5 Meal Plan Featuring Turnips-white and purple ( bunch of 2-3 sm),Apples-Gala (From Elmira)(for 5),and Tomatoes-red, yellow, or mixed grape (Pint)

Shopping List:

  • Chicken breasts (skinless, boneless) – 6 pieces
  • Bacon – 12 slices
  • White fish (e.g., cod or haddock) – 3 fillets
  • Ground beef – 1 lb
  • Olive oil
  • Butter
  • Eggs – carton of 12
  • Almond flour – 1 bag
  • Coconut flour – 1 bag
  • Heavy cream – 1 pint
  • Garlic cloves – 1 whole
  • Onion – 2 medium
  • Lemon – 3
  • Avocado – 3
  • Fresh cilantro – 1 bunch
  • Fresh parsley – 1 bunch
  • Ginger root – 1 piece
  • Soy sauce or tamari (low-sodium, gluten-free) – 1 bottle
  • Dijon mustard – 1 jar
  • Chicken broth (low-sodium) – 1 quart
  • Parmesan cheese (shredded) – 1 bag
  • Pepitas (pumpkin seeds, for garnish)
  • Salt and pepper
  • Smoked paprika
  • Cayenne pepper
  • Cumin powder
  • Chili powder
  • Red pepper flakes
  • Garlic powder
  • Black olives – 1 small jar
  • Salsa verde – 1 jar
  • Cheese (e.g., cheddar or Monterey Jack)

Meal 1: Breakfast – Bacon and Kale Frittata with Gala Apples

Ingredients:

  • 6 eggs
  • 6 slices of bacon
  • 1 bunch kale, de-stemmed and chopped
  • 1 Gala apple, thinly sliced
  • ½ cup shredded Parmesan cheese
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • 2 tbsp olive oil

Instructions:

  1. Cook bacon in a skillet over medium heat until crispy. Remove bacon, chop, and set aside.
  2. In the same skillet, sauté the minced garlic in bacon grease for 1 minute. Add the kale and cook until wilted, about 2-3 minutes.
  3. Preheat the oven to 350°F. Beat eggs in a bowl, season with salt and pepper, then mix in Parmesan cheese.
  4. Combine cooked bacon and sautéed kale with the egg mixture.
  5. Pour into a greased ovenproof skillet. Bake for 20 minutes, or until the eggs are set.
  6. Serve with fresh thin slices of Gala apple on the side for a crisp contrast.

Protein: Eggs, bacon
Carbohydrates: Gala apple

Meal 2: Lunch – Sautéed Chicken with Napa Cabbage and Turnip Slaw

Ingredients:

  • 3 skinless chicken breasts
  • 1 Napa cabbage, shredded
  • 2-3 small white and purple turnips, grated
  • 2 tablespoons Dijon mustard
  • ¼ cup lemon juice
  • ¼ cup olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Red pepper flakes (optional)

Instructions:

  1. In a large pan, heat olive oil over medium heat. Season chicken breasts with salt and pepper, and cook each side for 6-7 minutes until golden and fully cooked. Set aside and keep warm.
  2. In a small bowl, whisk together Dijon mustard, lemon juice, olive oil, garlic, salt, and pepper.
  3. Combine shredded Napa cabbage and grated turnips in a large bowl. Toss with the mustard dressing to coat evenly.
  4. Plate the sautéed chicken breasts next to a serving of Napa Cabbage and Turnip Slaw. Garnish with red pepper flakes if desired.

Protein: Chicken
Carbohydrates: Turnips (minimal carbs)

Meal 3: Dinner – Ground Beef and Tomatillo Stuffed Bell Peppers

Ingredients:

  • 1 lb ground beef
  • 3 bell peppers (large, any color), halved and deseeded
  • 1 pint tomatillos, husked and chopped
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ½ cup shredded cheese (cheddar or Monterey Jack)
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F. Arrange bell pepper halves on a baking sheet.
  2. In a skillet, heat olive oil over medium heat. Sauté the chopped onion and garlic for 3-4 minutes until softened.
  3. Add ground beef to the skillet, breaking it up as it cooks. Season with cumin, chili powder, salt, and pepper.
  4. Once beef is browned, add chopped tomatillos and cook for an additional 5 minutes, until they soften.
  5. Stuff each bell pepper half with the ground beef-tomatillo mixture, then top with shredded cheese.
  6. Bake in the oven for 20-25 minutes until the peppers are tender and the cheese is golden.

Protein: Ground beef
Carbohydrates: Tomatillos, bell peppers

Meal 4: Lunch – Lemon Garlic Fish with Cho Ho Stir-Fry

Ingredients:

  • 3 filets of white fish (e.g., cod or haddock)
  • 1 bunch Cho Ho (Asian greens), chopped
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce or tamari (gluten-free option)
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp butter
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a large pan, melt butter and olive oil over medium heat. Season the fish filets with salt and pepper, and cook for 3-4 minutes per side until golden and fully cooked. Set aside and cover to keep warm.
  2. In the same pan, add minced garlic and sauté for 1 minute. Add chopped Cho Ho and soy sauce. Stir-fry for 4-5 minutes until greens are wilted but still vibrant.
  3. Squeeze lemon juice over the fish before serving and garnish with fresh cilantro. Plate fish alongside the Cho Ho stir-fry.

Protein: Fish
Carbohydrates: Cho Ho greens (minimal carbs)

Meal 5: Dinner – Chicken Bacon Tomatillo Salad with Kale and Apples

Ingredients:

  • 3 chicken breasts, grilled and chopped
  • 6 slices of bacon, cooked and chopped
  • 1 bunch kale, de-stemmed and chopped
  • 1 cup grape tomatoes (red and yellow, halved)
  • 2 Gala apples, thinly sliced
  • 1 pint tomatillos, husked and chopped
  • ¼ cup shredded cheese (Parmesan or cheddar)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste

Instructions:

  1. Cook bacon until crispy. Set aside and chop.
  2. Grill or sauté the chicken breasts until fully cooked. Let cool slightly before chopping.
  3. In a large bowl, combine kale, halved tomatoes, sliced apples, chopped tomatillos, bacon, and cheese.
  4. Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing. Toss the salad with the dressing, then top with grilled chicken.
  5. Serve immediately.

Protein: Chicken, bacon
Carbohydrates: Gala apples, tomatoes

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