4 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Arugula- bunched,and Beets: Med-Lg (from Elmira, conv) qrt

Shopping List:

Vegetables:

  • Garlic (3-5 bulbs)
  • Arugula (1 bunch)
  • Beets (1 qt)
  • Kale (1 bunch)
  • Mixed grape tomatoes (1 pint)
  • Red onions (3 large)
  • Large white potatoes (2)

Protein:

  • Chicken breasts (for 8 people, approximately 4 large breasts)
  • Eggs (12)
  • Almonds (2 cups)
  • Tofu (2 blocks, firm)

Carbohydrates:

  • Gluten-free bread (for 8 servings)
  • Brown rice (2 cups)
  • Polenta (1½ cups dry)

Dairy and Others:

  • Parmesan cheese (1 cup)
  • Feta cheese (½ cup, crumbled)
  • Olive oil (1 cup)
  • Salt and pepper
  • Thyme (fresh or dried)
  • Balsamic vinegar (¼ cup)
  • Honey (3 tbsp)
  • Dijon mustard (1 tbsp)
  • Coconut milk (1 cup)

Meal Plan:

1. Breakfast: Kale and Garlic Frittata (Serves 8)

Ingredients:

  • 12 eggs
  • 1 bunch kale (stems removed, leaves roughly chopped)
  • 2 cloves garlic (minced)
  • 1 red onion (thinly sliced)
  • Olive oil (2 tbsp)
  • Salt and pepper (to taste)

Instructions:

  1. Preheat the oven to 350°F (175°C).
  2. In a large oven-safe skillet, heat olive oil over medium heat. Add the onions and garlic, and sauté for 3-4 minutes until fragrant.
  3. Add chopped kale and cook for another 5 minutes until wilted.
  4. In a mixing bowl, whisk the eggs, seasoning with salt and pepper.
  5. Pour the egg mixture over the sautéed kale and onion. Cook on stovetop for about 3-4 minutes until the edges begin to set.
  6. Transfer the skillet to the oven and bake for 12-15 minutes, or until the eggs are fully set.
  7. Slice and serve immediately.

Protein: Eggs
Carbohydrate: Gluten-free bread (toast it as a side)

2. Lunch: Roasted Beet Salad with Arugula and Goat Cheese (Serves 8)

Ingredients:

  • 1 qt of medium-large beets (scrubbed and trimmed)
  • 1 bunch arugula
  • 1 pint mixed grape tomatoes (halved)
  • ½ cup crumbled feta cheese
  • 2 cloves garlic (minced)
  • ¼ cup balsamic vinegar
  • 3 tbsp olive oil
  • 1 tbsp Dijon mustard
  • Salt and pepper (to taste)

Instructions:

  1. Preheat oven to 400°F (200°C). Wrap each beet in foil and roast for 40-45 minutes until fork-tender. Let cool, peel, and slice into thin rounds.
  2. Whisk together balsamic vinegar, olive oil, garlic, Dijon mustard, salt, and pepper to create the dressing.
  3. Arrange the arugula on a serving platter. Place the roasted beet slices and halved tomatoes on top.
  4. Drizzle with the balsamic dressing and sprinkle crumbled feta cheese over the salad.
  5. Toss gently before serving.

Protein: Feta cheese
Carbohydrate: Gluten-free bread on the side

3. Dinner: Garlic-Roasted Chicken with Creamy Polenta and Sautéed Tomatoes (Serves 8)

Ingredients:

  • 4 large chicken breasts (halved)
  • 5 large garlic cloves (minced)
  • 1 pint mixed grape tomatoes (halved)
  • 2 tbsp olive oil
  • 1½ cups dry polenta
  • 1 cup Parmesan cheese (grated)
  • 3 tbsp butter
  • 1 cup coconut milk
  • Salt and pepper (to taste)
  • Fresh thyme (optional garnish)

Instructions:

  1. Preheat oven to 425°F (220°C).
  2. Rub chicken with minced garlic, salt, and pepper. Place chicken in a baking dish, drizzle with olive oil, and roast for 25-30 minutes, or until golden and fully cooked. Set aside.
  3. While the chicken is roasting, soften tomatoes using 1 tbsp olive oil in a skillet over medium heat for about 5 minutes.
  4. For the polenta, bring 4 cups of salted water to a boil in a large pot. Gradually whisk in the polenta, reducing heat to low and stirring frequently for 15-20 minutes, until creamy. Stir in coconut milk, Parmesan, and butter, then adjust seasoning with salt and pepper as needed.
  5. Plate sliced roasted chicken on a bed of creamy polenta and top with sautéed tomatoes. Garnish with fresh thyme if desired.

Protein: Chicken
Carbohydrate: Polenta

4. Dinner: Tofu Stir Fry with Garlic Potatoes (Serves 8)

Ingredients:

  • 2 blocks of firm tofu (pressed and cubed)
  • 2 large white potatoes (scrubbed and cut into bite-sized pieces)
  • 3 garlic cloves (minced)
  • 2 red onions (sliced)
  • 1 bunch kale (chopped, stems removed)
  • 2 tbsp olive oil
  • Salt and pepper (to taste)
  • 2 cups cooked brown rice

Instructions:

  1. Preheat the oven to 400°F (200°C). Toss the potato cubes with olive oil, minced garlic, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until crispy on the outside and soft inside.
  2. While the potatoes are roasting, heat a large skillet over medium heat with 1 tbsp oil. Add cubed tofu and cook for 5-7 minutes until golden brown.
  3. Add sliced onions and cook for another 3-4 minutes. Stir in the chopped kale and cook for an additional 4-5 minutes until softened.
  4. Serve the tofu stir fry over cooked brown rice, with roasted garlic potatoes on the side.

Protein: Tofu
Carbohydrate: Potatoes & Brown rice

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