5 Meal Plan Featuring Apples-Gala (From Elmira)(for 5),Herb: Cilantro,and Potatoes-Large White (From Elmira, Conv.) (for 4)

Shopping List

Fruits & Vegetables:

  • Gala Apples (5)
  • Large White Potatoes (4)
  • Napa Cabbage (1 head)
  • Grape Tomatoes (red, yellow, or mixed – 1 pint)
  • Medium-Large Beets (1 quart)
  • Dark Green Celery (1 bunch)
  • Carrots (4-6)
  • Fresh Cilantro (1 bunch)

Proteins:

  • Eggs
  • Tuna (canned or fresh, depending on availability)
  • Chicken breast (boneless, skinless)

Staples & Pantry:

  • Bread (lactose-free)
  • Olive oil
  • Salt
  • Black pepper
  • Red wine vinegar
  • Dijon mustard (ensure lactose-free)
  • Garlic
  • Honey
  • Cumin
  • Paprika
  • Ground ginger
  • Soy sauce (ensure gluten and lactose-free)
  • Rice
  • Cornstarch
  • Sesame oil

Meal Plan

Meal 1: Breakfast – Scrambled Eggs with Apple & Cilantro Sauce

Ingredients:

  • 4 eggs
  • 2 Gala apples (cubed)
  • 1 tbsp olive oil
  • 2 tbsp cilantro (chopped)
  • 1 carrot, grated
  • 1 tbsp honey
  • 1 tbsp lemon juice
  • Salt and black pepper, to taste
  • Slices of lactose-free bread (for serving)

Instructions:

  1. Whisk the eggs in a bowl with salt and pepper.
  2. Heat 1 tbsp of olive oil in a pan over medium heat, and scramble the eggs until cooked, about 5 minutes. Remove and set aside.
  3. In the same pan, add cubed apples, honey, and lemon juice. Cook for 5-6 minutes, or until apples are soft.
  4. Mix in grated carrot and chopped cilantro. Cook for another 2 minutes.
  5. Serve scrambled eggs with the apple-cilantro sauce on the side or on top. Add slices of warmed lactose-free bread.

Protein source: Eggs
Carbohydrate source: Bread

Meal 2: Lunch – Tuna Salad Lettuce Wraps with Napa Cabbage

Ingredients:

  • 2 cans of tuna (drained)
  • 4 large Napa cabbage leaves
  • 1 celery stalk, finely chopped
  • 1 carrot, grated
  • 8 grape tomatoes, halved
  • 1 tbsp Dijon mustard
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • Salt & pepper, to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a bowl, mix the drained tuna, chopped celery, grated carrot, tomatoes, Dijon mustard, olive oil, and red wine vinegar. Season with salt and pepper.
  2. Wash and dry Napa cabbage leaves. Lay them out flat and fill each leaf with a generous scoop of the tuna mixture.
  3. Roll up the Napa leaves to form the wraps or fold them taco-style.
  4. Garnish with chopped cilantro and serve immediately.

Protein source: Tuna
Carbohydrate source: Napa cabbage (low-carb option)

Meal 3: Dinner – Pan-Seared Chicken Breast with Roasted Potatoes & Beet Salad

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 3 large white potatoes, cubed
  • 2 medium beets (peeled and cubed)
  • 8 grape tomatoes, halved
  • 1 tbsp olive oil
  • 1 clove garlic (minced)
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tbsp fresh cilantro (chopped)
  • 1 tbsp red wine vinegar
  • Salt & black pepper

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the cubed potatoes and beets separately with salt, pepper, and a bit of olive oil. Spread them on a baking sheet and roast for 20-25 minutes, flipping halfway.
  3. Season chicken breasts with cumin, paprika, salt, and pepper. Sear in a heated skillet with olive oil over medium heat for 5-6 minutes per side until cooked through.
  4. In a separate bowl, toss the roasted beets with halved grape tomatoes, cilantro, garlic, and red wine vinegar.
  5. Serve the chicken breasts with the roasted potatoes and the beet-tomato salad on the side.

Protein source: Chicken breast
Carbohydrate source: Potatoes

Meal 4: Lunch – Tuna & Potato Hash with Celery & Cilantro

Ingredients:

  • 2 large white potatoes (cubed)
  • 2 cans of tuna (drained)
  • 1 celery stalk, thinly sliced
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tsp paprika
  • 1 tsp cumin
  • 2 tbsp fresh cilantro (chopped)
  • Salt & black pepper

Instructions:

  1. Parboil the cubed potatoes in salted water for 8-10 minutes, or until slightly tender. Drain and set aside.
  2. Heat olive oil in a large skillet over medium heat. Add garlic and cook until fragrant.
  3. Add the parboiled potatoes to the skillet and stir-fry for around 5-8 minutes until golden and crispy.
  4. Add the drained tuna, celery, paprika, cumin, and a sprinkle of salt and pepper. Stir until everything is fully combined and heated through, about 4-5 minutes.
  5. Garnish with freshly chopped cilantro before serving.

Protein source: Tuna
Carbohydrate source: Potatoes

Meal 5: Dinner – Stir-Fried Napa Cabbage with Chicken & Rice

Ingredients:

  • 1 boneless, skinless chicken breast (sliced)
  • 1 small head Napa cabbage (shredded)
  • 2 carrots (sliced into thin rounds)
  • 4 celery stalks (sliced thinly)
  • 2 tbsp soy sauce (ensure gluten-free)
  • 1 tbsp sesame oil
  • 1 tsp ground ginger
  • 1 tbsp cornstarch (optional for thickening)
  • 1 tbsp olive oil
  • Cooked rice (for serving)
  • Salt & black pepper

Instructions:

  1. Cook rice following package instructions.
  2. Heat olive oil in a wok or large skillet over medium heat. Add sliced chicken breast and cook for 5-7 minutes or until fully cooked. Remove from heat and set aside.
  3. Add more olive oil to the wok. Toss in the shredded Napa cabbage, sliced carrots, and celery. Stir-fry for 5 minutes or until vegetables are tender.
  4. Add cooked chicken back into the pan along with ground ginger, soy sauce, and sesame oil. Stir well to combine. Add cornstarch mixed with a bit of water if you wish to thicken the sauce.
  5. Serve stir-fried Napa cabbage with cooked rice on the side.

Protein source: Chicken breast
Carbohydrate source: Rice

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