5 Meal Plan Featuring Spinach (180g bag),Sweet Potatoes- Med-Lg (ea)(Org. From Vernon Burkhart),and Japanese Turnips, baby (bunch)

Shopping List:

  • Eggs (6)
  • Chicken breasts (1 lb)
  • Tofu (1 block, firm)
  • Olive oil
  • Garlic (2 bulbs)
  • Red onion (1 small)
  • Salt
  • Black pepper
  • Soy sauce
  • Honey
  • Dijon mustard
  • Balsamic vinegar
  • Apple cider vinegar
  • Butter (unsalted)
  • Vegetable broth (1 quart)
  • Rice (1 cup)
  • Pine nuts (1/4 cup)
  • Parmesan cheese (shredded, 100g)
  • Tahini
  • Lemon (2)
  • Fresh parsley

Meal 1: Breakfast – Scrambled Eggs with Spinach, Pea Shoots, and Fennel

Ingredients:

  • 4 eggs
  • ½ bag spinach (90g)
  • ½ bunch fennel, thinly sliced
  • 75g pea shoots
  • Olive oil (1 tbsp)
  • Salt and pepper to taste

Instructions:

  1. In a large skillet, heat olive oil over medium heat. Add sliced fennel and cook for 3-4 minutes until softened.
  2. Add spinach and cook until it wilts, about 1-2 additional minutes.
  3. In a separate bowl, whisk eggs and season with salt and pepper.
  4. Pour the eggs into the skillet, scramble together with the spinach and fennel until set, about 3-4 minutes.
  5. Remove from heat and top with pea shoots. Serve immediately.

Protein: Eggs
Carbohydrate: None

Meal 2: Lunch – Arugula & Japanese Turnip Salad with Roasted Sweet Potatoes and Apples

Ingredients:

  • Arugula (1 bunch)
  • 1 sweet potato, peeled and diced
  • 1 Gala or Ambrosia apple, thinly sliced
  • Japanese turnips, thinly sliced
  • Olive oil (3 tbsp)
  • Salt, pepper
  • Honey (1 tsp)
  • Dijon mustard (1 tsp)
  • Lemon juice (1 tbsp)
  • Pine nuts (2 tbsp, toasted)

Instructions:

  1. Preheat oven to 400°F. Toss diced sweet potatoes with 1 tbsp olive oil, salt, and pepper. Roast for 20 minutes or until tender.
  2. Prepare the dressing by whisking together honey, Dijon mustard, lemon juice, and 2 tbsp olive oil. Season with salt and pepper.
  3. In a large bowl, mix arugula, thinly sliced apple, turnips, and roasted sweet potato.
  4. Drizzle with dressing and toss to combine. Top with toasted pine nuts before serving.

Protein: Pine nuts
Carbohydrate: Sweet potatoes, Apples

Meal 3: Dinner – Chicken Stir-Fry with Bok Choi, Carrots, and Daikon Radish

Ingredients:

  • 2 chicken breasts, cut into bite-sized pieces
  • 1 medium bok choi, chopped
  • 1 carrot, julienned
  • 1 daikon radish, julienned
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 1 cup cooked rice (for serving)

Instructions:

  1. Heat olive oil in a skillet or wok over medium heat. Sauté garlic until fragrant (about 30 seconds).
  2. Add chicken pieces and stir-fry until browned on the outside and cooked through, about 5-6 minutes.
  3. Add the chopped bok choi, carrots, and daikon radish. Stir-fry 3-4 minutes until crispy-tender.
  4. Add soy sauce, honey, and a splash of water if needed. Stir to coat the chicken and veggies as the sauce thickens.
  5. Serve over a bed of rice.

Protein: Chicken
Carbohydrate: Rice

Meal 4: Lunch – Romaine Lettuce Wraps with Roasted Bell Peppers, Roasted Turnips and Tofu

Ingredients:

  • 1 small Romaine lettuce (leaves separated)
  • 1 bunch white and purple turnips, diced
  • 1 block firm tofu, cubed
  • 1 red bell pepper, sliced
  • Olive oil (2 tbsp)
  • Salt and pepper
  • Balsamic vinegar (1 tbsp)
  • 1 tbsp tahini
  • Lemon juice (1 tsp)

Instructions:

  1. Preheat the oven to 400°F. Toss turnips and bell peppers with 1 tbsp olive oil, salt, and pepper. Roast for 20-25 minutes until tender.
  2. Meanwhile, heat 1 tbsp olive oil in a skillet over medium heat. Sauté the tofu until golden brown on all sides (about 5-7 minutes).
  3. Mix tahini, lemon juice, and a splash of water to form a dressing.
  4. Lay out romaine leaves, fill with roasted vegetables and tofu, then drizzle with tahini dressing.
  5. Serve immediately.

Protein: Tofu
Carbohydrate: Turnips and Bell Pepper

Meal 5: Dinner – Potato Soup with Carrots, Fennel, and Radishes

Ingredients:

  • 1 quart small white potatoes, peeled and chopped
  • 2 carrots (rainbow variety), diced
  • ½ bunch baby fennel, thinly sliced
  • 1 daikon radish, thinly sliced
  • 1 small red onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tbsp butter
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions:

  1. In a large pot, melt butter over medium heat. Add garlic and red onion, and cook until softened, about 2-3 minutes.
  2. Add diced carrots, fennel, and radish. Cook for another 3-4 minutes until vegetables soften.
  3. Add chopped potatoes and pour in the vegetable broth. Bring to a boil, then reduce to a simmer for 20-25 minutes until the potatoes are tender.
  4. Use an immersion blender to blend half of the soup, leaving the rest chunky.
  5. Season with salt and pepper. Garnish with fresh parsley and serve.

Protein: None (vegetable-based meal)
Carbohydrate: Potatoes

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