4 DAY – Chicken Fried Rice, Everyday Super Food Salad, Pad Kra Pao, and Crab Coconut Thai Soup

Asian Inspired Meal Plan + Superfood

4 day meal plan

While meal planning I am conscious of the environment and use recipes with the same ingredients but are packed with different flavors. This way I am able to cut back on waste and ensure that everything we purchase is used up entirely. This meal plan is enough to feed a family of two for dinner + enough for next day lunch left overs for 4 days. I have provided all of the links to the original recipes, step by step instructions, and a grocery list for ease. This week's collection features menu items that range from 20-45 minutes to prepare. This meal plan has a little more of an Asian inspired flair than usual, because it's Chinese New Year! 

MENU

Chicken Fried Rice | Purpose to Nourish Original
Everyday Super Food Salad | Inspired By The First Mess
Pad Kra Pao | Eating Thai Food
Crab Coconut Thai Soup | Kevin is Cooking

scroll down to see step by step instructions for each meal

download ingredients list HERE

Let's Go Shopping! 

PRODUCE

• 3-4 carrots chopped AND 2-3 carrots shredded
• 3 broccoli heads
• 2 celery stalks
• 4-5 sliced mushrooms of your choice
• 1-2 green onions
• 1 bunch of curly kale
• 1 lime
• 1 small beet (any color)
• 4 large rainbow chard leaves
• 1 TBS basil (chopped)
• ¼ inch ginger
• 5 cloves of garlic (We SKIP for Low FODMAP or sub with freshly made Garlic Oil)
• 4 Thai chilies
• 1 handful of Thai holy basil leaves
• 4 large basil leaves
• 4 stalks lemon grass
• 1 jalapeño
• 2-4 avocados (depending on if you want to top your salad with half an avocado or a full)

SPICES & CONDIMENTS

• 3 TBS Tamari or your favorite soy sauce
• 3 TBS fish sauce (we like the red boat brand)
• 3 TBS chili paste OR hot chili oil
• 1 TSP of oyster sauce
• ½ TSP sugar (white or brown)
• 3 C chicken stock/broth
• 1 (14 oz.) can coconut milk
• ¼ C peanut butter (chunky or smooth)
• 4 TBS coconut oil
• ¼ C olive oil

PROTEIN

• 2 large crab legs OR shelled crab in a container $14 from whole foods
• 13 medium shrimp (4 shrimp each soup serving)
• 3-6 eggs
• 2 ½ lbs chicken thighs/breasts

GRAINS

• 1 ½ C white rice

BULK BINS

• 1 TBS ground flax meal
• ½ TBS ground coriander
• ½ C sunflower seeds (or more to your liking)
• 1 TBS chia seeds
• 3 TBS of vegetable oil


CHICKEN FRIED RICE

Chicken Fried Rice
Chicken Fried Rice - Serves 2 for dinner + left overs for lunch

Purpose to Nourish Original

INGREDIENTS*

1 ½ C white rice
2 - 2 ½ TBS coconut oil
2 ¼ C water
2 eggs
1 - 1 ½ lbs chicken thighs or breasts (your preference)
3-4 carrots
2 small broccoli heads
2 celery stalks
4-5 mushrooms (your choice) (skip for IBS)
3 TBS Tamari (or your favorite soy sauce)
1 TBS fish sauce (we love Red Boat)
2 green onions

1: Rinse all of your veggies

2: Bring rice, water and 2 TBS coconut oil to a boil, cover, reduce heat to low and let simmer and cook for around 25 minutes without disturbing. When all of the water is absorbed remove lid and set aside.

Purpose to Nourish TIP: Research has shown that if you cook rice with coconut oil, it cuts the carb calories down (Wooo!). We always do this when making white rice with Asian inspired food, because the rice doesn't get sticky and the flavor is amazing!

3: Add 1 TSP coconut oil to a large frying pan and heat on medium high. While oil is heading crack and scramble the eggs. Once the oil is hot toss eggs in the pan they should cook almost instantly. Remove eggs from pan and set aside. Turn off the heat for now, you will reuse this pan for the rest of the recipe.

4: Trim fat from chicken and cut into bite size pieces. Heat the same pan you cooked the eggs in to medium high and add additional oil if needed. You don't want a lot of oil but you don't want your chicken to stick either. Once oil is hot add the chicken. Cook until cooked through while stirring occasionally.

5: While chicken is cooking chop 3-4 carrots into coins. Chop broccoli heads into florets. Chop celery stalks and slice the mushrooms.

6: Remove chicken from pan and turn the heat to medium-high. Add a small amount of coconut oil depending on how much is left. Just enough so that the veggies don't stick. When the oil is hot add all of the veggies at one time except the mushrooms. Layer the mushrooms on top of the pan. Do not stir. When you see the mushrooms begin to glisten and soften from the steam drizzle 1 TBS Tamari on top of veggies. Let sit for 1 minute.

7: Stir veggies. Bottom layer should appear slightly crisp and darker in color.

8: Layer white rice on top of veggies. Drizzle 2 TBS Tamari and 1 TBS fish sauce on top of rice

9: Stir rice & veggies while incorporating the chicken & eggs set aside from earlier.

10: Serve in a bowl or mound. Top with green onions and additional Tamari or fish sauce if needed. We really like to add hot chili oil to this dish. If you've been following these meal plans, you know that we really love to add chili oil to everything!

Enjoy!


 

SUPER FOOD SALAD

Super Food Salad - 2 for dinner + left overs for lunch
Super Food Salad - Serves 2 for dinner + left overs for lunch

Inspired By The First Mess

INGREDIENTS*

SALAD
1 bunch of curly kale
juice of ½ a lime
1 small beet (any color)
2 large rainbow chard leafs
1 TBS chopped basil leafs
2-3 carrots
1 small broccoli head

DRESSING
¼ inch ginger grated
¼ C olive oil
salt & pepepr to your liking
juice of ½ a lime
1 TBS water

TOPPING OPTIONS
less than 1 TBS of:
ground coriander
flax seed meal
chia seeds
½ C sunflower seeds
boiled eggs
2-4 avocados (depending on if you want to top your salad with half an avocado or a full)

1: Rinse all of your veggies & boil a couple of eggs if you want to use them as a topping (eggs are optional)

2: Remove kale and chard from stems and rip into bite size pieces and place into a large bowl. Squeeze juice of one lime onto kale and mix and combine with your hands. This should soften the leaves a bit.

3: Add all of the salad ingredients to the bowl with the kale & chard

4: Combine dressing ingredients into small bowl

5: Serve salad in bowls and top with your choice of toppings. To make this salad super filling we added the full avocado and a few boiled eggs. Sprinkled ground coriander, flax seed meal, chia seeds, sunflower seeds and salt on top. To keep your salad crisp for the next day, save the dressing in a separate container and add when ready to eat.

Purpose to Nourish TIP: Do not combine avocados and soup for lunch portion until ready to eat the next day. If you're cutting your avocados the night prior squeeze lemon or lime juice on top to keep them from going brown.

*If you loved this recipe head on over to The First Mess for more delicious recipes. Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences and dietary needs.


 PAD KRA PAO

Pad Kra Pao
Pad Kra Pao - Serves 2 for dinner + lunch left overs

From Eating Thai Food

INGREDIENTS*

EGG
1 egg (per serving)
2 tablespoons of oil for frying

BASIL CHICKEN
1 chicken breast (or any other cut of boneless chicken, about 200 grams)
5 cloves of garlic (we SKIP this and replace with Garlic Oil for low FODMAPs /IBS)
4 Thai chilies
1 TBS oil for frying
1 TSP of oyster sauce
½ TSP light soy sauce
½ TSP sugar (white or brown)
1 splash of dark soy sauce
1 handful of Thai holy basil leaves

RICE
1 ½ C white rice
1 TBS coconut oil

1: Bring rice, water and 2 TBS coconut oil to a boil, cover, reduce heat to low and let simmer and cook for around 25 minutes without disturbing. When all of the water is absorbed remove lid and set aside.

Purpose to Nourish TIP: Research has shown that if you cook rice with coconut oil, it cuts the carb calories down (Wooo!). We always do this when making white rice with Asian inspired food, because the rice doesn't get sticky and the flavor is amazing!

2: Fry the eggs: Heat 2 TBS of vegetable oil in a wok or frying pan on high-medium heat.

3: When the oil is hot and looks wavy, drop in the egg. Let it sizzle and bubble up, and at the same time, splash some of the hot oil onto the top of the egg ((no need to flip the egg).

4: When the egg looks about right to your cooked likeness (we prefer them gooey), and set the egg aside for later. Blot to remove excess oil if needed.

5: Cut the chicken into small bite sized pieces.

6: Rinse the chilies, and peel the garlic (if using). Then pound them together in a mortar and pestle (if you have one) or you can finely chop.

7: Rinse Thai holy basil and remove from stems

8: Heat your wok or frying pan on high heat, and add about 1 tablespoon of oil to the pan. We used the same frying pan that we cooked the eggs in, because you know.. less dishes!

9: When the oil is hot, add the chilies and garlic (if using). Fry them for about 20 seconds. They will get really fragrant, you might be coughing from the spicy smell but the meal wont be too spicy the flavor will be awesome though!

10: Add the chicken to the pan and stir continuously until it's close to cooked all the way through. If chicken starts to get dry, add just a tiny splash of water.

11: Add 1 TSP of oyster sauce, 1 TSP Tamari, ½ TSP sugar, and stir to combine for 30 seconds.

12: Add a handful of Thai holy basil to the pan, stir to combine and remove pan from heat.

*If you loved this recipe head on over to Eating Thai Food for more amazing meals! Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences and dietary needs.


 CRAB COCONUT THAI SOUP

Crab Coconut Thai Soup
Crab Coconut Thai Soup - Serves 2 for dinner + lunch left overs

From Kevin is Cooking

INGREDIENTS*

2 large crab legs OR shelled crab in a container $14 from whole foods
1 lb medium shrimp
3 C chicken stock/broth
4 stalks lemon grass
1 jalapeño
1 (14 oz.) can coconut milk
¼ C peanut butter (chunky or smooth)
3 TBS chili paste or hot chili oil
2 TSP fish sauce
4 large Thai holy basil leaves (regular basil works for this too)

1: Rinse lemon grass, jalapeño and basil. Defrost (if needed) and peel and de-vein shrimp.

2: Heat the 3 C of chicken stock/broth in a stock pot or large sauce pan

3: Trim the top ends off of the lemon grass (you want the bulb ends) and chop the top of the bulb off so you can see the inside and then slice each stalk in half. Trim the stem off the jalapeño and slice lengthwise down the middle. Add lemon grass and jalapeño to the pan and simmer for 15 minutes.

3: Whisk in the coconut milk, peanut butter, chili paste/oil and fish sauce.

4: Crack the crab legs open and remove the crab meat. Chop for bite size pieces and set aside. OR pull crab from container and toss into pot break up with a spoon once in the soup. Add shrimp to the pot. Cook on low for 5 minutes until heated through and.

5: To serve: Ladle into bowls and top with Thai holy basil and additional chili oil if needed.
Enjoy!

*If you loved this recipe head on over to Kevin is Cooking for more amazing meals! Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences and dietary needs.


Peace, Love, and Be Well


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