5 Meal Plan Featuring Chard-Green,Garlic- (for 3-5 bulbs)(From Elmira, conv),and Carrots-no tops, from Elmira (Conv) (for 4-6)

Shopping List:

  • Chard (Green)
  • Garlic (for 3-5 bulbs)
  • Carrots (4-6)
  • Arugula (bunch)
  • Cilantro (fresh, bunch)
  • Shungiku (bunch)
  • Noodles (low-carb option: zucchini noodles or shirataki noodles)
  • Rice (Cauliflower rice for low carb)
  • Beans (chickpeas, canned)
  • Potatoes (small portion sweet potato for lower carb content)
  • Chicken breast
  • Eggs
  • Tofu (firm)
  • Almonds (unsalted, raw)
  • Olive oil
  • Sesame oil
  • Soy sauce (low sodium)
  • Lemon
  • Ground cumin
  • Black pepper
  • Salt
  • Red pepper flakes
  • Parmesan cheese (grated)
  • Butter (unsalted)
  • Avocados
  • Red onion

Meal 1: Breakfast

Scrambled Eggs with Cilantro and Arugula Salad
(Preparation Time: 15 minutes, Difficulty: 2/10)

Ingredients:

  • 2 eggs
  • A handful of cilantro (chopped)
  • Arugula (small bunch)
  • 1 garlic clove (finely minced)
  • Olive oil
  • Salt and pepper, to taste
  • 1/4 avocado (sliced)

Cooking Instructions:

  1. Whisk eggs in a bowl, season with salt and pepper.
  2. Heat olive oil in a pan on medium heat, add minced garlic and sauté briefly until fragrant.
  3. Pour in the whisked eggs and scramble gently until cooked through.
  4. In a separate bowl, toss the arugula with olive oil, salt, pepper, and some chopped cilantro.
  5. Serve the scrambled eggs alongside the arugula salad, topped with avocado slices.

Protein Source:

  • Eggs

Carbohydrate Source:

  • Low carbohydrate, minimal carb from avocado

Meal 2: Lunch

Garlicky Sautéed Chard with Grilled Chicken
(Preparation Time: 20 minutes, Difficulty: 3/10)

Ingredients:

  • 1 chicken breast (grilled)
  • Chard greens (roughly chopped)
  • 2 garlic cloves (finely sliced)
  • Olive oil
  • Salt and pepper, to taste
  • A squeeze of lemon juice
  • Cauliflower rice (1 cup, cooked)

Cooking Instructions:

  1. Grill the chicken breast with just olive oil, salt, and pepper. Set aside.
  2. In the same pan, heat olive oil and sauté the garlic until fragrant.
  3. Add the chopped chard greens and continue to sauté until wilted—not more than 5–6 minutes.
  4. Season to taste with salt, pepper, and a dash of lemon juice.
  5. Serve the chard alongside the grilled chicken with a side of cauliflower rice.

Protein Source:

  • Chicken breast

Carbohydrate Source:

  • Cauliflower rice (low carb)

Meal 3: Dinner

Tofu Stir-fry with Shungiku and Cilantro
(Preparation Time: 20 minutes, Difficulty: 3/10)

Ingredients:

  • 1 block of firm tofu (cubed)
  • Shungiku (edible chrysanthemum, bunch)
  • 1 garlic clove (finely minced)
  • Olive oil
  • Soy sauce (low sodium, 1 tbsp)
  • Sesame oil (1 tsp)
  • A handful of cilantro (chopped)
  • Zucchini noodles (1 cup)

Cooking Instructions:

  1. Heat olive oil in a large pan or wok. Add minced garlic and cook until fragrant.
  2. Add cubed tofu and stir-fry until browned on all sides.
  3. Add the chopped Shungiku and stir-fry until soft (about 3 minutes).
  4. Add soy sauce and drizzle of sesame oil.
  5. Toss in some cilantro at the end and serve over zucchini noodles.

Protein Source:

  • Tofu

Carbohydrate Source:

  • Zucchini noodles (low carb)

Meal 4: Lunch

Carrot and Cilantro Chickpea Salad with Tahini Dressing
(Preparation Time: 15 minutes, Difficulty: 2/10)

Ingredients:

  • 1/2 cup chickpeas (canned, drained and rinsed)
  • 2 carrots (peeled and grated)
  • A handful of cilantro (chopped)
  • Arugula (handful)
  • 1 garlic clove (finely minced)
  • 1 tbsp lemon juice
  • 1 tbsp tahini
  • Olive oil (1 tbsp)
  • Salt to taste
  • Black pepper to taste
  • Red pepper flakes (optional)

Cooking Instructions:

  1. In a small bowl, whisk together tahini, lemon juice, garlic, olive oil, salt, and pepper to make the dressing.
  2. In a separate bowl, combine chickpeas, grated carrots, arugula, and chopped cilantro.
  3. Pour the dressing over the chickpea mixture and toss well.
  4. Finish with a pinch of red pepper flakes for a bit of spice if desired.

Protein Source:

  • Chickpeas

Carbohydrate Source:

  • Chickpeas (low carb alternative with complex carbs)

Meal 5: Dinner

Seared Potatoes with Garlic Arugula Pesto and Sautéed Carrots
(Preparation Time: 20 minutes, Difficulty: 3/10)

Ingredients:

  • 2–3 small-sized sweet potatoes (cut into chunks, roasted or seared)
  • A handful of arugula
  • 3 garlic cloves (minced)
  • 2 tbsp olive oil
  • 1/4 cup grated Parmesan (optional for garnish)
  • 1 carrot (sliced into thin rounds)
  • Olive oil, for roasting the potatoes
  • Salt and pepper to taste
  • Red pepper flakes (optional)
  • Almonds (a small handful, for the pesto)

Cooking Instructions:

  1. Drizzle olive oil, salt, and pepper over your sweet potato chunks and roast or sear them for about 15 minutes until crispy on the edges.
  2. For the arugula pesto: combine arugula, garlic, almonds, olive oil, Parmesan (if using), salt, and pepper in a food processor or blend until smooth.
  3. In a pan, heat some olive oil and sauté sliced carrots until softened and slightly golden. Season with salt and pepper.
  4. Once everything is done, drizzle the arugula pesto over the roasted sweet potatoes and serve the sautéed carrots on the side.

Protein Source:

  • Almonds (in the pesto)

Carbohydrate Source:

  • Sweet potatoes (low carb portion)

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