5 Meal Plan Featuring Onions, cooking (large)(ea),Tomatoes-red, yellow, or mixed grape (Pint),and Broccoli – Shooting Broccoli (225g bag)
Shopping List
Vegetables:
- Onions, cooking (large) – 2
- Tomatoes, red/yellow/mixed grape (Pint) – 1
- Broccoli – Shooting Broccoli (225g bags) – 2
- Kale (curly/lacinato, any) – 2 bunches
- Onions, Jumbo Red – 1
Protein:
- Chicken breasts – 4 medium fillets
- Eggs – 6 large eggs
- Firm Tofu – 1 block (~400g)
- Chickpeas (canned) – 2 cans
- Pecans – ½ cup
- Parmesan cheese – 1 small wedge
- Bacon slices – 8 slices
Carbohydrates:
- Jasmine rice – 2 cups
- Potatoes – 4 large
- Quinoa – 1½ cups
- Whole grain bread – 4 slices
Other Essentials:
- Olive oil
- Balsamic vinegar
- Soy sauce
- Dijon mustard
- Lemon
- Salt & pepper
- Garlic cloves – 8 cloves
- Honey
- Sesame seeds
- Red chili flakes
- Olive tapenade
- Roasted almonds – ½ cup
Meal 1: Breakfast – Kale & Red Onion Frittata with Toasted Bread
Time: 15 minutes, Difficulty: 2/10
- Chop 1 large cooking onion and ½ bunch of kale; sauté the onion and kale in olive oil until softened.
- Whisk 4 eggs with a pinch of salt and pepper.
- Pour eggs over the sautéed vegetables and cook over medium heat until set.
- Grill or toast 4 slices of whole grain bread and serve on the side with olive oil.
- Optionally sprinkle with pecans and red chili flakes for added texture and spice.
Protein: Eggs; Carbohydrate: Whole grain bread
Meal 2: Lunch – Broccoli & Tomato Chickpea Salad with Lemon Dijon Vinaigrette
Time: 15 minutes, Difficulty: 3/10
- Steam 1 bag of shooting broccoli for about 5 minutes, then rinse with cold water to stop the cooking.
- Slice tomatoes and red onion thinly.
- Drain and rinse 1 can of chickpeas.
- Mix broccoli, tomatoes, red onion, and chickpeas in a bowl.
- In a small dish, whisk together olive oil, lemon juice, Dijon mustard, 1 clove minced garlic, salt, and pepper.
- Toss salad with the lemon Dijon vinaigrette and top with roasted almonds.
Protein: Chickpeas, almonds; Carbohydrate: None (light lunch)
Meal 3: Dinner – Grilled Chicken with Sautéed Kale and Garlic Mashed Potatoes
Time: 20 minutes, Difficulty: 3/10
- Boil 4 large potatoes in salted water until tender, then mash with olive oil, minced garlic (2 cloves), and a bit of water or chicken stock for smooth consistency.
- Season 4 chicken breasts with lemon, salt, pepper, and lightly sauté them in a pan for about 6 minutes per side or until fully cooked.
- Meanwhile, sauté 1 bunch of kale in olive oil with 3 cloves of minced garlic.
- Serve chicken alongside the mashed potatoes and kale.
Protein: Chicken breasts; Carbohydrate: Potatoes
Meal 4: Lunch – Tofu Stir-fry with Broccoli and Jasmine Rice
Time: 18 minutes, Difficulty: 3/10
- Press and cube 1 block of tofu and sauté until crispy in olive oil and 2 tablespoons of soy sauce.
- Steam the 2nd bag of broccoli shoots for 5 minutes.
- In another pan, sauté 1 large cooking onion and 1 clove of minced garlic in olive oil, then add the tofu, broccoli, 1 tablespoon of sesame seeds, and a drizzle of honey.
- Serve stir-fry over 1½ cups of cooked jasmine rice.
Protein: Tofu; Carbohydrate: Jasmine rice
Meal 5: Dinner – Chicken and Quinoa Salad with Roasted Grape Tomatoes & Balsamic Glaze
Time: 20 minutes, Difficulty: 3/10
- Preheat oven to 400°F. Toss grape tomatoes with olive oil, salt, and a sprinkle of red chili flakes, roast for 15-18 minutes until blistered.
- Rinse and cook 1½ cups of quinoa.
- Grill 2 chicken breasts, seasoned with olive oil, salt, and pepper, until fully cooked (5-6 minutes each side).
- In a bowl, combine the quinoa, roasted tomatoes, and finely chopped red onion.
- Drizzle with balsamic vinegar and olive oil, and add shaved Parmesan on top.
Protein: Chicken breasts; Carbohydrate: Quinoa
Enjoy discreetly sourcing your vegetables across this plan, all creatively paired to provide variety while ensuring minimal prep time and building a fine dining atmosphere. Bon appétit!
