5 Meal Plan Featuring Turnips-white and purple (bunch),Arugula- bunched,and Bok Choi-Med (ea)

Shopping List

  • Eggs (6)
  • Chicken breast (2 large breasts)
  • Tofu (Firm, 200g)
  • Rice (1 cup)
  • Quinoa (1 cup)
  • Soy sauce
  • Olive oil
  • Garlic (4 cloves)
  • Ginger (thumb-sized)
  • Salt
  • Black pepper
  • Sesame seeds
  • Olive oil
  • Red wine vinegar
  • Parmesan cheese (Shredded, 50g)
  • Tahini (2 tbsp)
  • Lemon (1)
  • Dijon mustard (1 tbsp)
  • Honey (2 tbsp)

Meal 1: Breakfast

Kale, Arugula, and Sweet Pepper Scramble

Ingredients:

  • 3 large eggs
  • 1/2 bunch of arugula, chopped
  • 1/2 bunch kale, chopped
  • 1 green or red pepper, diced
  • Olive oil (1 tbsp)
  • Salt & pepper (to taste)

Instructions:

  1. Heat olive oil in a pan and sauté chopped peppers for 3-4 minutes until softened.
  2. Add the chopped kale and cook for 2 more minutes until softened.
  3. Add the arugula and cook until slightly wilted (30 seconds).
  4. Whisk the eggs, season with salt and pepper, and pour them into the pan.
  5. Cook the eggs, stirring frequently until fully scrambled.
  6. Serve with a drizzle of olive oil and a sprinkle of fresh pepper.

Protein Source: Eggs
Carbohydrate Source: None

Meal 2: Lunch

Bok Choy Tofu Stir-Fry with Rice

Ingredients:

  • 200g firm tofu, cubed
  • 1 bok choy, chopped
  • 1/2 jumbo red onion, sliced
  • 1 green bell pepper, sliced
  • 1 cup rice (cooked)
  • Soy sauce (2 tbsp)
  • 1 garlic clove, minced
  • 1 tbsp ginger, minced
  • Olive oil (1 tbsp)
  • Salt & pepper (to taste)
  • Sesame seeds (for garnish)

Instructions:

  1. Cook the rice according to package instructions.
  2. In a pan, heat olive oil and sauté minced garlic, ginger, sliced onion, and bell pepper for 3-4 minutes.
  3. Add bok choy and tofu cubes; stir-fry for another 5-6 minutes until tofu is browned and bok choy is tender-crisp.
  4. Add soy sauce, salt, and pepper to taste.
  5. Serve the stir-fry over cooked rice and garnish with sesame seeds.

Protein Source: Tofu
Carbohydrate Source: Rice

Meal 3: Dinner

Chicken and Quinoa Cabbage Salad

Ingredients:

  • 1 chicken breast, grilled and sliced
  • 1 small Napa cabbage, shredded
  • 1 cup quinoa, cooked
  • 1/2 bunch arugula
  • Olive oil (2 tbsp)
  • Red wine vinegar (1 tbsp)
  • Honey (1 tbsp)
  • Dijon mustard (1 tbsp)
  • Salt & pepper (to taste)

Instructions:

  1. Cook the quinoa according to package instructions.
  2. While quinoa cooks, season the chicken breast with salt and pepper, then grill over medium heat until fully cooked (about 6-8 minutes per side).
  3. In a large mixing bowl, combine shredded Napa cabbage, arugula, and grilled sliced chicken.
  4. In a separate small bowl, whisk together olive oil, red wine vinegar, honey, Dijon mustard, and pinch of salt and pepper to create the dressing.
  5. Toss the salad with the dressing and serve with the cooked quinoa on the side.

Protein Source: Chicken Breast
Carbohydrate Source: Quinoa

Meal 4: Lunch

Broccoli and Potato Soup with Red Onion

Ingredients:

  • 225g shooting broccoli, trimmed
  • 1 huckleberry gold potato, peeled and diced
  • 1/2 jumbo red onion, diced
  • 1 garlic clove, minced
  • Olive oil (1 tbsp)
  • Water (2 cups)
  • Salt & pepper (to taste)
  • Parmesan cheese (for garnish)

Instructions:

  1. Heat olive oil in a pot, sauté the minced garlic and diced onion for 3-4 minutes until soft.
  2. Add diced potato and broccoli, and cook for another 5 minutes.
  3. Pour over water, season with salt and pepper, and bring to a boil. Reduce heat and let simmer for 10 minutes or until the potatoes are tender.
  4. Use an immersion blender to blend until smooth (or leave slightly chunky for texture).
  5. Serve hot with a sprinkle of Parmesan cheese on top.

Protein Source: Parmesan Cheese
Carbohydrate Source: Potato

Meal 5: Dinner

Roasted Turnip and Sweet Pepper Salad with Tahini Dressing

Ingredients:

  • 1 bunch white and purple turnips, chopped into cubes
  • 1 green or red sweet pepper, sliced
  • 1 cooking onion, large, sliced
  • 180g lettuce blend
  • Olive oil (2 tbsp)
  • Salt & pepper (to taste)
  • Tahini (2 tbsp)
  • Lemon juice (1 tbsp)
  • Honey (1 tbsp)
  • Water (1-2 tbsp, for thinning the dressing)

Instructions:

  1. Preheat oven to 200°C (400°F). Toss cubed turnips, sliced sweet pepper, and cooking onion with olive oil, salt, and pepper.
  2. Roast the vegetables on a baking sheet for 15-20 minutes until tender and slightly caramelized.
  3. In a small bowl, whisk together tahini, lemon juice, honey, water (to thin), and salt to taste to make the dressing.
  4. In a large salad bowl, toss the lettuce blend with the roasted vegetables. Drizzle with the tahini dressing.
  5. Serve warm or room temperature.

Protein Source: Tahini (Sesame seeds)
Carbohydrate Source: Turnips

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