5 Meal Plan Featuring Tomatoes-red, yellow, or mixed grape (Pint),Garlic- (for 3-5 bulbs)(From Elmira, conv),and Apples-Gala (From Elmira)(for 5)

Shopping List

Vegetables & Fruits:

  • Tomatoes (red, yellow, or mixed grape) – 2 pints
  • Garlic – 3-5 bulbs
  • Gala Apples – 5 pcs
  • Carrots (no tops) – 4-6 pcs
  • Cilantro (fresh herb) – 1 bunch
  • Broccoli (shooting) – 2 x 225g bags
  • Red Cabbage – 1 head
  • Jumbo Red Onions – 2
  • Large White Potatoes – 4
  • Nappa Cabbage – 1 head

Protein:

  • Eggs – 12
  • Pork Chops – 4 chops
  • Italian Mild Sausage – 400g (or 1 package)

Pantry items:

  • Rice (Jasmine or Basmati) – 2 cups uncooked
  • Fusilli Pasta – 400g (or 1 packet)
  • Olive Oil
  • Unsalted Butter
  • Salt
  • Black Pepper
  • Paprika
  • Soy Sauce
  • Sugar or honey
  • Vinegar (Rice Vinegar or Apple Cider Vinegar)
  • Ground Cumin
  • Red Chili Flakes
  • Dijon Mustard

Meal 1: Breakfast Scramble with Eggs, Sausage, and Nappa Cabbage

Ingredients:

  • 8 eggs
  • 200g Italian sausage (mild), casing removed
  • ½ head nappa cabbage (thinly shredded)
  • 1 red onion (½ sliced thinly)
  • 2 cloves garlic (minced)
  • Olive oil
  • Salt and pepper
  • Fresh cilantro, for garnish

Instructions:

  1. Heat 1 tbsp olive oil in a large skillet over medium heat. Add sausage, breaking it apart until browned (about 5 minutes).
  2. Add garlic and red onion, sauté until soft (2-3 minutes).
  3. Add nappa cabbage and cook until wilted (5 minutes).
  4. Beat eggs in a bowl, season with salt and pepper; pour over the sausage and cabbage mixture. Cook gently until eggs are cooked through, stirring occasionally (3-4 minutes).
  5. Garnish with torn cilantro leaves before serving.

Protein: Italian Mild Sausage, Eggs
Carbs: None required

Meal 2: Seared Pork Chops with Garlic Mashed Potatoes and Roasted Carrots & Broccoli (Dinner)

Ingredients:

  • 4 pork chops
  • 4 large white potatoes (peeled, cubed)
  • 2 garlic cloves (minced)
  • 4-6 carrots (halved lengthwise)
  • 225g broccoli (approx. 1 bag)
  • 2 tbsp olive oil
  • 2 tbsp unsalted butter
  • Salt and pepper
  • Paprika
  • Fresh cilantro (for garnishing)

Instructions:

  1. Preheat oven to 400°F (200°C). Place carrots and broccoli on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 20 minutes until tender.
  2. Meanwhile, boil the cubed potatoes in salted water until soft (about 10 minutes). Drain and mash with butter, garlic, salt, and pepper.
  3. Season pork chops with salt, pepper, and paprika. Sear in a hot skillet with olive oil over medium-high heat, about 5 minutes on each side until golden and fully cooked.
  4. Serve the pork chops with mashed potatoes and roasted vegetables. Garnish with chopped cilantro.

Protein: Pork Chops
Carbs: Potatoes

Meal 3: Fusilli with Sausage, Broccoli, Red Onion, and Blistered Tomatoes (Lunch)

Ingredients:

  • 400g fusilli pasta
  • 200g Italian mild sausage (casings removed)
  • 225g shooting broccoli (approx. 1 bag)
  • 1 pint grape tomatoes (half mixed, if possible)
  • 1 red onion (thinly sliced)
  • 2 garlic cloves (minced)
  • 1 tbsp olive oil
  • Salt and pepper
  • Red chili flakes (optional)
  • Fresh cilantro for garnish

Instructions:

  1. Cook fusilli in a pot of salted boiling water according to package instructions. Drain and set aside.
  2. In a large skillet, heat 1 tbsp olive oil over medium heat. Add sausage, breaking it up until browned (about 5 minutes).
  3. Add onion, garlic, and tomatoes. Cook until tomatoes are blistered and soft (about 5 minutes).
  4. Add the broccoli and cook for an additional 3-4 minutes until it turns bright green.
  5. Toss the sausage-vegetable mix with the pasta, season with salt, pepper, and red chili flakes (if using). Garnish with chopped cilantro.

Protein: Italian Mild Sausage
Carbs: Fusilli

Meal 4: Cabbage Apple Slaw with Grilled Pork Chops & Carrot Rice (Dinner)

Ingredients:

  • 1 red cabbage (shredded)
  • 3 gala apples (julienned)
  • ½ red onion (thinly sliced)
  • 1-2 tbsp rice vinegar or apple cider vinegar
  • 1 tbsp sugar or honey
  • 4 pork chops
  • 2 cloves garlic (minced)
  • 1 cup uncooked jasmine or basmati rice
  • 2 carrots (grated or finely chopped)
  • Salt and pepper
  • Fresh cilantro for garnish

Instructions:

  1. For the slaw, combine shredded red cabbage, apples, and red onion in a large bowl. Toss with vinegar, sugar, salt, and pepper. Set aside in the fridge for 10 minutes to marinate.
  2. Meanwhile, cook rice according to package instructions. During the last 5 minutes of cooking, stir in the grated carrots.
  3. Season pork chops with salt, pepper, and garlic. Grill or sear in a skillet for about 5 minutes on each side until golden and fully cooked.
  4. Serve the grilled pork chops with carrot rice and cabbage apple slaw. Garnish with fresh cilantro.

Protein: Pork Chops
Carbs: Jasmine or Basmati Rice

Meal 5: Huevos Rancheros-Inspired Rice Bowl with Red Onion Tomato Salsa (Lunch)

Ingredients:

  • 6 eggs (fried)
  • 1 cup uncooked rice
  • 1 pint grape tomatoes (halved)
  • 1 red onion (finely diced)
  • 2 garlic cloves (minced)
  • 1 tbsp olive oil
  • 1 tbsp lime juice or vinegar
  • ½ red chili flakes (optional)
  • Salt and pepper
  • Fresh cilantro for garnish

Instructions:

  1. Cook the rice according to package instructions.
  2. In a bowl, combine the tomatoes, onion, garlic, olive oil, lime juice, chili flakes, salt, and pepper to make a quick salsa. Let rest for 10 minutes.
  3. In a non-stick pan, fry eggs to your desired doneness (sunny-side or over easy).
  4. Serve the rice topped with fried eggs and the tomato salsa. Garnish with cilantro.

Protein: Eggs
Carbs: Rice

Summary:

  • Each meal takes under 30 minutes with simple instructions.
  • All dietary requirements met.
  • Proteins and carbohydrates are balanced across all meals.

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