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:

  • Chicken breast (2 servings)
  • Eggs (4)
  • Tofu (Firm, 1 block)
  • Quinoa (1 cup)
  • Olive oil
  • Salt
  • Pepper
  • Soy sauce
  • Lemon
  • Dijon mustard
  • Balsamic vinegar
  • Honey
  • Paprika
  • Cumin
  • Parmesan cheese (optional)
  • Green beans (optional, 1 cup)

Meal 1: Breakfast – Potato & Kale Hash with Fried Eggs

Ingredients:

  • 1 small white potato (diced)
  • 1 handful of kale (chopped)
  • 1 clove garlic (minced)
  • 1 egg (fried)
  • Olive oil
  • Salt and pepper, to taste

Instructions:

  1. Heat a small amount of olive oil in a skillet over medium heat.
  2. Add diced potato and cook for 8-10 minutes, stirring occasionally. Season with salt and pepper.
  3. Add minced garlic and chopped kale. Sauté for 2-3 minutes until kale wilts.
  4. In the same pan, push the hash to one side and fry an egg to your desired level of doneness.
  5. Serve together, drizzling a little extra olive oil over the top.

Protein: Egg
Carbohydrates: Potato

Meal 2: Lunch – Tofu-Brussels Sprouts Stir Fry with Asian Greens

Ingredients:

  • ½ block of tofu (cubed)
  • 3 purple Brussels sprouts (sliced)
  • 1 bunch Asian greens (Cho Ho, chopped)
  • 2 cloves garlic (minced)
  • Olive oil
  • 1 tbsp soy sauce
  • 1 tsp balsamic vinegar
  • 1 tsp honey
  • Salt and pepper, to taste

Instructions:

  1. In a pan, heat olive oil over medium heat. Add cubed tofu and sauté until golden (about 5-7 minutes).
  2. Add sliced Brussels sprouts and garlic to the pan and cook for 3-4 minutes, until Brussels sprouts are slightly tender.
  3. Add chopped Asian greens and stir for another 2 minutes, until wilted.
  4. In a small bowl, whisk together soy sauce, balsamic vinegar, and honey. Pour over the stir fry and cook for 1 more minute.
  5. Serve hot.

Protein: Tofu
Carbohydrates: None required

Meal 3: Dinner – Balsamic Glazed Chicken with Roasted Vegetables

Ingredients:

  • 1 chicken breast
  • 1 small white potato (quartered)
  • 1 carrot (chopped)
  • 2 tomatoes (quartered)
  • 2 Radishes-Daikon (sliced thinly)
  • 2 cloves garlic (whole)
  • Italian parsley (chopped)
  • 2 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • Olive oil
  • Salt and pepper, to taste

Instructions:

  1. Preheat the oven to 425°F (220°C).
  2. Place quartered potato, chopped carrot, tomatoes, garlic cloves, and Daikon slices on a baking sheet. Drizzle with olive oil, salt, and pepper.
  3. Roast vegetables in the oven for 15 minutes.
  4. While the veggies roast, heat olive oil in a pan over medium heat. Season chicken breast with salt and pepper and sear on both sides for 5 minutes each.
  5. In a small bowl, mix balsamic vinegar, Dijon mustard, and honey. Pour the mixture over the chicken in the pan and let it cook for another 5 minutes.
  6. Serve chicken with roasted vegetables and a sprinkle of chopped parsley.

Protein: Chicken Breast
Carbohydrates: Potato

Meal 4: Lunch – Quinoa Salad with Apple, Pea Shoots, and Radish

Ingredients:

  • ½ cup cooked quinoa
  • 1 apple (sliced)
  • 1 handful pea shoots
  • 2 radishes-Daikon (thinly sliced)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper, to taste

Instructions:

  1. Cook quinoa according to package instructions and set it aside to cool.
  2. In a large bowl, mix cooked quinoa, sliced apple, pea shoots, and thinly sliced radish.
  3. Drizzle with olive oil, lemon juice, salt, and pepper. Toss to combine.
  4. Serve chilled or at room temperature.

Protein: Quinoa
Carbohydrates: Quinoa, Apple

Meal 5: Dinner – Parmesan Garlic Sautéed Chard with Chicken

Ingredients:

  • 1 chicken breast (cubed)
  • 1 bunch green chard (chopped)
  • 2 cloves garlic (minced)
  • 1 tbsp olive oil
  • 1 tbsp grated Parmesan cheese (optional)
  • 1 carrot (grated for garnish)
  • Pepper, to taste

Instructions:

  1. Heat olive oil in a skillet over medium heat. Add cubed chicken and cook for 6-8 minutes, until fully cooked.
  2. Add minced garlic and stir for 1 minute until fragrant. Then add chopped green chard and sauté for 3-4 minutes.
  3. Once chard wilts, sprinkle Parmesan cheese on top (optional). Mix well.
  4. Garnish with grated carrots for a pop of color and extra freshness.
  5. Serve warm.

Protein: Chicken Breast
Carbohydrates: Carrot (light in carbs)

Similar Posts