5 Meal Plan Featuring Potatoes-Small White (qrt) (From Elmira, Conv),Carrots-no tops, from Elmira (Conv) (for 4-6),and Apples-Gala or Ambrosia (From Elmira)(for 5)

Shopping List:

Vegetables & Fruits:

• Small white potatoes (1 quart, from Elmira)
• Carrots (no tops, from Elmira)
• Apples (Gala or Ambrosia, from Elmira)
• Tomatoes (mixed, 1 quart)

Other Vegetables:

• Kale (1 bunch)
• Spinach (1 bunch)
• Green bell peppers (2)
• Garlic (1 bulb)
• Red onion (2)
• Shallots (2)
• Baby arugula (200g)

Dairy & Eggs:

• Eggs (8 large)
• Feta cheese (100g)
• Butter (unsalted, 250g)
• Heavy cream (250ml)

Grain & Carbohydrates:

• Whole wheat bread (1 loaf)
• White quinoa (200g)
• Penne pasta (400g)

Proteins:

• Chicken breasts (4 fillets, around 600g total)
• Tofu (1 block, firm)
• Ground turkey (500g)
• Almonds (blanched, 100g)
• Chickpeas (canned, 400g)

Herbs & Spices:

• Fresh basil (1 bunch)
• Fresh parsley (1 bunch)
• Ground cumin
• Paprika
• Black pepper
• Salt
• Olive oil

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Meal 1 (Breakfast): Rustic Potato & Carrot Hash with Poached Eggs

Ingredients:

• 4 small white potatoes (Elmira)
• 2 large carrots (Elmira)
• 4 large eggs
• 1 red onion
• Fresh parsley, chopped
• Garlic (1 clove, minced)
• Olive oil (2 tbsp)
• Salt, pepper

Instructions (45 minutes):

1. Dice the potatoes and carrots into small cubes and parboil for 10 minutes.
2. In a large skillet, heat olive oil and sauté finely sliced red onion and garlic.
3. Add the potatoes and carrots to the pan, season with salt, pepper, and sauté for 15 minutes until crispy.
4. Poach the eggs as potatoes and carrots crisp up.
5. Serve eggs over the hash and garnish with chopped parsley.

Protein Source: Eggs
Carb Source: Potatoes

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Meal 2 (Lunch): Kale, Apple & Almond Salad with Quinoa and Feta

Ingredients:

• 1 large apple (Gala or Ambrosia) – Elmira
• 1 bunch fresh kale
• 100g feta cheese
• 50g almonds (toasted)
• 200g white quinoa
• Olive oil (3 tbsp)
• Lemon juice (1 tbsp)
• Salt, pepper

Instructions (40 minutes):

1. Cook quinoa in salted boiling water according to package instructions (15 minutes).
2. Wash and thinly slice the apples. Shred the kale, massage with a bit of olive oil and salt.
3. Toast almonds in a dry pan for 3-4 minutes until golden.
4. In a large bowl, toss the quinoa, kale, apple slices, feta, and almonds. Drizzle with olive oil and lemon juice.
5. Season with salt and pepper to taste. Serve chilled or at room temperature.

Protein Source: Almonds, Feta
Carb Source: Quinoa

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Meal 3 (Dinner): Roast Chicken Breast with Carrot-Potato Mash & Tomato Salad

Ingredients:

• 4 chicken breasts
• 4 small white potatoes (Elmira)
• 3 large carrots (Elmira)
• 1 quart mixed tomatoes (Elmira)
• Olive oil (3 tbsp)
• Fresh basil (handful)
• Garlic (2 cloves, minced)
• Shallots (1, finely chopped)
• Butter (50g)
• Heavy cream (50ml)
• Black pepper, salt

Instructions (55 minutes):

1. Preheat oven to 400°F (200°C).
2. Season chicken breasts with olive oil, salt, pepper, minced garlic, and a bit of paprika. Roast for 20-25 minutes.
3. Boil potatoes and carrots, then mash with butter and cream, season with salt and pepper.
4. Toss sliced tomatoes with olive oil, chopped basil, and shallots. Season with salt for a refreshing salad side.
5. Serve the roasted chicken with the carrot-potato mash and tomato salad.

Protein Source: Chicken
Carb Source: Potatoes

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Meal 4 (Breakfast): Tomato & Spinach Frittata

Ingredients:

• 1 quart mixed tomatoes (Elmira)
• 1 bunch spinach
• 6 large eggs
• 1 shallot
• Olive oil (2 tbsp)
• Salt, pepper

Instructions (35 minutes):

1. Preheat oven to 350°F (175°C).
2. Sauté finely chopped shallot and wilt spinach in olive oil over medium heat.
3. Beat eggs and season with salt and pepper.
4. Add tomatoes (cut into halves) and spinach to the eggs.
5. Pour the mixture into a greased oven-proof skillet. Bake for 20 minutes, or until set.

Protein Source: Eggs
Carb Source: None

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Meal 5 (Dinner): Spicy Ground Turkey & Chickpea Penne

Ingredients:

• 500g ground turkey
• 400g penne pasta
• 1 red onion
• 2 green bell peppers
• 400g can chickpeas, drained
• 1 tbsp ground cumin
• 1 tsp paprika
• 2 tbsp olive oil
• Fresh parsley
• Salt, pepper

Instructions (50 minutes):

1. Cook penne pasta according to package instructions.
2. Heat olive oil in a pan and sauté chopped onions and green bell peppers for 5 minutes.
3. Add ground turkey and cook for 10 minutes until browned. Mix in cumin, paprika, salt, and pepper.
4. Stir in chickpeas and cook for another 5 minutes.
5. Toss the cooked penne with the ground turkey and chickpea mixture, garnish with fresh parsley.

Protein Source: Ground Turkey, Chickpeas
Carb Source: Penne Pasta

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