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

Shopping List:

• Chicken breasts (4)
• Feta cheese (1 cup)
• Goat cheese (1/2 cup)
• Eggs (6)
• Onions (4)
• Bell peppers (2)
• Mushrooms (2 cups, chopped)
• Garlic (3-5 bulbs)
• Green Chard (2 bunches)
• Beets (2 medium-large, roasted)
• Italian Parsley (2 bunches)
• Napa Cabbage (1 head)
• Cho Ho (2 bunches)
• Cauliflower rice (3 cups)
• Olive oil
• Salt
• Black pepper
• Lemon juice
• Soy sauce (optional, for Cho Ho stir-fry)
• Butter (for cooking)
• Rice noodles (for cabbage rolls)
• Fresh thyme (optional, for roasting)
• Chicken broth (1 cup)
• Paprika
• Red pepper flakes

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Meal 1: Egg and Goat Cheese Scrambled Breakfast with Garlic Sautéed Chard (Breakfast)

Ingredients:

• 4 eggs
• 1/2 cup goat cheese
• 2 garlic cloves (minced)
• 1 bunch of green chard (chopped)
• Olive oil
• Salt
• Black pepper
• Butter for sautéing

Instructions:

1. In a small pan, heat 1 tbsp olive oil over medium heat, and sauté 2 minced garlic cloves until fragrant.
2. Add washed and chopped chard to the pan and sauté until wilted (around 3-4 minutes). Season with salt and pepper.
3. Heat a separate non-stick pan with a little butter over low-medium heat. Whisk the eggs in a bowl, then pour them into the pan, allowing them to run without scrambling. Add goat cheese when eggs are about half-cooked.
4. Once the eggs are fully scrambled and fluffy, season with salt and pepper. Serve with the garlic sautéed chard.

Protein source: Eggs, Goat cheese
Carbohydrate source: None (low-carb/keto)

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Meal 2: Chicken and Feta-Stuffed Napa Cabbage Rolls with Beet Relish (Lunch)

Ingredients:

• 2 chicken breasts (cooked and shredded)
• 1 head Napa cabbage (leaves separated)
• 1/2 cup feta cheese, crumbled
• 1 tbsp Italian parsley, finely chopped
• 1 medium beet (roasted and grated)
• 1 cup cauliflower rice
• 2 garlic cloves (minced)
• 1 small onion (finely chopped)
• Olive oil
• Salt and black pepper
• 1 tbsp lemon juice
• 1/2 cup chicken broth

Instructions:

1. In a pan with olive oil, sauté the minced onion and garlic until soft. Add shredded chicken, parsley, and feta cheese. Mix until combined. Season with salt and pepper.
2. Blanch Napa cabbage leaves in hot water for about 1-2 minutes until slightly wilted for easier rolling.
3. Stuff each cabbage leaf with a spoonful of the chicken and feta mixture and roll them tightly. Place each roll seam down in the skillet.
4. Pour chicken broth into the skillet and cover. Simmer over low heat for 10 minutes.
5. For the beet relish: In a small bowl mix grated roasted beet with lemon juice, olive oil, salt, and pepper.
6. Serve cabbage rolls topped with the beet relish and a side of sautéed cauliflower rice.

Protein source: Chicken
Carbohydrate source: Cauliflower rice

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Meal 3: Grilled Chicken with Sautéed Cho Ho and Garlic Cauliflower Rice (Dinner)

Ingredients:

• 2 chicken breasts
• 1 bunch Cho Ho greens
• 3 garlic cloves (minced)
• 1 cup cauliflower rice
• Olive oil
• Salt
• Soy sauce (optional)
• Black pepper
• Red pepper flakes

Instructions:

1. Grill or pan-sear the chicken breasts. Season with salt, pepper, and a pinch of paprika. Cook until internal temperature reaches 165°F. Set aside.
2. In a pan, heat 1 tbsp olive oil and sauté garlic until fragrant. Add cauliflower rice and cook for 5-7 minutes. Season with salt and pepper.
3. In another pan, heat some olive oil and sauté the Cho Ho greens quickly for about 3-4 minutes, until wilted but still crisp. Optionally, drizzle with soy sauce and sprinkle red pepper flakes for extra flavor.
4. Serve grilled chicken with the sautéd Cho Ho and the garlic cauliflower rice.

Protein source: Chicken
Carbohydrate source: Cauliflower rice

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Meal 4: Roasted Beet and Mushroom Salad with Chicken Strips and Parsley Lemon Dressing (Lunch)

Ingredients:

• 2 chicken breasts (grilled or pan-seared and sliced)
• 1 roasted beet (cubed)
• 1 cup mushrooms (sliced)
• 1 cup cauliflower rice (lightly sautéed)
• 1 bunch Italian parsley (chopped)
• 1/2 onion (thinly sliced)
• 1 tbsp lemon juice
• Olive oil
• Salt
• Black pepper

Instructions:

1. Roast the beets by wrapping them in aluminum foil and baking in the oven at 400°F for 20-30 minutes until tender. Let cool and cut into cubes.
2. Sauté mushrooms in olive oil until soft and set aside.
3. In a small bowl, mix lemon juice, chopped parsley, a pinch of salt, black pepper, and a drizzle of olive oil to make the dressing.
4. Toss roasted beets, sautéed mushrooms, cauliflower rice, and thinly sliced onion in a large bowl. Add the parsley dressing and mix well.
5. Plate the salad and serve with sliced grilled chicken strips on top.

Protein source: Chicken
Carbohydrate source: Cauliflower rice

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Meal 5: Chicken, Pepper, and Napa Cabbage Stir-Fry (Dinner)

Ingredients:

• 2 chicken breasts (cut into strips)
• 1 red bell pepper (sliced thinly)
• 1 green bell pepper (sliced thinly)
• 1/2 head of Napa cabbage (sliced)
• 1 onion (sliced thinly)
• 2 garlic cloves (minced)
• 1 cup cauliflower rice
• Olive oil
• Soy sauce (optional)
• Salt
• Black pepper
• Red pepper flakes (optional)

Instructions:

1. Heat olive oil in a large pan or wok. Sauté garlic and onion until fragrant.
2. Add the sliced chicken strips and cook until browned, about 5-7 minutes.
3. Add the bell peppers and Napa cabbage, and stir-fry until softened, about 4-5 minutes.
4. Optionally, drizzle with soy sauce and add red pepper flakes for a bit of heat.
5. In a separate pan, lightly fry cauliflower rice in olive oil, then season with salt and pepper.
6. Serve the stir-fried chicken and vegetables over the cauliflower rice.

Protein source: Chicken
Carbohydrate source: Cauliflower rice

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