5 Meal Plan Featuring Kale-curly, red or green, or lacinato (bunch),Turnip Greens (bunch),and Cabbage, Napa-green (ea)

Shopping List:

  • Kale – 1 bunch
  • Turnip Greens – 1 bunch
  • Napa Cabbage (green) – 2 heads
  • Garlic Bulbs – 3 to 5 cloves
  • Habanero Peppers – 2
  • Brussels Sprouts (purple, on the stalk) – 1 stalk
  • Chicken breast – 4 pieces
  • Eggs – 5
  • Almond flour – 1/2 cup
  • Olive oil – 1 bottle
  • Butter – 1 stick
  • Avocado – 2
  • Low-carb tortillas – 4
  • Ground Turkey or Ground Chicken – 1 pound
  • Zucchini noodles (spiralized) – 1 package
  • Parmesan Cheese – 1 cup (optional)
  • Creme fraiche or sour cream – 1 tub
  • Chili powder
  • Cilantro – 1 bunch
  • Lemon juice – 1 bottle
  • Salt & Pepper

Meal 1 – Breakfast: Kale, Eggs & Habanero Scramble (10 minutes)

  1. Chop a handful of kale and set aside.
  2. Mince 1 clove of garlic and finely chop 1/4 of a habanero pepper.
  3. Heat 1 tablespoon of olive oil in a non-stick skillet on medium heat.
  4. Add the garlic and habanero to the skillet and sauté for 1 minute.
  5. Add the kale and cook for 2-3 minutes until wilted.
  6. In a bowl, beat 2 eggs and season with salt & pepper.
  7. Pour the eggs into the skillet and gently scramble until fully cooked.
  8. Serve hot, optionally with sliced avocado on the side.

Protein: Eggs
Carbohydrate: Optional avocado (minimal carbs, fitting for low-carb diet)

Meal 2 – Lunch: Turnip Greens & Garlic Stir Fry with Grilled Chicken (20 minutes)

  1. In a skillet, heat 1 tablespoon of olive oil on medium-high heat.
  2. Mince 2 cloves of garlic.
  3. Add garlic and sauté for 30 seconds. Add turnip greens and stir occasionally for about 3 minutes until they wilt.
  4. In a separate pan (or grill), grill 1 chicken breast, seasoned with salt, pepper, and lemon juice for approximately 5 minutes per side until cooked through.
  5. Serve the grilled chicken over the sautéed turnip greens and garnish with a sprinkle of chili powder for a hint of spice.

Protein: Chicken breast
Carbohydrate: Zucchini noodles (low-carb)

Meal 3 – Lunch: Purple Brussels Sprout Salad with Ground Turkey (15 minutes)

  1. Slice the purple brussels sprouts from the stalk into rounds.
  2. In a pan, heat 1 tablespoon of olive oil. Add 1/2 pound of ground turkey and cook for 7-8 minutes until fully browned and crispy.
  3. Toss the sliced brussels sprouts in a bowl with 2 tablespoons of lemon juice, 1 tablespoon of olive oil, and salt & pepper.
  4. Combine the ground turkey into the brussels sprout salad. Optionally, sprinkle Parmesan or crumbled feta on top.

Protein: Ground turkey
Carbohydrate: None (Fits within low-carb requirements)

Meal 4 – Dinner: Spicy Habanero & Garlic Chicken Stir Fry with Napa Cabbage (20 minutes)

  1. Slice 1 chicken breast into thin strips and set aside.
  2. Mince 2 cloves of garlic and 1/2 habanero pepper.
  3. Slice 1/2 head of napa cabbage into ribbons.
  4. In a hot pan, heat 1 tablespoon of olive oil. Add the garlic and habanero, stir fry for 1 minute.
  5. Add chicken strips and cook for 4-5 minutes, until they turn golden brown.
  6. Add napa cabbage and stir fry for an additional 4 minutes. Season with salt, pepper, and 1 tablespoon lemon juice.
  7. Serve hot with a tablespoon of creme fraiche or sour cream on top to balance the heat.

Protein: Chicken breast
Carbohydrate: None (Fits within low-carb requirements)

Meal 5 – Dinner: Kale & Avocado Low-Carb Tacos (15 minutes)

  1. Finely chop a handful of kale and an avocado, and set aside.
  2. In a pan, heat 1 tablespoon of olive oil on medium heat.
  3. Sauté kale with 1 clove minced garlic for 2-3 minutes until wilted.
  4. Mash the avocado with lemon juice, salt, and cilantro.
  5. Lightly toast 2 low-carb tortillas in a dry skillet.
  6. Fill each tortilla with the sautéed kale and top with mashed avocado. Optionally, add a dollop of creme fraiche or yogurt for extra richness.

Protein: Almond flour adds some protein, but you may add shredded chicken or turkey if desired.
Carbohydrate: Low-carb tortilla

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