5 Meal Plan Featuring Carrots-Rainbow (for 5-6) (Vernon Burkhart, org.),Turnips-white and purple (bunch),and Arugula- bunched

Shopping List:

• Carrots (Rainbow variety)
• Turnips (White and Purple)
• Arugula (1 bunch)
• Bok Choi (1 Medium head)
• Asian Greens: Cho Ho or Tatsoi (1 bunch)
• Pea Shoots (75g)
• Eggs (6)
• Chicken Breasts (4 fillets, boneless)
• Firm Tofu (500g)
• Salmon Fillet (250g)
• Rice Noodles (Gluten-Free)
• Jasmine Rice (Gluten-Free)
• Sweet Potatoes (2 medium-sized)
• Quinoa (Gluten-Free)
• Olive Oil
• Sesame Oil (Gluten-Free)
• Rice Vinegar (Gluten-Free)
• Gluten-Free Soy Sauce
• Honey
• Fresh Ginger
• Garlic
• Lemon (2)
• Green Onions
• Chili Flakes (optional, for heat)
• Black Sesame Seeds
• Tamari (Gluten-Free)
• Almonds (Sliced, lightly toasted)
• Fresh Basil

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Meal 1: Breakfast – Sweet Potato and Arugula Frittata with Pea Shoots

(Serves 2)
Ingredients:

• 1 medium sweet potato, peeled and cubed
• 1 bunch arugula, roughly chopped
• 3 eggs
• 1 small handful pea shoots
• 1 tbsp olive oil
• Salt & black pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large oven-safe skillet, heat 1 tbsp olive oil over medium heat. Add the sweet potato cubes and sauté for about 5-7 minutes until tender. Season with salt and pepper.
3. Add the chopped arugula and sauté for an additional 1-2 minutes until just wilted.
4. In a bowl, whisk together the eggs, adding a bit of salt and pepper. Pour the egg mixture over the veggies in the skillet.
5. Cook undisturbed for 3-4 minutes until the edges start to set. Then transfer the skillet to the oven and cook for another 10-12 minutes until the frittata is set.
6. Garnish with fresh pea shoots and serve warm.

Protein: Eggs
Carb: Sweet Potato

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Meal 2: Lunch – Lemon-Seared Tofu on Asian Greens Salad

(Serves 2)
Ingredients:

• 250g firm tofu, pressed to remove excess moisture
• 1 bunch Tatsoi (or Asian greens), roughly chopped
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tbsp fresh lemon juice
• 1 tbsp gluten-free tamari
• Salt & pepper to taste
• Black sesame seeds for garnish

Instructions:

1. Heat 1 tbsp sesame oil in a skillet over medium heat. Slice pressed tofu into 1-inch thick slabs and add it to the skillet. Sear each side for 3-4 minutes until nicely browned. Set aside.
2. In the same skillet, add the garlic and sauté until fragrant. Toss in the chopped Tatsoi and cook briefly until just wilted (1-2 minutes).
3. Mix rice vinegar, honey, lemon juice, and tamari in a small bowl to form a sauce. Drizzle this over the tofu and greens.
4. Garnish with black sesame seeds and serve immediately.

Protein: Tofu
Carb: None needed (light lunch)

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Meal 3: Dinner – Ginger-Glazed Chicken with Bok Choi & Jasmine Rice

(Serves 2)
Ingredients:

• 2 chicken breasts
• 1 head medium Bok Choi, halved
• 1 tbsp fresh ginger, grated
• 2 garlic cloves, minced
• 2 tbsp honey
• 2 tbsp gluten-free soy sauce
• 1 tbsp sesame oil
• 1 cup jasmine rice
• Fresh basil for garnish

Instructions:

1. Cook the jasmine rice per package instructions and keep warm.
2. In a bowl, mix grated ginger, minced garlic, honey, and gluten-free soy sauce. Use this marinade for the chicken breasts. Let the chicken marinate for 15 minutes.
3. Heat 1 tbsp sesame oil in a skillet over medium-high heat. Sear the chicken on both sides for about 6-8 minutes until fully cooked. Remove and let rest.
4. In the same skillet, add the halved Bok Choi (cut-side down) and sear for 2-3 minutes, then flip and cook for 1 minute until wilted but crisp.
5. Plate by serving the chicken breasts over a bed of jasmine rice with Bok Choi on the side. Garnish with fresh basil.

Protein: Chicken Breasts
Carb: Jasmine Rice

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Meal 4: Lunch – Rainbow Carrot & Turnip Slaw with Grilled Salmon

(Serves 2)
Ingredients:

• 250g salmon fillet, cut into two servings
• 3 rainbow carrots, julienned
• 2 small white/purple turnips, julienned
• 2 tbsp rice vinegar
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tsp honey
• 1 tsp gluten-free tamari
• Fresh lemon (for garnish)

Instructions:

1. In a grill pan over medium heat, grill the salmon fillets skin-side down for 4-5 minutes, then flip and cook for another 2-3 minutes until cooked through. Set aside.
2. In a mixing bowl, toss together the julienned carrots and turnips with rice vinegar, olive oil, minced garlic, honey, and gluten-free tamari. Let the slaw sit for around 10 minutes for the flavors to meld.
3. Serve the grilled salmon alongside the crunchy carrot and turnip slaw. Garnish with a squeeze of fresh lemon.

Protein: Salmon
Carb: None needed (light meal)

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Meal 5: Dinner – Chicken Stir Fry with Pea Shoots & Rice Noodles

(Serves 2)
Ingredients:

• 2 chicken breasts, thinly sliced
• 75g pea shoots
• 3 rainbow carrots, thinly sliced
• 1 head medium bok choi, chopped
• 1 small bunch green onions, chopped
• 1 tbsp sesame oil
• 2 tbsp gluten-free soy sauce
• 1 clove garlic, minced
• 1 tsp fresh ginger, minced
• 1 tbsp honey
• 150g rice noodles
• Chili flakes (optional)
• Sliced almonds for garnish

Instructions:

1. Cook rice noodles according to package instructions and set aside.
2. In a large skillet, heat sesame oil over medium heat. Add the sliced chicken breasts and cook until no longer pink (around 7-8 minutes). Remove and set aside.
3. In the same skillet, toss in garlic, ginger, bok choi, and carrots. Stir fry for about 3 minutes until tender. Add in pea shoots and green onions and cook for an additional 2 minutes.
4. Stir together honey, gluten-free soy sauce, and chili flakes (if using), then pour over the chicken and vegetable mixture. Add the chicken and toss everything together.
5. Serve the stir fry over a bed of rice noodles, garnished with sliced almonds.

Protein: Chicken Breasts
Carb: Rice Noodles

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