Week 2 Menu Plan

Week 2 Menu Plan

Produce:

  • Spinach
  • Lettuce mix
  • Radishes
  • Tokyo bekana
  • Sweet potatoes
  • Turnips
  • Spanish onion
  • Lemon
  • Fresh ginger
  • Fresh cilantro (optional)
  • Banana
  • Oranges
  • Green Garlic
  • Green Onion

Protein/Dairy (Vegetarian Options):

  • Eggs
  • Feta cheese
  • Grilled tofu or tempeh
  • Salmon fillets (optional, can be omitted or substituted with vegetarian protein)

Pantry:

  • Olive oil
  • Sesame oil
  • Salt
  • Pepper
  • Paprika (optional)
  • Curry powder
  • Ground cumin
  • Turmeric
  • Honey or maple syrup
  • Soy sauce or tamari (gluten-free option)
  • Sesame seeds

Canned Goods:

  • Coconut milk

Miscellaneous:

  • Protein powder (optional)

Bakery:

  • Brown rice
  • Naan bread (optional)

Feel free to adjust the quantities based on your needs and dietary preferences.

Day 1:

  • Breakfast: Spinach and feta omelette with a side of sliced radishes.
  • Lunch: Lettuce wrap with grilled chicken, Tokyo bekana, and a light dressing.
  • Dinner: Baked sweet potato topped with sautéed spinach and grilled salmon.

Day 2:

  • Breakfast: Spinach and mushroom scramble with a side of roasted sweet potatoes.
  • Lunch: Radish and Tokyo bekana salad with a lemon vinaigrette.
  • Dinner: Turnip and sweet potato curry served over brown rice.

Day 3:

  • Breakfast: Green smoothie made with spinach, banana, almond milk, and a scoop of protein powder.
  • Lunch: Lettuce, radish, and Tokyo bekana salad with grilled shrimp and a sesame ginger dressing.
  • Dinner: Baked sweet potato fries with a side of sautéed spinach and grilled chicken breast.

Day 4:

  • Breakfast: Scrambled eggs with sautéed spinach and roasted sweet potato wedges.
  • Lunch: Radish and Tokyo bekana slaw with grilled chicken or tofu, dressed with a citrus vinaigrette.
  • Dinner: Roasted turnip and sweet potato medley with a side of steamed spinach and baked salmon.

Day 5:

  • Breakfast: Spinach and feta breakfast quesadilla with a side of sliced radishes.
  • Lunch: Lettuce cups filled with Tokyo bekana, shredded chicken, and a spicy peanut sauce.
  • Dinner: Sweet potato and turnip gratin with wilted spinach on the side.

Feel free to adapt the recipes according to your taste preferences and dietary restrictions. Enjoy your meals!

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:

  1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
  2. Heat olive oil in a non-stick skillet over medium heat.
  3. Add the chopped spinach to the skillet and sauté until wilted, about 2 minutes.
  4. Pour the beaten eggs into the skillet, tilting it to spread the mixture evenly.
  5. Sprinkle feta cheese over one side of the omelette.
  6. Cook until the eggs are set, about 3-4 minutes.
  7. 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:

  1. Wash lettuce, then place in a bowl
  2. Layer chicken on top
  3. Add Tokyo bekana leaves on top of the chicken.
  4. 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:

  1. Preheat the oven to 400°F (200°C).
  2. 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.
  3. While the sweet potato is baking, season the salmon fillet with salt and pepper.
  4. Heat a grill pan or skillet over medium-high heat and drizzle with olive oil.
  5. Grill the salmon for about 4-5 minutes per side, or until cooked through.
  6. In a separate skillet, heat olive oil over medium heat and add the spinach. Sauté until wilted, about 2 minutes.
  7. 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:

  1. Preheat the oven to 425°F (220°C).
  2. Toss the diced sweet potatoes with olive oil, salt, pepper, and paprika (if using). Spread them in a single layer on a baking sheet.
  3. Roast the sweet potatoes for 20-25 minutes, or until golden and crispy.
  4. In a skillet, heat olive oil over medium heat. Add the green garlic and sauté for about 3-4 minutes, until tender.
  5. Add the chopped spinach to the skillet and cook until wilted, about 2 minutes.
  6. In a bowl, whisk the eggs and season with salt and pepper.
  7. Push the garlic and spinach to one side of the skillet and pour the beaten eggs into the empty side.
  8. Cook, stirring occasionally, until the eggs are scrambled and cooked to your liking.
  9. 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:

  1. In a large bowl, combine the shredded Tokyo bekana, sliced radishes, and red onion.
  2. In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper to make the vinaigrette.
  3. Pour the vinaigrette over the salad and toss to coat the vegetables.
  4. Adjust the seasoning if needed.
  5. Let the salad sit for a few minutes to allow the flavors to meld together.
  6. 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:

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion and garlic and sauté until translucent, about 5 minutes.
  3. Stir the grated ginger, and cook for an additional 1-2 minutes.
  4. Add the curry powder, ground cumin, and turmeric to the pot, stirring to coat the onions, garlic, and ginger with the spices.
  5. Add the diced turnips and sweet potatoes to the pot and stir to combine.
  6. Pour in the coconut milk and vegetable broth.
  7. Season with salt and pepper to taste.
  8. 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.
  9. Taste and adjust the seasoning if needed.
  10. Serve the turnip and sweet potato curry over cooked brown rice.
  11. Garnish with fresh cilantro, if desired.
  12. 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:

  1. In a blender, combine the fresh spinach, banana, almond milk, and protein powder (if using).
  2. Blend until smooth and creamy.
  3. If desired, add some ice cubes and blend again until well combined.
  4. 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:

  1. In a large bowl, combine the Tokyo bekana, radishes, red onion, and torn lettuce leaves.
  2. 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.
  3. Pour the dressing over the salad and toss well to coat the vegetables.
  4. Sprinkle with toasted sesame seeds for added crunch and flavor (if desired).
  5. 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:

  1. Preheat the oven to 375°F (190°C). Grease a baking dish with olive oil.
  2. Layer the sliced sweet potatoes and turnips in the baking dish, alternating between the two.
  3. In a small bowl, combine the minced garlic, dried thyme, salt, and pepper.
  4. Sprinkle the garlic and thyme mixture over the layered sweet potatoes and turnips.
  5. In a saucepan, heat the heavy cream (or milk and cream combination) until warm but not boiling.
  6. Pour the warm cream over the layered vegetables, making sure to cover them evenly.
  7. Sprinkle the shredded cheese on top.
  8. Cover the baking dish with foil and bake for 30 minutes.
  9. Remove the foil and continue baking for an additional 20-25 minutes until the vegetables are tender and the top is golden and bubbly.
  10. While the gratin is baking, heat some olive oil in a skillet over medium heat.
  11. Add the fresh spinach and sauté until wilted, about 2-3 minutes.
  12. 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:

  1. Preheat the oven to 425°F (220°C).
  2. Toss the diced sweet potatoes with olive oil, salt, pepper, and paprika (if using). Spread them in a single layer on a baking sheet.
  3. Roast the sweet potatoes for 20-25 minutes, or until golden and crispy.
  4. In a skillet, heat olive oil over medium heat. Add the fresh spinach and sauté until wilted, about 2 minutes.
  5. In a bowl, whisk the eggs and season with salt and pepper.
  6. Push the sautéed spinach to one side of the skillet and pour the beaten eggs into the empty side.
  7. Cook, stirring occasionally, until the eggs are scrambled and cooked to your liking.
  8. 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:

  1. In a large bowl, combine the shredded Tokyo bekana, sliced radishes, and red onion.
  2. 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.
  3. Pour the vinaigrette over the slaw and toss to coat the vegetables.
  4. Let the slaw sit for a few minutes to allow the flavors to meld together.
  5. Adjust the seasoning if needed.
  6. 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:

  1. Preheat the oven to 425°F (220°C).
  2. In a large bowl, toss the diced turnips and sweet potatoes with olive oil, salt, and pepper until evenly coated.
  3. Spread the vegetables in a single layer on a baking sheet.
  4. Roast the turnips and sweet potatoes for about 25-30 minutes, or until they are tender and slightly caramelized.
  5. While the vegetables are roasting, season the salmon fillets with salt and pepper.
  6. Place the salmon on a separate baking sheet lined with parchment paper.
  7. Roast the salmon in the oven for about 12-15 minutes, or until cooked through.
  8. Serve the roasted turnip and sweet potato medley alongside the baked salmon.
  9. 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:

  1. In a large skillet, heat olive oil over medium heat.
  2. Add the diced sweet potato and cook for about 10 minutes, or until the sweet potatoes are golden and tender.
  3. Add the diced onion and minced garlic to the skillet and sauté for an additional 2-3 minutes until the onion is translucent.
  4. Stir in the fresh spinach and cook until wilted, about 2 minutes.
  5. Season with salt and pepper to taste.
  6. 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:

  1. Heat sesame oil in a large skillet or wok over medium-high heat.
  2. Add garlic to the skillet and sauté for about 1 minute until fragrant.
  3. Add the sliced radishes and stir-fry for 2-3 minutes until slightly tender.
  4. 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.
  5. In a small bowl, whisk together the soy sauce and honey (or maple syrup).
  6. Pour the sauce over the stir-fried vegetables and toss to coat evenly.
  7. Cook for an additional minute to let the flavors meld together.
  8. Remove from heat and garnish with sesame seeds, if desired.
  9. 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:

  1. In a large pot or Dutch oven, heat the coconut oil over medium heat.
  2. Add the diced onion and sauté until translucent, about 5 minutes.
  3. Stir in the garlic and grated ginger, and cook for an additional 1-2 minutes.
  4. Add the curry powder, cumin, and turmeric to the pot, stirring to coat the onions, garlic, and ginger.
  5. Add the diced turnips to the pot and cook for about 5 minutes, until slightly softened.
  6. Stir in the cooked lentils and fresh spinach, allowing the spinach to wilt down.
  7. Pour in the coconut milk and season with salt and pepper to taste

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