5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Potatoes-Small White (qrt) (From Elmira, Conv),and Carrots-no tops, from Elmira (Conv) (for 4-6)

Shopping List:

Proteins & Dairy:

  • 8 eggs
  • 2 chicken breasts
  • 1 block of tofu (14 oz, firm)
  • Parmesan cheese (for garnishing and flavor)
  • Greek yogurt (1 cup)
  • Feta cheese (1/2 cup crumbled)

Grains & Carbs:

  • Couscous (1 cup)
  • Rice (1 cup)
  • Sourdough bread (8 slices)
  • Flour tortillas (4 medium)
  • Olive oil
  • Butter (1/4 cup)

Fresh Vegetables & Herbs:

  • Garlic (3-5 bulbs) ✔️
  • Potatoes – small, white (1 quart) ✔️
  • Carrots (4-6) ✔️
  • Brussels Sprouts – purple (2 stalks) ✔️
  • Beets – med-lg (1 quart) ✔️
  • Red onion (1 medium)
  • Fresh parsley
  • Fresh dill
  • Fresh thyme
  • Baby spinach (2 cups)

Pantry Staples:

  • Salt
  • Pepper
  • Paprika
  • Chili flakes
  • Dijon mustard
  • Honey
  • Lemon juice
  • Balsamic vinegar

Meal 1: Breakfast — Sourdough Toast with Garlic-Spinach Scrambled Eggs

Ingredients:

  • 6 eggs
  • 2 cups baby spinach
  • 4 cloves garlic, minced ✔️
  • 4 slices sourdough bread
  • Salt and pepper to taste
  • 2 tbsp butter
  • Feta cheese crumbles (1/4 cup)

Instructions:

  1. Toast the sourdough bread.
  2. In a skillet, melt butter and sauté garlic until golden.
  3. Add spinach and cook until wilted.
  4. Crack the eggs into the pan and scramble gently until cooked through. Add salt and pepper.
  5. Assemble the scramble on top of the sourdough toast and sprinkle with crumbled feta.

Protein: Eggs, Feta
Carbohydrate: Sourdough Bread

Meal 2: Lunch — Warm Beet and Couscous Salad with Tofu

Ingredients:

  • 1 cup couscous
  • 2 large beets (roasted, peeled, and diced) ✔️
  • 1 block firm tofu (cubed and pan-seared)
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp honey
  • Fresh dill for garnish
  • Salt & pepper to taste
  • 1 tbsp Dijon mustard

Instructions:

  1. Cook the couscous according to package instructions.
  2. Preheat oven to 400°F. Roast beets until tender, peel them, then dice.
  3. In a small bowl, whisk together olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper to create a dressing.
  4. Sear the tofu in a pan with a drizzle of olive oil until golden on all sides.
  5. In a large bowl, mix the beets, couscous, and tofu. Drizzle with the balsamic dressing.
  6. Garnish with fresh dill.

Protein: Tofu
Carbohydrate: Couscous

Meal 3: Dinner — Roasted Chicken with Garlic-Mashed Potatoes and Brussels Sprouts

Ingredients:

  • 2 chicken breasts, skin-on
  • 1 quart small white potatoes ✔️
  • 1 stalk purple Brussels sprouts (trimmed and halved, about 2 cups) ✔️
  • 6 cloves garlic ✔️
  • 2 tbsp olive oil
  • 2 tbsp butter
  • Salt & pepper to taste
  • 1 tsp paprika
  • Fresh thyme (for garnish)

Instructions:

  1. Preheat oven to 400°F. Season chicken breasts with olive oil, paprika, salt, and pepper. Roast in the oven for 20 minutes until crispy and golden.
  2. Boil the potatoes with 3 cloves of garlic. Once tender, mash them with butter, a pinch of salt, and a splash of olive oil.
  3. Toss trimmed Brussels sprouts with olive oil, salt, and pepper. Roast for about 15 minutes until crispy.
  4. Serve the chicken alongside the garlic-mashed potatoes and Brussels.

Protein: Chicken
Carbohydrate: Potatoes

Meal 4: Lunch — Garlic-Roasted Carrots and Brussels Sprouts Wraps with Greek Yogurt Sauce

Ingredients:

  • 4 medium carrots, peeled and cut into sticks ✔️
  • 1 stalk purple Brussels sprouts, halved ✔️
  • 4 cloves garlic, minced ✔️
  • 4 flour tortillas
  • 2 tbsp olive oil
  • 1 cup Greek yogurt
  • 1 tbsp lemon juice
  • 1 tsp honey
  • 1 tbsp fresh parsley, chopped
  • Salt & pepper to taste

Instructions:

  1. Preheat the oven to 400°F. Toss carrots and Brussels sprouts with olive oil, garlic, salt, and pepper. Roast for 15 minutes.
  2. In a small bowl, mix Greek yogurt, lemon juice, honey, and parsley to create a tangy sauce.
  3. Warm the tortillas and fill them with roasted carrots, Brussels sprouts, and a spoonful of the yogurt sauce.
  4. Wrap and enjoy.

Protein: Greek Yogurt
Carbohydrate: Flour Tortilla

Meal 5: Dinner — Chicken and Vegetable Rice Pilaf

Ingredients:

  • 2 chicken breasts (cooked and shredded)
  • 1 cup rice
  • 2 medium beets (peeled and diced) ✔️
  • 2 carrots, shredded ✔️
  • 1 red onion, diced
  • 3 cloves garlic, minced ✔️
  • 2 tbsp olive oil
  • 1 tbsp chopped fresh parsley
  • Salt & pepper to taste

Instructions:

  1. Cook rice in a saucepan according to the instructions.
  2. In a large skillet, heat olive oil and sauté minced garlic and diced onion until softened.
  3. Add shredded chicken, beets, and carrots into the skillet and cook until the vegetables are tender.
  4. Once the rice is done, mix it into the vegetable-chicken mixture.
  5. Top with fresh parsley and serve.

Protein: Chicken
Carbohydrate: Rice

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