5 Meal Plan Featuring Turnips-white and purple (bunch),Carrots-Rainbow (for 5-6) (Vernon Burkhart, org.),and Apples-Gala or Ambrosia (From Elmira)(for 5)

Shopping List:

  • 4 Chicken Breasts
  • 1 block Firm Tofu
  • 4 Large Eggs
  • 500g Jasmine Rice
  • 400g Quinoa
  • 250g Whole Wheat Pasta
  • 8 Cloves Garlic
  • 1 Yellow Onion
  • 1 bunch Cilantro
  • Olive Oil, as needed
  • Honey
  • Soy Sauce
  • Dijon Mustard
  • Balsamic Vinegar
  • Rice Vinegar
  • Butter, as needed
  • Ground Cumin
  • Ground Paprika
  • Fresh Ginger
  • Sesame Seeds
  • Nut Butter (Peanut or Almond)
  • Vegetable Broth
  • Salt
  • Pepper

Meal Plan:

Meal 1: Breakfast – Kale, Spinach, and Sweet Pepper Frittata

Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

  • 4 Large Eggs
  • 1 bunch Kale (chopped)
  • 80g Bagged Spinach (half of the 180g bag)
  • 1 Sweet Green Pepper (diced)
  • 1 clove Garlic (minced)
  • Olive Oil (for cooking)
  • Salt and Pepper (to taste)

Directions:

  1. Preheat oven to 375°F (190°C).
  2. In a skillet over medium heat, sauté minced garlic in olive oil until fragrant (1 minute).
  3. Add chopped kale, spinach, and diced sweet pepper. Cook until wilted (3-4 minutes).
  4. In a bowl, whisk eggs with salt and pepper.
  5. Pour eggs over the vegetable mixture in the skillet. Stir gently to combine.
  6. Transfer the skillet to the preheated oven and bake for about 10 minutes, or until eggs are set.
  7. Slice and serve.

Protein: Eggs
Carbohydrate: None

Meal 2: Lunch – Quinoa Kale Salad with Roasted Baby Japanese Turnips

Serves: 4
Prep Time: 5 minutes
Cook Time: 15 minutes

Ingredients:

  • 1 bunch Baby Japanese Turnips (halved)
  • 1 bunch Kale (chopped)
  • 1 cup Quinoa
  • 1 Gala or Ambrosia Apple (thinly sliced)
  • 2 tbsp Olive Oil
  • 1 tbsp Lemon Juice
  • Salt and Pepper (to taste)
  • 1 tbsp Honey
  • 1 tsp Dijon Mustard

Directions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the halved Japanese turnips with olive oil, salt, and pepper. Roast for 12-15 minutes, or until tender.
  3. Cook quinoa according to package instructions and let cool.
  4. In a large bowl, combine chopped kale, apple slices, and cooked quinoa.
  5. In a small bowl, whisk lemon juice, honey, mustard, olive oil, salt, and pepper to make a salad dressing.
  6. Toss the salad with the dressing. Add roasted turnips on top and serve.

Protein: Quinoa
Carbohydrate: Quinoa

Meal 3: Lunch – Chicken Stir-Fry with Bok Choi and Peppers

Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

  • 2 Chicken Breasts (cut into thin slices)
  • 1 Bok Choi (chopped)
  • 2 Sweet Peppers (red and green, sliced)
  • 1 clove Garlic (minced)
  • 1 tbsp Fresh Ginger (minced)
  • 2 tbsp Soy Sauce
  • 1 tbsp Honey
  • 2 tbsp Olive Oil (for cooking)
  • 200g Jasmine Rice

Directions:

  1. Cook jasmine rice according to package directions.
  2. Heat olive oil in a wok or large skillet on medium-high heat. Add garlic and ginger, sauté for 1-2 minutes.
  3. Add sliced chicken breasts and cook until browned (about 5-6 minutes).
  4. Toss in the chopped bok choi and sliced peppers, stir-fry until softened (about 6 minutes).
  5. Add soy sauce and honey, tossing everything to coat.
  6. Serve over rice.

Protein: Chicken
Carbohydrate: Jasmine rice

Meal 4: Dinner – Roasted Potatoes and Carrots with Herb Butter Chicken

Serves: 4
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients:

  • 2 Chicken Breasts (cut into halves, horizontally for faster cooking)
  • 1 bunch Rainbow Carrots (slices)
  • 1 quart Small White Potatoes (halved)
  • 2 tbsp Butter
  • 2 cloves Garlic (minced)
  • 1 tbsp Fresh Rosemary (chopped)
  • Salt and Pepper
  • Olive Oil (for drizzling)
  • 1 tbsp Balsamic Vinegar

Directions:

  1. Preheat your oven to 425°F (220°C).
  2. Toss halved potatoes and sliced carrots with olive oil, minced garlic, salt, pepper, and rosemary. Spread on a baking sheet.
  3. Roast for 20-25 minutes, tossing halfway through until golden and soft.
  4. Meanwhile, season chicken breasts with salt, pepper, and rosemary. Pan-sear with butter in a skillet, about 5 minutes per side, until cooked through.
  5. Drizzle the chicken and vegetables with balsamic vinegar before serving.

Protein: Chicken
Carbohydrate: Potatoes

Meal 5: Dinner – Tofu Stir-Fry with Tomatoes, Spinach, and Grape Tomatoes

Serves: 4
Prep Time: 5 minutes
Cook Time: 12 minutes

Ingredients:

  • 1 block Firm Tofu (cubed)
  • 180g Bag Spinach
  • 1 pint Mixed Grape Tomatoes (halved)
  • 1 Sweet Pepper (white, sliced)
  • 1 clove Garlic (minced)
  • 1 tbsp Soy Sauce
  • 1 tbsp Rice Vinegar
  • 1 tbsp Olive Oil
  • 250g Whole Wheat Pasta

Directions:

  1. Cook whole wheat pasta according to package instructions and set aside.
  2. Heat olive oil in a large skillet. Sauté the garlic for 1 minute, then add cubed tofu and pan-fry until golden on each side (about 5-7 minutes).
  3. Add the sliced sweet pepper, halved grape tomatoes, and spinach, cooking until the spinach wilts (about 3 minutes).
  4. Season with soy sauce and rice vinegar.
  5. Toss the tofu and vegetables with the cooked pasta and serve.

Protein: Tofu
Carbohydrate: Whole Wheat Pasta

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