5 Meal Plan Featuring Arugula- bunched,Onions, cooking (large)(ea),and Lettuce Blend (180g)

Shopping List

Vegetables & Greens

  • Arugula (bunched – provided)
  • Large Cooking Onions (1 – provided)
  • Lettuce Blend (180g – provided)
  • Pea Shoots (75g – provided)
  • Napa Green Cabbage (small – provided)
  • Huckleberry Gold Potatoes (2– provided)
  • Garlic (3 cloves)

Dairy & Eggs

  • Eggs (6)
  • Heavy cream (1/2 cup)
  • Parmesan cheese (grated – 1/2 cup)
  • Butter (unsalted – 3 tbsp)

Meat & Protein

  • Chicken breasts (2 large)
  • Bacon (6 slices)

Pantry & Dry Goods

  • Olive oil
  • Salt
  • Ground black pepper
  • Cayenne pepper
  • Soy sauce (2 tbsp)
  • Dijon mustard (1 tbsp)
  • White wine vinegar (2 tbsp)
  • Chicken broth or vegetable stock (2 cups)

Carbohydrates

  • Rice noodles (170g)
  • All-purpose flour (2 tbsp)

Meal 1: Breakfast – Arugula & Parmesan Scramble with Bacon and Potatoes

Serves: 2
Difficulty: 4/10
Prep & Cook Time: 25 minutes

Ingredients:

  • 2 eggs
  • 1/4 cup grated Parmesan cheese
  • 1 bunch of arugula (roughly chopped)
  • Salt and pepper to taste
  • 4 slices of bacon
  • 1 Huckleberry Gold potato (cubed)
  • 1 tsp olive oil
  • 1 tbsp butter

Instructions:

  1. Preheat oven to 200°C (400°F). Toss the cubed potato with olive oil, salt, and pepper. Roast for 20 minutes or until crispy.
  2. Cook bacon in a skillet over medium heat until crispy. Drain on paper towels.
  3. In the same skillet, melt butter and sauté arugula for 1-2 minutes until wilted. Season with salt and pepper.
  4. Beat eggs with Parmesan. Pour over the arugula and scramble until the eggs are set.
  5. Serve scrambled eggs with roasted potatoes and bacon on the side.

Protein Source: Eggs, bacon
Carbohydrate Source: Potatoes

Meal 2: Lunch – Chicken Lettuce Wraps with Napa Slaw

Serves: 2
Difficulty: 5/10
Prep & Cook Time: 45 minutes

Ingredients:

  • 2 chicken breasts
  • 1 small Napa cabbage (shredded)
  • 1 onion (thinly sliced)
  • 75g pea shoots
  • 180g lettuce blend (for wrapping)
  • 2 tbsp soy sauce
  • 1 tbsp Dijon mustard
  • 1 tbsp white wine vinegar
  • Salt and pepper to taste
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a pan over medium heat. Season chicken breasts with salt and pepper, and sear on both sides for 6-8 minutes until cooked through.
  2. Remove chicken from the pan and let it rest for 5 minutes before slicing into thin strips.
  3. In a bowl, mix Dijon mustard, white wine vinegar, and soy sauce. Add shredded Napa cabbage, sliced onions, and pea shoots. Toss well to coat.
  4. Plate a few lettuce blend leaves to form a "cup" and fill with Napa slaw and sliced chicken. Serve immediately.

Protein Source: Chicken
Carbohydrate Source: Minimal, using greens for wrap

Meal 3: Dinner – Creamy Chicken and Potato Chowder

Serves: 2
Difficulty: 6/10
Prep & Cook Time: 50 minutes

Ingredients:

  • 1 Huckleberry Gold potato (peeled and cubed)
  • 1 chicken breast (cubed)
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
  • 1/2 cup heavy cream
  • 2 cups chicken broth
  • 1 tbsp butter
  • Salt, pepper, cayenne pepper to taste
  • 75g pea shoots (for garnish)

Instructions:

  1. In a pot, melt butter over medium heat. Add chopped onion and minced garlic. Sauté until soft.
  2. Add cubed chicken and cook for 5-6 minutes, stirring occasionally.
  3. Add cubed potato and chicken broth to the pot. Bring to a simmer, cover, and cook for 25 minutes until potatoes are tender.
  4. Stir in heavy cream and season with salt, pepper, and a dash of cayenne. Simmer for another 5 minutes.
  5. Garnish with fresh pea shoots and serve warm.

Protein Source: Chicken
Carbohydrate Source: Potatoes

Meal 4: Lunch – Napa Cabbage and Chicken Salad with Mustard Vinaigrette

Serves: 2
Difficulty: 3/10
Prep & Cook Time: 30 minutes

Ingredients:

  • 1/2 Napa cabbage (shredded)
  • 1 chicken breast (grilled and sliced)
  • 75g pea shoots
  • 180g lettuce blend
  • 1/4 cup grated Parmesan
  • 1 tbsp Dijon mustard
  • 2 tbsp olive oil
  • 1 tbsp white wine vinegar
  • Salt and pepper to taste

Instructions:

  1. Grill or pan-fry the chicken breast until fully cooked and set aside to rest. Slice thinly.
  2. In a small bowl, whisk together the Dijon mustard, white wine vinegar, olive oil, salt, and pepper to create a vinaigrette.
  3. In a large mixing bowl, combine shredded Napa cabbage, lettuce blend, pea shoots, and Parmesan.
  4. Toss the salad with the vinaigrette and top with the grilled chicken slices.

Protein Source: Chicken
Carbohydrate Source: Minimal, from greens

Meal 5: Dinner – Rice Noodles with Stir-Fried Napa Cabbage and Onions

Serves: 2
Difficulty: 5/10
Prep & Cook Time: 35 minutes

Ingredients:

  • 170g rice noodles
  • 1 small Napa cabbage (shredded)
  • 1 onion (thinly sliced)
  • 2 cloves garlic (minced)
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 1 tsp cayenne pepper (optional)
  • 1 tbsp butter

Instructions:

  1. Cook the rice noodles according to package instructions. Drain and set aside.
  2. Heat olive oil in a wok or large pan over medium heat. Add sliced onion and minced garlic, sautéing until fragrant and softened.
  3. Add shredded Napa cabbage and cook for 4-5 minutes until wilted. Stir in soy sauce and toss to coat.
  4. Stir in the cooked rice noodles and season with salt, pepper, and cayenne (if using).
  5. Add a dollop of butter before serving for extra richness.

Protein Source: Vegetarian (minimal, but you could add tofu or eggs if desired)
Carbohydrate Source: Rice noodles

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