5 Meal Plan Featuring Apples-Gala (From Elmira)(for 5),Kale-curly, red or green, or lacinato (bunch),and Onions: Jumbo Red (ea)(from Elmira, conv)

Shopping List:

Produce:

  • Gala Apples (5)
  • Kale (1 bunch)
  • Onions: Jumbo Red (1)
  • Radicchio (1)
  • Arugula (1 bunch)
  • Garlic (3-5 bulbs)
  • Italian Parsley (1 bunch)
  • Lemons (2)
  • Sweet Potatoes (2 medium)
  • Baby Spinach (1 bag)
  • Cherry Tomatoes (1 pint)
  • Zucchini (2 medium)

Protein:

  • Eggs (6)
  • Feta Cheese (crumbled, 1 cup)
  • Extra Firm Tofu (14 oz.)
  • Walnuts (1/2 cup)
  • Chickpeas (1 can)

Pantry:

  • Olive Oil
  • Balsamic Vinegar
  • Salt
  • Black Pepper
  • Honey
  • Dijon Mustard
  • Soy Sauce
  • Tahini
  • Peanut Butter
  • Whole Grain Bread (4 slices)
  • Quinoa (1 cup)
  • Rigatoni Pasta (8 oz)
  • Vegetable Broth (1 cup)

Meal 1: Breakfast – Kale, Apple, and Walnut Toast

Ingredients:

  • 2 Gala Apples (thinly sliced)
  • 1 cup kale (thinly sliced)
  • 2 slices of whole grain bread
  • 1/4 cup walnuts (chopped)
  • 2 tbsp honey
  • 2 tbsp crumbled feta cheese
  • 1 garlic clove (minced)
  • 1 tbsp olive oil
  • Salt and pepper to taste

Directions:

  1. Toast the whole grain bread.
  2. Heat olive oil in a pan, add the minced garlic, and sauté for 1-2 minutes until soft.
  3. Add kale to the pan, cook for 4-5 minutes until wilted. Season with salt and pepper.
  4. Place a layer of kale on the toasted bread, top with apple slices, and sprinkle with walnuts and feta.
  5. Drizzle honey over everything.

Protein: Feta Cheese, Walnuts
Carbohydrates: Whole Grain Bread

Meal 2: Lunch – Arugula, Radicchio & Roasted Sweet Potato Salad with Tahini Dressing

Ingredients:

  • 1 medium sweet potato (cubed)
  • 1/2 head radicchio (thinly sliced)
  • 1/2 bunch arugula
  • 1/4 cup Italian parsley (chopped)
  • 1/4 cup walnuts (chopped)
  • 1/2 cup chickpeas (drained and rinsed)
  • 2 tbsp olive oil
  • Salt and pepper

Dressing:

  • 2 tbsp tahini
  • 1 garlic clove (minced)
  • Juice of 1 lemon
  • 1 tbsp olive oil
  • 1 tbsp water to thin

Directions:

  1. Preheat the oven to 400°F. Toss sweet potatoes in 1 tbsp olive oil, salt, and pepper. Roast for 25-30 minutes.
  2. Meanwhile, combine arugula, radicchio, parsley, and walnuts in a large bowl.
  3. To make the dressing, whisk together tahini, garlic, lemon juice, olive oil, and water.
  4. Once the sweet potatoes are done, add them and the chickpeas to the salad.
  5. Drizzle the dressing over the salad and toss well to combine.

Protein: Chickpeas, Walnuts
Carbohydrates: Sweet Potato

Meal 3: Dinner – Quinoa Salad with Sautéed Kale, Red Onion, and Lemon

Ingredients:

  • 1 cup quinoa (rinsed)
  • 1 bunch kale (chopped)
  • 1 small red onion (thinly sliced)
  • 1 garlic clove (minced)
  • 1/4 cup Italian parsley (chopped)
  • 1 lemon (juice and zest)
  • 2 tbsp olive oil
  • Salt and pepper

Directions:

  1. Cook quinoa according to package instructions, then fluff and set aside.
  2. Heat 1 tbsp olive oil in a pan and sauté the garlic and red onion for 5 minutes until soft.
  3. Add the kale and cook for another 5-7 minutes, until kale is tender. Season with salt, pepper, and lemon zest.
  4. In a large bowl, combine quinoa, sautéed kale mixture, parsley, and lemon juice.
  5. Toss well and serve.

Protein: Quinoa
Carbohydrates: Quinoa

Meal 4: Dinner – Rigatoni with Roasted Vegetables and Tofu

Ingredients:

  • 8 oz Rigatoni pasta
  • 1 medium zucchini (sliced)
  • 1/2 head radicchio (torn)
  • 1 small red onion (sliced into wedges)
  • 1/2 cup cherry tomatoes
  • 14 oz extra firm tofu (pressed, cubed)
  • 2 garlic cloves (minced)
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper

Directions:

  1. Cook rigatoni pasta according to package directions.
  2. Preheat the oven to 400°F. Toss zucchini, radicchio, red onion, cherry tomatoes, tofu, and garlic with olive oil, balsamic vinegar, salt, and pepper.
  3. Spread the mixture on a baking sheet and roast for 25-30 minutes until the vegetables are tender and the tofu is crispy on the edges.
  4. Once the pasta is cooked, toss with the roasted vegetables and tofu. Add a drizzle of olive oil if needed.

Protein: Tofu
Carbohydrates: Rigatoni Pasta

Meal 5: Lunch – Arugula & Apple Quinoa Bowl with Lemon Garlic Dressing

Ingredients:

  • 1 cup cooked quinoa (leftover from Meal 3)
  • 2 Gala apples (sliced)
  • 1/2 bunch fresh arugula
  • 1/2 red onion, thinly sliced
  • 2 tbsp walnuts (chopped)
  • 1/4 cup Italian parsley (chopped)

Dressing:

  • Juice of 1 lemon
  • 1 garlic clove (minced)
  • 1 tbsp olive oil
  • Salt and pepper

Directions:

  1. In a large bowl, combine the cooked quinoa, arugula, apple slices, red onion, walnuts, and parsley.
  2. In a small bowl, whisk together the lemon juice, minced garlic, olive oil, salt and pepper.
  3. Drizzle the dressing over the quinoa bowl and toss lightly.

Protein: Quinoa, Walnuts
Carbohydrates: Quinoa, Apple

Similar Posts