Kendra’s Meal Plan
### 5-Meal Plan Using Specified Ingredients
This meal plan adheres to the specified requirements, including the unique vegetables like jalapeño peppers, green tomatoes, sweet peppers, buttercup squash, and pea shoots. Each meal includes a source of protein and carbohydrates and abides by prep and cook times under 68 minutes with a difficulty level of 3/10 or lower.
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### **Meal 1: Breakfast**
#### **Scrambled Eggs with Sautéed Pea Shoots & Toast**
**Ingredients:**
– 2 eggs
– 75g Pea Shoots (from list)
– 1 tsp olive oil or butter
– Salt and pepper to taste
– 1 clove garlic (minced)
– 2 slices whole grain bread (carbs source)
**Instructions (Time: 15 min, Difficulty: 2/10):**
1. Heat olive oil or butter in a pan over medium heat.
2. Add minced garlic and sauté until fragrant.
3. Toss in the pea shoots and sauté for 1-2 minutes until wilted. Lightly salt.
4. In a separate bowl, whisk the eggs with a pinch of salt and pepper.
5. Pour the eggs into the pan and scramble gently.
6. Serve the scrambled eggs and sautéed pea shoots with toasted whole grain bread on the side.
**Notes**: Fresh and simple breakfast that highlights the pea shoots’ freshness.
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### **Meal 2: Lunch**
#### **Grilled Buttercup Squash & Tofu Salad with Green Tomato Vinaigrette**
**Ingredients:**
– 250g Buttercup Squash (from list)
– 150g extra-firm tofu (protein source)
– 1 green tomato (for vinaigrette)
– 1 small sweet pepper (from list)
– Arugula or mixed greens (or any salad mix you have)
– 1 tbsp olive oil
– 1 tbsp balsamic vinegar
– Salt, pepper, and paprika (spices)
**Instructions (Time: 45 min, Difficulty: 3/10):**
1. Preheat the oven to 400°F (200°C). Cube the squash, drizzle with olive oil, paprika, salt, and pepper, and roast for about 25-30 minutes until tender.
2. Press out excess moisture from the tofu and cut into cubes. Add salt, pepper, and paprika.
3. In a grill pan, lightly sear the tofu cubes for 5 minutes on each side until browned.
4. Meanwhile, make the green tomato vinaigrette: blend or chop finely the green tomato with 1 tbsp of olive oil, 1 tbsp vinegar, salt, and a teaspoon of honey (to balance the acidity). Adjust seasoning to taste.
5. Assemble the salad: place the roasted squash, tofu, and sliced sweet pepper over the bed of arugula. Drizzle the green tomato vinaigrette over the top.
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### **Meal 3: Dinner**
#### **Stuffed Sweet Bell Peppers with Black Beans, Tofu & Jalapeño**
**Ingredients:**
– 3 medium sweet bell peppers (from list, use red, yellow, or orange)
– 1/2 cup black beans (cooked or canned, protein source)
– 1/2 block of firm tofu (finely cubed or crumbled)
– 1 small jalapeño (diced finely)
– 1/2 cup cooked quinoa or rice (optional, carbs source)
– 1/2 cup shredded cheddar cheese (dairy source)
– 1 tsp cumin
– Olive oil
– Salt & pepper to taste
**Instructions (Time: 60 min, Difficulty: 3/10):**
1. Preheat the oven to 375°F (190°C).
2. Slice the tops off the sweet peppers and hollow them out. Lightly brush with olive oil.
3. In a skillet, heat olive oil and sauté jalapeño, crumbled tofu, and black beans for 5-6 minutes. Add cumin, salt, and pepper.
4. Mix in the cooked quinoa or rice (optional) for added carbs. Remove the mixture from the heat and gently fold in half the shredded cheese.
5. Stuff the peppers generously with the mixture. Top each pepper with the remaining cheese.
6. Bake the stuffed peppers in a baking dish for 20-25 minutes or until the peppers soften and get slightly charred. Serve hot!
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### **Meal 4: Lunch**
#### **Spicy Squash & Pepper Tofu Stir-Fry**
**Ingredients:**
– 200g buttercup squash (thinly sliced or diced)
– 1 large sweet bell pepper (red or green)
– 100g tofu (cubed)
– 1 jalapeño (optional for heat)
– 1 tbsp soy sauce
– 1 tbsp hoisin sauce or oyster sauce
– Olive oil for frying
– 1 cup cooked rice or vermicelli noodles (carbs source)
**Instructions (Time: 30 min, Difficulty: 3/10):**
1. Heat 1 tbsp olive oil in a large skillet over medium heat.
2. Add diced squash and cook for 5-8 minutes until they begin to soften.
3. Add diced sweet pepper, jalapeño (if using), and tofu cubes. Stir fry for about 5 minutes.
4. Mix the soy sauce and hoisin sauce, then pour it into the skillet, coating everything evenly. Cook for another 3-4 minutes for the flavors to meld.
5. Serve over cooked rice or vermicelli noodles.
**Notes**: Mild sweetness from the buttercup squash balances the spice from the jalapeño and pepper.
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### **Meal 5: Dinner**
#### **Green Tomato & Jalapeño Cheddar Frittata**
**Ingredients:**
– 4 eggs (protein source)
– 1 green tomato (thinly sliced)
– 1 small jalapeño (finely diced)
– 1/4 cup grated cheddar cheese (from list)
– 1 small sweet pepper (diced)
– 1 tbsp olive oil or butter
– Salt, pepper, and chili flakes (optional)
**Instructions (Time: 25 min, Difficulty: 2/10):**
1. Preheat oven to 375°F (190°C). Heat oil or butter in an oven-safe skillet over medium heat.
2. Toss in the diced sweet pepper and jalapeño, cooking for 3-4 minutes until soft.
3. In a bowl, whisk eggs with a pinch of salt and pepper and stir in cheese.
4. Pour the egg mixture into the skillet over the peppers and turn off the heat. Layer the green tomato slices on top.
5. Transfer the skillet to the oven and bake for 10-15 minutes until set and slightly golden on top.
6. Serve the frittata slices with a side of toast or a simple salad.
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### Conclusion:
This plan offers a well-rounded set of meals that use all the specified ingredients, ensuring you get a balanced range of flavors, textures, and nutrients. Each meal complements the next with varied use of green tomatoes, jalapeños, squash, pea shoots, and other ingredients, all while staying under the 68-minute prep time and limited to basic cooking techniques. Bon Appétit!
