5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Chard-Green,and Apples-Gala (From Elmira)(for 5)

Shopping List:

• Garlic (3-5 bulbs)
• Gala Apples (5)
• Chard (Green) – 1 bunch
• Beets (Medium-Large) – 1 quart
• Kale (Curly, Red, or Green) – 2 bunches
• Mixed Grape Tomatoes – 1 pint
• Eggs – 6
• Brown Rice – 2 cups (dry)
• Extra Virgin Olive Oil
• Chicken breasts – 2 fillets
• Firm Tofu – 1 block
• Lemon – 1
• Honey
• Dijon Mustard
• Balsamic Vinegar
• Ground black pepper
• Salt
• Cumin
• Paprika
• Fresh herbs (parsley or cilantro)
• Walnuts (for garnish)

---

Meal Plan:

1. Breakfast: Sautéed Kale & Garlic with Poached Eggs

Ingredients:

• 1 bunch kale, chopped
• 2 garlic cloves, minced
• 2 eggs
• 1 tbsp olive oil
• Pinch of salt and pepper
• 1 Gala apple, sliced (on the side)

Instructions:

1. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant (~45 seconds).
2. Add kale and a pinch of salt. Cook until wilted (~5 minutes). Stir occasionally.
3. In another pot, bring water to a boil, reduce to simmer, and poach two eggs (about 3 minutes).
4. Serve sautéed kale topped with poached eggs. Sprinkle black pepper to taste. Serve with sliced Gala apple on the side.

Protein source: Eggs
Carbohydrate source: Gala apple

---

2. Lunch: Beet & Apple Salad with Tofu & Balsamic Dressing

Ingredients:

• 1 medium-large beet, peeled and grated or sliced thinly
• 1 Gala apple, sliced thinly
• 1/2 block firm tofu, cubed
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• 1/2 tsp Dijon mustard
• 1 handful walnuts, toasted
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium-high heat and sauté tofu cubes until golden on all sides (~5 minutes). Set aside.
2. In a bowl, whisk together balsamic vinegar, honey, Dijon mustard, salt, and pepper.
3. In a large salad bowl, mix sliced beet and apple with the cooked tofu.
4. Drizzle the balsamic dressing over the salad and toss well. Garnish with toasted walnuts.

Protein source: Tofu
Carbohydrate source: Apples, beets

---

3. Dinner: Garlic-Lemon Chicken with Sautéed Swiss Chard & Rice

Ingredients:

• 1 chicken breast
• 2 garlic cloves, minced
• 1 lemon (zest and juice)
• 1 bunch Swiss chard, chopped
• 1 tbsp olive oil
• 1 cup cooked brown rice (1/2 cup dry)
• Salt and pepper to taste

Instructions:

1. In a bowl, marinate the chicken breast with minced garlic, lemon zest, juice, and pinch of salt. Let it sit for 10 minutes.
2. In a skillet, heat olive oil over medium heat. Sauté the chicken breast until golden and cooked through (~5-6 minutes per side). Remove and set aside.
3. In the same skillet, sauté Swiss chard with a pinch of salt and pepper for 4-5 minutes, adding a splash of lemon juice towards the end.
4. Serve the chicken breast over a bed of rice alongside sautéed Swiss chard.

Protein source: Chicken
Carbohydrate source: Brown rice

---

4. Lunch: Tomato & Kale Stir-fry with Rice

Ingredients:

• 1 bunch kale, chopped
• 1 pint mixed grape tomatoes, halved
• 2 garlic cloves, minced
• 1 cup cooked brown rice (1/2 cup dry)
• 1 tbsp olive oil
• Salt, pepper, cumin, paprika to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add minced garlic and sauté until fragrant.
2. Add chopped kale and cook until wilted (3 minutes). Add halved grape tomatoes and cook until soft (2 minutes).
3. Season with cumin, paprika, salt, and pepper.
4. Serve stir-fried kale and tomatoes over a bed of cooked brown rice.

Protein source: Kale
Carbohydrate source: Brown rice

---

5. Dinner: Roasted Beet & Garlic Tofu Bowl with Apple Vinaigrette

Ingredients:

• 1/2 block tofu, cubed
• 1 medium-large beet, peeled and diced
• 2 garlic cloves, minced
• 1 Gala apple, diced
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• Salt and pepper to taste
• 1 cup cooked brown rice (1/2 cup dry)

Instructions:

1. Preheat oven to 400°F. Toss diced beets and cubed tofu with olive oil, minced garlic, salt, and pepper. Roast on a baking sheet for 20 minutes.
2. In a bowl, whisk together balsamic vinegar, honey, and a pinch of salt.
3. Serve roasted beets and tofu over brown rice, drizzled with the apple vinaigrette and garnished with diced apple on top.

Protein source: Tofu
Carbohydrate source: Brown rice, apple

---