5 Meal Plan Featuring Sweet Potatoes- Med-Lg (ea)(Org. From Vernon Burkhart),Apples-Gala or Ambrosia (From Elmira)(for 5),and Bok Choi-Med (ea)

Shopping List:

  • Sweet Potatoes (1 medium-large, organic)
  • Gala or Ambrosia Apples (2)
  • Bok Choi (1 medium)
  • Carrots (1 bunch, 4-6 pieces)
  • Small White Potatoes (2 quarts)
  • Turnips (1 bunch, white/purple)
  • Green Chard (2 bunches)
  • Eggs (6 total)
  • Cheese (Cheddar or Gruyere – ½ cup)
  • Chicken thighs or breasts (4 pieces)
  • Tofu (firm, 1 block)
  • Vegetable broth (1 cup)
  • Olive oil (as needed)
  • Garlic (2 cloves)
  • Soy sauce (1 tbsp)
  • Butter (for cooking)
  • Honey (1 tbsp)
  • Balsamic vinegar (1 tbsp)
  • Salt & pepper (to taste)
  • Cumin (½ tsp)
  • Chili powder (½ tsp)
  • Fresh thyme (1 tbsp)

Meal Plan:

1. Breakfast – Savory Chard and Egg Scramble
Serves: 1

Ingredients:

  • 2 eggs
  • 1 bunch green chard (roughly chopped)
  • ¼ cup cheese (cheddar or gruyere)
  • 1 clove garlic (minced)
  • 1 tbsp butter
  • Salt and pepper (to taste)

Instructions:

  1. Heat butter in a non-stick pan over medium heat.
  2. Add minced garlic and cook for 30 seconds until fragrant.
  3. Add chopped green chard and sauté for 3-4 minutes until softened.
  4. Beat the eggs in a bowl, season with salt and a pinch of pepper.
  5. Lower the flame, add the eggs, and slowly stir while the eggs cook until they’re soft but not dry (about 5 minutes).
  6. Fold in the cheese and stir until fully melted. Serve warm.

Protein Source: Eggs & Cheese
Carbohydrate Source: None

2. Lunch – Bok Choi and Tofu Stir Fry with Soy Glaze
Serves: 1

Ingredients:

  • 1 block firm tofu (cubed)
  • 1 medium bok choi (chopped)
  • 1 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 clove garlic (minced)
  • Salt and pepper (to taste)

Instructions:

  1. Press the tofu between paper towels to remove excess moisture.
  2. Heat olive oil in a pan over medium heat and sauté the cubed tofu until golden brown on all sides (about 5-6 mins).
  3. Add minced garlic and cook for 30 seconds.
  4. Add chopped bok choi to the pan, continue cooking for 3-4 minutes, until wilted.
  5. Add soy sauce, toss, and cook for an additional 2 minutes.
  6. Serve warm.

Protein Source: Tofu
Carbohydrate Source: None

3. Dinner – Honey and Thyme Roasted Chicken with Sweet Potatoes
Serves: 1

Ingredients:

  • 1 chicken thigh or breast
  • 1 medium sweet potato (cut into cubes)
  • 1 tbsp olive oil
  • 1 tbsp honey
  • Fresh thyme (1 tbsp)
  • Salt & pepper (to taste)

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed sweet potatoes in olive oil, salt, pepper, and thyme. Place on a baking sheet.
  3. Mix the honey with a pinch of salt, and rub it onto the chicken.
  4. Roast chicken and sweet potatoes together on the same tray for 15-20 minutes, until the chicken is golden-brown and reaches an internal temp of 165°F (74°C).
  5. Serve with the roasted sweet potato on the side.

Protein Source: Chicken
Carbohydrate Source: Sweet Potatoes

4. Lunch – Carrot and Apple Slaw with Balsamic Vinegar and Grilled Turnip
Serves: 1

Ingredients:

  • 1 carrot (peeled and grated)
  • 1 Gala or Ambrosia apple (thinly sliced)
  • ½ turnip (sliced, optional light grilling)
  • 1 tbsp balsamic vinegar
  • 1 tsp olive oil
  • Salt and pepper (to taste)

Instructions:

  1. Toss grated carrot and apple slices together in a bowl.
  2. Grill the turnip slices either on a pan or over an open flame until they develop slight grill marks (about 5 minutes).
  3. Dress the slaw with balsamic vinegar, olive oil, salt, and pepper.
  4. Serve the grilled turnips on top or as a side.

Protein Source: None
Carbohydrate Source: Apple & Carrots

5. Dinner – Potato and Cheese Gratin with Roasted Turnip and Thyme
Serves: 1

Ingredients:

  • 2 small white potatoes (thinly sliced)
  • ½ cup cheese (cheddar or gruyere)
  • ½ turnip (cubed)
  • Fresh thyme (1 tsp)
  • ½ cup vegetable broth
  • 1 tbsp butter
  • Salt & pepper (to taste)

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Layer the thin slices of potatoes in a small baking dish, sprinkle cheese between the layers.
  3. In the center, place cubed turnips and sprinkle with thyme leaves.
  4. Pour the vegetable broth over the mixture and dot with butter.
  5. Cover with foil and bake for 20 minutes until the potatoes are tender and the cheese has melted. Season with salt and pepper.

Protein Source: Cheese
Carbohydrate Source: Potatoes

Note: Many of the meals can be prepped or partially made in advance—especially the Potato Gratin and Roasted Veggies—so that day-of preparation only requires reheating or a minimal amount of cooking.

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