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:

1. Place sweet potato chunk in microwave. Microwave on high for 5-10 minutes until fully cooked and soft. (NOTE: It will be VERY hot!)
2. In a saucepan, combine the oats, almond milk, salt and cinnamon.
3. Cook over medium heat, stirring occasionally, until the oats are tender and the mixture thickens.
4. Mash sweet potato. Stir desired amount into oatmeal
5. Remove from heat and serve hot.
6. 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:

1. Lay the tortilla or wrap flat on a clean surface.
2. Spread the Green Garlic Aioli evenly over the tortilla.
3. Layer the turkey slices, avocado slices, and lettuce leaves on top.
4. Roll the tortilla tightly, tucking in the sides as you go.
5. 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:

1. Preheat the oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. In a small bowl, whisk together the soy sauce, honey, ginger, garlic, sesame oil, salt, and pepper.
4. Brush the glaze mixture over the salmon fillets.
5. Arrange the chopped bok choy around the salmon.
6. Bake for about 15-20 minutes or until the salmon is cooked through and the bok choy is tender.
7. 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:

1. 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)
2. In another saucepan, combine the oats, almond milk, and a drizzle of honey or maple syrup.
3. Cook over medium heat, stirring occasionally, until the oats are tender and the mixture thickens.
4. Remove from heat and serve hot with the stewed rhubarb.
5. 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:

1. Lay the tortilla or wrap flat on a clean surface.
2. Spread a thin layer of Caesar dressing evenly over the tortilla.
3. Layer the grilled chicken slices, lettuce mix, sunflower shoots and shredded Parmesan cheese on top.
4. Roll the tortilla tightly, tucking in the sides as you go.
5. 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:

1. In a small bowl, whisk together the soy sauce, hoisin sauce, and minced garlic.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the tofu cubes and stir-fry until golden brown on all sides.
4. Add the chopped bok choy and stir-fry for another 2-3 minutes until the bok choy is wilted.
5. Pour the sauce mixture over the tofu and bok choy. Stir well to coat evenly.
6. Cook for an additional 1-2 minutes until the sauce thickens.
7. 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:

1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
2. Heat a small non-stick skillet over medium heat and add a small amount of cooking oil or butter to coat the pan.
3. Add the spinach leaves to the skillet and cook until wilted.
4. Pour the beaten eggs over the spinach and cook for a couple of minutes until the edges start to set.
5. Sprinkle the crumbled feta cheese evenly over the omelette.
6. Carefully fold the omelette in half using a spatula.
7. Cook for another minute or until the cheese has melted and the eggs are cooked to your liking.
8. 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:

1. In a bowl, combine the chopped romaine lettuce, cherry tomatoes, cucumber, Kalamata olives, and crumbled feta cheese.
2. Drizzle Greek dressing over the salad ingredients and toss to coat.
3. Warm the whole wheat pita pockets slightly to make them easier to stuff.
4. Fill each pita pocket with the Greek salad mixture and top with sliced grilled chicken.
5. 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:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, combine the olive oil, minced garlic, paprika, salt, and pepper.
3. Place the chicken thighs and sweet potato cubes in a large baking dish.
4. Drizzle the olive oil mixture over the chicken and sweet potatoes Toss to coat evenly.
5. Arrange the chicken thighs in a single layer, skin side up.
6. 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.
7. Remove from the oven and let rest for a few minutes before serving.
8. Toss the bok choy with the sweet potatoes while the sweet potatoes are still hot.
9. 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:

1. Heat a non-stick skillet over medium heat and add a small amount of cooking oil or butter.
2. Add the diced sweet potato to the skillet and cook until tender and lightly browned.
3. In a bowl, beat the eggs and season with salt and pepper.
4. Push the sweet potatoes to one side of the skillet and pour the beaten eggs into the empty side.
5. Scramble the eggs and cook until they are no longer runny.
6. Add the chopped green onions and shredded cheese to the skillet, and stir until the cheese has melted.
7. Warm the tortillas or wraps slightly to make them easier to roll.
8. Divide the sweet potato and egg mixture evenly between the tortillas.
9. Roll the tortillas tightly, tucking in the sides as you go.
10. 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:

1. Cook the falafels according to the package instructions or prepare them from scratch.
2. Lay the tortilla or wrap flat on a clean surface.
3. Spread a generous amount of tahini sauce evenly over the tortilla.
4. Place the cooked falafels in the center of the tortilla.
5. Top with fresh greens and kohlrabi
6. Roll the tortilla tightly, tucking in the sides as you go.
7. 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:

1. In a small bowl, whisk together the soy sauce, oyster sauce, hoisin sauce, minced garlic, salt, and pepper.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the sliced beef and stir-fry until browned. Remove the beef from the skillet and set aside.
4. In the same skillet, add the chopped bok choy and green onions. Stir-fry for a few minutes until the vegetables are tender-crisp.
5. Return the cooked beef to the skillet and pour the sauce mixture over the ingredients. Stir well to coat evenly.
6. Cook for an additional 1-2 minutes until the sauce thickens.
7. 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:

1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
2. Heat a small non-stick skillet over medium heat and add a small amount of cooking oil or butter to coat the pan.
3. Add the chopped green garlic to the skillet and sauté for a minute until fragrant.
4. Add the fresh spinach leaves to the skillet and cook until wilted.
5. Pour the beaten eggs over the green garlic and spinach. Cook for a couple of minutes until the edges start to set.
6. Sprinkle the crumbled feta cheese evenly over the omelette.
7. Carefully fold the omelette in half using a spatula.
8. Cook for another minute or until the cheese has melted and the eggs are cooked to your liking.
9. 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:

1. Preheat a grill or grill pan over medium-high heat.
2. 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.
3. 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.
4. Grill the tofu on each side for about 3-4 minutes or until grill marks appear. Remove from the grill and set aside.
5. In a large bowl, combine the lettuce mix, kohlrabi slices, sliced almonds, and fresh cilantro leaves.
6. Pour the remaining dressing over the salad and toss to coat evenly.
7. Divide the salad onto plates or bowls.
8. Top the salad with grilled tofu pieces.
9. Sprinkle with sesame seeds, if desired.
10. 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:

1. Preheat the grill to medium-high heat.
2. Cook quinoa according to package instructions if it’s not already cooked
3. In a bowl, combine the shrimp, olive oil, minced garlic, salt, and pepper. Toss to coat the shrimp.
4. Thread the marinated shrimp onto skewers.
5. In a separate bowl, toss the chopped bok choy with a drizzle of olive oil, minced garlic, salt, and pepper.
6. Place the shrimp skewers and bok choy on the preheated grill.
7. Grill the shrimp for 2-3 minutes per side until cooked through and slightly charred.
8. Grill the bok choy for 2-3 minutes, flipping once, until tender-crisp.
9. Serve the grilled shrimp skewers and bok choy over cooked quinoa.