Slide Meals

4-day slide meal plan · Protein: eggs

Days: 4
Protein: eggs
Budget:

$$—
Difficulty:

🍳🍳—

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Dive into a Caribbean culinary journey with this Jamaican-inspired plan, centered around versatile eggs and vibrant flavors.

Slide Chain

• Day 1: Jamaican Breakfast Bowl

• Day 2: Egg and Bean Stuffed Peppers

• Day 3: Pepper and Egg Sandwich

• Day 4: Egg Curry with Rice

• Combined Shopping List

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Day 1: Jamaican Breakfast Bowl

Ingredients

Produce

• 1 green bell pepper

• 1 red bell pepper

• 1 yellow onion

• 1 scotch bonnet pepper

• 2 garlic cloves

• 1 sprig fresh thyme

Pantry

• 2 cups rice

• 1 can black beans

• 1 can coconut milk

• salt to taste

• black pepper to taste

• 2 tbsp olive oil

Protein

• 6 eggs

Directions

1. Cook rice with coconut milk, salt, and thyme until fluffy.

2. Sauté chopped peppers, onion, scotch bonnet, and garlic in olive oil until soft.

3. Add black beans to the pepper mix and heat through.

4. Fry eggs sunny side up and serve over the rice and bean mixture.

Cook’s Notes:

Reserve half of the rice and bean mixture for the next day.

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Day 2: Egg and Bean Stuffed Peppers

Ingredients

Produce

• 2 green bell peppers

• 1 yellow onion

• 1 scotch bonnet pepper

• 2 garlic cloves

• 1 sprig fresh thyme

Pantry

• reserved rice and bean mixture

Protein

• 6 eggs

Directions

1. Preheat oven to 375°F (190°C).

2. Halve and deseed the green bell peppers.

3. Sauté onion, scotch bonnet, and garlic in olive oil until fragrant.

4. Mix reserved rice and bean mixture with sautéed vegetables.

5. Stuff peppers with the mixture and crack an egg on top of each.

6. Bake for 25 minutes or until egg whites are set.

Cook’s Notes:

Set aside 2 stuffed peppers for the next day.

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Day 3: Pepper and Egg Sandwich

Ingredients

Produce

• reserved stuffed peppers

• 1 avocado

• 1 lime

Bakery

• 4 slices bread

Directions

1. Toast bread slices.

2. Mash avocado with lime juice and spread on toast.

3. Slice reserved stuffed peppers and layer on top of avocado.

Cook’s Notes:

This makes a hearty and satisfying lunch or dinner.

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Day 4: Egg Curry with Rice

Ingredients

Produce

• 1 yellow onion

• 1 scotch bonnet pepper

• 2 garlic cloves

• 1 sprig fresh thyme

Pantry

• 2 cups cooked rice

• 1 can coconut milk

• 1 tsp allspice

• salt to taste

• black pepper to taste

Protein

• 6 eggs

Directions

1. Boil eggs and peel them.

2. Sauté onion, scotch bonnet, and garlic in olive oil until golden.

3. Add coconut milk, allspice, thyme, salt, and pepper to the pan.

4. Simmer for 10 minutes, then add boiled eggs.

5. Serve curry over cooked rice.

Cook’s Notes:

A delightful end to the Caribbean egg journey.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• eggs — 18

• green bell peppers — 4

• red bell pepper — 2

• yellow onion — 4

• scotch bonnet peppers — 2

• garlic cloves — 6

• fresh thyme — 1 bunch

• allspice berries — 2 tsp

• rice — 4 cups

• canned black beans — 2 cans

• canned coconut milk — 2 cans

• salt — 1 box

• black pepper — 1 jar

• olive oil — 1 bottle

• bread — 1 loaf

• avocado — 2

• lime — 2

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Final Notes

Enjoy your flavorful Caribbean adventure with this egg-centric meal plan!