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

• Chicken breast (approx 2 pounds)
• Eggs (1 dozen)
• Olive oil
• Paprika
• Cumin
• Salt
• Black pepper
• Butter
• Almond flour
• Sour cream
• Greek yogurt
• Avocados (2-3)
• Shrimp (1 pound)
• Zucchini (2 medium)
• Cheddar cheese (8 oz block)
• Coconut flour
• Extra-firm tofu (1 block)
• Tamari sauce
• Ground beef (12oz)
• Almond milk (unsweetened)
• Coconut oil
• Mozzarella cheese (8oz block)
• Ground flaxseed
• Lime (1)
• Fresh spinach (small bunch)
• Cherry tomatoes (1 pint)

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Meal Plan

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1. Breakfast: Scrambled Eggs with Cilantro and Sautéed Veggies

Ingredients:

• 2 eggs
• 1/2 carrot, shredded
• 1/2 celery stalk, diced
• 1/4 red onion, chopped
• 1 tbsp olive oil
• Fresh cilantro, finely chopped (for garnish)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add diced red onion, carrot, and celery, and sauté until soft (around 5-6 minutes).
3. Crack two eggs into a bowl, whisk, and pour over the sautéed veggies.
4. Scramble until eggs are cooked through (about 3 minutes).
5. Garnish with freshly chopped cilantro and serve.

Protein: Eggs
Carbohydrate: Carrot, Celery

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2. Lunch: Cilantro-Lime Grilled Chicken with Zucchini Noodles

Ingredients:

• 1 chicken breast
• 1/2 lime (juice and zest)
• 2 tbsp olive oil
• 1 cup zucchini, spiralized
• 1 garlic clove, minced
• Fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Marinate the chicken breast with lime juice, lime zest, olive oil, pinch of salt, and pepper.
2. Grill the chicken on medium heat for 5-6 minutes on each side, or until fully cooked.
3. While the chicken grills, heat 1 tbsp olive oil in a pan and sauté garlic until fragrant.
4. Add spiralized zucchini noodles and cook for 2-3 minutes until just tender.
5. Plate the noodles and top with grilled chicken, garnishing with fresh cilantro.

Protein: Chicken breast
Carbohydrate: Zucchini

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3. Dinner: Shrimp Stir-Fry with Red Onions and Celery

Ingredients:

• 1/2 pound shrimp (deveined, shelled)
• 1/4 red onion, thinly sliced
• 1 celery stalk, diced
• 1 garlic clove, minced
• 1 tbsp tamari sauce
• 1 tbsp olive oil
• Black pepper to taste
• Cilantro (for garnish)

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the minced garlic, red onion, celery, and cook for 3-4 minutes until softened.
3. Add shrimp and tamari sauce; stir-fry until shrimp turns pink (around 5 minutes).
4. Season with black pepper and garnish with cilantro.

Protein: Shrimp
Carbohydrate: Celery, Red Onion

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4. Lunch: Ground Beef Lettuce Wraps with Apple Salsa

Ingredients:

• 6 oz ground beef
• 1 red onion, chopped
• 1 garlic clove, minced
• 1 apple (Gala), chopped
• Fresh cilantro, chopped
• 1 tbsp olive oil
• Butter lettuce leaves (3-4 leaves)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add garlic and chopped red onion, and sauté for 3-4 minutes.
3. Add ground beef and cook until browned (about 6-8 minutes). Season with salt and pepper.
4. In a bowl, mix chopped apple with fresh cilantro.
5. Serve ground beef mixture in butter lettuce leaves, topped with the apple salsa.

Protein: Ground beef
Carbohydrate: Apple

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5. Dinner: Tofu and Spinach Stir-Fry with Zucchini and Carrots

Ingredients:

• 1/2 block of extra-firm tofu, cubed
• 1 cup spinach
• 1/2 zucchini, diced
• 1/2 carrot, thinly sliced
• 1/4 red onion, chopped
• 1 tbsp tamari sauce
• 1 garlic clove, minced
• 1 tbsp coconut oil

Instructions:

1. Heat coconut oil in a large skillet or wok over medium-high heat.
2. Add garlic and onion and cook for 2 minutes.
3. Add cubed tofu and stir-fry until golden and crispy (about 4-5 minutes).
4. Add spinach, diced zucchini, and carrot slices. Stir-fry for another 4 minutes until veggies are tender.
5. Add tamari sauce and stir to coat everything evenly. Serve immediately.

Protein: Tofu
Carbohydrate: Zucchini, Carrot

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Protein and Carbohydrate Breakdown

• Meal 1: Protein – Eggs | Carbohydrate – Carrot, Celery
• Meal 2: Protein – Chicken breast | Carbohydrate – Zucchini
• Meal 3: Protein – Shrimp | Carbohydrate – Celery, Red Onion
• Meal 4: Protein – Ground beef | Carbohydrate – Apple
• Meal 5: Protein – Tofu | Carbohydrate – Zucchini, Carrot