5 Meal Plan Featuring Carrots, Cabbage, and Leeks

Shopping List

  • Eggs (6)
  • Tofu (1 block, firm)
  • Chicken breast (500g)
  • Quinoa (1 cup)
  • Rice noodles (200g)
  • Olive oil
  • Soy sauce
  • Sesame oil
  • Garlic (4 cloves)
  • Lemon (1)
  • Butter (small amount, for frying)
  • Salt
  • Black pepper
  • Chili flakes (optional)
  • Dijon mustard
  • Honey
  • Rice vinegar
  • Cornstarch
  • Almonds (50g, sliced or chopped)

Meal Plan

Meal 1: Breakfast – Veggie Frittata

  • Prep Time: 15 minutes
  • Servings: 1

Ingredients:

  • 2 eggs
  • 1/2 leek, thinly sliced
  • 50g carrots, grated
  • 75g pea shoots
  • 1 tbsp Italian parsley, chopped
  • Salt & pepper to taste
  • Olive oil for cooking

Instructions:

  1. Preheat a non-stick skillet over medium heat with a little olive oil.
  2. Sauté the leeks and carrots for 3-4 minutes until softened.
  3. Stir in the pea shoots and parsley and cook for 1 more minute.
  4. Beat the eggs and season with salt and pepper. Pour over veggies in the skillet.
  5. Cook over low heat for about 5-6 more minutes until the eggs are almost set, then place under the broiler for 1 minute to finish cooking the top.
  6. Serve warm.

Protein: Eggs
Carbohydrates: Moderate from vegetables

Meal 2: Lunch – Mustard Greens & Tofu Stir-Fry with Quinoa

  • Prep Time: 20 minutes
  • Servings: 1

Ingredients:

  • 1/2 bunch Komatsuna Mustard Greens, roughly chopped
  • 1/2 bunch Mizuna Mustard, roughly chopped
  • 100g firm tofu, cubed
  • 1 small jalapeño, diced
  • 1 tbsp soy sauce
  • 1/2 tbsp sesame oil
  • 1/2 tbsp olive oil
  • 1 clove garlic, minced
  • 1 cup cooked quinoa
  • Chili flakes (optional)

Instructions:

  1. Heat olive oil and sesame oil in a non-stick skillet over medium heat. Add minced garlic and jalapeño and cook for 1 minute.
  2. Add the tofu cubes and cook until they start to brown, about 5-6 minutes.
  3. Add the mustard greens and Mizuna and sauté for another 3 minutes until wilted.
  4. Stir in soy sauce and mix to combine. Optional: Add chili flakes for heat.
  5. Serve over a bed of cooked quinoa.

Protein: Tofu
Carbohydrates: Quinoa

Meal 3: Dinner – Chicken & Cabbage Stir-Fry with Potatoes

  • Prep Time: 20 minutes
  • Servings: 1

Ingredients:

  • 1 chicken breast, thinly sliced
  • 1/2 mini cabbage, finely sliced
  • 25g Shungiku (edible chrysanthemum), chopped
  • 1/2 quart Huckleberry Gold potatoes, diced
  • 2 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tbsp soy sauce
  • 1/2 tbsp honey
  • 1 tsp cornstarch dissolved in 2 tbsp water
  • Salt & pepper to taste
  • 1 tsp lemon juice

Instructions:

  1. Boil the diced potatoes for 8-10 minutes until tender. Drain and set aside.
  2. In a large skillet or wok, heat olive oil, add garlic and chicken slices, and sauté for 5-6 minutes until browned.
  3. Add cabbage and Shungiku to the pan with the chicken, stirring frequently for 2-3 minutes.
  4. Add boiled potatoes, soy sauce, honey, and dissolved cornstarch. Mix well and cook until the sauce thickens.
  5. Finish with a sprinkle of lemon juice, salt, and pepper to taste. Serve immediately.

Protein: Chicken
Carbohydrates: Potatoes

Meal 4: Lunch – Leek & Carrot Quinoa Salad with Almonds

  • Prep Time: 15 minutes
  • Servings: 1

Ingredients:

  • 1/2 leek, thinly sliced
  • 50g carrots, thinly sliced or julienned
  • 1 tbsp Italian parsley, chopped
  • 1/2 cup cooked quinoa
  • 25g almonds, sliced or chopped
  • 1 tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 1 tbsp rice vinegar
  • Salt & pepper to taste
  • Lemon wedges (optional)

Instructions:

  1. Toast the almonds in a dry pan over medium heat until golden, about 5 minutes.
  2. In a large bowl, combine the cooked quinoa, leeks, carrots, and parsley.
  3. In a small bowl, whisk together the olive oil, Dijon mustard, honey, and rice vinegar. Add salt and pepper to taste.
  4. Pour the dressing over the salad and toss to combine.
  5. Top with toasted almonds. Optional: serve with lemon wedges for additional zest.

Protein: Almonds
Carbohydrates: Quinoa

Meal 5: Dinner – Rice Noodles with Shungiku & Jalapeno Chicken

  • Prep Time: 15 minutes
  • Servings: 1

Ingredients:

  • 100g rice noodles
  • 1 chicken breast, thinly sliced
  • 25g Shungiku
  • 1 small jalapeño, thinly sliced
  • 1 clove garlic, minced
  • 1 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tsp sesame oil
  • Salt & pepper to taste

Instructions:

  1. Cook the rice noodles according to package instructions. Drain and set aside.
  2. Heat olive oil in a skillet over medium heat. Add garlic and jalapeño, sauté for 1-2 minutes.
  3. Add thinly sliced chicken and cook until golden, about 6-7 minutes.
  4. Add the Shungiku and cook for 1-2 minutes until just wilted.
  5. Add cooked rice noodles to the skillet, stir in soy sauce, sesame oil, salt, and pepper to taste.
  6. Toss everything together and serve immediately.

Protein: Chicken
Carbohydrates: Rice noodles

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