5 Meal Plan Featuring Onions: Jumbo Red (ea)(from Elmira, conv),Cabbage-Red (ea) (from Elmira, conv.),and Apples-Gala (From Elmira)(for 5)

Shopping List:

  • 2 Jumbo Red Onions (Elmira)
  • 1 Cabbage-Red (Elmira)
  • 1 Bag of Gala Apples (5 apples total)
  • 2 Bunches of Arugula
  • 2 Bunches of Green Chard
  • Eggs (12 count)
  • Chicken breasts (4 pieces)
  • Extra-firm tofu (14 oz)
  • Almonds (¼ cup)
  • Walnuts (¼ cup)
  • Brown rice (optional for one meal, replaceable by quinoa)
  • Rice noodles or any gluten-free noodles (1 pack)
  • Farro (1 cup)
  • Dijon mustard (2 tablespoons)
  • Honey (1 tablespoon)
  • Olive oil (1 cup)
  • Garlic (4 cloves)
  • Red wine vinegar (2 tablespoons)
  • Lemon juice (½ cup)
  • Soy sauce (2 tablespoons)
  • Ginger (1 teaspoon)
  • Parsley (optional, fresh for garnish)
  • Salt
  • Black pepper
  • Crushed red pepper flakes

Meal 1: Breakfast: Scrambled Eggs with Arugula

Prep: 10 minutes | Difficulty: 2/10 | Serves: 3

Ingredients:

  • 6 eggs
  • 1 bunch arugula, roughly chopped
  • ½ red onion, thinly sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. In a large sauté pan, heat olive oil over medium. Add the red onion and cook for 3-4 minutes until softened.
  2. Add the arugula and sauté until just wilted, about 2 minutes.
  3. Whisk eggs in a bowl, season with salt and pepper, and pour into the pan. Scramble until just cooked through, about 3-4 minutes.
  4. Serve immediately.

Protein: Eggs
Carbohydrate: N/A

Meal 2: Lunch: Red Cabbage and Apple Slaw with Grilled Chicken

Prep: 20 minutes | Difficulty: 3/10 | Serves: 3

Ingredients:

  • 1 Red Cabbage, thinly sliced
  • 2 Gala apples, thinly sliced
  • 2 chicken breasts
  • 2 tablespoons red wine vinegar
  • 2 tablespoons Dijon mustard
  • 1 tablespoon honey
  • 2 tablespoons olive oil
  • ¼ cup almonds (optional for crunch)
  • Salt and pepper to taste

Instructions:

  1. Mix the red wine vinegar, Dijon mustard, honey, olive oil, salt, and pepper in a big bowl.
  2. Toss the chopped red cabbage and apple slices into the dressing.
  3. Grill chicken breasts (about 5 mins on each side, until no longer pink inside) and slice them.
  4. Mix in almonds if you like, then serve the grilled chicken breast atop the slaw.

Protein: Grilled Chicken
Carbohydrate: Apples

Meal 3: Dinner: Sautéed Chard with Farro and Walnuts

Prep: 20 minutes | Difficulty: 3/10 | Serves: 3

Ingredients:

  • 2 bunches of green chard, stems removed and chopped
  • 1 cup farro, cooked
  • 2 tablespoons olive oil
  • 1 red onion, thinly sliced
  • ¼ cup walnuts, roughly chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Crushed red pepper flakes (optional)

Instructions:

  1. Heat olive oil in a large pan over medium heat. Add red onion and garlic, cook for 4-5 minutes until softened.
  2. Add the chopped green chard to the pan and sauté for 3-4 minutes until wilted.
  3. Add the cooked farro, season with salt, pepper, and a pinch of crushed red pepper, if using.
  4. Toss in walnuts and serve.

Protein: Walnuts
Carbohydrate: Farro

Meal 4: Lunch: Arugula and Tofu Noodle Salad

Prep: 15 minutes | Difficulty: 2/10 | Serves: 3

Ingredients:

  • 1 bunch arugula, roughly chopped
  • 1 pack of rice noodles
  • 1 package firm tofu (14oz), cut into cubes
  • 1 tablespoon soy sauce
  • 1 tablespoon lemon juice
  • 1 garlic clove, chopped
  • 1 teaspoon ginger, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook rice noodles according to their package. Drain and set aside.
  2. In a large pan, heat olive oil over medium heat. Add cubed tofu and sauté until golden brown (about 5 minutes). Remove and let cool slightly.
  3. In a large mixing bowl, combine soy sauce, lemon juice, garlic, ginger, salt, and pepper. Toss the arugula and noodles in it.
  4. Add tofu cubes on top and serve.

Protein: Tofu
Carbohydrate: Rice noodles

Meal 5: Dinner: Grilled Chicken with Sautéed Red Cabbage and Apples

Prep: 20 minutes | Difficulty: 2/10 | Serves: 3

Ingredients:

  • 2 chicken breasts
  • ½ red cabbage, thinly sliced
  • 3 Gala apples, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions:

  1. Grill chicken breasts until fully cooked, about 5 minutes on each side. Season with salt and pepper.
  2. While the chicken is grilling, heat olive oil in a pan over medium heat. Add the cabbage and sauté for 5 minutes.
  3. Add chopped apples and lemon juice, cooking for an additional 3 minutes until softened.
  4. Serve the grilled chicken over the sauteed cabbage and apples.

Protein: Grilled Chicken
Carbohydrate: Apples

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