3 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Kale-curly, red or green, or lacinato (bunch),and Cabbage, Napa-green (ea)

Shopping List

  • Garlic (you already have 3-5 bulbs)
  • Kale, curly or lacinato (you already have 1 bunch)
  • Napa cabbage (you already have 1)
  • Radicchio (you already have 1)
  • Tofu (2 blocks, firm)
  • Chicken breast (4 fillets, skinless)
  • Eggs (6)
  • Quinoa (2 cups)
  • Brown rice (2 cups)
  • Parmesan cheese (½ cup)
  • Olive oil (1 bottle)
  • Sesame oil (2 tbsp)
  • Soy sauce (¼ cup)
  • Lemon (2)
  • Honey (2 tsp)
  • Dijon mustard (1 tbsp)
  • Salt
  • Black pepper
  • Red pepper flakes
  • Olive oil spray
  • Balsamic vinegar (2 tbsp)
  • Walnuts (½ cup)
  • Whole grain bread (4 slices)
  • Chia seeds (2 tbsp)
  • Maple syrup (1 tbsp)

Meal 1: Breakfast
Garlic Kale & Eggs on Toast
Servings: 4

Ingredients:

  • 1 bunch curly or lacinato kale, chopped
  • 4 eggs
  • 4 slices of whole-grain bread, toasted
  • 2 garlic cloves, minced
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • Red pepper flakes, for garnish
  • Olive oil spray

Instructions:

  1. Heat 2 tbsp olive oil in a large skillet over medium heat. Add minced garlic and sauté until fragrant (about 1 minute).
  2. Add the chopped kale to the skillet and cook until it begins to wilt (around 3–5 minutes). Season with salt and pepper.
  3. Spray another skillet with olive oil and crack eggs into the skillet. Cook sunny-side up or to your preference.
  4. Toast the whole-grain bread slices.
  5. Top each toast with sautéed garlic kale, then place one egg on top of each. Season with red pepper flakes for a hint of spice.
  6. Serve immediately.

Protein: Eggs
Carbohydrate: Whole-grain bread

Meal 2: Lunch
Citrus Napa Cabbage & Radicchio Salad with Grilled Chicken
Servings: 4

Ingredients:

  • 1 Napa cabbage, shredded
  • 1 radicchio, shredded
  • 4 chicken breasts
  • ¼ cup olive oil, divided
  • 2 garlic cloves, minced
  • Juice of 1 lemon
  • 1 tsp Dijon mustard
  • Salt and pepper, to taste
  • ⅓ cup walnuts, toasted
  • ½ cup parmesan cheese, shaved
  • Red pepper flakes, optional

Instructions:

  1. Heat 1 tbsp of the olive oil in a grill pan over medium-high heat. Season chicken breasts with salt and pepper and cook each for about 5-6 minutes per side until done. Set aside to rest, then slice thinly.
  2. Meanwhile, in a large mixing bowl, combine the shredded Napa cabbage and radicchio. Add the toasted walnuts and shaved parmesan.
  3. In a small bowl, whisk together the remaining olive oil, garlic, lemon juice, Dijon mustard, salt, and pepper.
  4. Toss the salad with the dressing.
  5. Divide the salad onto plates, then top with the grilled chicken slices. Optional: Sprinkle with red pepper flakes for extra flavor.

Protein: Chicken breast
Carbohydrate: None (A low-carb lunch option)

Meal 3: Dinner
Garlic Tofu Stir-Fry with Kale and Quinoa
Servings: 4

Ingredients:

  • 2 blocks firm tofu, cubed
  • 1 bunch curly or lacinato kale, stems removed and chopped
  • 1 garlic bulb, minced (about 4-5 cloves)
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 2 tsp honey
  • 1 lemon, juice only
  • 2 cups quinoa, rinsed
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • Red pepper flakes, optional

Instructions:

  1. Cook quinoa according to package instructions. Set aside and keep warm.
  2. While quinoa cooks, press tofu to remove excess moisture, then cube it.
  3. Heat sesame oil and olive oil in a large pan over medium-high heat. Add tofu to the skillet and cook until golden brown on all sides (about 10 minutes).
  4. Add the garlic to the pan and sauté for 1-2 minutes.
  5. Add chopped kale to the pan and stir-fry until it is wilted (5 minutes). Season with salt, pepper, soy sauce, honey, and lemon juice. Cook for an additional 2-3 minutes.
  6. Plate the quinoa and top with the garlic tofu and kale stir-fry.
  7. Optional: Sprinkle red pepper flakes for extra heat, and serve.

Protein: Tofu
Carbohydrate: Quinoa

Meal Recap:

Protein Sources: Eggs, Chicken Breast, Tofu
Carbohydrate Sources: Whole-Grain Bread, Quinoa

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