5 Meal Plan Featuring Tomatoes-red, yellow, or mixed grape (Pint),Radishes-Daikon, larger (ea),and Brussels Sprouts-purple, on the stalk (From Elmira, conv)

Shopping List:

• Eggs (6)
• Chicken breast (2 lbs)
• Firm Tofu (1 block)
• Quinoa (1 cup)
• White rice (2 cups)
• Olive oil
• Tahini (2 tbsp)
• Soy sauce (3 tbsp)
• Honey (2 tbsp)
• Dijon mustard (1 tbsp)
• Lemon juice (2 tbsp)
• Almonds (1 cup)
• Salt & pepper
• Red pepper flakes
• Rice vinegar (1 tbsp)
• Ground cumin (1 tsp)
• Ground paprika (1 tsp)

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Meal Plan:

Meal 1: Breakfast – Kale and Tomato Scramble with Pea Shoots

Ingredients:

• 4 large eggs
• 1 bunch curly green kale, torn into pieces
• 1 pint mixed grape tomatoes, halved
• 75g pea shoots
• 2 garlic cloves, minced
• Olive oil (2 tbsp)
• Salt & pepper

Instructions:

1. Heat olive oil in a pan over medium heat. Add minced garlic and sauté until fragrant (about 1 minute).
2. Add kale and cook until slightly wilted (2-3 minutes). Add halved grape tomatoes, stir, and cook for another 2 minutes.
3. In a bowl, beat the eggs and season with salt and pepper. Pour the eggs into the pan and stir gently to scramble with the vegetables.
4. Once eggs are cooked to your preference, remove from heat.
5. Serve with a handful of fresh pea shoots on top for garnish.

Protein: Eggs
Carbohydrate: None

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Meal 2: Lunch – Brussels Sprouts and Tofu Stir-Fry with Rice

Ingredients:

• 1 pack firm tofu, cubed
• 2 stalks purple Brussels sprouts (cut sprouts from stalk)
• 1 bunch Asian greens (Cho Ho), chopped
• 2 garlic cloves, minced
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey
• Olive oil (2 tbsp)
• Salt & pepper
• Red pepper flakes (optional)
• Cooked white rice (1 cup per person)

Instructions:

1. Press the tofu to remove excess moisture, then cube it into bite-sized pieces.
2. Heat 1 tbsp olive oil in a pan and fry tofu pieces for 5-7 minutes until golden brown on all sides.
3. Remove tofu from the pan and set aside. In the same pan, add another tbsp of olive oil, garlic, and Brussels sprouts. Sauté for 5-7 minutes until tender with a bit of crisp.
4. Add the chopped Cho Ho greens and stir-fry for an additional 2 minutes.
5. Mix soy sauce, rice vinegar, and honey in a small bowl. Pour the sauce into the stir-fry and cook for 1 minute, then add tofu back into the pan.
6. Season with salt, pepper, and optional red pepper flakes. Serve over white rice.

Protein: Tofu
Carbohydrate: Rice

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Meal 3: Dinner – Roasted Chicken with Carrots, Potatoes, and Beets

Ingredients:

• 2 lbs chicken breast
• 1 quart small white potatoes, halved
• 1 quart medium-large beets, peeled and cubed
• 1 bunch carrots, peeled and sliced lengthwise
• 4 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground paprika
• Salt & pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine halved potatoes, cubed beets, and sliced carrots. Toss with olive oil, cumin, paprika, minced garlic, salt, and pepper.
3. Arrange chicken breasts on a baking sheet and season with salt and pepper. Spread the vegetables around the chicken.
4. Roast in the oven for 15-20 minutes, stirring the vegetables halfway through. Ensure that the chicken reaches an internal temperature of 165°F.
5. Remove from oven and let rest for 5 minutes before serving.

Protein: Chicken
Carbohydrate: Potatoes, Beets, Carrots

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Meal 4: Lunch – Quinoa Salad with Radishes, Kale, and Almonds

Ingredients:

• 1 cup cooked quinoa
• 1 daikon radish, thinly sliced
• 1 bunch curly green kale, chopped
• 1/4 cup almonds, toasted
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1 tbsp Dijon mustard
• Salt & pepper

Instructions:

1. In a small bowl, whisk together lemon juice, olive oil, mustard, salt, and pepper to make the dressing.
2. In a large bowl, massage chopped kale with a pinch of salt for 1-2 minutes until softened.
3. Add the quinoa, sliced radishes, and toasted almonds to the kale. Drizzle with dressing and toss to combine.
4. Serve immediately or chill in the fridge for up to 2 hours for the flavors to develop.

Protein: Quinoa, Almonds
Carbohydrate: Quinoa

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Meal 5: Dinner – Chard-Wrapped Chicken with Garlicky Tomato Sauce

Ingredients:

• 3 chicken breasts
• 1 bunch green chard, leaves separated
• 1 quart mixed tomatoes, chopped
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tbsp tahini
• Salt & pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. Pound chicken breasts to even thickness and season with salt and pepper.
3. Lay each chicken breast onto a chard leaf and wrap the leaf around to cover the chicken. Place in a baking dish, seam side down.
4. In a pan, heat olive oil, add minced garlic and chopped tomatoes, cooking for about 10 minutes until the tomatoes break down into a sauce. Add a pinch of salt, pepper, and tahini.
5. Pour the garlicky tomato sauce over the chard-wrapped chicken.
6. Bake for 15-20 minutes until chicken is cooked through. Serve with the tomato sauce spooned over.

Protein: Chicken
Carbohydrate: Tomatoes as light side