5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Beets: Med-Lg (from Elmira, conv) qrt,and Kale-curly, red or green, or lacinato (bunch)

Shopping List

  • Beets (1 medium-large)
  • Garlic (3-5 bulbs)
  • Kale (1 bunch)
  • Tomatillos (2-liter basket)
  • Napa Cabbage (1 head)
  • Eggs (6)
  • Chicken Breasts (3)
  • Olive Oil
  • Salt
  • Black Pepper
  • Ground Cumin
  • Ground Coriander
  • Dried Oregano
  • Red Onion (1)
  • Avocado (1)
  • Lime (1)
  • Tortillas (4-6, flour or corn)
  • Cilantro (small bunch for garnish)
  • Tofu (1 block, firm)
  • Quinoa (1 cup)

Meal 1: Breakfast – Kale & Eggs Scramble with Garlic and Avocado

Ingredients:

  • 2 eggs
  • 1 handful of kale, chopped
  • 1 garlic clove, minced
  • ¼ avocado, diced
  • 1 tsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant (1 minute).
  2. Add kale and cook until wilted (about 2-3 minutes).
  3. In a bowl, beat the eggs, then pour them over the kale mixture.
  4. Scramble the eggs with the kale, stirring until cooked through about 2-3 minutes.
  5. Season with salt and pepper, and serve with diced avocado.

Protein Source: Eggs
Carbohydrate Source: Avocado

Meal 2: Lunch – Roasted Beet Salad with Garlic-Lemon Vinaigrette

Ingredients:

  • 1 medium-large beet, peeled and cubed
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • 1 teaspoon lemon juice
  • ½ tsp ground cumin
  • Salt and pepper to taste
  • ¼ bunch kale, finely chopped
  • ¼ red onion, thinly sliced
  • 2 tbsp crumbled feta (optional garnish)
  • 1 tbsp pumpkin seeds (optional)

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Toss beet cubes with olive oil, garlic, cumin, salt, and pepper. Spread in a single layer on a baking sheet.
  3. Roast for 15-20 minutes until tender.
  4. Meanwhile, in a large bowl, combine kale and red onion.
  5. In a small bowl, whisk lemon juice, salt, and pepper.
  6. Mix the roasted beets with the kale and red onion. Drizzle the lemon dressing on top.
  7. Garnish with feta and pumpkin seeds, if desired.

Protein Source: Optional feta, pumpkin seeds
Carbohydrate Source: Beets

Meal 3: Dinner – Chicken with Tomatillo Sauce and Quinoa

Ingredients:

  • 1 chicken breast
  • 4-5 tomatillos, husked and halved
  • 1 garlic clove, minced
  • ¼ red onion
  • ½ tsp ground coriander
  • ½ tsp dried oregano
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • ½ cup quinoa, cooked
  • Cilantro, chopped (garnish)

Instructions:

  1. Heat olive oil in a skillet over medium heat. Season chicken breast with salt and pepper, then cook until golden and cooked through (about 5-6 minutes per side). Set aside.
  2. In the same skillet, add a bit more olive oil if necessary. Sauté garlic, onion, and tomatillos for about 4-5 minutes.
  3. Stir in coriander, oregano, salt, and pepper. Cook until the tomatillos begin to break down and form a sauce (about 5 minutes).
  4. Serve the chicken with tomatillo sauce over a bed of cooked quinoa.
  5. Garnish with fresh cilantro.

Protein Source: Chicken
Carbohydrate Source: Quinoa

Meal 4: Lunch – Napa Cabbage and Tofu Stir-Fry with Garlic

Ingredients:

  • ½ block firm tofu, cubed
  • 1 cup napa cabbage, roughly chopped
  • 2 garlic cloves, minced
  • 1 tbsp olive oil
  • ½ tsp ground cumin
  • Salt and pepper to taste
  • 1 tsp soy sauce (optional for extra flavor)
  • ½ cup cooked rice

Instructions:

  1. Heat the olive oil in a skillet over medium heat. Add tofu and brown on all sides (about 6-8 minutes).
  2. Add garlic, cumin, and napa cabbage to the skillet. Sauté until the cabbage is tender (about 5 minutes).
  3. Season with salt, pepper, and a splash of soy sauce if using.
  4. Serve over a bed of cooked rice.

Protein Source: Tofu
Carbohydrate Source: Rice

Meal 5: Dinner – Kale and Tomatillo Tacos with Garlic and Lime

Ingredients:

  • ½ bunch kale, chopped (remove stems)
  • 4 tomatillos, husked and diced
  • 2 garlic cloves, minced
  • 1 tbsp olive oil
  • 4 small tortillas (flour or corn)
  • 1 lime, sliced
  • Cilantro, chopped (optional for garnish)
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant (about 1 minute).
  2. Add the diced tomatillos and cook for about 3-4 minutes until softened.
  3. Stir in the chopped kale and cook for another 2-3 minutes until wilted. Season with salt, pepper, and a squeeze of lime.
  4. Warm tortillas either on a griddle or in the microwave.
  5. Spoon the kale and tomatillo mixture into the tortillas. Garnish with fresh cilantro and serve with lime wedges on the side.

Protein Source:
Carbohydrate Source: Tortillas

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