Meal Plan For Veggie Box Weeks 5-6
Day 1:
Breakfast: Sweet Potato and Cinnamon Oatmeal
- Ingredients:
- 1/2 cup minute oats
- 1 large chunk of sweet potato (skin on)
- 1 cup almond milk (or any milk of your choice)
- 1/2 teaspoon cinnamon
- Pinch of salt
- Toppings of your choice: nuts, seeds, honey or maple syrup
Instructions:
- Place sweet potato chunk in microwave. Microwave on high for 5-10 minutes until fully cooked and soft. (NOTE: It will be VERY hot!)
- In a saucepan, combine the oats, almond milk, salt and cinnamon.
- Cook over medium heat, stirring occasionally, until the oats are tender and the mixture thickens.
- Mash sweet potato. Stir desired amount into oatmeal
- Remove from heat and serve hot.
- Top with your favorite toppings such as nuts, seeds, and a drizzle of honey or maple syrup.
Lunch: Turkey and Avocado Wrap with Green Garlic Aioli
- Ingredients:
- 1 large tortilla or wrap
- 4-6 slices of turkey breast
- 1/2 avocado, sliced
- Handful of lettuce leaves
- Green Garlic Aioli: Combine 2 tablespoons mayonnaise with 1 clove of minced green garlic, salt, and pepper.
Instructions:
- Lay the tortilla or wrap flat on a clean surface.
- Spread the Green Garlic Aioli evenly over the tortilla.
- Layer the turkey slices, avocado slices, and lettuce leaves on top.
- Roll the tortilla tightly, tucking in the sides as you go.
- Slice the wrap in half and serve.
Dinner: Baked Salmon with Bok Choy and Ginger Soy Glaze
- 2 salmon fillets
- 2 heads of bok choy, chopped
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 teaspoon grated ginger (or 1/2 tsp dry)
- 1 clove garlic, minced
- 1 tablespoon sesame oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C).
- Place the salmon fillets on a baking sheet lined with parchment paper.
- In a small bowl, whisk together the soy sauce, honey, ginger, garlic, sesame oil, salt, and pepper.
- Brush the glaze mixture over the salmon fillets.
- Arrange the chopped bok choy around the salmon.
- Bake for about 15-20 minutes or until the salmon is cooked through and the bok choy is tender.
- Serve the salmon and bok choy together.
Day 2
Breakfast: Rhubarb and Almond Oatmeal
Ingredients:
- 1/2 cup one minute oats
- 2 cups of rhubarb, washed and chopped
- 1/4cup water
- 1/2cup-1cup brown sugar or maple syrup (adjust to your taste)
- 1 cup almond milk (or any milk of your choice)
- Honey or maple syrup to taste
- Toppings of your choice: sliced almonds, cinnamon
Instructions:
- Place rhubarb in a saucepan with 1/4 cup of water and 1 cup of brown sugar (or maple syrup, or 1/2c honey). Cover and cook on medium heat, stirring occasionally, until rhubarb is soft (adjust amount of sugar to your taste)
- In another saucepan, combine the oats, almond milk, and a drizzle of honey or maple syrup.
- Cook over medium heat, stirring occasionally, until the oats are tender and the mixture thickens.
- Remove from heat and serve hot with the stewed rhubarb.
- Top with sliced almonds and a sprinkle of cinnamon.
Lunch: Grilled Chicken Caesar Salad Wrap
Ingredients:
- 1 large tortilla or wrap
- Grilled chicken breast, sliced
- Lettuce Mix
- Sunflower shoots
- Caesar dressing
- Shredded Parmesan cheese
Instructions:
- Lay the tortilla or wrap flat on a clean surface.
- Spread a thin layer of Caesar dressing evenly over the tortilla.
- Layer the grilled chicken slices, lettuce mix, sunflower shoots and shredded Parmesan cheese on top.
- Roll the tortilla tightly, tucking in the sides as you go.
- Slice the wrap in half and serve.
Dinner: Stir-Fried Tofu with Bok Choy and Garlic Sauce served with Brown Rice
Ingredients:
- 8 oz firm tofu, drained and cubed
- 2 heads of bok choy, chopped
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- Cooked brown rice for serving
Instructions:
- In a small bowl, whisk together the soy sauce, hoisin sauce, and minced garlic.
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the tofu cubes and stir-fry until golden brown on all sides.
- Add the chopped bok choy and stir-fry for another 2-3 minutes until the bok choy is wilted.
- Pour the sauce mixture over the tofu and bok choy. Stir well to coat evenly.
- Cook for an additional 1-2 minutes until the sauce thickens.
- Serve the stir-fried tofu and bok choy over cooked brown rice
Day 3:
Breakfast: Spinach and Feta Omelette
Ingredients:
- 3 eggs
- Handful of fresh spinach leaves
- 1/4 cup crumbled feta cheese
- Salt and pepper to taste
- Cooking oil or butter
Instructions:
- In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
- Heat a small non-stick skillet over medium heat and add a small amount of cooking oil or butter to coat the pan.
- Add the spinach leaves to the skillet and cook until wilted.
- Pour the beaten eggs over the spinach and cook for a couple of minutes until the edges start to set.
- Sprinkle the crumbled feta cheese evenly over the omelette.
- Carefully fold the omelette in half using a spatula.
- Cook for another minute or until the cheese has melted and the eggs are cooked to your liking.
- Transfer the omelette to a plate and serve with a slice of whole-grain toast.
Lunch: Greek Salad Pita Pockets with Grilled Chicken
Ingredients:
- Grilled chicken breast, sliced
- Lettuce blend
- Kalamata olives, pitted and halved
- Feta cheese, crumbled
- Greek dressing
- Whole wheat pita pockets
Instructions:
- In a bowl, combine the chopped romaine lettuce, cherry tomatoes, cucumber, Kalamata olives, and crumbled feta cheese.
- Drizzle Greek dressing over the salad ingredients and toss to coat.
- Warm the whole wheat pita pockets slightly to make them easier to stuff.
- Fill each pita pocket with the Greek salad mixture and top with sliced grilled chicken.
- Serve the Greek salad pita pockets as a delicious and refreshing lunch.
Dinner: Oven Baked Chicken Thighs with Roasted Sweet Potatoes and Bok Choy
Ingredients:
- 4 chicken thighs, bone-in and skin-on
- 2 sweet potatoes, peeled and cut into cubes
- 2 heads of bok choy, chopped
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- In a bowl, combine the olive oil, minced garlic, paprika, salt, and pepper.
- Place the chicken thighs and sweet potato cubes in a large baking dish.
- Drizzle the olive oil mixture over the chicken and sweet potatoes Toss to coat evenly.
- Arrange the chicken thighs in a single layer, skin side up.
- Cover with foil and roast in the preheated oven for about 35-40 minutes or until the chicken is cooked through and the sweet potatoes are tender.
- Remove from the oven and let rest for a few minutes before serving.
- Toss the bok choy with the sweet potatoes while the sweet potatoes are still hot.
- Serve
Day 4:
Breakfast: Sweet Potato and Green Onion Breakfast Burrito
Ingredients:
- 2 large eggs
- 1 small sweet potato, peeled and diced
- 2 green onions, chopped
- 1/4 cup shredded cheese (such as cheddar or mozzarella)
- Salt and pepper to taste
- 2 large tortillas or wraps
Instructions:
- Heat a non-stick skillet over medium heat and add a small amount of cooking oil or butter.
- Add the diced sweet potato to the skillet and cook until tender and lightly browned.
- In a bowl, beat the eggs and season with salt and pepper.
- Push the sweet potatoes to one side of the skillet and pour the beaten eggs into the empty side.
- Scramble the eggs and cook until they are no longer runny.
- Add the chopped green onions and shredded cheese to the skillet, and stir until the cheese has melted.
- Warm the tortillas or wraps slightly to make them easier to roll.
- Divide the sweet potato and egg mixture evenly between the tortillas.
- Roll the tortillas tightly, tucking in the sides as you go.
- Serve the breakfast burritos warm.
Lunch: Falafel Wrap with Tahini Sauce and Fresh Greens
Ingredients:
- 4-6 store-bought or homemade falafels
- 1 large tortilla or wrap
- Fresh greens (such as lettuce or spinach)
- Kohlrabi sticks (sliced thin)
- Tahini sauce (store-bought or homemade)
Instructions:
- Cook the falafels according to the package instructions or prepare them from scratch.
- Lay the tortilla or wrap flat on a clean surface.
- Spread a generous amount of tahini sauce evenly over the tortilla.
- Place the cooked falafels in the center of the tortilla.
- Top with fresh greens and kohlrabi
- Roll the tortilla tightly, tucking in the sides as you go.
- Slice the wrap in half and serve.
Dinner: Beef Stir-Fry with Bok Choy, Green Onions, and Rice Noodles
Ingredients:
- 8 oz beef (such as sirloin or flank steak), thinly sliced
- 2 heads of bok choy, chopped
- 2 green onions, chopped
- 8 oz rice noodles, cooked according to package instructions
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon hoisin sauce
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- Salt and pepper to taste
Instructions:
- In a small bowl, whisk together the soy sauce, oyster sauce, hoisin sauce, minced garlic, salt, and pepper.
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the sliced beef and stir-fry until browned. Remove the beef from the skillet and set aside.
- In the same skillet, add the chopped bok choy and green onions. Stir-fry for a few minutes until the vegetables are tender-crisp.
- Return the cooked beef to the skillet and pour the sauce mixture over the ingredients. Stir well to coat evenly.
- Cook for an additional 1-2 minutes until the sauce thickens.
- Serve the beef stir-fry with bok choy and green onions over cooked rice noodles.
Day 5:
Breakfast: Green Garlic and Spinach Omelette
Ingredients:
- 3 eggs
- Handful of fresh spinach leaves
- 1-2 stalks of green garlic, chopped
- 1/4 cup crumbled feta cheese
- Salt and pepper to taste
- Cooking oil or butter
Instructions:
- In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
- Heat a small non-stick skillet over medium heat and add a small amount of cooking oil or butter to coat the pan.
- Add the chopped green garlic to the skillet and sauté for a minute until fragrant.
- Add the fresh spinach leaves to the skillet and cook until wilted.
- Pour the beaten eggs over the green garlic and spinach. Cook for a couple of minutes until the edges start to set.
- Sprinkle the crumbled feta cheese evenly over the omelette.
- Carefully fold the omelette in half using a spatula.
- Cook for another minute or until the cheese has melted and the eggs are cooked to your liking.
- Transfer the omelette to a plate and serve with a slice of whole-grain toast.
Lunch: Grilled Tofu and Kohlrabi Salad:
Ingredients:
- 1 kohlrabi, peeled and thinly sliced or julienned
- 8 oz firm tofu, drained and pressed, cut into cubes or slices
- 4 cups lettuce mix (such as romaine, red leaf, or green leaf lettuce)
- 1/4 cup sliced almonds
- 1/4 cup fresh cilantro leaves (optional)
- 2 tablespoons sesame seeds (optional)
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or honey
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Preheat a grill or grill pan over medium-high heat.
- In a small bowl, whisk together soy sauce, rice vinegar, maple syrup (or honey), sesame oil, olive oil, salt, and pepper to make the dressing.
- Place the tofu cubes or slices in a shallow dish and pour half of the dressing over the tofu, coating all sides. Let it marinate for 10-15 minutes.
- Grill the tofu on each side for about 3-4 minutes or until grill marks appear. Remove from the grill and set aside.
- In a large bowl, combine the lettuce mix, kohlrabi slices, sliced almonds, and fresh cilantro leaves.
- Pour the remaining dressing over the salad and toss to coat evenly.
- Divide the salad onto plates or bowls.
- Top the salad with grilled tofu pieces.
- Sprinkle with sesame seeds, if desired.
- Serve immediately and enjoy!
Dinner: Grilled Shrimp Skewers with Bok Choy and Quinoa
Ingredients:
- 8-10 large shrimp, peeled and deveined
- 2 heads of bok choy, chopped
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- Cooked quinoa for serving
Instructions:
- Preheat the grill to medium-high heat.
- Cook quinoa according to package instructions if it’s not already cooked
- In a bowl, combine the shrimp, olive oil, minced garlic, salt, and pepper. Toss to coat the shrimp.
- Thread the marinated shrimp onto skewers.
- In a separate bowl, toss the chopped bok choy with a drizzle of olive oil, minced garlic, salt, and pepper.
- Place the shrimp skewers and bok choy on the preheated grill.
- Grill the shrimp for 2-3 minutes per side until cooked through and slightly charred.
- Grill the bok choy for 2-3 minutes, flipping once, until tender-crisp.
- Serve the grilled shrimp skewers and bok choy over cooked quinoa.