3 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Cabbage, Napa-green (ea),and Radicchio (ea)

Shopping List

Vegetables & Produce:

• Garlic bulbs (3-5)
• Napa cabbage (1)
• Radicchio (1)
• Habanero peppers (3-4)
• Ginger (small piece)
• Green onion (1 bunch)
• Bell peppers (2-3 assorted colors)
• Lime (2)
• Cilantro (small bunch)
• Avocados (2)

Proteins:

• Eggs (6)
• Chicken breast (2)
• Tofu (firm, 1 block)

Dairy & Pantry:

• Olive oil
• Soy sauce
• Sesame oil
• Maple syrup
• Honey
• Butter
• Parmesan cheese
• Tortillas (corn or flour, 4 large)
• Sourdough bread (4 slices)

Carbohydrates:

• Rice noodles (vermicelli, 4 oz)
• Jasmine rice (1 cup)
• Bread or rolls (for sandwiches)

Meal Plan

1. Breakfast – Garlic & Habanero Scrambled Eggs with Avocado Toast

Serves: 2
Prep & Cook Time: 25 minutes
Ingredients:

• 4 eggs
• 2 cloves garlic, minced
• 1 habanero, finely chopped (adjust for taste)
• 2 slices of sourdough bread, toasted
• 1 avocado, mashed
• 1 tbsp butter
• Salt and pepper, to taste
• Olive oil (for cooking)

Instructions:

1. Heat a skillet over medium heat with a drizzle of olive oil. Add minced garlic and chopped habanero and sauté for 2-3 minutes until aromatic.
2. Crack the eggs directly into the pan. Stir frequently to scramble the eggs, adding butter halfway through for creaminess. Season with salt and pepper.
3. While eggs are cooking, toast sourdough bread slices. Spread mashed avocado on each slice and season lightly with salt.
4. Serve the scrambled eggs alongside the avocado toast.

Protein source: Eggs
Carbohydrate source: Sourdough bread

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2. Lunch – Spicy Napa Cabbage & Chicken Wraps with Radicchio Slaw

Serves: 2
Prep & Cook Time: 30 minutes
Ingredients:

• 1 chicken breast, cooked and shredded
• 2 Napa cabbage leaves (large, outer leaves)
• 2 tortillas
• 2 cloves garlic, minced
• 1 habanero (optional for spice), chopped
• 1/4 head radicchio, thinly sliced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tbsp maple syrup
• Fresh cilantro, chopped
• 1 tbsp lime juice
• Salt and pepper, to taste

Instructions:

1. In a bowl, mix shredded radicchio, a touch of lime juice, cilantro, and a dash of olive oil. Set this slaw aside.
2. In a pan, heat sesame oil and sauté garlic and habanero for 30 seconds. Add shredded chicken, soy sauce, and maple syrup. Stir-fry until everything is heated through.
3. To assemble, lay out the Napa cabbage leaves on each tortilla. Add a layer of the chicken mixture and top with the radicchio slaw. Wrap each tortilla tightly.
4. Serve wraps with lime wedges on the side for additional flavor.

Protein source: Chicken
Carbohydrate source: Tortillas

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3. Dinner – Garlic & Tofu Stir-Fry with Rice Noodles and Crispy Bell Peppers

Serves: 2
Prep & Cook Time: 30 minutes
Ingredients:

• 1 block of firm tofu, cubed
• 4 oz rice noodles (vermicelli)
• 2-3 cloves garlic, minced
• 2 habaneros, finely chopped (optional, adjustable to taste)
• 1/4 head Napa cabbage, shredded
• 1 bell pepper, sliced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp maple syrup or honey
• 1 tbsp olive oil
• Green onion, chopped (for garnish)
• Lime wedges

Instructions:

1. Cook rice noodles according to package instructions, then drain and set aside.
2. In a large pan, heat olive oil over medium heat. Add cubed tofu and cook until golden brown, about 5 minutes per side.
3. Remove tofu and add another drizzle of oil. Sauté garlic and habanero for 2 minutes. Add bell peppers and cook until tender but still crisp.
4. Toss in shredded Napa cabbage and stir-fry for 2 minutes until softened.
5. Return tofu to the pan, the cooked rice noodles, and stir everything together. Add soy sauce, maple syrup, and sesame oil, tossing to coat.
6. Garnish with chopped green onion and lime wedges before serving.

Protein source: Tofu
Carbohydrate source: Rice noodles

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Protein & Carbohydrate Summary:

• Breakfast: Eggs (protein), sourdough bread (carbohydrate)
• Lunch: Chicken (protein), tortillas (carbohydrate)
• Dinner: Tofu (protein), rice noodles (carbohydrate)