5 Meal Plan Featuring Asian Green: Cho Ho or Tatsoi (bunch),Chard-Green,and Turnips-white and purple (bunch)

Shopping List:

  • Eggs (8)
  • Tofu (1 block, firm)
  • Chicken breast (1.5 pounds)
  • Fish fillets (e.g., cod or tilapia, 1 to 1.5 pounds)
  • Rice (2 cups)
  • Rice noodles (1 pack)
  • Sesame oil (small bottle)
  • Soy sauce (1 bottle)
  • Hoisin sauce (optional)
  • Olive oil
  • Salt and pepper
  • Garlic (5 cloves)
  • Ginger (Thumb-sized piece)
  • Red pepper flakes
  • Sesame seeds (for garnish)
  • Honey (optional – for glazing)
  • Pine nuts (small pack)
  • Scallions (for garnish)

Meal 1: Breakfast – Arugula, Kale, and Pea Shoot Frittata

Ingredients:

  • Arugula (bunch)
  • Kale (bunch – curly or lacinato)
  • Pea shoots (75g)
  • 6 eggs
  • Olive oil
  • Salt and pepper
  • Garlic (1 clove, minced)

Instructions:

  1. Preheat your oven to 375°F.
  2. Heat 1 tbsp of olive oil in an oven-safe skillet on medium-high heat.
  3. Add garlic and sauté until fragrant.
  4. Add chopped kale and cook for 2-3 minutes, then add arugula and pea shoots. Sauté until wilted (about 2 minutes).
  5. In a bowl, lightly whisk the eggs with salt and pepper.
  6. Pour the eggs over the greens in the skillet and stir to distribute evenly.
  7. Cook for 3-5 minutes until the edges are set, then transfer the skillet to the oven.
  8. Bake for 10-12 minutes or until the frittata is fully set and lightly golden.
  9. Slice and serve.

Protein: Eggs
Carbohydrate: None-specific, considered a low-carb breakfast.

Meal 2: Lunch – Sesame Bok Choi and Tofu Stir-Fry with Rice

Ingredients:

  • Bok Choi (1 head, medium)
  • Tofu (1 block, firm)
  • Garlic (2 cloves, minced)
  • Ginger (1 inch, minced)
  • Sesame oil (2 tbsp)
  • Soy sauce (2 tbsp)
  • Red pepper flakes
  • Sesame seeds (for garnish)
  • 1 cup rice

Instructions:

  1. Prepare rice according to package instructions.
  2. Drain and press the tofu to remove excess water, then cut into cubes.
  3. Heat sesame oil in a skillet or wok over medium-high heat. Add tofu and cook until golden brown, about 5-7 minutes. Remove tofu and set aside.
  4. Add garlic and ginger to the same pan, sautéing until fragrant.
  5. Add chopped bok choi and stir-fry for 4-5 minutes until tender.
  6. Return tofu to the pan, and add soy sauce and a pinch of red pepper flakes. Stir for another 2 minutes.
  7. Serve the stir-fry over rice and garnish with sesame seeds.

Protein: Tofu
Carbohydrate: Rice

Meal 3: Dinner – Glazed Chicken with Roasted Turnips and Carrots on a Bed of Greens

Ingredients:

  • Chicken breast (1.5 pounds)
  • Turnips (white and purple, 1 bunch)
  • Carrots (1 bunch)
  • Cho Ho or Tatsoi greens (1 bunch)
  • Olive oil
  • Honey (2 tbsp, optional)
  • Soy sauce (2 tbsp)
  • Garlic (1 clove, minced)
  • Salt and pepper
  • Pine nuts (optional, for garnish)

Instructions:

  1. Preheat oven to 400°F.
  2. Peel and cut turnips and carrots into bite-sized pieces.
  3. Toss the veggies with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and caramelized.
  4. Meanwhile, heat 1 tbsp olive oil in a skillet and cook the chicken breast seasoned with salt and pepper until browned on both sides (about 4 minutes per side).
  5. Mix honey, soy sauce, and garlic in a small bowl, and brush the mixture over the chicken breasts. Continue cooking on low heat until caramelized and fully cooked through.
  6. Lightly sauté Cho Ho or Tatsoi greens in 1 tbsp olive oil until just wilted.
  7. Serve the glazed chicken on top of the sautéed greens and roasted veggies. Sprinkle with pine nuts if desired.

Protein: Chicken Breast
Carbohydrate: Roasted Carrots and Turnips

Meal 4: Lunch – Komatsuna and Chicken Rice Noodle Soup

Ingredients:

  • Komatsuna Mustard Greens (1 bunch)
  • Chicken breast (0.5 pound, shredded or diced)
  • Rice noodles (1 pack)
  • Garlic (1 clove, minced)
  • Ginger (1 inch, minced)
  • Sesame oil (2 tbsp)
  • Soy sauce (2 tbsp)
  • Scallions (for garnish)
  • Optional: Red pepper flakes for heat

Instructions:

  1. Cook the rice noodles according to the package directions.
  2. In a pot, heat 1 tbsp sesame oil over medium heat. Add garlic and ginger and sauté until fragrant.
  3. Add chicken breast to the pot and stir until cooked through, about 5-7 minutes.
  4. Pour in water or chicken stock (enough for 5 servings of soup) and bring to a gentle simmer.
  5. After 10 minutes, add chopped komatsuna mustard greens.
  6. Season with soy sauce and additional salt or pepper to taste.
  7. Serve the soup over rice noodles and garnish with scallions.

Protein: Chicken
Carbohydrate: Rice Noodles

Meal 5: Dinner – Sautéed Chard with Pan-Seared Fish and Pea Shoot Salad

Ingredients:

  • Fish fillets (cod or tilapia, 1 pound)
  • Chard (1 bunch)
  • Pea shoots (reserve some from breakfast)
  • Olive oil
  • Garlic (1 clove, sliced)
  • Lemon juice (1 tbsp)
  • Salt and pepper
  • Pine nuts (optional for garnish)

Instructions:

  1. Heat 1 tbsp olive oil in a pan over medium heat. Season the fish fillets with salt and pepper.
  2. Pan-sear the fish for about 3-4 minutes per side or until golden and cooked through. Remove and set aside.
  3. In the same pan, add garlic and sliced chard. Sauté for 4-5 minutes until wilted and tender.
  4. Toss the pea shoots with lemon juice, olive oil, salt, and pepper to taste for a simple salad.
  5. Serve the fish atop the sautéed chard with the pea shoot salad on the side. Optionally, add pine nuts for garnish.

Protein: Fish
Carbohydrate: None; this is a lower-carb meal.

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