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

Shopping List:

Vegetables & Herbs:

• Garlic (3-5 bulbs)
• 2 Gala Apples
• 1 Beet, medium-large
• Bunch of Curly Kale (red or green)
• 1 Radicchio
• 1 Bunch Dark Green Celery
• 1 Bunch Arugula
• Fresh Italian Parsley

Protein:

• Chicken breasts (600g)
• Eggs (1 dozen)
• Ground beef (500g)
• Tofu (300g)
• Almonds or Walnut pieces (½ cup)

Carbohydrates:

• Rice (1 cup, uncooked)
• Bread slices (whole grain or sourdough, as per preference)
• Potatoes (500g)
• Pasta (whole grain or regular, 300g)
• Quinoa (1 cup)

Others:

• Olive oil
• Balsamic vinegar
• Dijon mustard
• Lemon (3)
• Honey
• Salt
• Black pepper
• Parmesan cheese (optional)
• Cream cheese (100g)
• Dijon mustard
• Soy sauce
• Apple cider vinegar
• Red pepper flakes (optional)

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Meal Plan:

1. Breakfast: Kale & Egg Scramble with Toast (15 minutes)

• Ingredients:

  • 4 eggs, whisked
  • 1 cup kale, roughly chopped
  • 1 garlic clove, minced
  • 2 slices of bread, toasted
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Parmesan cheese (optional)

• Instructions:

  1. Heat olive oil over medium heat in a pan.
  2. Sauté garlic and kale until kale is wilted (about 3 minutes).
  3. Pour in whisked eggs, and stir continuously until fully cooked (another 3 minutes).
  4. Season with salt and pepper.
  5. Serve eggs with toasted bread slices and a sprinkle of Parmesan, if desired.

• Protein: Eggs

• Carbohydrate: Toast

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2. Lunch: Mediterranean Chicken & Apple Salad (20 minutes)

• Ingredients:

  • 2 Gala apples, sliced thin
  • 250g chicken breast, grilled and thinly sliced
  • 1 bunch arugula
  • 1 cup radicchio, chopped
  • ¼ cup walnuts
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • Salt and pepper to taste

• Instructions:

  1. Grill chicken breasts and slice thinly.
  2. In a large bowl, toss arugula, radicchio, apple slices, and walnuts.
  3. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
  4. Drizzle dressing over the salad and toss to coat.
  5. Top the salad with grilled chicken slices.

• Protein: Chicken

• Carbohydrate: Apples

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3. Dinner: Beetroot & Tofu Stir-Fry over Rice (20 minutes)

• Ingredients:

  • 1 large beet, peeled and thinly sliced
  • 300g tofu, cubed
  • 1 celery stalk, chopped
  • 1 cup cooked rice
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce
  • 1 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • Red pepper flakes (optional)

• Instructions:

  1. Heat olive oil in a pan and add cubed tofu, frying until golden (about 5 minutes). Set aside.
  2. In the same pan, add minced garlic and stir-fry beet slices and celery for 5 minutes.
  3. Add tofu back to the mix and drizzle with soy sauce and apple cider vinegar. Stir for another 2-3 minutes.
  4. Serve over a bed of rice and top with red pepper flakes if desired.

• Protein: Tofu

• Carbohydrate: Rice

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4. Lunch: Chicken & Garlic Quinoa Bowl with Parsley Dressing (20 minutes)

• Ingredients:

  • 250g chicken breast
  • 1 cup cooked quinoa
  • 3 garlic cloves, minced
  • 1 bunch Italian parsley, chopped (reserve some for garnish)
  • ¼ cup olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

• Instructions:

  1. Grill or pan-sear chicken breasts until cooked through, then slice thinly.
  2. In a bowl, place cooked quinoa.
  3. In a blender, combine parsley, olive oil, lemon juice, garlic cloves, salt, and pepper to create a dressing.
  4. Drizzle dressing over the quinoa and top with sliced chicken.
  5. Garnish with additional parsley.

• Protein: Chicken

• Carbohydrate: Quinoa

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5. Dinner: Ground Beef & Radicchio Pasta with Garlic Cream Sauce (20 minutes)

• Ingredients:

  • 500g ground beef
  • 1 cup radicchio, shredded
  • 1 bunch kale, chopped
  • 2 cloves garlic, minced
  • 300g pasta
  • 100g cream cheese
  • ¼ cup grated Parmesan (optional)
  • 2 tbsp olive oil
  • Salt and pepper to taste

• Instructions:

  1. Cook pasta according to package instructions.
  2. In a pan, heat olive oil and cook ground beef until browned, then add minced garlic.
  3. Add shredded radicchio and kale to the pan and sauté for 3-4 minutes until wilted.
  4. Stir in cream cheese and pasta water, creating a creamy sauce (about 2-3 minutes).
  5. Toss in cooked pasta and mix well. Season with salt, pepper, and Parmesan cheese if desired.

• Protein: Ground beef

• Carbohydrate: Pasta

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Enjoy your fine dining experience with these healthy, nutrient-packed meals prepared in under 20 minutes!