5 Meal Plan Featuring Apples-Gala (From Elmira)(for 5),Tomatillos (2l basket),and

Shopping List:

  • 2 Gala apples (from Elmira)
  • 1 basket (2 lbs) of tomatillos
  • 4 large eggs
  • 2 boneless, skinless chicken breasts
  • 1 block of firm tofu (14 oz)
  • 1 small red onion
  • Fresh cilantro (small bunch)
  • 1 jalapeño
  • 1 clove garlic
  • 1 lime
  • Olive oil
  • Salt
  • Black pepper
  • Ground cumin
  • Ground chili powder
  • Ground paprika
  • Ground coriander
  • Corn tortillas
  • 1 avocado
  • Chicken broth (low sodium)
  • 1 small can black beans (15 oz)
  • Cooked quinoa (1 cup)
  • Whole wheat bread (2 slices)
  • Butter or margarine (nut-free)
  • Cheddar cheese (2 oz)
  • Honey (optional)
  • Salsa verde (store-bought or homemade)

Meal 1: Breakfast

Recipe: Cheddar Apple Breakfast Toast

Ingredients:

  • 1 Gala apple (from Elmira), thinly sliced
  • 2 slices whole wheat bread
  • 2 oz cheddar cheese, grated
  • Butter or margarine (for toasting)
  • Optional: honey drizzle

Instructions:

  1. Toast the whole wheat bread with a light butter spread.
  2. Add a layer of apple slices on the toasted bread.
  3. Sprinkle cheddar cheese evenly over the apple slices.
  4. Place the assembled slices under a broiler for 1-2 minutes or until the cheese melts.
  5. Optional: Drizzle with honey for a touch of sweetness.

Protein Source: Cheddar cheese
Carbohydrate Source: Whole wheat bread, Gala apple

Meal 2: Lunch

Recipe: Tomatillo Chicken Tacos

Ingredients:

  • 1 chicken breast, cooked & shredded
  • 6-8 tomatillos, husked and rinsed
  • 1/4 red onion, chopped
  • 1/2 jalapeño, finely chopped
  • Fresh cilantro, chopped (small bunch)
  • Juice from 1/2 lime
  • 4 small corn tortillas
  • 1 tbsp olive oil
  • Salt & pepper to taste

Instructions:

  1. Roast tomatillos in a dry skillet on medium heat for about 5-7 minutes until they soften and develop some char.
  2. Blend roasted tomatillos with cilantro, onion, jalapeño, lime juice. Season with salt and pepper.
  3. In the same skillet, warm shredded chicken in a bit of olive oil and pour the tomatillo salsa over the chicken to coat.
  4. Heat corn tortillas in a dry skillet for 30 seconds on each side.
  5. Fill tortillas with the tomatillo-chicken mixture and garnish with extra cilantro if desired.

Protein Source: Shredded chicken
Carbohydrate Source: Corn tortillas

Meal 3: Dinner

Recipe: Tofu & Tomatillo Stir Fry with Quinoa

Ingredients:

  • 1 block firm tofu, cubed
  • 4-6 tomatillos, husked and rinsed
  • 1/2 red onion, sliced
  • 1 clove garlic, minced
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tbsp olive oil
  • Salt & pepper to taste
  • 1 cup cooked quinoa

Instructions:

  1. Roast tomatillos under a broiler until softened and slightly charred (about 8 minutes). Blend to make a simple tomatillo puree.
  2. In a pan, over medium-high heat, sear the cubed tofu with olive oil, garlic, and spices until golden.
  3. Add roasted tomatillo puree and cooked onions, stir until tofu is evenly coated and cooked through.
  4. Serve the tofu stir-fry over a bed of cooked quinoa, garnish with fresh cilantro.

Protein Source: Tofu
Carbohydrate Source: Quinoa

Meal 4: Lunch

Recipe: Avocado Chicken Salad

Ingredients:

  • 1 chicken breast, cooked and diced
  • 1/2 avocado, mashed
  • 1/2 lime, juiced
  • 1/4 red onion, finely chopped
  • Fresh cilantro, chopped (small bunch)
  • 1/4 tsp ground paprika
  • Salt & pepper to taste
  • 2 slices cooked whole wheat toast (optional as a side)

Instructions:

  1. In a bowl, mix diced chicken, mashed avocado, red onion, lime juice, cilantro, and ground paprika.
  2. Season with salt and pepper to taste.
  3. Serve the avocado chicken salad as a sandwich or on top of toasted whole wheat bread slices for added texture.

Protein Source: Chicken breast, Avocado
Carbohydrate Source: Whole wheat bread

Meal 5: Dinner

Recipe: Eggs with Salsa Verde & Black Beans

Ingredients:

  • 2 large eggs
  • 1/2 cup cooked black beans
  • 4-6 tbsp salsa verde (store-bought or homemade from tomatillos)
  • 1 tbsp olive oil
  • Salt & pepper to taste
  • 1 small corn tortilla (optional as a side)

Instructions:

  1. In a pan, heat olive oil over medium heat and fry the eggs sunny-side-up.
  2. Warm black beans in a small pot and season lightly with salt and pepper.
  3. Plate the eggs with a spoonful of black beans on the side, drizzle with salsa verde.
  4. Optional: Serve with a warmed corn tortilla as a side.

Protein Source: Eggs, Black beans
Carbohydrate Source: Corn tortilla (optional)

Similar Posts