Week 2 Menu Plan
Week 2 Menu Plan
Day 1:
Breakfast – Spinach and Feta Omelette:
Ingredients:
- 3 large eggs
- 1 cup fresh spinach, chopped
- 1/4 cup crumbled feta cheese
- Salt and pepper to taste
- 1 tablespoon olive oil
Instructions:
- In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
- Heat olive oil in a non-stick skillet over medium heat.
- Add the chopped spinach to the skillet and sauté until wilted, about 2 minutes.
- Pour the beaten eggs into the skillet, tilting it to spread the mixture evenly.
- Sprinkle feta cheese over one side of the omelette.
- Cook until the eggs are set, about 3-4 minutes.
- Fold the omelette in half and transfer to a plate. Serve with a side of sliced radishes.
Lunch – Lettuce mix with Grilled Chicken:
Ingredients:
- lettuce mix (washed)
- 1 grilled chicken breast, sliced
- Tokyo bekana leaves
- Light dressing of your choice (such as vinaigrette or Greek yogurt dressing)
Instructions:
- Wash lettuce, then place in a bowl
- Layer chicken on top
- Add Tokyo bekana leaves on top of the chicken.
- Drizzle with your preferred light dressing.
Dinner – Baked Sweet Potato with Sautéed Spinach and Grilled Salmon:
Ingredients:
- 1 large sweet potato
- 2 cups fresh spinach
- 1 salmon fillet
- Olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Pierce the sweet potato several times with a fork. Place it on a baking sheet and bake for about 45-50 minutes, or until tender.
- While the sweet potato is baking, season the salmon fillet with salt and pepper.
- Heat a grill pan or skillet over medium-high heat and drizzle with olive oil.
- Grill the salmon for about 4-5 minutes per side, or until cooked through.
- In a separate skillet, heat olive oil over medium heat and add the spinach. Sauté until wilted, about 2 minutes.
- Slice open the baked sweet potato and top it with the sautéed spinach and grilled salmon. Serve warm.
Day 2:
Breakfast – Spinach and Garlic Scramble with Roasted Sweet Potatoes:
Ingredients:
- 3 large eggs
- 1 cup fresh spinach, chopped
- Chopped green garlic
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 medium sweet potato, peeled and diced
- 1 teaspoon paprika (optional)
Instructions:
- Preheat the oven to 425°F (220°C).
- Toss the diced sweet potatoes with olive oil, salt, pepper, and paprika (if using). Spread them in a single layer on a baking sheet.
- Roast the sweet potatoes for 20-25 minutes, or until golden and crispy.
- In a skillet, heat olive oil over medium heat. Add the green garlic and sauté for about 3-4 minutes, until tender.
- Add the chopped spinach to the skillet and cook until wilted, about 2 minutes.
- In a bowl, whisk the eggs and season with salt and pepper.
- Push the garlic and spinach to one side of the skillet and pour the beaten eggs into the empty side.
- Cook, stirring occasionally, until the eggs are scrambled and cooked to your liking.
- Serve the spinach and garlic scramble with a side of roasted sweet potatoes.
Lunch – Radish and Tokyo Bekana Salad with Lemon Vinaigrette:
Ingredients:
- 2 cups Tokyo bekana, shredded
- 1 cup radishes, thinly sliced
- 1/4 cup spanish onion, thinly sliced
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the shredded Tokyo bekana, sliced radishes, and red onion.
- In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper to make the vinaigrette.
- Pour the vinaigrette over the salad and toss to coat the vegetables.
- Adjust the seasoning if needed.
- Let the salad sit for a few minutes to allow the flavors to meld together.
- Serve the radish and Tokyo bekana salad as a refreshing side dish or light lunch.
Dinner: Turnip and Sweet Potato Curry with Brown Rice
Ingredients:
- 2 tablespoons olive oil
- 1 green onion, sliced
- 2 green garlics, sliced
- 1 tablespoon grated ginger
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 2 cups diced turnips
- 2 medium sweet potatoes, peeled and diced
- 1 can (14 oz) coconut milk
- 1 cup vegetable broth
- Salt and pepper to taste
- Fresh cilantro, for garnish (optional)
- Cooked brown rice, for serving
Instructions:
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add the onion and garlic and sauté until translucent, about 5 minutes.
- Stir the grated ginger, and cook for an additional 1-2 minutes.
- Add the curry powder, ground cumin, and turmeric to the pot, stirring to coat the onions, garlic, and ginger with the spices.
- Add the diced turnips and sweet potatoes to the pot and stir to combine.
- Pour in the coconut milk and vegetable broth.
- Season with salt and pepper to taste.
- Bring the mixture to a boil, then reduce the heat to low and simmer for about 20-25 minutes, or until the turnips and sweet potatoes are tender.
- Taste and adjust the seasoning if needed.
- Serve the turnip and sweet potato curry over cooked brown rice.
- Garnish with fresh cilantro, if desired.
- Enjoy your flavorful and comforting curry with the nutritious brown rice!
Note: Feel free to add other vegetables or spices according to your taste preferences. You can also adjust the spiciness by adding chili flakes or cayenne pepper if desired.
Day 3:
Breakfast – Green Smoothie:
Ingredients:
- 2 cups fresh spinach
- 1 ripe banana
- 1 cup almond milk (or any plant-based milk)
- 1 scoop of your favorite protein powder (optional)
- Ice cubes (optional)
Instructions:
- In a blender, combine the fresh spinach, banana, almond milk, and protein powder (if using).
- Blend until smooth and creamy.
- If desired, add some ice cubes and blend again until well combined.
- Pour into a glass and enjoy your nutritious green smoothie.
Lunch – Lettuce, Radish, and Tokyo Bekana Salad with Sesame Ginger Dressing:
Ingredients:
- 2 cups Tokyo bekana, chopped
- 1 cup radishes, thinly sliced
- 1/4 cup spanish onion, thinly sliced
- Lettuce leaves, washed and torn into bite-sized pieces
- 2 tablespoons sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon soy sauce (or tamari for gluten-free option)
- 1 teaspoon honey or maple syrup
- 1 teaspoon grated ginger
- Toasted sesame seeds for garnish (optional)
Instructions:
- In a large bowl, combine the Tokyo bekana, radishes, red onion, and torn lettuce leaves.
- In a separate small bowl, whisk together the sesame oil, rice vinegar, soy sauce, honey or maple syrup, and grated ginger to make the dressing.
- Pour the dressing over the salad and toss well to coat the vegetables.
- Sprinkle with toasted sesame seeds for added crunch and flavor (if desired).
- Serve the salad as a refreshing and crunchy lunch option.
Dinner – Sweet Potato and Turnip Gratin with Wilted Spinach:
Ingredients:
- 2 large sweet potatoes, peeled and thinly sliced
- 2 turnips, peeled and thinly sliced
- 1 cup shredded Gruyere or cheddar cheese
- 1 cup heavy cream (or a combination of milk and cream)
- 2 garlic cloves, minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 2 cups fresh spinach
- Olive oil
Instructions:
- Preheat the oven to 375°F (190°C). Grease a baking dish with olive oil.
- Layer the sliced sweet potatoes and turnips in the baking dish, alternating between the two.
- In a small bowl, combine the minced garlic, dried thyme, salt, and pepper.
- Sprinkle the garlic and thyme mixture over the layered sweet potatoes and turnips.
- In a saucepan, heat the heavy cream (or milk and cream combination) until warm but not boiling.
- Pour the warm cream over the layered vegetables, making sure to cover them evenly.
- Sprinkle the shredded cheese on top.
- Cover the baking dish with foil and bake for 30 minutes.
- Remove the foil and continue baking for an additional 20-25 minutes until the vegetables are tender and the top is golden and bubbly.
- While the gratin is baking, heat some olive oil in a skillet over medium heat.
- Add the fresh spinach and sauté until wilted, about 2-3 minutes.
- Serve the sweet potato and turnip gratin with a side of wilted spinach.
Day 4:
Breakfast – Scrambled Eggs with Sautéed Spinach and Roasted Sweet Potatoes:
Ingredients:
- 3 large eggs
- 1 cup fresh spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 medium sweet potato, peeled and diced
- 1 teaspoon paprika (optional)
Instructions:
- Preheat the oven to 425°F (220°C).
- Toss the diced sweet potatoes with olive oil, salt, pepper, and paprika (if using). Spread them in a single layer on a baking sheet.
- Roast the sweet potatoes for 20-25 minutes, or until golden and crispy.
- In a skillet, heat olive oil over medium heat. Add the fresh spinach and sauté until wilted, about 2 minutes.
- In a bowl, whisk the eggs and season with salt and pepper.
- Push the sautéed spinach to one side of the skillet and pour the beaten eggs into the empty side.
- Cook, stirring occasionally, until the eggs are scrambled and cooked to your liking.
- Serve the scrambled eggs with the sautéed spinach and roasted sweet potatoes.
Lunch – Radish and Tokyo Bekana Slaw with Citrus Vinaigrette:
Ingredients:
- 2 cups Tokyo bekana, shredded
- 1 cup radishes, thinly sliced
- 1/4 cup spanish onion, thinly sliced
- Juice of 1 orange
- Juice of 1 lemon
- 2 tablespoons olive oil
- 1 tablespoon honey or maple syrup
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the shredded Tokyo bekana, sliced radishes, and red onion.
- In a separate small bowl, whisk together the orange juice, lemon juice, olive oil, honey or maple syrup, salt, and pepper to make the citrus vinaigrette.
- Pour the vinaigrette over the slaw and toss to coat the vegetables.
- Let the slaw sit for a few minutes to allow the flavors to meld together.
- Adjust the seasoning if needed.
- Serve the radish and Tokyo bekana slaw as a refreshing and tangy side dish.
Dinner – Roasted Turnip and Sweet Potato Medley with Baked Salmon:
Ingredients:
- 2 turnips, peeled and diced
- 2 medium sweet potatoes, peeled and diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 salmon fillets
- Lemon wedges, for serving
- Fresh dill or parsley, for garnish (optional)
Instructions:
- Preheat the oven to 425°F (220°C).
- In a large bowl, toss the diced turnips and sweet potatoes with olive oil, salt, and pepper until evenly coated.
- Spread the vegetables in a single layer on a baking sheet.
- Roast the turnips and sweet potatoes for about 25-30 minutes, or until they are tender and slightly caramelized.
- While the vegetables are roasting, season the salmon fillets with salt and pepper.
- Place the salmon on a separate baking sheet lined with parchment paper.
- Roast the salmon in the oven for about 12-15 minutes, or until cooked through.
- Serve the roasted turnip and sweet potato medley alongside the baked salmon.
- Squeeze fresh lemon juice over the salmon fillets and garnish with fresh dill or parsley, if desired.
Day 5:
Breakfast – Sweet Potato and Spinach Breakfast Hash:
Ingredients:
- 1 medium sweet potato, peeled and diced
- 1 tablespoon olive oil
- 1/2 small onion, diced
- 1 garlic clove, minced
- 1 cup fresh spinach
- Salt and pepper to taste
- Optional toppings: fried or poached eggs, avocado slices, hot sauce
Instructions:
- In a large skillet, heat olive oil over medium heat.
- Add the diced sweet potato and cook for about 10 minutes, or until the sweet potatoes are golden and tender.
- Add the diced onion and minced garlic to the skillet and sauté for an additional 2-3 minutes until the onion is translucent.
- Stir in the fresh spinach and cook until wilted, about 2 minutes.
- Season with salt and pepper to taste.
- Remove from heat and serve the sweet potato and spinach hash with optional toppings like fried or poached eggs, avocado slices, or a drizzle of hot sauce.
Lunch – Tokyo Bekana and Radish Stir-Fry:
Ingredients:
- 2 cups Tokyo bekana, chopped
- 1 cup radishes, thinly sliced
- 1 tablespoon sesame oil
- 2 green garlics, sliced
- 1 tablespoon soy sauce (or tamari for gluten-free option)
- 1 teaspoon honey or maple syrup
- Sesame seeds for garnish (optional)
Instructions:
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add garlic to the skillet and sauté for about 1 minute until fragrant.
- Add the sliced radishes and stir-fry for 2-3 minutes until slightly tender.
- Add the chopped Tokyo bekana to the skillet and continue stir-frying for another 2-3 minutes until the vegetables are cooked but still crisp.
- In a small bowl, whisk together the soy sauce and honey (or maple syrup).
- Pour the sauce over the stir-fried vegetables and toss to coat evenly.
- Cook for an additional minute to let the flavors meld together.
- Remove from heat and garnish with sesame seeds, if desired.
- Serve the Tokyo bekana and radish stir-fry as a light and nutritious lunch option.
Dinner – Turnip and Spinach Lentil Curry:
Ingredients:
- 1 tablespoon coconut oil
- 1 small onion, diced
- 2 green garlic, sliced
- 1 tablespoon grated ginger
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 2 cups diced turnips
- 1 cup cooked lentils
- 2 cups fresh spinach
- 1 can (14 oz) coconut milk
- Salt and pepper to taste
- Cooked rice or naan bread, for serving
- Fresh cilantro, for garnish (optional)
Instructions:
- In a large pot or Dutch oven, heat the coconut oil over medium heat.
- Add the diced onion and sauté until translucent, about 5 minutes.
- Stir in the garlic and grated ginger, and cook for an additional 1-2 minutes.
- Add the curry powder, cumin, and turmeric to the pot, stirring to coat the onions, garlic, and ginger.
- Add the diced turnips to the pot and cook for about 5 minutes, until slightly softened.
- Stir in the cooked lentils and fresh spinach, allowing the spinach to wilt down.
- Pour in the coconut milk and season with salt and pepper to taste