4 DAY – Coconut Shrimp Soup, Sesame Chicken, Coconut Rice & Broccoli, Raw Vegan Collard Wraps, and Roasted Broccoli Rabe & Grilled Chicken

4 day meal plan recipes

4 day meal plan recipes

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 four days. This week's collection features one vegan meal, one shrimp and two chicken meals all that range from 20-40 minutes to prepare. I have provided all of the links to the original recipes, step by step instructions, and a grocery list for ease. 

MENU

Coconut Shrimp Soup | From Cooking Weekends
Sesame Chicken, Coconut Rice & Broccoli | Inspired by Budget Bytes
Raw Vegan Collard Wraps | From Avocado Pesto
Roasted Broccoli Rabe & Grilled Chicken | Inspired by Not Without Salt

scroll down to see step by step instructions for each meal

download ingredients list HERE

Let's Go Shopping! 

PRODUCE

• 2 ½ inch fresh ginger, grated
• 2 garlic cloves minced (omnit for low fodmap/ IBS)
• 2 TBS cilantro
• 1 bunch of collard greens
• 4-6 green onions (omit white part for low fodmap / IBS)
• 2-3 avocados
• 1 lime
• 2 lemons
• 1 pkg of alfalfa sprouts
• 1-2 bunches of broccolini / broccoli rabe
• 1 small bunch of broccoli
• 1-3 bell peppers (I use 2 red and 1 green)
• 1 C basil leaves

CONDIMENTS & SPICES

• 2 TBS vegetable oil
• 4 TBS soy sauce or your favorite soy sauce
• ½ TBS toasted sesame oil (or regular sesame oil)
• 1½ TBS brown sugar
• 2 TBS rice vinegar
• 2 TBS sesame seeds
• 3 ½ C chicken broth (Pacific has a great bone stock without garlic and onions for low fodmap / IBS)
• 3-4 –TBS fish sause
• 3 Tsp honey or brown sugar (use brown sugar for low fodmap / IBS)
• 1-4 Tsp garlic chili oil (Dynasty brand hot chili oil is IBS safe, I put this on EVERYTHING!)
• ¼ Tsp ground coriander
• ¼ or more if you like tsp crushed red pepper
• 1-1 ½ 13 oz can coconut milk (use 1 for normal consistency, use 1 ½ can for thicker)
• 2-4 tsp hot sesame oil (optional, but go for it if you like things spicy!)
• 2 Tsp cumin
• 1 C olive oil
• 3 TBS Coconut oil

BULK BIN SECTION

• 2 C raw pecans
• ½ - 1 C toasted or regular shelled pumpkin seeds
• 1 C quinoa
NOTE: If you're going to be using Purpose to Nourish meal plans often,  we use these three ingredients frequently. In order to cut costs on bulk bin purchasing, we purchase the above three items from Costco.

PROTEIN

• 2 large eggs
• 1-1 ½ lb. boneless, skinless chicken thighs or breasts
• 16 raw cleaned shrimp

GRAINS & NOODLES

• 1 1/2 C white rice
2 12 oz packages of kelp noodles


 

COCONUT SHRIMP SOUP

Coconut Shrimp & Kelp Noodle Soup

From Cooking Weekends

INGREDIENTS*

4 cups chicken broth
3-4 TBS fish sauce
3-4 TBS fresh lime juice
1 ½ inch minced/grated ginger
1 chopped garlic clove (omit for low fodmap / IBS)
2-3 Tsp honey or brown sugar (brown sugar for low fodmap / IBS)
1-4 Tsp garlic chili oil (choose your own adventure with the level of spice)
1/4 Tsp ground coriander
1/4 Tsp red pepper flakes (or more if you're into it)

1 red and 1 green bell pepper
2 12oz package kelp noodles, rinsed
1-1 ½ 13.5oz can coconut milk (use 1 and 1 ½ for creamier soup)

16 raw cleaned shrimp
2 TBS chopped cilantro
2 TBS chopped green onion

1-4 tsp hot sesame oil (optional, but go for it if you like spicy food)

1: Clean and remove the tails of the shrimp

2: Add the chicken broth, coconut milk, fish sauce, lime juice, ginger, garlic (if using), honey or brown sugar, garlic chili oil, ground coriander and red pepper flakes into a pot. Start on the lower side of the measurements. Add more later depending on if you want more spice, fish flavor, or creaminess. Bring the mixture to a slight simmer.

3: While that is heating up rinse and chop the bell pepper and rinse the kelp noodles with a fine strainer

4: Turn the pot up to a bowl and toss in the bell pepper, kelp noodles and raw shrimp.

5: Cook until the shrimp turn a light pink. They will continue to cook while you serve the dish.

5: To serve: Ladle soup into bowls with 4 shrimp per serving. Top with green onions and cilantro. If you want to add additional spice start with adding 1 Tsp of hot sesame oil per serving ad adding more as needed.

Purpose to Nourish TIP: Play with adding additional veggies that you have fridge that you may need to use up. (celery, thai basil, etc)

*If you loved this recipe head on over to Cooking Weekends 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.


 

SESAME CHICKEN + BROCCOLI

Sesame Chicken
Sesame Chicken – Serves 2 for dinner + lunch left overs

Inspired by Budget Bytes

INGREDIENTS

Rice
1-2 C of rice (depending in your preference of rice to chicken ratio, we use 1.5 C)
2 TBS coconut oil

Chicken
1 large
2 TBS cornstarch
1 pinch each salt & pepper
1-1 ½ lb. boneless, skinless chicken thighs or breasts
2 TBS vegetable oil or coconut oil (for frying)

Sauce
2 TBS Tamari or your favorite soy sauce
1 TBS water
½ TBS toasted (or regular) sesame oil
1½ TBS brown sugar
2 TBS rice vinegar
1 inch freshly grated or minced ginger
1 clove minced garlic (omit for low fodmaps / IBS)
2 TBS sesame seeds
1 TBS cornstarch

Broccoli
1 small bunch of broccoli
2 TBS coconut oil
2 TBS hot chili oil (optional)

1: Rinse your rice WELL! Some like to do this in a fine colander, but I prefer to do it in a sauce pan so that I am able to see when the water is clear and all of the starch has been removed.

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

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: While rice is cooking, rinse & chop the broccoli and cut the chicken into bite size pieces, set aside.

4: In a bowl big enough to fit your chicken, whisk together 1 large egg plus the whites of a second egg and dispose of the yolk, 2 TBS cornstarch, salt and pepper. Add the chicken in the egg and cornstarch mixture and mix. Set aside.

5: Heat a large skillet with 2 TBS of vegetable oil or coconut oil over medium-high heat. When oil is hot pour in the chicken and egg mixture. Cook the chicken, stirring occasionally, do this until the chicken is golden brown and cooked through.

6: While the chicken is cooking, heat another pan to medium with 2 TBS coconut oil for the broccoli. Then prepare the chicken sauce. In a small bowl stir together soy sauce, water, sesame oil, brown sugar, rice vinegar, fresh ginger, minced garlic (omit for IBS), cornstarch, and sesame seeds.

7: When coconut oil is heated, add in the broccoli let it sizzle on each side for a few minutes. If you want to add hot chili oil you can do this when you flip the broccoli and stir in the pan to combine. Cook until desired texture.

8:When the chicken is cooked through and golden brown, take the prepared sesame sauce and stir (the corn starch will have settled to the bottom of the bowl). Then pour the sauce over chicken in the pan. Stir the chicken to coat in the sauce. The sauce will thicken as soon as it hits the hot pan. Once the chicken is coated and the sauce thickened, turn off the heat.

9:To serve: Add desired amount of rice to bowl, split chicken and broccoli into four parts in pans and add one part to each bowl. Top with green onions and sesame seeds.

*If you loved this recipe head on over to Budget Bytes for more delicious budget friendly recipes. Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences.


 VEGAN COLLARD WRAPS

Vegan Collard Wraps
Vegan Collard Wraps – Serves 2 for dinner + lunch left overs

From Avocado Pesto

INGREDIENTS*

4 large collard leaves
1-2 red bell peppers
1-3 avocados
2-3 ounces alfalfa sprouts
½ lime
1 cup raw pecans
2 TBS tamari or your favorite soy sauce
2 teaspoon cumin
2 teaspoon extra virgin olive oil

1: Prepare the collard leaves by washing leaves, cutting off white stem at the bottom that has no leaves and place them in tray of warm water. Let soak for 10 minutes.

2: While leaves are soaking, rinse the red pepper and sprouts. Slice the red pepper long ways.

3: Dry the leaves off, and using a knife thinly slice off the central root (this way you end up with two leaf pieces).

4: In a food processor combine pecans, tamari, cumin and olive oil. Pulse until combined and mixture clumps together.

5: Slice ONE of the avocados and cut open a lime.

6: Place a collard leaf in front of you and add nut mix, red pepper slices, avocado slices, a drizzle of lime juice and alfalfa sprouts. Then roll up the leaf and serve.

Purpose to Nourish TIP: This gets tricky.. You may have to play with how you prepare the avocado for left overs. In our house we use 1 avocado for dinner. We each eat 3-4 rolls. We then each take one avocado for leftovers and reopen the rolls at lunch time and slice the avocado and add it then. We have tried adding the avocado at night and taking left overs but the avocado usually gets brown even with the lime juice on top.

*If you loved this recipe head on over to Avocado Pesto for more! Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences.


 

 Roasted Broccoli Rabe with Lemon Vinaigrette and Grilled Chicken

Roasted Broccoli Rabe with Lemon Vinaigrette and Grilled Chicken
Roasted Broccoli Rabe with Lemon Vinaigrette and Grilled Chicken – Serves 2 for dinner + lunch left overs

Inspired by Not Without Salt

INGREDIENTS*

Dressing
1/2 C roasted pumpkin seeds + more for serving
1 C fresh basil leaves
1 lemon (zest and juice)
salt and pepper
1/3 C extra virgin olive oil
1-2 avocados

Quinoa & Chicken
1 C quinoa
1 ½ C chicken stock
1-1 ½ lb. boneless, skinless chicken thighs or breasts (skin on or off)
1 TBS olive oil
Salt & Pepper

Broccoli Rabe / Broccolini
1/2 bunch broccoli rabe, bottom 2-3 inches removed
2 TBS olive oil
salt and pepper

1: In a small saucepan combine the quinoa and chicken stock. Bring to a simmer, cover and let simmer until the water is fully absorbed. Remove the lid, fluff with a fork and set aside until ready to use. You can use the quinoa warm or at room temperature for this one.

2: While quinoa is cooking heat a pan to medium-high and add 2 TBS olive oil. Once oil is hot add the chicken to the pan, sprinkle with salt and pepper. Let cook on each side to desired texture.

3: While chicken is cooking prepare the dressing by combining the pumpkin seeds (if you didn't purchase roasted pumpkin seeds add them to a toaster oven for a toast cycle or on broil in the oven but watch them carefully), basil, lemon zest and juice, oil and a pinch of salt and pepper in a blender. Blend until completely combined. The dressing will be thick and almost like a pesto. Taste and add more salt if you’d like.

4: Add olive oil to a pan and head to medium high, once the oil is hot add the broccoli rabe to the pan and toss with salt and pepper, flipping occasionally. Cook to desired texture. We like ours crispy.

5: To serve: Divide chicken in pan into 4 parts. Divide quinoa into bowls and top the bowls with chicken, sliced avocados and toasted pumpkin seeds. Drizzle dressing on top.

*If you loved this recipe head on over to Not Without Salt for more! Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences.


That's it for this week. Meal plans will rotate between 4 and 5 day plans, because I know how quickly a busy day turns into a busy night and suddenly we are snacking right before bed or eating on the go. Let me know in the comments what you loved!

Peace, Love, and Be Well


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