5 Meal Plan Featuring Apples-Gala or Ambrosia (From Elmira)(for 5),Tomatoes-red, yellow, or mixed grape (Pint),and Bok Choi-Med (ea)

Shopping List:

  • Gala or Ambrosia apples (From Elmira) x 5
  • Red/yellow/mixed grape tomatoes (1 pint)
  • Bok Choi (1 medium)
  • Green tomatoes (1 quart)
  • Spinach (180g bag)
  • Curly kale (1 bunch)
  • Napa cabbage (small, 1 ea)
  • Romaine lettuce (small, 1 ea)
  • Chicken breasts (3 pieces)
  • Fresh cod or salmon (3 fillets)
  • Ground beef, lean (500g)
  • Crimini or button mushrooms (200g)
  • Russet potatoes (4 medium)
  • Cheddar cheese (200g)
  • Parmesan cheese (50g)
  • Milk (500ml)
  • Heavy cream (250ml)
  • Eggs (6)
  • Garlic (1 bulb)
  • Fresh thyme (small bunch)
  • Olive oil
  • Soy sauce (low-sodium)
  • Lemon (2)
  • Dijon mustard
  • Unsalted butter
  • Salt and pepper
  • Paprika
  • Ground turmeric
  • Dried oregano
  • Ground cumin
  • Almond or coconut flour (for breading)
  • Fresh herbs for garnish (parsley)

Meal Plan:

Meal 1: Breakfast: Spinach & Mushroom Scramble with Cheesy Kale Chips

Prep Time: 20 minutes
Difficulty Level: 3/10

  1. Preheat oven to 375°F (190°C). Spread washed kale on a baking tray and drizzle olive oil. Sprinkle with salt and grated cheddar cheese. Bake for 10-12 minutes until crispy.
  2. Meanwhile, sauté sliced mushrooms and spinach in a pan with olive oil until soft.
  3. In a bowl, whisk eggs with salt, pepper, and a pinch of paprika. Add the egg mixture to the pan with mushrooms and spinach and scramble until cooked through.
  4. Serve with cheesy kale chips on the side.

Protein Source: Eggs, Cheese
Carbohydrate Source: Minimal carbs; optional almond toast if needed

Meal 2: Lunch: Grilled Chicken Salad with Romaine, Tomatoes, and Creamy Lemon-Dijon Dressing

Prep Time: 25 minutes
Difficulty Level: 4/10

  1. Season chicken breasts with salt, pepper, and a little paprika. Grill the chicken on medium heat until cooked through, 5-7 minutes per side.
  2. In a large bowl, roughly chop romaine lettuce and halve the grape tomatoes.
  3. In a small bowl, prepare the dressing: whisk together 2 tbsp Dijon mustard, 2 tbsp fresh lemon juice, 3 tbsp olive oil, 1 tbsp heavy cream, and salt & pepper to taste.
  4. Slice the grilled chicken and add it to the salad. Dress lightly with creamy lemon dressing and toss to coat.

Protein Source: Chicken
Carbohydrate Source: Tomatoes (minimal carbs)

Meal 3: Dinner: Creamy Cod with Spinach and Roasted Green Tomatoes

Prep Time: 35 minutes
Difficulty Level: 6/10

  1. Preheat oven to 400°F (200°C). Quarter the green tomatoes and place on a sheet pan. Drizzle with olive oil, sprinkle with salt, and roast for 20-25 minutes until soft and browned.
  2. In the meantime, season cod fillets with salt, pepper, and oregano. Sear in a pan with olive oil on both sides, 3 minutes per side.
  3. Remove cod and deglaze the pan with a splash of cream, a squeeze of lemon, and a pinch of thyme. Reduce the sauce slightly.
  4. Serve the cod with a generous ladle of spinach (lightly sautéed) and roasted green tomatoes on the side.

Protein Source: Cod
Carbohydrate Source: Green tomatoes (minimal carbs)

Meal 4: Lunch: Bok Choy Beef Stir Fry with Almond Flour-Crusted Fried Potatoes

Prep Time: 40 minutes
Difficulty Level: 5/10

  1. Thinly slice bok choy, mince garlic, and set aside.
  2. In a skillet, brown the ground beef in olive oil over medium heat. Add garlic and sauté for 1 minute.
  3. Add the bok choy and cook until tender, about 5 minutes. Add 2 tbsp soy sauce, 1 tsp cumin, and a pinch of turmeric. Toss to coat.
  4. Thinly slice potatoes, coat in almond flour, salt, and paprika. Shallow fry in oil until crisp and golden.
  5. Serve the stir-fried beef and bok choy alongside crispy almond flour-crusted potatoes.

Protein Source: Ground beef
Carbohydrate Source: Potatoes

Meal 5: Dinner: Chicken-Stuffed Napa Cabbage Rolls with Cheesy Cauliflower Mash

Prep Time: 45 minutes
Difficulty Level: 6/10

  1. Blanch large Napa cabbage leaves in boiling water for 2 minutes, then drain.
  2. In a bowl, combine ground chicken (or chopped cooked chicken) with diced onions, minced garlic, salt, pepper, and some shredded cheddar.
  3. Spoon the mixture into each cabbage leaf, roll them up, and secure with toothpicks. Steam for 10-12 minutes until chicken is cooked through.
  4. While steaming, make cauliflower mash by cooking cauliflower until soft, and blending it with a bit of butter, cream, Parmesan, salt, and pepper.
  5. Serve the cabbage rolls drizzled in a light butter-thyme sauce alongside cheesy cauliflower mash.

Protein Source: Chicken
Carbohydrate Source: Minimal carbs (cauliflower)

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