5 Meal Plan Featuring Arugula- bunched,Bok Choi-Med (ea),and Carrots-Rainbow (for 5-6) (Vernon Burkhart, org.)

Shopping List

Vegetables & Greens

• 2 bunches Arugula
• 2 medium Bok Choi
• 1 bunch Rainbow Carrots
• 2 bags Spinach (180g each)
• 1 bunch Kale (red, green, or lacinato)
• 2 bell peppers (any color)
• 1 zucchini
• 1 avocado
• 1 bunch green onions
• 2 onions

Protein

• 6 eggs
• 1 pack (400g) firm tofu
• 2 boneless, skinless chicken breasts
• 200g cooked chickpeas (canned or pre-cooked)
• 50g feta cheese
• 100g almonds

Carbohydrates

• 350g quinoa
• 2 medium sweet potatoes
• 200g rice noodles
• 2 wraps (whole grain preferred)

Pantry Staples

• Olive oil
• Soy sauce
• Garlic
• Fresh ginger
• Balsamic vinegar
• Salt & pepper
• Cumin
• Smoked paprika
• Chili flakes
• Sesame oil
• Sunflower seeds
• Dijon mustard
• Honey or maple syrup
• Lemon juice

Meal Plan

Breakfast 1: Kale & Sweet Potato Hash with Poached Eggs (Serves 3)

Ingredients:

• 1 bunch kale, chopped (use red or green)
• 2 medium sweet potatoes, diced
• 3 eggs
• 1 onion, diced
• 1 tablespoon olive oil
• Salt & pepper to taste
• Chili flakes (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add diced sweet potato and onion. Cook until tender, about 8-10 minutes, season with salt, pepper, and chili flakes.
3. Add chopped kale and cook another 2-3 minutes, until wilted.
4. In a pot of boiling water, poach your eggs (2-3 minutes for medium yolk).
5. Serve the kale and sweet potato hash with poached eggs on top.

• Protein: Eggs
• Carbohydrates: Sweet potato

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Lunch 1: Spinach & Chickpea Quinoa Salad with Balsamic Vinaigrette (Serves 3)

Ingredients:

• 1 bag spinach (180g)
• 200g cooked quinoa
• 200g cooked chickpeas
• 1 carrot, shredded
• 50g feta cheese
• ¼ cup sunflower seeds
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt & pepper to taste

Instructions:

1. In a small bowl, whisk together olive oil, balsamic vinegar, mustard, salt, and pepper for the vinaigrette.
2. Toss cooked quinoa, chickpeas, spinach, shredded carrot, and sunflower seeds in a large bowl.
3. Drizzle with vinaigrette and mix gently.
4. Top with crumbled feta before serving.

• Protein: Chickpeas, feta cheese
• Carbohydrates: Quinoa

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Dinner 1: Tofu & Bok Choi Stir-Fry with Rice Noodles (Serves 3)

Ingredients:

• 1 pack firm tofu, cubed
• 2 medium bok choi, sliced
• 200g rice noodles
• 1 bell pepper, sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• Chili flakes (optional)

Instructions:

1. Cook rice noodles according to package instructions.
2. Heat olive oil in a pan over medium-high heat, cook tofu for 4-5 minutes until golden.
3. Add garlic, ginger, bok choi, and bell pepper to the pan. Stir-fry for 3-4 minutes.
4. Add soy sauce and sesame oil, cook for another 2-3 minutes.
5. Toss with cooked rice noodles and garnish with chili flakes if desired.

• Protein: Tofu
• Carbohydrates: Rice noodles

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Lunch 2: Arugula & Chicken Quinoa Wraps (Serves 3)

Ingredients:

• 2 wraps (whole grain)
• 1 bunch arugula
• 2 boneless, skinless chicken breasts, grilled and sliced
• 1 avocado, sliced
• 1 carrot, shredded
• 1 small bell pepper, sliced
• 100g cooked quinoa
• 2 tablespoons olive oil
• Salt & pepper
• Lemon juice

Instructions:

1. Grill chicken breasts over medium heat (3-4 minutes per side), then slice.
2. Mix arugula, quinoa, bell pepper, and carrot with olive oil, lemon juice, salt, and pepper in a bowl.
3. Spread some avocado slices onto each wrap.
4. Add grilled chicken and the arugula-quinoa mixture to the wrap, then roll it up.

• Protein: Chicken
• Carbohydrates: Whole grain wraps, quinoa

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Dinner 2: Lacinato Kale & Tofu Sauté with Roasted Rainbow Carrots (Serves 3)

Ingredients:

• 1 bunch lacinato (dinosaur) kale, chopped
• 400g firm tofu, cubed
• 1 bunch rainbow carrots, peeled and cut into sticks
• 2 tablespoons olive oil (for roasting)
• 1 tablespoon olive oil (for sautéing)
• 2 garlic cloves, minced
• 1 tablespoon soy sauce
• 1 teaspoon smoked paprika
• Salt & pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss rainbow carrots in olive oil, smoked paprika, salt, and pepper. Roast for 20 minutes.
2. Heat olive oil in a pan over medium heat, sauté tofu cubes until golden.
3. Add garlic and kale to the tofu, sauté for an additional 3-4 minutes until kale is wilted.
4. Add soy sauce, stir, and cook for another minute before serving with roasted carrots on the side.

• Protein: Tofu
• Carbohydrates: Roasted carrots