Shopping List

• Garlic (3-5 bulbs)
• Kale (1 bunch)
• Napa cabbage (1 whole)
• Eggs (4)
• Chicken breast (2 fillets)
• Pork (thin-sliced, approx. 300g)
• Olive oil
• Salt
• Black pepper
• Soy sauce
• Sesame oil
• Rice vinegar
• Honey
• Ginger (1 small piece)
• Red pepper flakes
• Parmesan cheese
• Whole grain bread (4 slices)
• White rice (1 cup)

Meal 1: Breakfast – Parmesan Kale and Garlic Scramble with Whole Grain Toast

Servings: 2
Prep & Cook Time: 20 minutes
Difficulty: 2/10

Ingredients:

• 4 large eggs
• 1/2 bunch kale, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/4 cup grated parmesan cheese
• Salt and black pepper to taste
• 4 slices whole grain bread (to serve)

Instructions:

1. Heat 1 tablespoon of olive oil in a non-stick skillet on medium heat. Add garlic and sauté for 1-2 minutes until fragrant.
2. Add chopped kale and cook for 4-5 minutes, until it’s wilted and tender. Season with salt and pepper.
3. In a bowl, whisk the eggs with a pinch of salt and black pepper. Pour the eggs into the skillet with the kale. Gently scramble until the eggs are cooked but still soft.
4. Turn off the heat and stir in the grated parmesan cheese.
5. Toast your whole grain bread slices while the scramble finishes cooking.
6. Plate the scramble and serve with toasted whole grain bread on the side.

Protein Source:

• Eggs
  

  Carbohydrate Source:

• Whole grain bread

Meal 2: Dinner – Garlic Ginger Pork Stir-Fry with Napa Cabbage and Steamed Rice

Servings: 2
Prep & Cook Time: 30 minutes
Difficulty: 3/10

Ingredients:

• 300g thin-sliced pork
• 4 cloves garlic, thinly sliced
• 1-inch piece ginger, minced
• 1/2 head Napa cabbage, chopped
• 2 tbsp soy sauce
• 2 tbsp rice vinegar
• 1 tbsp honey
• 1 tbsp sesame oil
• 2 tbsp olive oil for cooking
• Red pepper flakes (to taste)
• 1 cup white rice
• Salt and black pepper (to taste)

Instructions:

1. Start by cooking 1 cup of rice according to package instructions (usually 15-20 minutes).
2. While the rice is cooking, heat 1 tablespoon of olive oil in a large pan or wok over medium heat. Add the sliced garlic and ginger. Stir-fry for 1-2 minutes until fragrant.
3. Add the pork to the pan and cook for 3-4 minutes until browned. Remove the pork from the pan and set it aside.
4. In the same pan, add 1 more tablespoon of oil and toss in the Napa cabbage. Cook for about 3-4 minutes until the cabbage is tender.
5. In a small bowl, mix together soy sauce, rice vinegar, honey, and a dash of red pepper flakes.
6. Add the pork back to the pan along with the sauce mixture. Stir everything together for 2-3 minutes until the pork is fully cooked, and the cabbage is well-coated with the sauce. Drizzle with sesame oil.
7. Once the rice is cooked, plate it and serve the stir-fry on top or alongside it.

Protein Source:

• Pork
  

  Carbohydrate Source:

• White rice