3 Meal Plan Featuring Apples-Gala or Ambrosia (From Elmira)(for 5),Tomatoes-red, yellow, or mixed grape (Pint),and Herb: Italian Parsley

Shopping List:

  • 5 Gala or Ambrosia Apples (from Elmira)
  • 2 pints red, yellow, or mixed grape tomatoes
  • 1 bunch Italian parsley
  • 1 loaf sourdough bread
  • 12 eggs
  • 1 pack of bacon
  • 2 lbs chicken breast
  • 1 lb rigatoni pasta
  • 8 oz goat cheese
  • 2 large russet potatoes
  • 2 cloves garlic
  • 1 lemon
  • 1 shallot
  • Olive oil
  • Butter
  • Salt
  • Black pepper
  • Paprika
  • Dried oregano
  • Fresh basil
  • White balsamic vinegar
  • Honey
  • Dijon mustard
  • Parmesan cheese
  • Pine nuts

Meal 1: Breakfast – Apple, Bacon & Eggs on Sourdough Toast

Serves: 4
Prep & Cook Time: 20 minutes
Difficulty Level: 3/10

Ingredients:

  • 2 Gala or Ambrosia apples, thinly sliced
  • 8 slices bacon
  • 8 eggs
  • 4 slices sourdough bread
  • Butter for toasting
  • 1 tbsp Italian parsley, finely chopped
  • Salt and black pepper to taste

Instructions:

  1. Cook the bacon in a skillet over medium heat until crispy, then set aside.
  2. In the same skillet, toast sourdough slices with butter until golden brown.
  3. In a separate pan, fry the eggs sunny-side-up or to your preference. Season with salt and pepper.
  4. Arrange apple slices on each toast, top with bacon, then place eggs on top.
  5. Garnish with chopped parsley.

(Protein: bacon, eggs / Carbohydrate: sourdough bread, apples)

Meal 2: Lunch – Chicken & Grape Tomato Salad with Italian Parsley and Goat Cheese

Serves: 4
Prep & Cook Time: 45 minutes
Difficulty Level: 4/10

Ingredients:

  • 2 lbs chicken breast, grilled or baked
  • 1 pint mixed grape tomatoes, halved
  • 1 bunch Italian parsley, finely chopped
  • 4 oz goat cheese
  • 1 shallot, finely minced
  • 2 tbsp white balsamic vinegar
  • 1 tbsp honey
  • 1/4 cup olive oil
  • Salt and black pepper to taste
  • 1 tbsp fresh basil, chopped
  • Pine nuts (optional, for garnish)

Instructions:

  1. Grill or bake chicken until fully cooked (about 20 minutes). Let cool, then slice into thin strips.
  2. In a large bowl, combine the halved tomatoes, parsley, goat cheese, and chicken.
  3. Create a vinaigrette by whisking together vinegar, honey, olive oil, shallot, salt, and pepper.
  4. Toss the salad with the vinaigrette and sprinkle with basil and optional pine nuts before serving.

(Protein: chicken, goat cheese / Carbohydrate: grape tomatoes)

Meal 3: Dinner – Rigatoni with Roasted Tomatoes, Chicken, and Lemon-Parmesan Cream Sauce

Serves: 4
Prep & Cook Time: 60 minutes
Difficulty Level: 5/10

Ingredients:

  • 1 lb rigatoni pasta
  • 1 lb chicken breast, diced and cooked (grilled or pan-fried)
  • 1 pint red grape tomatoes, halved
  • 1/4 cup Italian parsley, chopped
  • 2 cloves garlic, minced
  • 1 lemon (zest and juice)
  • 1/2 cup Parmesan cheese, finely grated
  • 2 tbsp butter
  • Olive oil
  • Salt and black pepper
  • 1 tsp dried oregano
  • Fresh basil for garnish

Instructions:

  1. Preheat the oven to 400°F (200°C). Toss the halved grape tomatoes with olive oil, salt, pepper, and oregano. Spread on a baking sheet and roast for 25-30 minutes until caramelized.
  2. While roasting, cook the rigatoni pasta according to package directions. Drain and set aside.
  3. In a large skillet, melt butter and sauté garlic until fragrant. Add the cooked chicken and roasted tomatoes to the skillet, stirring to combine.
  4. Add the lemon zest, juice, and Parmesan cheese to the skillet. Stir to form a sauce and season with salt and pepper.
  5. Toss the rigatoni with the sauce, sprinkle with chopped Italian parsley, and garnish with fresh basil. Serve immediately.

(Protein: chicken, Parmesan cheese / Carbohydrate: rigatoni, grape tomatoes)

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