5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Carrots-no tops, from Elmira (Conv) (for 4-6),and Turnips-white and purple ( bunch of 2-3 sm)

SHOPPING LIST:

Produce:

  • 3-5 Garlic bulbs
  • 4-6 Carrots (no tops)
  • 3 small Turnips (white and purple)
  • 1 bunch Arugula
  • 2 Pints Tomatoes (red, yellow, or mixed grape)
  • 1 bunch Kale (curly, red or green, or lacinato)
  • 2 Jumbo Red Onions
  • 4 Large White Potatoes
  • Fresh parsley
  • Fresh thyme
  • 1 Lemon
  • Onion powder
  • Garlic powder
  • Fresh ginger

Protein:

  • Chicken breasts (for 2 meals)
  • Pork chops (for 1 meal)
  • Ground beef (for 1 meal)
  • Eggs (for 2 meals)

Carbohydrates:

  • Rice (for 1 meal)
  • 1 loaf Whole grain bread
  • Olive oil
  • Butter
  • Salt and pepper
  • Soy sauce

Dairy and other essentials:

  • Parmesan cheese
  • Greek yogurt

MEAL PLAN:

Eggs & Arugula with Parmesan Toast (BREAKFAST)

Ingredients:

  • 1 bunch Arugula
  • 3 Eggs
  • 1 Garlic bulb
  • Parmesan cheese
  • Olive oil
  • 4 slices Whole grain bread
  • Salt & pepper

Instructions:

  1. Toast whole grain bread slices. While toasting, sauté garlic (minced) in olive oil in a pan for 2 minutes.
  2. Scramble the eggs with a pinch of salt and pepper. Set aside.
  3. In the same pan, lightly wilt the arugula, and season with salt & pepper.
  4. Plate the scrambled eggs with a side of sautéed arugula. Add a sprinkle of Parmesan on top, and drizzle olive oil over the toast.

Protein: Eggs
Carbohydrate: Whole grain bread

Kale & Sausage Soup (LUNCH)

Ingredients:

  • 1 bunch Kale (torn and cleaned)
  • 1 Jumbo Red Onion (diced)
  • 3 Garlic cloves (minced)
  • 1 Large White Potato (cubed)
  • Olive oil
  • Ground pork sausage
  • 4 cups Chicken broth
  • Salt & pepper

Instructions:

  1. In a large pot, sauté garlic and onions until softened. Add sausage and cook until browned.
  2. Add cubed potatoes and stir for 2-3 minutes. Add chicken broth and cook until potatoes are tender (about 10 minutes).
  3. Stir in kale and allow it to wilt for 1-2 minutes. Season with salt and pepper.
  4. Serve hot with a drizzle of olive oil on top.

Protein: Sausage (ground pork)
Carbohydrate: Potato

Honey Garlic Chicken with Roasted Root Vegetables (DINNER)

Ingredients:

  • Chicken breasts
  • 1 bunch Turnips (peeled and cubed)
  • 4 Carrots (peeled and chopped)
  • 1 Large White Potato (cubed)
  • 1 Garlic bulb (minced)
  • 1 Lemon (juice)
  • Olive oil
  • Soy sauce
  • Salt & pepper

Instructions:

  1. Preheat oven to 400°F (200°C). Toss turnips, carrots, and potatoes in olive oil and salt. Spread on a tray, and roast them for 25 minutes.
  2. In a pan, sear the chicken breasts until browned on both sides. In a small bowl, mix minced garlic, lemon juice, soy sauce, and a drizzle of honey. Add this mixture to the pan and cook the chicken until fully done.
  3. Serve the roasted veggies alongside the honey garlic chicken, drizzling the pan sauce over the chicken.

Protein: Chicken
Carbohydrate: Potatoes, carrots

Ground Beef Stir Fry with Rice (LUNCH)

Ingredients:

  • 1 lb Ground beef
  • 1 Jumbo Red Onion (sliced)
  • 1 bunch Kale (chopped)
  • 2 Carrots (thinly sliced)
  • 1 Pint mixed grape Tomatoes
  • 3 Garlic cloves (minced)
  • Fresh ginger (grated)
  • 2 tbsp Soy sauce
  • Olive oil
  • 2 cups Cooked rice

Instructions:

  1. In a hot pan, cook garlic, onions, and ginger until fragrant. Add ground beef, and cook until fully browned.
  2. Toss in carrots, kale, and tomatoes, and sauté until the veggies soften (about 5 minutes).
  3. Stir in soy sauce and simmer for 2 more minutes.
  4. Serve stir-fry over cooked rice.

Protein: Ground beef
Carbohydrate: Rice

Pork Chops with Tomato-Arugula Salad (DINNER)

Ingredients:

  • 3 Pork chops
  • 1 Pint mixed grape Tomatoes (halved)
  • 1 bunch Arugula
  • 3 Garlic cloves (minced)
  • Fresh parsley (chopped)
  • Olive oil
  • Salt & pepper
  • 1 Lemon (juice)

Instructions:

  1. Preheat a grill pan or skillet over medium-high heat, and season the pork chops generously with salt and pepper. Sear the pork until golden and cooked through (about 4-5 minutes per side).
  2. In a bowl, combine halved tomatoes, arugula, garlic, parsley, olive oil, and lemon juice. Toss well to coat.
  3. Serve pork chops alongside the fresh tomato-arugula salad.

Protein: Pork chops
Carbohydrate: Tomatoes, salad topper

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