7 Meal Plan Featuring Fennel-baby (bunch),Sweet Potatoes- Med-Lg (ea)(Org. From Vernon Burkhart),and Kale-curly, red or green, or lacinato (bunch)

Shopping List:

  • Chicken breasts (4)
  • Ground beef (1 lb)
  • Salmon fillets (5)
  • Eggs (12 count)
  • Olive oil
  • Butter (unsalted)
  • Garlic cloves (6)
  • Onion (2)
  • Fresh thyme
  • Lemons (2)
  • Sherry vinegar
  • Dijon mustard
  • Honey
  • Parmesan cheese (optional)
  • Salt
  • Pepper
  • Rice (1 cup)
  • Arborio rice (for risotto) (1 cup)
  • Whole grain bread (1 loaf)
  • Almonds (roasted) (1/2 cup)
  • Sesame seeds (optional)
  • Chicken broth (2 cups)
  • Fresh thyme

Meal Plan:

Meal 1: Breakfast – Kale, Fennel & Egg Scramble with Arugula Salad

Ingredients:

  • Kale (1 bunch)
  • Fennel (1 small bulb)
  • 5 Eggs
  • Fresh parsley for garnish
  • Olive oil
  • Dijon mustard
  • Arugula (1 bunch)
  • Sherry vinegar

Instructions:

  1. Heat olive oil in a pan. Sauté chopped fennel and kale until softened.
  2. In a bowl, whisk the eggs. Add to the pan and scramble gently until cooked.
  3. Toss arugula with olive oil, a splash of sherry vinegar, and mustard for a salad on the side.
  4. Serve scrambled eggs garnished with fresh parsley.

Protein: Eggs
Carb: None

Meal 2: Lunch – Salmon with Roasted Rainbow Carrots and Arugula

Ingredients:

  • Salmon fillets (5)
  • Rainbow carrots (3)
  • Arugula (1 bunch)
  • Olive oil
  • Lemon (1)
  • Salt and pepper

Instructions:

  1. Preheat the oven to 400°F. Toss the carrots with olive oil, salt, and pepper. Roast for 20 minutes.
  2. While carrots roast, season the salmon fillets with salt, pepper, and a drizzle of lemon juice. Bake in the oven for 10 minutes until just cooked through.
  3. Plate the salmon with roasted carrots and serve with a handful of fresh arugula dressed in lemon and olive oil alongside.

Protein: Salmon
Carb: Carrots

Meal 3: Dinner – Sweet Potato & Chicken Skillet with Kale Chips

Ingredients:

  • Sweet potatoes (3)
  • Chicken breasts (3)
  • Kale (1 bunch)
  • Olive oil
  • Garlic (2 cloves)
  • Thyme (fresh)
  • Onion (1)

Instructions:

  1. Dice sweet potatoes and sauté in olive oil until tender.
  2. In another pan, sear chicken breasts seasoned with salt, pepper, garlic, and thyme. Cook thoroughly, then slice.
  3. For quick kale chips, massage kale with olive oil and a bit of salt, spread on a baking sheet, and bake at 375°F for 10-12 minutes until crispy.
  4. Serve sweet potatoes and chicken together with crispy kale chips on the side.

Protein: Chicken
Carb: Sweet Potatoes

Meal 4: Breakfast – Potato Hash with Poached Eggs, Turnips, and Parsley Pesto

Ingredients:

  • Small white potatoes (4 cups, diced)
  • Japanese baby turnips (1 bunch)
  • Eggs (5)
  • Olive oil
  • Fresh parsley (1 bunch)
  • Garlic (1 clove)
  • Lemon (1)

Instructions:

  1. Boil diced potatoes and turnips until slightly tender, then pan-fry them in olive oil until golden brown.
  2. Poach eggs by simmering them in water with a splash of vinegar for 3-4 minutes.
  3. Make a parsley pesto by blending fresh parsley, olive oil, garlic, lemon juice, and salt.
  4. Serve hash with poached eggs on top and drizzle with pesto.

Protein: Eggs
Carb: Potatoes, Turnips

Meal 5: Lunch – Napa Cabbage Beef Stir-Fry with Rice

Ingredients:

  • Ground beef (1 lb)
  • Napa cabbage (2 small heads)
  • Garlic (2 cloves)
  • Onion (1)
  • Olive oil
  • Cooked rice (1 cup per person)
  • Sesame seeds (optional)

Instructions:

  1. In a large skillet, sauté garlic and onions in olive oil until softened.
  2. Add ground beef, season with salt and pepper, and cook until browned.
  3. Stir in shredded napa cabbage and cook until wilted.
  4. Serve over steamed rice and garnish with sesame seeds if desired.

Protein: Beef
Carb: Rice

Meal 6: Dinner – Beef & Sweet Potato Risotto with Parmesan

Ingredients:

  • Ground beef (1/2 lb)
  • Sweet potatoes (2, diced)
  • Arborio rice (1 cup)
  • Chicken broth (2 cups)
  • Onion (1, diced)
  • Garlic (1 clove, minced)
  • Olive oil
  • Butter
  • Parmesan cheese (optional)
  • Fresh thyme

Instructions:

  1. In a large pan, sauté onion, garlic, and beef in olive oil until beef is browned.
  2. Add Arborio rice, stir until it begins to toast, then gradually add chicken broth, stirring constantly.
  3. Mix in diced sweet potatoes as the rice cooks, adding more broth if needed until the rice and sweet potatoes are tender.
  4. Stir in a pat of butter and Parmesan if desired for richness.

Protein: Beef
Carb: Arborio Rice, Sweet Potatoes

Meal 7: Dinner – Roasted Chicken and Fennel with Carrot & Potato Mash

Ingredients:

  • Chicken breasts (2)
  • Fennel (1 small bulb)
  • Small white potatoes (4 cups)
  • Rainbow carrots (2)
  • Fresh parsley
  • Olive oil
  • Garlic (1 clove)
  • Butter

Instructions:

  1. Preheat oven to 400°F. Roast chicken breasts with olive oil, garlic, and fennel until fully cooked, about 25 minutes.
  2. Boil and mash the potatoes and carrots together with butter and parsley for seasoning.
  3. Serve roasted fennel and chicken alongside the potato-carrot mash.

Protein: Chicken
Carb: Potatoes, Carrots

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