5 Meal Plan Featuring Onions, cooking (large)(ea),Potato- Huckleberry Gold (Elmira- Conv.)(qrt),and Onions: Jumbo Red (ea)(from Elmira, conv)

Shopping List

Protein Sources:

  • Chicken breast (4 fillets)
  • Eggs (6)
  • Tofu (firm, block)
  • Almonds (⅓ cup)
  • Cashews (⅓ cup)

Carbohydrates:

  • Long grain rice (2 cups)
  • Rice noodles (2 bundles)
  • Quinoa (1 cup)

Additional Ingredients:

  • Soy sauce
  • Olive oil
  • Sesame oil
  • Garlic (6 cloves)
  • Ginger (fresh, thumb-sized knob)
  • Honey
  • Lime (2)
  • Coriander (fresh bunch)
  • Salt
  • Pepper
  • Ground cumin
  • Chili flakes
  • Greek yogurt (½ cup)
  • Chili sauce (optional)
  • Vegetable broth (1 cup)
  • Hoisin sauce (2 tbsp)

Meal Plan:

Meal 1: Breakfast – Scrambled Eggs with Pea Shoots and Sautéed Red Onion

  1. Slice 1 Jumbo Red onion thinly.
  2. In a pan, heat 1 tbsp olive oil. Sauté the sliced red onion for about 5 minutes, until caramelized.
  3. Beat 4 eggs in a bowl, season with salt and pepper.
  4. Add eggs into the pan and cook until scrambled, about 2-3 minutes.
  5. Top with fresh pea shoots and garnish with a drizzle of sesame oil.

Protein: Eggs
Carbohydrate: None (optional serving of bread or toast)

Meal 2: Lunch – Sautéed Tofu with Tatsoi and Rice

  1. Press and cube 1 block of firm tofu.
  2. Slice 1 large cooking onion and chop the Tatsoi (Asian greens).
  3. Heat 1 tbsp olive oil in a pan. Add tofu cubes and cook until crispy on all sides, around 6 minutes.
  4. Add the sliced onion and chopped Tatsoi to the pan, sauté for another 3 minutes until wilted.
  5. In a separate pot, cook 1 cup long grain rice according to package instructions.
  6. Add 1 tbsp soy sauce and a pinch of chili flakes to the tofu and greens mixture. Serve over rice.

Protein: Tofu
Carbohydrate: Rice

Meal 3: Dinner – Hoisin Chicken with Radish Stir-Fry and Rice Noodles

  1. Marinate 2 chicken breasts in 2 tbsp hoisin sauce, 1 tbsp soy sauce, and 1 tsp honey.
  2. Peel and thinly slice 1 Daikon radish, and thinly slice 1 Jumbo Red onion.
  3. Boil water, add 2 bundles of rice noodles, cook for 3-4 minutes, then drain and set aside.
  4. Heat 1 tbsp olive oil in a pan. Sear the marinated chicken for 6 minutes on each side (or until fully cooked). Set aside to rest.
  5. In the same pan, sauté the daikon and onions for 4-5 minutes.
  6. Plate the rice noodles, add the stir-fried daikon and red onions, and top with sliced chicken. Garnish with fresh coriander and a squeeze of lime.

Protein: Chicken
Carbohydrate: Rice noodles

Meal 4: Lunch – Quinoa Salad with Roasted Radishes and Almonds

  1. Preheat oven to 425°F. Cut the remaining Daikon radish into bite-sized pieces.
  2. Toss radish pieces with 1 tbsp olive oil, salt, pepper, and ground cumin. Roast for 15 minutes.
  3. Meanwhile, cook 1 cup quinoa according to package instructions.
  4. Slice 1 Jumbo Red onion thinly and caramelize it in a pan with 1 tbsp olive oil (about 5 minutes).
  5. In a large bowl, toss the cooked quinoa with roasted radishes, caramelized onions, a sprinkle of almonds, and a drizzle of olive oil. Garnish with fresh lime juice.

Protein: Almonds
Carbohydrate: Quinoa

Meal 5: Dinner – Pan-Seared Chicken with Crispy Potatoes and Pea Shoots

  1. Preheat oven to 425°F. Cut the Huckleberry Gold potatoes (about 4 cups) into wedges.
  2. Toss the potato wedges with 1 tbsp olive oil, salt, pepper, and 1 tsp ground cumin. Roast for 15 minutes, flipping halfway.
  3. Season 2 chicken breasts with salt and pepper. Heat 1 tbsp olive oil in a pan and sear the chicken for 5-6 minutes per side, or until fully cooked.
  4. Toss pea shoots in 1 tsp olive oil, a pinch of salt, chili flakes, and lime juice.
  5. Serve the crispy roasted potatoes with pan-seared chicken, and add pea shoots on the side as a fresh garnish.

Protein: Chicken
Carbohydrate: Potatoes

Protein & Carbohydrate Sources Summary:

  • Proteins: Eggs, Chicken, Tofu, Almonds
  • Carbohydrates: Bread (optional), Potatoes, Rice, Rice Noodles, Quinoa

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