5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Apples-Gala (From Elmira)(for 5),and Celery-Dark Green (bunch)

Shopping List:

  • 3-5 garlic bulbs
  • 5 Gala apples
  • 1 bunch dark green celery
  • Chicken breasts (4–5 pieces)
  • Tofu (14 oz)
  • Eggs (4 large)
  • Brown rice (2 cups)
  • Quinoa (1 cup)
  • Whole wheat bread (4 slices)
  • Sweet potatoes (4 medium)
  • Walnuts (1/2 cup)
  • Olive oil
  • Butter
  • Salt and pepper
  • Ground cinnamon
  • Apple cider vinegar
  • Dijon mustard
  • Honey
  • Soy sauce
  • Cumin
  • Paprika
  • Lemon juice
  • Parsley (fresh, for garnish)
  • Parmesan cheese (optional garnish)

Meal Plan

Breakfast (Day 1): Scrambled Eggs with Sautéed Garlic, Apples, and Celery

Ingredients:

  • 4 eggs, beaten
  • 1 garlic clove, minced
  • 1 Gala apple, diced
  • 1 celery stalk, chopped
  • 1 tbsp butter
  • Salt and pepper to taste
  • 2 slices whole wheat bread, toasted

Instructions:

  1. Heat butter in a pan over medium heat and sauté the garlic for 30 seconds.
  2. Add diced apples and celery, and cook for another 2-3 minutes until slightly tender.
  3. Pour in beaten eggs and scramble until fully cooked (about 4 minutes).
  4. Season with salt and pepper.
  5. Serve scrambled eggs alongside toasted whole wheat bread.

Protein Source: Eggs
Carbohydrate Source: Whole wheat bread

Lunch (Day 1): Chicken Stir-Fry with Garlic, Celery, and Brown Rice

Ingredients:

  • 1 chicken breast, cubed
  • 2 garlic cloves, minced
  • 2 celery stalks, chopped
  • 1 tbsp olive oil
  • 1 cup cooked brown rice
  • 2 tbsp soy sauce
  • 1 tsp apple cider vinegar
  • 1 tsp honey
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan and sauté garlic for 30 seconds.
  2. Add cubed chicken and cook until browned and fully cooked, about 6-7 minutes.
  3. Add celery and stir-fry for another 2-3 minutes.
  4. Stir in soy sauce, apple cider vinegar, and honey. Cook for an additional minute.
  5. Serve over cooked brown rice.

Protein Source: Chicken
Carbohydrate Source: Brown rice

Dinner (Day 1): Baked Sweet Potatoes with Garlic and Tofu

Ingredients:

  • 2 medium sweet potatoes, scrubbed and halved
  • 1 block firm tofu, cubed
  • 2 garlic cloves, minced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Ground paprika and cumin, to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Rub sweet potato halves with olive oil and season with salt and pepper. Bake cut side down for 25-30 minutes until soft.
  3. While sweet potatoes are baking, heat olive oil in a pan and sauté garlic for 30 seconds.
  4. Add cubed tofu and cook for 5-6 minutes until golden. Season with paprika, cumin, salt, and pepper.
  5. Serve baked sweet potatoes topped with the garlic tofu.

Protein Source: Tofu
Carbohydrate Source: Sweet potatoes

Lunch (Day 2): Apple and Celery Salad with Grilled Chicken

Ingredients:

  • 1 Gala apple, thinly sliced
  • 2 celery stalks, chopped
  • 1 chicken breast, grilled and sliced
  • 1 tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 1 tsp apple cider vinegar
  • Salt and pepper to taste
  • 2 tbsp walnuts, chopped
  • Fresh parsley for garnish

Instructions:

  1. In a small bowl, whisk together olive oil, Dijon mustard, honey, and apple cider vinegar to make the dressing.
  2. In a large bowl, combine apple slices, celery, and grilled chicken.
  3. Drizzle with dressing and toss to combine.
  4. Top with chopped walnuts and garnish with fresh parsley.

Protein Source: Chicken
Carbohydrate Source: Apples

Dinner (Day 2): Garlic Quinoa and Tofu Stir-Fry with Celery

Ingredients:

  • 1 block firm tofu, cubed
  • 1 garlic clove, minced
  • 1 celery stalk, chopped
  • 1 cup cooked quinoa
  • 1 tbsp olive oil
  • 2 tsp soy sauce
  • 1 tsp lemon juice
  • Salt and pepper to taste
  • Fresh parsley (optional garnish)
  • Grated Parmesan cheese (optional)

Instructions:

  1. Heat olive oil in a pan and sauté garlic for 30 seconds.
  2. Add cubed tofu and cook until golden (about 5 minutes).
  3. Add chopped celery and cook for 2-3 minutes.
  4. Stir in quinoa, soy sauce, and lemon juice. Cook for another 1-2 minutes.
  5. Season with salt and pepper.
  6. Garnish with fresh parsley and optional Parmesan cheese.

Protein Source: Tofu
Carbohydrate Source: Quinoa

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