5 Meal Plan Featuring Spinach (180g bag),Turnips-white and purple (bunch),and Carrots-no tops, from Elmira (Conv) (for 4-6)

Shopping List:

  • Spinach (180g bag)
  • Turnips (white and purple, 1 bunch)
  • Carrots (Conv and Rainbow varieties)
  • Sweet Potatoes (Medium-Large)
  • Grape Tomatoes (Red, Yellow, or Mixed, 1 pint)
  • Apples (Gala or Ambrosia, 5)
  • Eggs (6)
  • Feta Cheese (100g)
  • Chicken Breasts (2 large, boneless and skinless)
  • Almonds (50g)
  • Olive Oil
  • Balsamic Vinegar
  • Ground Cumin
  • Ground Paprika
  • Garlic (4 cloves)
  • Salt
  • Black Pepper
  • Honey (optional)
  • Cooked Quinoa (1 cup)
  • Rice (1 cup)
  • Hummus (100g)
  • Tahini (optional, for drizzle)
  • Fresh Lemon Juice (2 tbsp)

Meal Plan:

Day 1: Breakfast – Spinach, Tomato & Feta Scramble (Serves 1)

Ingredients:

  • 2 large eggs
  • 100g spinach (half the bag)
  • ½ cup mixed grape tomatoes, halved
  • 50g feta cheese
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat the olive oil in a non-stick pan over medium heat.
  2. Add spinach to the pan and sauté until wilted (about 2-3 minutes).
  3. Add the halved grape tomatoes and cook for another 2 minutes.
  4. In a bowl, whisk the eggs, then pour them over the veggies.
  5. Stir gently until the eggs are fully cooked (~5 minutes).
  6. Crumble feta cheese over top and season with salt and pepper.
  7. Serve warm.

Protein: Eggs
Carbohydrate: Tomatoes, Spinach

Day 1: Lunch – Nourish Bowl with Sweet Potatoes and Hummus (Serves 1)

Ingredients:

  • 1 medium sweet potato
  • 1 carrot (rainbow, sliced)
  • 100g spinach (remaining half of the bag)
  • 1 tbsp olive oil
  • 100g hummus
  • 10g almonds (chopped)
  • Drizzle of tahini (optional)
  • Salt and pepper to taste

Instructions:

  1. Peel and cube the sweet potato. Boil or microwave until tender (8-10 minutes).
  2. Heat 1 tbsp olive oil in a pan, add sliced carrots and spinach, and stir-fry for 3-4 minutes.
  3. In a bowl, arrange the cooked sweet potato and sautéed spinach and carrots.
  4. Add hummus on the side and drizzle with a bit of tahini (optional).
  5. Top with chopped almonds, and season with salt and pepper.

Protein: Hummus, Almonds
Carbohydrate: Sweet Potatoes

Day 2: Lunch – Grilled Chicken with Turnip-Carrot Slaw (Serves 1)

Ingredients:

  • 1 chicken breast
  • 1 small turnip, peeled and julienned
  • 1 carrot (Elmira variety), julienned
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
  • 2 tbsp fresh lemon juice

Instructions:

  1. Preheat a grill pan on medium heat and grill the chicken breast, seasoning with salt and pepper (cook for 5-6 minutes per side until done).
  2. While the chicken is cooking, mix the julienned turnip and carrot in a bowl with olive oil, balsamic vinegar, and lemon juice.
  3. Once the chicken is done, allow it to rest for 2 minutes, then slice it.
  4. Serve alongside the fresh turnip-carrot slaw.

Protein: Grilled Chicken
Carbohydrate: Turnip, Carrot

Day 2: Dinner – Caramelized Turnip and Quinoa Salad with Apple (Serves 1)

Ingredients:

  • 1 small turnip, peeled and cubed
  • 1 carrot (rainbow, sliced)
  • 1 apple (Gala/Ambrosia, cored and sliced)
  • 1 tbsp olive oil
  • 1 tbsp honey (optional)
  • 1 tsp balsamic vinegar
  • 1 cup cooked quinoa
  • Salt and pepper to taste

Instructions:

  1. Heat a non-stick pan with olive oil. Add turnip cubes and cook until golden brown and caramelized (5-7 minutes).
  2. Add carrot slices and cook for an additional 3-4 minutes until tender.
  3. Drizzle honey (if using) and balsamic vinegar into the pan and give everything a quick toss.
  4. In a bowl, combine the cooked quinoa with the caramelized veggies.
  5. Top with slices of apple and season with salt and pepper.

Protein: Quinoa
Carbohydrate: Turnip, Carrot, Apple

Day 3: Dinner – Chicken and Sweet Potato Rice Bowl with Spinach (Serves 1)

Ingredients:

  • 1 chicken breast
  • 1 medium sweet potato, peeled and diced
  • 1 carrot (Elmira variety, sliced)
  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • 1 cup cooked rice
  • 100g spinach (optional garnish)
  • Salt, pepper, cumin, and paprika to taste

Instructions:

  1. Grill or pan-cook the chicken breast (5-6 minutes per side) with a spice mix of cumin, paprika, salt, and pepper.
  2. In a separate pan, heat olive oil, add the diced sweet potato and garlic, and cook until tender (about 8 minutes). Add sliced carrot in the last couple minutes of cooking.
  3. To assemble, place the cooked rice in a bowl. Top with the diced sweet potato, carrot, and spinach. Add the sliced chicken breast on top.
  4. Garnish with additional seasoning of choice.

Protein: Chicken Breast
Carbohydrate: Rice, Sweet Potato

Similar Posts