5 Meal Plan Featuring Arugula- bunched,Lettuce-Romaine (small),and Japanese Turnips, baby (bunch)

Shopping List:

Vegetables:

  • Arugula (1 bunch)
  • Romaine Lettuce (small, 1)
  • Baby Japanese Turnips (1 bunch)
  • Sweet Peppers (green, white, or red, for 3-4)
  • Baby Fennel (1 bunch)
  • Fresh Spinach (180g bag)
  • Carrots (4-6)

Other Vegetables and Fruits:

  • Garlic (3 cloves)
  • Cherry tomatoes (1 cup)
  • Avocados (2)
  • Lemon (2)
  • Ginger (1-inch piece)
  • Shallots (1)

Protein:

  • Tofu (extra firm, 1 block)
  • Eggs (6)
  • Feta Cheese (100g)
  • Parmesan Cheese (50g)
  • Almonds (½ cup)
  • Pine Nuts (2 tbsp)

Carbohydrate:

  • Quinoa (1 cup)
  • Whole wheat bread (4 slices)
  • Couscous (1 cup)
  • Brown rice (1 cup)

Pantry Staples:

  • Olive oil
  • Sesame oil
  • Balsamic vinegar
  • Maple syrup (1 tbsp)
  • Soy sauce (2 tbsp)
  • Mustard (1 tbsp)
  • Honey (1 tbsp)

Meal Plan:

1. Breakfast: Spinach and Fennel Omelette

Ingredients:

  • 3 eggs
  • Handful of fresh spinach (about 60g)
  • ½ baby fennel, thinly sliced
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • 1 tbsp olive oil
  • A sprinkle of Parmesan cheese

Instructions:

  1. Heat olive oil in a pan over medium heat. Add garlic and baby fennel, cooking for 4-5 minutes until the fennel softens.
  2. Add spinach to the pan and cook until wilted, about 1-2 minutes.
  3. Whisk eggs in a bowl with a pinch of salt and pepper. Pour the eggs over the cooked veggies.
  4. Cook until the eggs are set, about 3 minutes. Carefully flip the omelette or fold it with a spatula.
  5. Sprinkle with a bit of Parmesan cheese and serve warm.

Protein source: Eggs, Parmesan
Carbohydrate source: Optionally serve with a piece of whole wheat bread

2. Lunch: Quinoa Salad with Arugula, Peppers, and Feta

Ingredients:

  • 1 cup quinoa, rinsed
  • 1 bunch arugula
  • 1 red or white sweet pepper, thinly sliced
  • 2 big carrots, julienned
  • ½ cup crumbled feta cheese
  • 1 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

Instructions:

  1. Cook the quinoa according to package instructions (about 15 minutes).
  2. In a large bowl, combine arugula, sliced pepper, julienned carrots, and crumbled feta.
  3. Once the quinoa is done, let it cool slightly and add to the salad.
  4. Make a simple dressing by mixing olive oil, lemon juice, salt, and pepper. Pour over the salad and toss well.

Protein source: Feta cheese, quinoa
Carbohydrate source: Quinoa

3. Dinner: Stir-fried Tofu with Baby Japanese Turnips and Spinach

Ingredients:

  • 1 block of extra firm tofu, drained and pressed
  • 1 bunch baby Japanese turnips (including greens if available), quartered
  • 1 cup spinach
  • 1-inch piece of ginger, grated
  • 2 cloves garlic, minced
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 cup cooked brown rice

Instructions:

  1. Cut the tofu into 1” cubes. Heat sesame oil over medium heat in a large pan and fry the tofu until golden on all sides (about 10 minutes). Set aside.
  2. In the same pan, add garlic, ginger, and turnips. Stir-fry for 5 minutes until turnips are tender.
  3. Add spinach and cook until wilted, about 1 minute.
  4. Stir in soy sauce and maple syrup. Add the cooked tofu back into the pan and toss to coat everything in the sauce.
  5. Serve alongside cooked brown rice.

Protein source: Tofu
Carbohydrate source: Brown rice

4. Breakfast: Avocado Toast with Fennel and Spinach

Ingredients:

  • 2 slices of whole wheat bread, toasted
  • 1 avocado, mashed
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Handful baby spinach
  • ½ baby fennel, thinly sliced
  • 1 tbsp olive oil

Instructions:

  1. Toast the whole wheat bread.
  2. In a small bowl, mash the avocado with lemon juice, salt, and pepper.
  3. In a small pan, heat olive oil over medium heat and sauté the spinach and fennel slices for about 3 minutes, until softened.
  4. Spread the avocado mixture on the toasted bread and top with sautéed spinach and fennel. Serve immediately.

Protein source: Avocado
Carbohydrate source: Whole wheat bread

5. Dinner: Mediterranean Couscous with Roasted Romaine Lettuce and Red Pepper

Ingredients:

  • 1 cup couscous
  • 1 small Romaine lettuce, cut in half
  • 1 red sweet pepper, quartered
  • 1 shallot, thinly sliced
  • 1 clove garlic, minced
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 2 tbsp pine nuts, toasted
  • Salt and pepper to taste
  • ¼ cup shaved Parmesan

Instructions:

  1. Preheat the oven to 400°F (200°C). Arrange the Romaine halves and red pepper quarters on a baking sheet. Drizzle with olive oil, season with salt and pepper, and roast for 15-20 minutes.
  2. While the vegetables roast, cook the couscous: Bring 1 cup of water to a boil, add the couscous, remove from heat, cover, and let sit for 5 minutes. Fluff with a fork.
  3. In a small pan, toast the pine nuts for about 2-3 minutes, until golden.
  4. When the veggies are done, chop the roasted pepper. Place the couscous on a serving plate, and top with roasted Romaine, roasted pepper, toasted pine nuts, and garlic.
  5. Drizzle with balsamic vinegar and sprinkle with shaved Parmesan before serving.

Protein source: Pine nuts, Parmesan
Carbohydrate source: Couscous

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