5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Chard-Green,and Potatoes-Small White (qrt) (From Elmira, Conv)

Shopping List:

  • 3-5 bulbs of garlic
  • 1 bunch of green chard
  • 1 quart small white potatoes
  • 1 quart beets (medium to large)
  • 1 bunch kale (curly or lacinato)
  • 75g pea shoots
  • 4 eggs
  • 2 boneless, skinless chicken breasts
  • 200g firm tofu
  • Olive oil
  • Salt
  • Pepper
  • Lemon
  • Red wine vinegar
  • Dijon mustard
  • Almond flour
  • Parmesan cheese
  • Sesame seeds
  • Olive oil
  • Ground cumin
  • Paprika
  • Italian seasoning

Meal Plan:

1. Breakfast: Kale and Pea Shoot Scramble (10 min)

Ingredients:

  • 1 handful of kale, chopped
  • 25g pea shoots, chopped
  • 2 garlic cloves, minced
  • 2 eggs
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan over medium heat.
  2. Add minced garlic and sauté for 30 seconds until fragrant.
  3. Add chopped kale and pea shoots, sauté until softened (about 2 minutes).
  4. Scramble the eggs and pour them into the pan. Stir continuously until eggs are cooked through (~2-3 min).
  5. Season with salt and pepper to taste.

Protein Source: Eggs
Carbohydrate Source: Technically low-carb, but kale and pea shoots provide complex carbs.

2. Lunch: Garlic Roasted Beets and White Potato Salad with Almond Crust Tofu (15 min prep, 20 min cook)

Ingredients:

  • 1 medium beet, diced
  • 1 small white potato, diced
  • 2 garlic cloves, minced
  • 100g firm tofu, cubed
  • 1 tbsp olive oil
  • 1 tbsp almond flour
  • 1 tbsp parmesan cheese, grated
  • Salt, pepper, paprika

Instructions:

  1. Preheat oven to 400°F (200°C). Toss diced beets, potatoes, and minced garlic with olive oil, salt, pepper, and paprika. Roast for 20 minutes.
  2. In the meantime, toss tofu cubes with almond flour and parmesan cheese. Sauté tofu on medium-high heat with olive oil until crispy (about 5-8 minutes).
  3. Remove roasted beets and potatoes from the oven and serve with crispy tofu on top.

Protein Source: Tofu
Carbohydrate Source: Potatoes

3. Dinner: Pan-Seared Chicken with Garlic and Lemon Swiss Chard (20 min)

Ingredients:

  • 1 boneless, skinless chicken breast
  • 1 bunch Swiss chard, roughly chopped
  • 3 garlic cloves, minced
  • 1 tbsp olive oil
  • 1/2 lemon, juiced
  • Salt and pepper
  • Italian seasoning

Instructions:

  1. Season chicken breast with salt, pepper, and Italian seasoning.
  2. Heat olive oil in a pan over medium-high heat. Sear chicken until fully cooked (~5-7 min per side). Remove and let rest.
  3. In the same pan, add garlic and sauté for 1 minute. Toss in Swiss chard and cook until wilted (about 3-4 minutes). Squeeze lemon juice on top.
  4. Serve sliced chicken breast over the garlic lemon Swiss chard.

Protein Source: Chicken
Carbohydrate Source: This dish is low carb, focusing on veggies and protein.

4. Lunch: Beet & Kale Salad with Chicken and Dijon Vinaigrette (15 min)

Ingredients:

  • 1 beet, roasted and thinly sliced
  • 1 handful kale, finely chopped
  • 75g pea shoots
  • 1 chicken breast, grilled and sliced
  • 2 garlic cloves, minced
  • 1 tbsp red wine vinegar
  • 1 tsp dijon mustard
  • 1 tbsp olive oil
  • Salt, pepper

Instructions:

  1. Whisk together the red wine vinegar, Dijon mustard, olive oil, minced garlic, salt, and pepper to make the vinaigrette.
  2. Toss the beet slices, chopped kale, and pea shoots in the vinaigrette.
  3. Serve the salad with sliced grilled chicken on top.

Protein Source: Chicken
Carbohydrate Source: Beets provide complex carbohydrates.

5. Dinner: Roasted Garlic and Herb White Potatoes with Tofu and Sautéed Greens (20 min)

Ingredients:

  • 1 small white potato, diced
  • 3 garlic cloves, minced
  • 100g firm tofu, cubed
  • 1 bunch Swiss chard & kale mix, chopped
  • 1 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp paprika
  • Salt and pepper

Instructions:

  1. Preheat oven to 400°F (200°C). Toss diced potatoes with olive oil, minced garlic, cumin, paprika, salt, and pepper. Roast until golden and crispy (about 20 minutes).
  2. While the potatoes roast, sauté the tofu cubes in a pan until crispy (~5-8 minutes).
  3. In the same pan, add a bit more oil and sauté the Swiss chard and kale mix until wilted (3-4 minutes).
  4. Serve the roasted potatoes with tofu and sautéed greens on the side.

Protein Source: Tofu
Carbohydrate Source: White potatoes

Summary of Protein & Carbohydrate Sources:

  • Protein: Eggs, tofu, chicken
  • Carbohydrate: Potatoes, beets (complex carbs), kale/greens (low carb fiber source)

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