt, pepper, and a sprinkle of red pepper flakes if using.
- Heat olive oil in a skillet over medium-high heat. Sear chicken breasts on each side (about 5-6 minutes per side) until cooked through. Remove and let rest.
- In the same pan, add minced garlic, sauté for 1 minute, then add chard. Cook for another 3-4 minutes, until wilted.
- Deglaze pan with lemon juice and stir in parsley.
- Serve chicken over the garlicky chard.
Protein: Chicken
Carb: None (low carb)
Meal 5: Kale & Cabbage Pesto Spaghetti (Lunch/Dinner)
Ingredients
- 1 bunch curly kale (stems removed, blanched)
- ½ head Napa cabbage (sliced thin)
- 1 garlic clove
- 1 cup Italian parsley leaves
- ¼ cup toasted almonds
- ½ cup olive oil
- ½ cup Parmesan (grated)
- 1 lb whole wheat spaghetti
- Salt and pepper
Instructions
- Cook spaghetti according to package instructions. Reserve ½ cup pasta water.
- In a food processor, combine blanched kale, Italian parsley, almonds, garlic, and Parmesan. Pulse while drizzling in olive oil until you reach a pesto consistency. Season with salt and pepper.
- In a pan, sauté the Napa cabbage for 2 minutes until slightly wilted.
- Once the spaghetti is done, drain and toss it with the pesto and cooked cabbage. Add the reserved pasta water to adjust the sauce consistency. Serve with extra Parmesan.
Protein: Almonds (for added protein boost)
Carb: Whole wheat spaghetti
