Health Challenge Menu Plan Week 3

Veggies for breakfast: paired with cooked eggs, breakfast meat, rice and beans, flax muffin, soup, or oatmeal

M – dandelion greens
T – kale
W – kohlrabi greens
Th – beet greens
F – collards
S – onions, zucchini and mushrooms in a frittata (greens for dinner)
S – any left over

Veggies for lunch: paired with hummus, cheese, plantain chips, fruit, nuts/nut butter, avocado, sandwich or salad

M – pepper
T – cucumber
W – raw kohlrabi
Th – pea pods
F – jicama
S – pepper
S – carrots and celery

Veggies for dinner: paired with a meat and starchy vegetable, grains and beans, or soup
Meat: salmon on Monday, ground beef on Tuesday, beef heart on Wed, extra salmon Thursday, anything left Friday, TDB on weekend!

M – steamed kohlrabi and beets
T – sautéed, sliced Brussel sprouts with bacon, onion and mushrooms
W – roasted rutabaga and turnips (cook beef heart with red pepper, garlic and onion)
Th – red cabbage cooked in rice cooker with black rice
F – bok choy in a stir fry
S – mustard greens
S – anything left over

Shopping list for one person:

Collards
Mustard greens
Bunch or bag of kale
Dandelion greens (Marlene’s)
Bunch beets
1 small head of cauliflower
1 small red cabbage or ½ head
7-10 Brussel sprouts
Bunch kohlrabi
1 rutabaga
1 turnip
Bok choy
2 pepper
1 small jicama or pre-sliced in box
1 cucumber
1 small bag pea pods
1 small bag of baby carrots
celery
2 Onions
Mushrooms
zucchini

black rice
amaranth
teff
mayflower beans (or your choice)
pinto beans
split peas
heart (beef or chicken)