5 Meal Plan Featuring Chard-Green,Bok Choi-Med (ea),and Japanese Turnips, baby (bunch)

Shopping List

  • Bok choy (1 medium)
  • Baby Japanese turnips (1 bunch)
  • Chard (1 bunch)
  • Kale (curly, red, green, or lacinato) (1 bunch)
  • Baby fennel (1 bunch)
  • Carrots (from Elmira) (4-6)
  • Apples (Gala or Ambrosia) (5)
  • Napa cabbage (1 small)
  • Rainbow carrots (5-6)
  • Rice (long grain or jasmine)
  • Pasta (spaghetti or linguine)
  • Tofu (1 block, firm)
  • Chicken breast (2-3)
  • Bacon (4-6 slices)
  • Beans (black beans, canned, 1 can)
  • Garlic
  • Fresh ginger
  • Soy sauce
  • Olive oil
  • Sesame oil
  • Salt
  • Black pepper
  • Lemon
  • Red pepper flakes
  • Apple cider vinegar
  • Dijon mustard

Meal 1: Breakfast – Sautéed Kale with Apples and Bacon

Ingredients:

  • 4 slices of bacon
  • 1/2 bunch of kale (roughly chopped)
  • 1 apple (thinly sliced)
  • 1 clove of garlic (minced)
  • Salt and pepper to taste
  • 1/2 tsp lemon juice

Instructions:

  1. In a large skillet, cook the bacon until crispy. Remove the bacon, crumble, and set aside.
  2. Retain some bacon grease and sauté the garlic until fragrant (about 30 seconds).
  3. Add chopped kale and cook for about 2 minutes until wilted.
  4. Add sliced apples and cook for another 2 minutes until they begin to soften.
  5. Stir in lemon juice, salt, and pepper.
  6. Toss bacon back into the skillet and serve warm.

Protein: Bacon
Carbohydrate: Apple

Meal 2: Lunch – Tofu Stir-Fry with Bok Choy, Baby Fennel, and Japanese Turnips

Ingredients:

  • 1 block firm tofu (cubed)
  • 1 medium bok choy (chopped)
  • 1 bunch baby fennel (thinly sliced)
  • 1 bunch baby Japanese turnips (halved)
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp olive oil
  • 1 clove garlic (minced)
  • 1 tsp fresh ginger (grated)
  • Dash of red pepper flakes (optional)

Instructions:

  1. Heat olive oil in a large skillet over medium heat. Add tofu cubes and cook until golden on all sides (about 5 minutes). Set aside.
  2. In the same skillet, add sesame oil, garlic, and ginger; sauté for 1 minute.
  3. Add bok choy, fennel, and turnips. Stir-fry for about 5-7 minutes until slightly tender but still crisp.
  4. Add soy sauce and red pepper flakes (if using). Toss tofu back into the skillet and cook for another 2 minutes.
  5. Serve hot.

Protein: Tofu
Carbohydrate: Japanese turnips

Meal 3: Dinner – Chicken with Sautéed Chard and Carrot Risotto (Quick Version)

Ingredients:

  • 2 chicken breasts
  • 1 bunch chard (roughly chopped)
  • 2 carrots (from Elmira) (grated)
  • 1 cup rice (cooked)
  • 2 tbsp olive oil
  • 1 garlic clove (minced)
  • Salt and pepper to taste
  • Lemon wedge

Instructions:

  1. Heat 1 tbsp olive oil in a skillet over medium-high heat. Season chicken breasts with salt and pepper. Cook for 5-6 minutes per side until fully cooked. Set aside and add a squeeze of lemon.
  2. In the same skillet, add remaining olive oil, garlic, and chard. Sauté until chard is wilted (about 3 minutes). Season with salt and pepper.
  3. In a separate saucepan, cook grated carrots with already cooked rice until well combined and heated through (3-4 minutes). Add salt to taste.
  4. Serve the chicken sliced over a bed of sautéed chard and a side of carrot-infused rice.

Protein: Chicken
Carbohydrate: Rice

Meal 4: Lunch – Napa Cabbage and Rainbow Carrot Slaw with Bean Salad

Ingredients:

  • 1 small Napa cabbage (thinly sliced)
  • 2 rainbow carrots (shredded)
  • 1 apple (thinly sliced)
  • 1 can black beans (drained and rinsed)
  • 1 tbsp Dijon mustard
  • 2 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, toss together Napa cabbage, rainbow carrots, and apple slices.
  2. In a smaller bowl, whisk together Dijon mustard, apple cider vinegar, olive oil, salt, and pepper to make the dressing.
  3. Pour the dressing over the slaw and toss to combine.
  4. Serve slaw alongside a portion of black beans sprinkled with pepper.

Protein: Black beans
Carbohydrate: Apple

Meal 5: Dinner – Pasta with Fennel, Bacon-Infused Cabbage, and Tofu Medley

Ingredients:

  • 200g pasta (spaghetti or linguine)
  • 4 slices bacon (chopped)
  • 1 bunch baby fennel (sliced thinly)
  • 1/4 small Napa cabbage (shredded)
  • 1/2 block tofu (cubed)
  • 2 tbsp olive oil
  • 1 clove garlic (minced)
  • Salt and pepper to taste

Instructions:

  1. Cook pasta per package instructions. Drain and set aside.
  2. In a large skillet, cook the bacon pieces until crispy. Remove the bacon and set aside.
  3. In the same skillet (using leftover bacon grease), add garlic and sauté for 1 minute.
  4. Add the fennel and shredded cabbage, cooking for 3-5 minutes until softened.
  5. Toss in tofu cubes and cook until lightly browned (about 3 minutes).
  6. Combine the cooked pasta with the veggies and tofu in the skillet. Season with salt and pepper.
  7. Top with crumbled bacon before serving.

Protein: Bacon and tofu
Carbohydrate: Pasta

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