5 Meal Plan Featuring Turnips and Carrots

Shopping List:

  • Eggs (6 count)
  • Chicken breasts (2 medium)
  • Tofu (1 block, firm)
  • Quinoa (1 cup)
  • Whole grain bread (4 slices)
  • Olive oil (2 tablespoons)
  • Garlic (4 cloves)
  • Soy sauce (low sodium, 1/4 cup)
  • Lemon (1)
  • Parmesan cheese (grated, 1/2 cup)
  • Butter (2 tablespoons)
  • Salt & pepper
  • Chili flakes (optional)
  • Balsamic vinegar (1 tbsp)
  • Dijon mustard (1 tbsp)
  • Honey (1 tbsp)

Meal Plan (5 Meals)

Meal 1: Breakfast – Spinach and Arugula Scramble on Toast
Prep time: 15 minutes | Difficulty: 2/10
Rating: 4+ stars

Ingredients:

  • 2 eggs
  • 1/2 bunch arugula
  • 1/2 of 180g bag spinach
  • 2 slices whole grain bread
  • 1 tbsp olive oil
  • Salt & pepper to taste

Instructions:

  1. Heat olive oil in a non-stick pan over medium heat. Sauté spinach and arugula until wilted, 2-3 minutes.
  2. Crack eggs into the pan with greens and scramble gently until cooked to your preference.
  3. Toast the whole grain bread and serve the scramble over the toast.
  4. Season with salt, pepper, and a pinch of chili flakes (optional).

Protein Source: Eggs
Carb Source: Whole grain bread

Meal 2: Lunch – Kale Quinoa Salad with Honey Mustard Dressing
Prep time: 20 minutes

Ingredients:

  • 1/2 bunch kale (curly or lacinato, ribs removed, chopped)
  • 1 cup cooked quinoa (prepare according to package directions)
  • 1/2 bunch baby Japanese turnips, thinly sliced
  • 1 small romaine lettuce, chopped
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1 tbsp Dijon mustard
  • 1 tbsp honey
  • Salt & pepper

Instructions:

  1. Cook quinoa and set aside to cool.
  2. In a large bowl, toss kale, romaine, and turnips with olive oil and balsamic vinegar. Massage the kale lightly to soften.
  3. Mix Dijon mustard with honey to form a quick dressing and drizzle over the salad.
  4. Add cooked quinoa on top and toss everything together.
  5. Season with salt and pepper before serving.

Protein Source: Quinoa
Carb Source: Quinoa

Meal 3: Dinner – Chicken & Roasted Turnips with Rainbow Carrot Mash
Prep time: 20 minutes | Difficulty: 3/10
Rating: 4+ stars

Ingredients:

  • 1 chicken breast, sliced into strips
  • 1/2 bunch white and purple turnips, peeled and cubed
  • 1/2 bunch rainbow carrots, peeled and chopped
  • 2 tbsp olive oil
  • 2 garlic cloves, minced
  • 1/2 lemon
  • Salt, pepper & chili flakes (optional)

Instructions:

  1. Preheat oven to 400°F (200°C). Toss turnips and carrots in olive oil, salt, pepper, and garlic. Roast for 20 minutes, stirring halfway through.
  2. While vegetables roast, season chicken strips with salt and pepper and cook in a skillet over medium heat with 1 tbsp olive oil until done, about 6-7 minutes.
  3. Once vegetables are roasted, mash the rainbow carrots lightly.
  4. Serve the chicken over the rainbow carrot mash and roasted turnips, and drizzle with lemon juice.

Protein Source: Chicken
Carb Source: Carrots, Turnips

Meal 4: Lunch – Tofu & Roasted Veggie Power Bowl
Prep time: 20 minutes | Difficulty: 3/10
Rating: 4+ stars

Ingredients:

  • 1/2 block firm tofu, cubed
  • 1/2 bunch carrots (no tops), chopped
  • 1/2 bunch white or purple turnips, chopped
  • 1 tbsp olive oil
  • 2 tbsp soy sauce (low sodium)
  • 1 garlic clove, minced
  • 1/2 of 180g spinach, sautéed
  • Salt & pepper

Instructions:

  1. Preheat oven to 400°F (200°C). Toss turnips and carrots in olive oil, salt, and pepper. Roast for 20 minutes.
  2. In a skillet, cook tofu cubes on medium heat until golden brown, about 5 minutes. Add soy sauce and garlic, stirring for 1-2 minutes.
  3. Sauté spinach until wilted.
  4. Serve tofu over roasted vegetables and sautéed spinach. Optional: drizzle with extra soy sauce.

Protein Source: Tofu
Carb Source: Turnips, Carrots

Meal 5: Dinner – Lemon & Garlic Chicken over Arugula Salad
Prep time: 20 minutes | Difficulty: 2/10
Rating: 4+ stars

Ingredients:

  • 1 chicken breast, marinated with juice from 1/2 lemon, 1 minced garlic clove, salt, and pepper
  • 1/2 bunch arugula, stems trimmed
  • 1/2 romaine lettuce, chopped
  • 1 tbsp olive oil
  • Parmesan cheese (optional)
  • Salt & pepper

Instructions:

  1. Marinate chicken in lemon, garlic, salt, and pepper for 10 minutes.
  2. Cook chicken in a skillet over medium heat with olive oil for 5-7 minutes until fully done.
  3. In a large bowl, toss arugula and romaine with olive oil, salt, and pepper. Sprinkle Parmesan over salad if desired.
  4. Slice cooked chicken and place over the arugula salad.

Protein Source: Chicken
Carb Source: Not applicable (low carb dish)

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