7 Meal Plan Featuring Green Tomatoes (qrt),Asian Green: Cho Ho or Tatsoi (bunch),and Shungiku (edible chrysanthemum/garland)(bunch)

Shopping List:

• Olive oil
• Soy sauce
• Garlic
• Ginger
• Eggs
• Chicken breasts (2 fillets)
• Tofu (200g, firm)
• Ground pork (100g)
• Coconut oil
• Sesame oil
• Rice vinegar
• Almond flour
• Parmesan cheese (grated)
• Psyllium husk
• Salt
• Pepper
• Chili flakes
• Fish sauce
• Avocado
• Zucchini (2 medium)
• Cauliflower (1 medium head)
• Chicken stock

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Meal 1: Breakfast – Green Tomato & Jalapeno Shakshuka with Poached Eggs

Ingredients:

• 2 eggs
• 1/4 quart green tomatoes, diced
• 1/2 jalapeno pepper, finely diced (adjust to taste)
• 1 tbsp olive oil
• 1 clove garlic, minced
• Salt and pepper to taste
• 1/2 tsp chili flakes
• 1 tbsp chopped chicory for garnish

1. Heat olive oil in a small pan over medium heat. Add garlic and sauté for 1-2 minutes until fragrant.
2. Add the diced green tomatoes and jalapeno. Cook, stirring occasionally, for 5 minutes until softened. Season with salt, pepper, and chili flakes.
3. Make two wells in the tomato mixture and crack an egg into each. Cover the pan and let the eggs cook for about 5 minutes, or until the whites are set but the yolks remain runny.
4. Garnish with chopped chicory and serve.

Protein: Eggs
Carb Source: Low-carb, no additional carbs

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Meal 2: Lunch – Tatsoi & Chicken Stir-Fry with Zucchini Noodles

Ingredients:

• 1 chicken breast fillet, sliced thin
• 1/2 bunch tatsoi, roughly chopped
• 1 zucchini, spiraled into noodles
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1 tsp ginger, minced
• Salt and pepper to taste

1. Heat sesame oil in a large pan over medium heat. Add the garlic and ginger and sauté for 1 minute.
2. Add in the sliced chicken breast and stir-fry until fully cooked, about 5 minutes.
3. Add the tatsoi and cook for another 2 minutes until wilted. Season with soy sauce, salt, and pepper.
4. Remove from heat and toss with zucchini noodles. Serve immediately.

Protein: Chicken
Carb Source: Zucchini noodles

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Meal 3: Dinner – Komatsuna & Pork Coconut Soup

Ingredients:

• 100g ground pork
• 1/2 bunch komatsuna, roughly chopped
• 1 tbsp coconut oil
• 1 cup chicken stock
• 1/2 cup coconut milk
• 1 tsp fish sauce
• Salt and pepper to taste
• 1/2 tsp chili flakes

1. Heat coconut oil in a small pot over medium heat. Add the ground pork and cook until browned, breaking it up with a spatula.
2. Add the komatsuna and cook for 2 minutes until wilted.
3. Pour in chicken stock and coconut milk. Season with fish sauce, salt, pepper, and chili flakes.
4. Let it simmer for 5 minutes before serving.

Protein: Pork
Carb Source: Low-carb, no additional carbs

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Meal 4: Lunch – Garlicky Shungiku Tofu Stir-Fry

Ingredients:

• 200g firm tofu, cubed
• 1/2 bunch shungiku, chopped
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp rice vinegar
• Chili flakes to taste

1. Heat olive oil in a pan over medium heat. Add garlic and sauté for 1 minute until fragrant.
2. Add the tofu and stir-fry until golden brown, about 6 minutes.
3. Add shungiku and cook for another 2 minutes.
4. Stir in soy sauce, rice vinegar, and chili flakes. Toss well and serve.

Protein: Tofu
Carb Source: Low-carb, no additional carbs

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Meal 5: Dinner – Jalapeno Parmesan-Crusted Chicken with Komatsuna Salad

Ingredients:

• 1 chicken breast fillet
• 1/2 jalapeno pepper, finely chopped
• 1/4 cup almond flour
• 1/4 cup grated parmesan cheese
• 1 tbsp olive oil
• 1/2 bunch komatsuna, chopped
• 1 tbsp soy sauce
• 1 tsp sesame oil

1. Preheat the oven to 375°F (190°C).
2. Mix almond flour, Parmesan cheese, and chopped jalapeno in a bowl.
3. Coat the chicken breast with the crumb mixture, pressing firmly to adhere.
4. Heat olive oil in a pan over medium heat and sear the chicken for 2 minutes per side. Transfer to the oven and cook for 10 minutes, or until cooked through.
5. While the chicken is cooking, toss the komatsuna with soy sauce and sesame oil.
6. Serve the chicken with the komatsuna salad on the side.

Protein: Chicken
Carb Source: Low-carb, no additional carbs

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Meal 6: Lunch – Napa Cabbage & Avocado Salad with Sesame Dressing

Ingredients:

• 1/2 small Napa cabbage, shredded
• 1/2 avocado, diced
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tbsp sesame seeds
• Salt and pepper to taste

1. In a large bowl, mix together soy sauce, rice vinegar, sesame oil, sesame seeds, salt, and pepper to make the dressing.
2. Toss the shredded Napa cabbage and avocado in the dressing until well coated.
3. Serve immediately.

Protein: No protein needed
Carb Source: Avocado

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Meal 7: Dinner – Cauliflower Rice Bowl with Stir-Fried Chicory and Pork

Ingredients:

• 1/2 head cauliflower, riced
• 100g ground pork
• 1 bunch chicory, chopped
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tbsp soy sauce
• Salt and pepper to taste

1. Heat olive oil in a pan over medium-high heat. Add garlic and ground pork, and cook until browned, about 5 minutes.
2. Add chopped chicory and cook for another 2 minutes. Season with soy sauce, salt, and pepper.
3. In a separate pan, cook riced cauliflower over medium heat for 5 minutes, stirring occasionally.
4. Serve the pork and chicory mixture over the cauliflower rice.

Protein: Pork
Carb Source: Cauliflower rice