5 Meal Plan Featuring Chard-Green,Turnips-white and purple (bunch),and Potatoes-Small White (qrt) (From Elmira, Conv)

Shopping List

Protein Sources:

  • 6 large eggs
  • 2 cups chickpeas (canned or dried)
  • 2 boneless, skinless chicken breasts
  • 1 block tofu (firm, 350g)
  • ¼ cup sunflower seeds
  • 1 cup cashews (raw, unsalted)

Carbohydrate Sources:

  • 1 ½ cups quinoa
  • 1 bag (16 oz) rice noodles
  • 1 loaf crusty bread (e.g., sourdough or whole grain)

Additional Ingredients:

  • Olive oil
  • Soy sauce
  • Garlic (8-9 cloves)
  • Ginger (1 small knob)
  • Lemon (2)
  • Honey
  • Sesame oil
  • Tahini (optional)
  • Salt
  • Black pepper
  • Paprika
  • Cumin
  • Chili flakes
  • White wine vinegar
  • Dijon mustard
  • Butter
  • Fresh thyme
  • Fresh parsley

Meal Plan

Meal 1: Breakfast

Spinach and Sweet Potato Frittata with Kale and Sunflower Seeds
Ingredients:

  • 6 large eggs
  • 1 medium sweet potato
  • 100g fresh spinach (about half a bag)
  • ½ bunch kale (chopped)
  • 2 tbsp sunflower seeds
  • 1 clove garlic (minced)
  • Olive oil (for cooking)
  • Salt and black pepper (to taste)
  • 1 tsp paprika

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Peel and dice the sweet potato into small cubes. Sauté them in an oven-proof skillet with a bit of olive oil until they are starting to soften, about 5-7 minutes.
  3. Add garlic, spinach, and kale to the pan and cook until wilted. Remove from heat.
  4. In a bowl, whisk the eggs with salt, pepper, and paprika.
  5. Pour the eggs over the vegetable mixture in the skillet and sprinkle sunflower seeds on top.
  6. Transfer pan to the oven and bake for 20-25 minutes, until the frittata is fully set.
  7. Let it cool slightly before slicing and serving.

Protein Source: Eggs
Carbohydrate Source: Sweet Potato

Meal 2: Lunch

Quinoa Salad with Roasted Turnips, Apples, and Cashews
Ingredients:

  • 1 cup quinoa
  • 1 bunch white and purple turnips (cut into wedges)
  • 2 apples (cored and sliced)
  • ½ cup cashews (raw, unsalted)
  • ¼ bunch kale (chopped)
  • 2 tbsp olive oil
  • 1 tbsp honey
  • 1 tbsp white wine vinegar
  • Salt and black pepper (to taste)

Instructions:

  1. Prepare quinoa according to package instructions and let it cool.
  2. Preheat oven to 400°F (200°C). Toss the turnips with olive oil, salt, and black pepper. Roast for 20-25 minutes or until tender.
  3. In a large mixing bowl, combine quinoa, roasted turnips, apple slices, and cashews.
  4. In a small bowl, whisk together honey, white wine vinegar, a pinch of salt, and pepper. Pour dressing over the salad.
  5. Mix in fresh kale for a hint of green, and serve with fresh parsley if desired.

Protein Source: Cashews
Carbohydrate Source: Quinoa

Meal 3: Lunch

Asian-Inspired Bok Choy Tofu Bowl with Rice Noodles
Ingredients:

  • 1 block of firm tofu (cut into cubes)
  • 2 medium bok choy (chopped)
  • 1 small Napa cabbage (thinly sliced)
  • 1 bag (16 oz) rice noodles
  • 2 cloves garlic (minced)
  • 1 tbsp ginger (grated)
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp olive oil
  • 1 tsp chili flakes (optional) for heat
  • ¼ cup cashews (optional)

Instructions:

  1. Cook rice noodles according to package instructions. Drain and set aside.
  2. In a large pan, heat olive oil and sesame oil. Add tofu cubes and cook until crispy on all sides (about 7-10 minutes). Remove and set aside.
  3. In the same pan, sauté garlic, ginger, and bok choy until soft. Add the cabbage and continue to cook until wilted (about 3-5 minutes).
  4. Return the tofu to the pan, then pour in soy sauce and chili flakes (if using).
  5. Toss the cooked noodles into the pan and combine well. Garnish with cashews before serving.

Protein Source: Tofu
Carbohydrate Source: Rice Noodles

Meal 4: Dinner

Roast Chicken with Carrot-Mash, Chard, and Potatoes
Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 bunch chard (stems removed, roughly chopped)
  • 2 carrots (peeled, chopped into rounds)
  • 4 small white potatoes (quartered)
  • 2 tbsp olive oil
  • 1 tbsp butter
  • 1 tsp paprika
  • 2 cloves garlic (minced)
  • 1 tbsp fresh thyme
  • Salt and black pepper (to taste)
  • 1 lemon (slices for garnish)

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss quartered potatoes in olive oil, paprika, salt, and pepper. Roast them on a baking sheet for 25-30 minutes, or until crispy.
  3. Season chicken breasts with salt, pepper, garlic, and thyme. Heat olive oil in a skillet over medium-high heat and brown the chicken on both sides (about 3-4 minutes per side). Transfer the skillet to the oven and roast for 10-15 minutes, or until fully cooked.
  4. Boil carrots in a small pot until tender, then mash with butter, salt, and pepper.
  5. In the meantime, sauté chard with a little olive oil and garlic until just wilted.
  6. Slice the chicken and serve with carrot-mash, roasted potatoes, and chard. Garnish with a lemon wedge.

Protein Source: Chicken
Carbohydrate Source: Potatoes

Meal 5: Dinner

Kale and Chickpea Stew with Lemon-Tahini Dressing
Ingredients:

  • 2 cups chickpeas (cooked or canned)
  • 1 bunch curly kale (roughly chopped)
  • 1 small sweet potato (peeled and diced)
  • 1 clove garlic (minced)
  • 1 tbsp olive oil
  • 1 tbsp cumin
  • 1 tsp paprika
  • ½ tsp chili flakes (optional)
  • 1 tbsp tahini
  • 1 tbsp lemon juice
  • 2 tbsp water
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot. Add garlic, cumin, paprika, and chili flakes, cooking until fragrant (about 2 minutes).
  2. Add diced sweet potatoes and cook, stirring occasionally, for 5 minutes.
  3. Add chickpeas and kale to the pot with 2 cups of water or broth if desired. Let the mixture simmer until the sweet potatoes are tender and the kale is wilted (~10-15 minutes).
  4. In a small bowl, whisk together tahini, lemon juice, and water. Adjust consistency if too thick.
  5. Drizzle the lemon-tahini dressing over the stew just before serving.

Protein Source: Chickpeas
Carbohydrate Source: Sweet Potatoes

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