5 Meal Plan Featuring Carrots-Rainbow (for 5-6) (Vernon Burkhart, org.),Arugula- bunched,and Kale-curly, red or green, or lacinato (bunch)

Shopping List

  • Rainbow carrots (5-6)
  • Arugula (1 bunch)
  • Kale (curly, red, or lacinato)
  • Sweet potatoes (medium-large, 1)
  • Pea shoots (75g)
  • Eggs (4)
  • Feta cheese (100g)
  • Chicken breast (1 large or 2 small)
  • Chickpeas (1 can, drained and rinsed)
  • Quinoa (1 cup)
  • Whole wheat bread (2 slices)
  • Olive oil
  • Garlic (4-5 cloves)
  • Lemon (1)
  • Onion (1)
  • Cucumber (1 small)
  • Almonds (raw, slivered, 50g)
  • Balsamic vinegar
  • Salt and pepper
  • Paprika
  • Cumin
  • Chili flakes
  • Soy sauce
  • Honey

Meal Plan

Breakfast 1: Kale & Sweet Potato Frittata

  • Ingredients:

    • 1 small sweet potato (cubed)
    • 3-4 kale leaves, chopped
    • 2 eggs
    • 1 clove garlic, minced
    • Olive oil (for frying)
    • Salt & pepper

  • Recipe:

    1. Heat olive oil in a pan, add the cubed sweet potato, and cook for about 8 minutes until soft and golden.
    2. Add minced garlic and kale, cook for 2-3 mins until wilted.
    3. In a separate bowl, whisk eggs with salt and pepper, then pour over the sweet potato and kale mixture.
    4. Reduce heat, cover, and cook for 5-6 minutes until eggs are set.
    5. Serve hot.

  • Protein: Eggs

  • Carbohydrate: Sweet potatoes

Lunch 1: Roasted Rainbow Carrots with Arugula and Feta Salad

  • Ingredients:

    • 4-5 rainbow carrots (sliced lengthwise)
    • 1 handful of arugula
    • 50g feta cheese
    • 1 tbsp olive oil
    • 1 tbsp balsamic vinegar
    • Salt & pepper
    • 1 clove garlic (minced)

  • Recipe:

    1. Preheat oven to 400°F. Toss sliced carrots with olive oil, garlic, salt, and pepper.
    2. Roast carrots for 12-15 minutes until tender and slightly caramelized.
    3. In a bowl, toss arugula with balsamic vinegar and a pinch of salt and pepper.
    4. Top the salad with roasted carrots and crumble feta cheese over everything.
    5. Serve immediately.

  • Protein: Feta cheese

  • Carbohydrate: Carrots

Dinner 1: Quinoa Bowl with Seared Chicken, Kale, and Pea Shoots

  • Ingredients:

    • 1/2 cup quinoa
    • 1 chicken breast (seasoned with salt and pepper)
    • 4-5 kale leaves, chopped
    • 25g pea shoots
    • 1 clove garlic (minced)
    • Olive oil
    • Juice of 1/2 a lemon
    • Salt & pepper

  • Recipe:

    1. Cook quinoa according to package instructions.
    2. While quinoa is cooking, heat olive oil in a pan and sear chicken for about 5 minutes on each side until fully cooked. Slice once done.
    3. In the same pan, cook kale with garlic for 2-3 minutes until wilted.
    4. Assemble the bowl: add cooked quinoa, top with sliced chicken, sautéed kale, and fresh pea shoots. Drizzle with lemon juice.
    5. Serve hot.

  • Protein: Chicken breast

  • Carbohydrate: Quinoa

Lunch 2: Chickpea, Arugula, and Cucumber Salad

  • Ingredients:

    • 1/2 can chickpeas (drained and rinsed)
    • 1 handful arugula
    • 1/2 small cucumber (sliced)
    • 1 tbsp lemon juice
    • 1 tbsp olive oil
    • 1 tsp cumin
    • Salt & pepper

  • Recipe:

    1. In a bowl, mix chickpeas with cumin, lemon juice, olive oil, salt, and pepper.
    2. Add cucumber slices and fresh arugula, toss together.
    3. Adjust seasoning if needed and serve immediately.

  • Protein: Chickpeas

  • Carbohydrate: Chickpeas

Dinner 2: Honey-Soy Roasted Sweet Potato and Pea Shoot Stir-Fry

  • Ingredients:

    • 1 medium sweet potato (cubed)
    • 50g pea shoots
    • 1 small onion (sliced)
    • 2 tbsp soy sauce
    • 1 tbsp honey
    • 1 clove garlic (minced)
    • 1/4 tsp chili flakes
    • Olive oil

  • Recipe:

    1. Preheat oven to 400°F. Toss cubed sweet potatoes with olive oil, soy sauce, honey, garlic, and chili flakes, then roast for 15 minutes.
    2. In a pan, sauté sliced onion in olive oil until translucent (~3 minutes).
    3. Add roasted sweet potato and pea shoots, cook for 2-3 minutes just until the pea shoots are tender. Toss well to coat with sauce.
    4. Serve hot.

  • Protein: Pea shoots (vegetarian-friendly meal)

  • Carbohydrate: Sweet potato

Notes:

  • All recipes serve one and are easy to scale up.
  • Preparation times are capped at 20 minutes, focusing on efficient cooking methods like sautéing, simple roasting, and quick stovetop preparations.

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