5 Meal Plan Featuring Kale-curly, red or green, or lacinato (bunch),Radishes-Daikon,and Cabbage, Napa-green, small (ea)

Shopping List:

Vegetables & Fruits:

• Kale (Curly, Red, or Lacinato) – 1 bunch
• Daikon Radish – 1
• Napa Cabbage – 1 small head
• Japanese Turnips (Baby, bunch) – 1
• Tatsoi or Cho Ho (Asian Green, bunch) – 1
• Rainbow Carrots (for 5-6) – 1 bunch
• Sweet Potatoes (medium-large) – 1
• Butternut Squash – 1
• Apples – 4
• Garlic – 1 bulb
• Red Onion – 1
• Scallions – 1 bunch
• Fresh Ginger – 1 small piece

Proteins:

• Chicken Breasts (boneless, skinless) – 3 (for 1 dinner)
• Eggs – 6 (for breakfast recipes)
• Tofu (firm) – 1 block
• Almonds (sliced) – 1/2 cup
• Peanut Butter (natural) – 1 jar

Carbohydrates:

• Rice Vermicelli Noodles – 1 package
• Jasmine Rice – 2 cups
• Sourdough Bread (or any crusty bread) – 1 loaf

Pantry Staples:

• Soy Sauce or Tamari (low sodium)
• White Miso Paste
• Olive Oil
• Sesame Oil
• Rice Vinegar
• Honey or Maple Syrup
• Salt and Pepper
• Red Pepper Flakes
• Ground Cumin
• Parmesan Cheese
• Dijon Mustard
• Lemon (juice for dressing)

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Meal 1: Breakfast – Kale & Sweet Potato Breakfast Hash with Fried Eggs

Ingredients:

• 1 medium sweet potato, peeled and diced
• 4-5 large kale leaves, roughly chopped
• 1 small red onion, diced
• 3 large eggs
• Olive oil (for frying)
• Salt and pepper to taste
• Red pepper flakes (optional)
• Scallions, sliced (for garnish)

Instructions:

1. Heat a pan over medium heat with olive oil. Add diced sweet potatoes and cook for 8-10 minutes until golden and tender, stirring occasionally.
2. Add the diced red onion and cook for another 2 minutes.
3. Stir in the chopped kale, season with salt, pepper, and red pepper flakes (optional). Sauté for 1-2 minutes until kale is wilted.
4. In a separate non-stick pan, fry eggs in olive oil to your desired doneness (sunny side up or over-easy).
5. Plate the sweet potato and kale hash, top with fried eggs, and garnish with sliced scallions.

Protein: Eggs
Carbohydrate: Sweet Potato

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Meal 2: Lunch – Butternut Squash & Kale Soup with Parmesan Toast

Ingredients:

• 1 small butternut squash, peeled and cubed
• 3 large kale leaves, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tbsp olive oil
• Salt and pepper to taste
• Crusty bread (for toasts)
• Parmesan cheese, grated

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic and sauté for 3 minutes until soft.
2. Add cubed butternut squash and cook for 5 minutes.
3. Pour in vegetable broth, bring to a boil, and simmer covered for 10-12 minutes, until squash is tender.
4. Add chopped kale and cook for another 2 minutes until wilted. Use an immersion blender to partially blend the soup, leaving some chunks for texture.
5. Season soup with salt and pepper. Serve hot with toasted crusty bread topped with grated Parmesan.

Protein: Parmesan Cheese, Olive Oil
Carbohydrate: Bread

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Meal 3: Dinner – Miso-Glazed Chicken with Roasted Japanese Turnips and Napa Cabbage

Ingredients:

• 3 chicken breasts
• 1/4 cup white miso paste
• 3 tbsp rice vinegar
• 2 tbsp honey or maple syrup
• 1 tbsp soy sauce
• 1 bunch baby Japanese turnips, halved
• 1 small head Napa cabbage, roughly chopped
• Olive oil
• Salt and pepper

Instructions:

1. Preheat oven to 400°F. In a small bowl, whisk together miso paste, rice vinegar, honey, and soy sauce to create a glaze.
2. Rub chicken breasts with olive oil and half of the miso glaze. Season with salt and pepper.
3. In a baking dish, toss Japanese turnips and Napa cabbage with olive oil, salt, and pepper, and roast in the oven for 20 minutes. After 10 minutes, add the chicken breasts to the baking dish.
4. Spoon remaining glaze over the chicken, and return to the oven. Cook for another 10 minutes or until the chicken is fully cooked (165°F internal temperature).
5. Serve the chicken alongside roasted turnips and cabbage.

Protein: Chicken
Carbohydrate: N/A (Turnips and cabbage are used for fiber & flavor)

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Meal 4: Breakfast – Peanut Butter & Apple Toast with Radish-Cucumber Salad

Ingredients:

• 2 slices sourdough bread
• 2 tbsp natural peanut butter
• 1 apple, thinly sliced
• 1 daikon radish, grated
• 1/2 cucumber, sliced thin
• Lemon juice (for salad)
• Salt, to taste
• Olive oil (for salad dressing)
• Honey (optional for drizzling)

Instructions:

1. Toast sourdough bread slices and spread peanut butter evenly over both slices.
2. Top with thinly sliced apples and drizzle with honey if desired.
3. In a small bowl, combine grated daikon radish and cucumber slices. Toss with a little lemon juice, olive oil, and salt for a quick salad.
4. Serve the toast with radish-cucumber salad on the side.

Protein: Peanut Butter
Carbohydrate: Bread, Apple

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Meal 5: Dinner – Rice Vermicelli with Tatsoi, Carrots, and Tofu Stir-Fry

Ingredients:

• 1 block of firm tofu, cubed
• 1 bunch Tatsoi or Cho Ho, roughly chopped
• 2 rainbow carrots, julienned
• 1 package of rice vermicelli noodles
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp peanut butter
• 1 tbsp rice vinegar
• 1 tsp fresh ginger, minced
• Olive oil (for frying)
• Sliced almonds (for garnish)
• Scallions, sliced (for garnish)

Instructions:

1. Cook rice vermicelli noodles according to package instructions. Drain and set aside.
2. In a small bowl, mix soy sauce, sesame oil, peanut butter, rice vinegar, and minced ginger for the sauce.
3. Heat a pan with olive oil and fry the cubed tofu until golden and crispy. Remove from pan and set aside.
4. In the same pan, sauté julienned carrots for 3-4 minutes. Add the Tatsoi and stir-fry until wilted (1-2 minutes).
5. Toss the cooked noodles, tofu, and vegetables together with the sauce.
6. Plate the stir-fry and garnish with sliced almonds and scallions.

Protein: Tofu
Carbohydrate: Rice Vermicelli Noodles

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