5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Arugula- bunched,and Beets: Med-Lg (from Elmira, conv) qrt

Shopping List:

  • Garlic (3-5 bulbs)
  • Arugula (1 bunch)
  • Beets (1 medium-large quarter)
  • Italian Parsley (1 bunch)
  • Gala Apples (1 apple for 5 meals)
  • Radicchio (1 head)
  • Eggs (6)
  • Chicken Breast (2 large pieces)
  • Tofu (1 block, firm)
  • Quinoa (1 cup, uncooked)
  • Wild rice (1 cup, uncooked)
  • Olive oil
  • Balsamic vinegar
  • Dijon mustard
  • Salt
  • Pepper
  • Honey
  • Lemon
  • Feta cheese (optional)
  • Parmesan cheese (optional)
  • Sourdough bread (4 slices)
  • Walnuts (optional)
  • Butter

Meal 1: Breakfast – Apple & Arugula Sourdough Toast

Prep Time: 10 minutes
Difficulty: 2/10

  1. Toast 2 slices of sourdough bread.
  2. While bread is toasting, thinly slice 1 Gala apple.
  3. In a small bowl, toss together arugula and a squeeze of lemon juice.
  4. Once the bread is toasted, spread a little butter on each slice.
  5. Top the bread with arugula, sliced apple, and a drizzle of honey.
  6. Optional: Sprinkle with walnuts for added crunch.

Protein Source: Walnut (optional)
Carb Source: Sourdough bread

Meal 2: Lunch – Beet & Radicchio Quinoa Salad

Prep Time: 20 minutes
Difficulty: 3/10

  1. Cook ½ cup quinoa according to the package instructions, then let it cool.
  2. While quinoa cooks, peel and grate 1 medium beet.
  3. Chop half a head of radicchio into thin slices.
  4. In a large mixing bowl, combine cooled quinoa, grated beet, and radicchio.
  5. Add a handful of roughly chopped Italian parsley, along with 1 finely minced clove of garlic.
  6. Drizzle with olive oil and balsamic vinegar, finishing with a small spoonful of Dijon mustard. Toss everything well.
  7. Optional: Top with feta cheese and toasted walnuts.

Protein Source: Quinoa, feta cheese (optional)
Carb Source: Quinoa

Meal 3: Dinner – Garlic Chicken with Roasted Beets

Prep Time: 20 minutes
Difficulty: 3/10

  1. Preheat oven to 400°F (200°C).
  2. Dice 1 medium beet and toss with olive oil, salt, and pepper.
  3. Roast the beets in the preheated oven for 15-20 minutes.
  4. While the beets roast, season 1 chicken breast with salt, pepper, and 2 minced garlic cloves.
  5. Heat 1 tablespoon of olive oil in a skillet over medium heat, then cook chicken for 4-5 minutes on each side until it's golden and cooked through.
  6. Plate the chicken with roasted beets, finishing with chopped Italian parsley on top.

Protein Source: Chicken breast
Carb Source: Beets

Meal 4: Lunch – Tofu, Arugula & Radicchio Wrap

Prep Time: 15 minutes
Difficulty: 3/10

  1. Slice tofu into thin strips. Heat 1 tablespoon olive oil in a pan and lightly pan-fry tofu until golden-brown on all sides.
  2. While tofu cooks, chop some radicchio and toss with arugula in a small bowl with a drizzle of olive oil and a squeeze of lemon juice.
  3. After tofu is done, set aside.
  4. Lay out a large wrap (or use lettuce leaves for a low-carb option) and fill it with tofu, the radicchio-arugula mix, and a sprinkle of chopped Italian parsley.
  5. Optional: Add a tablespoon of Dijon mustard inside the wrap for extra flavor.

Protein Source: Tofu
Carb Source: Wrap / lettuce (for low carb alternatives)

Meal 5: Dinner – Herb-Crusted Chicken with Wild Rice

Prep Time: 20 minutes
Difficulty: 3/10

  1. Preheat oven to 375°F (190°C).
  2. In a small bowl, mix ¼ cup chopped Italian parsley, 1 crushed garlic clove, and 2 tablespoons grated Parmesan cheese.
  3. Season 1 chicken breast with salt and pepper, pressing the herb mixture onto the chicken.
  4. Roast chicken on a baking sheet for 15-20 minutes or until fully cooked.
  5. While the chicken is roasting, cook ½ cup wild rice according to the package instructions.
  6. Serve the herb-crusted chicken alongside wild rice, garnishing with extra parsley and a squeeze of lemon.

Protein Source: Chicken breast
Carb Source: Wild rice

Summary of Protein and Carbohydrate Sources by Meal:

  • Meal 1: Walnuts (optional), Sourdough bread
  • Meal 2: Quinoa, optional feta cheese
  • Meal 3: Chicken breast, Beets
  • Meal 4: Tofu, Wrap
  • Meal 5: Chicken breast, Wild rice

Similar Posts