5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Carrots-no tops, from Elmira (Conv) (for 4-6),and Apples-Gala (From Elmira)(for 5)

Shopping List:

  • 4-5 Garlic bulbs
  • 4-6 Carrots
  • 5 Gala Apples
  • 1 Medium-Large Beet
  • 2 bunches Arugula
  • 2 bunches Cilantro
  • 1 bunch Kale (curly, red or green, or lacinato)
  • 4 large white potatoes
  • 4 boneless chicken breasts
  • 1 block firm Tofu
  • 8 large eggs
  • 1 cup uncooked quinoa
  • 1 cup basmati rice
  • 1/2 cup walnuts
  • 1/4 cup sunflower seeds
  • Olive oil
  • Salt
  • Black pepper
  • Lemon
  • Dijon mustard
  • Honey
  • 1 cup Greek yogurt (plain)
  • 1 tbsp soy sauce
  • Cumin powder
  • Paprika
  • Chili flakes
  • Parmesan cheese
  • Apple cider vinegar
  • Sesame oil
  • Ground turmeric
  • Fresh ginger

Meal Plan:

Meal 1: Roasted Veggie & Poached Egg Breakfast Bowl

Breakfast

Ingredients:

  • 2 white potatoes, diced
  • 1 garlic bulb, cloves peeled
  • 2 carrots, sliced
  • 1 beet, peeled and diced
  • 1 tbsp olive oil
  • 4 eggs
  • 1 bunch arugula (lightly wilted)
  • Salt and pepper to taste
  • Lemon for zest

Instructions:

  1. Preheat oven to 400°F (200°C). Toss potatoes, carrots, garlic cloves, and beets with olive oil, salt, and pepper. Roast for 30 minutes, until golden and tender.
  2. In the last 10 minutes, bring water to a simmer in a saucepan. Add 1 tbsp vinegar (optional). Crack eggs into simmering water and poach for 3-4 minutes.
  3. Divide roasted veggies into two bowls. Top each bowl with two poached eggs and a handful of wilted arugula. Add a bit of lemon zest for freshness.

Protein Source: Eggs
Carbohydrate Source: Potatoes, Carrots

Meal 2: Kale, Quinoa, and Apple Salad with Grilled Chicken

Lunch

Ingredients:

  • 2 boneless chicken breasts
  • 1 bunch kale, stems removed and finely chopped
  • 2 Gala apples, thinly sliced
  • 1 cup uncooked quinoa
  • 1 bunch cilantro, chopped
  • 2 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • 1 tbsp honey
  • Salt and pepper
  • 1/4 cup sunflower seeds

Instructions:

  1. Cook quinoa according to package instructions. Let cool.
  2. Grill the chicken for 6-8 minutes per side or until fully cooked. Season with salt and pepper.
  3. In a large bowl, mix quinoa, chopped kale, cilantro, apple slices, and sunflower seeds.
  4. Whisk olive oil, Dijon mustard, honey, lemon juice, salt, and pepper together. Pour over salad and toss well.
  5. Slice grilled chicken and serve over salad.

Protein Source: Grilled Chicken
Carbohydrate Source: Quinoa, Apples

Meal 3: Garlic and Cilantro Tofu Stir-Fry with Basmati Rice

Dinner

Ingredients:

  • 1 block firm tofu, cubed
  • 1 white potato, diced
  • 2 carrots, julienned
  • 1 garlic bulb, minced
  • 1 bunch cilantro, chopped
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1/2 cup basmati rice
  • 1 tbsp olive oil
  • Salt and pepper
  • 1 tsp ground cumin
  • 1/2 tsp paprika
  • Chili flakes to taste

Instructions:

  1. Cook the basmati rice according to package instructions.
  2. Heat olive oil in a large pan over medium heat. Add garlic and sauté until fragrant.
  3. Add tofu cubes and diced potato to the pan. Season with cumin, paprika, salt, pepper, and chili flakes. Stir-fry for 8-10 minutes.
  4. Add julienned carrots and chopped cilantro into the mixture. Sauté for another 5 minutes. Stir in soy sauce and sesame oil.
  5. Serve the tofu stir-fry over a bed of basmati rice.

Protein Source: Tofu
Carbohydrate Source: Basmati Rice, Potatoes

Meal 4: Herb-Roasted Chicken with Beets and Carrots

Dinner

Ingredients:

  • 2 boneless chicken breasts
  • 1 beet, peeled and quartered
  • 2 carrots, halved
  • 1 garlic bulb, cloves peeled
  • 2 tbsp olive oil
  • 1 bunch cilantro, chopped
  • Salt and pepper
  • 1 tsp ground cumin
  • Lemon wedges for garnish

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Toss beets, garlic cloves, and carrots with olive oil, salt, pepper, and cumin. Roast on a baking sheet for about 35 minutes, until tender.
  3. Season chicken breasts with salt, pepper, and half the chopped cilantro. Pan-sear on medium heat for 5-6 minutes on each side until fully cooked.
  4. Plate the roasted vegetables and chicken. Drizzle with a bit more olive oil and lemon juice. Garnish with the remaining cilantro.

Protein Source: Chicken Breast
Carbohydrate Source: Beets, Carrots

Meal 5: Arugula & Apple Salad with Roasted Garlic Dressing and Walnuts

Lunch

Ingredients:

  • 1 bunch arugula
  • 2 Gala apples, thinly sliced
  • 1/2 cup walnuts, toasted
  • 1 garlic bulb, roasted
  • 1 tbsp apple cider vinegar
  • 1 tbsp honey
  • 1 tbsp olive oil
  • Salt and pepper
  • Parmesan cheese shavings (optional)

Instructions:

  1. Preheat oven to 375°F (190°C). Slice off the garlic bulb top, drizzle with olive oil, and wrap in foil. Roast for 30 minutes until soft and caramelized.
  2. In a blender, combine roasted garlic, apple cider vinegar, honey, olive oil, salt, and pepper to create the dressing.
  3. Toss arugula, apple slices, and walnuts in a large bowl.
  4. Drizzle the roasted garlic dressing over the salad and sprinkle with Parmesan cheese if using.

Protein Source: Walnuts
Carbohydrate Source: Apples

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