Perfect Meal Plans. Week 11

Transcription

1 Perfect Meal Plans

2 Meal Plan Breakfast Lunch Dinner Day 1 Curried Chicken Scramble Spicy Beef and Bacon Lettuce Wraps Broccoli and Bacon Stuffed Chicken Breasts A11 B11 C11 Day 2 Leftovers from B11 B11 A1 Meatball Lettuce Wraps Leftovers from C11 C11 Day 3 Avocado and Poached Egg Salad Leftovers from Chicken, Shrimp, and Vegetable Soup G11 I11 Day 4 Day 5 Broccoli, Sausage, and Pepper Breakfast Scramble Roasted Asparagus Topped with Fried Eggs and Bacon Dijon Bacon and Seafood Salad Garlic Chicken and Vegetable Skillet Turkey Burger Spinach Salad J11 K11 Chicken and Vegetable Fajitas M11 N11 O11 Day 6 Open Face Bacon and Mushroom Omelet Strawberry Chicken Salad Ginger Salmon and Cauliflower Stew D11 H11 F11 Day 7 Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like!

3 Shopping List PANTRY ITEMS MEALS FRESH HERBS AND PRODUCE MEALS 19 tbsp Olive oil 7 tbsp Paleo Mayonnaise 1 tbsp Balsamic Vinegar 1/4 can Shrimp 1/4 can Salmon 1/2 cup Coconut milk C11, F11, G11, H11, I11, J11, K11,, M11, N11, O11 H11, K11 G11 K11 K11 A11, F11, N11 1/4 cup Zucchini 1/4 Avocado 4 tbsp Celery 1 1/4 cups Cauliflower 1/4 cup Green bell peppers 1 1/2 cups Broccoli 17 Romaine lettuce leaves O11 G11 H11, K11 A11, F11 C11, J11, N11 B11,, O11, H11 3 tsp Chili powder Salt and Pepper 4 tbsp Almond meal 1/4 can Tuna (canned in water) 1 tbsp Curry powder 1/2 tsp Cumin 2 tsp Ginger 1 tbsp Coconut oil 2 tbsp Dijon Mustard 1 tbsp Red wine vinegar 1 tsp Rosemary (dried) 1 cup Chicken stock 1/2 cup Marinara sauce B11, O11 *all to taste, K11 A11 O11 F11 A11 F11, K11, F11, I11 1 cup Shredded lettuce 1 tbsp Lemon juice (raw) 2 1/2 cups Onions 3/4 cup Red bell peppers 3 cups Baby spinach 1/4 cup Green beans 8 cherry Tomatoes 1/4 cup Strawberry 1 cup Mushrooms 1 tbsp Lime juice (raw) 4 Basil leaves 2 1/2 tsp Thyme 1 1/4 cups Asparagus spears G11 H11 B11, C11, I11, K11,, O11 J11, N11, O11, N11 I11 G11, H11 D11,, N11, O11 O11 D11, I11, M11 G11, I11, M11 1/4 cup Cucumbers MEAT, FISH, POULTRY MEALS 8 Garlic cloves B11,, N11, O11 6 1/2 Chicken breasts (boneless, skinless) A11, C11, I11, N11, O11, H11 2 Breakfast Sausage links 1 lb Ground beef 4 oz Atlantic salmon 16 Bacon slices J11 B11, F11 B11, C11, D11, G11, K11, M11 REFRIGERATOR ITEMS 14 Eggs (organic, cage-free) MEALS A11, D11,, G11, J11,, M11 4 large Shrimp I11 1/4 lb Ground turkey 1/4 lb Ground pork

4 Curried Chicken Scramble week 11 day 1 BREAKFAST A minutes 15 minutes % 29% 6% 1 tablespoons Coconut oil 1 Chicken breast, chopped into bite sized pieces 1/4 cup chopped Cauliflower 1 tablespoon Curry powder 3 Eggs, beaten 1/4 cup Coconut milk Heat the coconut oil in a large skillet. Add the chicken, season with salt and pepper, and cook until browned on all sides. Add the cauliflower and curry powder. Continue cooking for an adittional minute and add the eggs. Scramble until eggs are cooked and add the coconut milk. Simmer for 5 minutes, until chicken is cooked through. Serve. Spicy Beef and Bacon Lettuce Wraps week 11 day 1 LUNCH B minutes 30 minutes % 30% 8% 4 strips Bacon, chopped 1/2 pound Ground beef 1/2 cup chopped Onion 2 cloves Garlic, minced 2 teaspoons Chili powder 6 large Lettuce leaves, in tact Heat a large skillet over medium heat. Add the bacon and cook until crisp and add the beef, onions, and garlic. Cook until onions are soft and beef is no longer pink. Drain and add the chili powder. Stir, season with salt and pepper and serve in the lettuce leaves.

5 Broccoli and Bacon Stuffed Chicken Breasts week 11 day 1 DINNER C minutes 25 minutes % 26% 9% 4 tablespoons Olive oil 1 cup chopped Onion 1 cup chopped Broccoli 2 Chicken breasts 4 slices Bacon, cooked and crumbled Preheat oven to 350 degrees F. Heat a large skillet over medium heat. Add half the olive oil and onions. Cook until onions are soft. Add the broccoli, season with salt and pepper, and cook for 2 minutes. Remove from pan and add the bacon. Using a sharp pairing knife, cut a slit along the thickest side of the chicken breasts. Carefully stuff the broccoli mixture into the chicken and lay on a parchment lined baking sheet. Seal the edges with water and brush the chicken with the remaining olive oil. Bake for minutes, until cooked through and lightly browned on top. Meatball Lettuce Wraps week 11 day 2 LUNCH 2 10 minutes 20 minutes % 28% 10% 1/2 pound Ground beef 1 Egg 1/4 pound Ground pork 1/2 cup Marina sauce 2 tablespoons Almond meal 6 Lettuce leaves, in tact 1 teaspoon Basil leaves, chopped 1 teaspoon dried Rosemary Preheat oven to 400 degrees F. Combine the beef, pork, almond meal, egg, and spices in a large bowl. Season with salt and pepper. Mix until just combined. Form into meatballs and lay on a parchment lined baking sheet. Bake for minutes, until cooked through. While meatballs are baking, heat the marinara sauce. Serve the meatballs in the lettuce leaves, topped with the sauce.

6 Avocado and Poached Egg Salad week 11 day 3 BREAKFAST G minutes 10 minutes % 20% 11% 1 cup shredded Lettuce 1/4 Avocado, sliced 4 cherry tomatoes, halved 2 Eggs 1/2 cup chopped Asparagus 1 tablespoon Olive oil 1 tablespoon Balsamic vinegar 3 slices Bacon, cooked and crumbled Combine the lettuce, tomatoes, asparagus, and bacon on a plate or in a large bowl. Top with the avocado slices. Crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the salad. Drizzle with oil and vinegar and serve. Chicken, Shrimp, and Vegetable Soup week 11 day 3 DINNER I % 24% 8% 1 10 minutes 15 minutes 3 tablespoons Olive oil 1/2 cup Chicken stock 1/4 cup chopped Onions 1/4 cup chopped Asparagus 1/4 cup chopped Green beans 1 Chicken breast, cut into bite sized pieces 4 large raw Shrimp, peeled and deveined 1 teaspoon ground Thyme Heat a large saucepan over medium heat. Add the olive oil and chicken pieces and cook until browned on all sides. Add the onions, asparagus and green beans and cook until veggies are soft. Add the thyme and season with salt and pepper. Stir and add the chicken stock with 1/2 cup water. Bring to a boil and reduce to a simmer. Simmer for 10 minutes, until chicken is cooked through. About 5 minutes prior to serving, add the shrimp and simmer until shrimp is pink and cooked through.

7 Broccoli, Sausage, & Pepper Breakfast Scramble week 11 day 4 BREAKFAST J minutes 10 minutes % 26% 12% 1 teaspoon Olive oil 2 breakfast Sausage links, sliced 1/4 cup chopped Broccoli 1/4 cup chopped Red bell peppers 2 Eggs, beaten Heat a skillet over medium heat. Add the olive oil and the sausage and cook until browned. Add the vegetables and continue cooking until soft. Season with salt and pepper and add the eggs. Scramble with a wooden spoon or spatula until eggs are cooked through. Serve. Dijon Bacon and Seafood Salad week 11 day 4 LUNCH K minutes 10 minutes % 31% 5% 1/4 can Salmon 1/4 can Shrimp 1/4 can Tuna 1 slice Bacon, cooked and crumbled 2 tablespoons chopped Onions 2 tablespoons chopped Celery 3 tablespoons Paleo mayonnaise 1 tablespoon Olive oil 1 teaspoon Dijon mustard Combine all ingredients in a large bowl. Season with salt and pepper. Stir and chill before serving.

8 Turkey Burger Spinach Salad week 11 day 4 DINNER 1 15 minutes 10 minutes % 21% 10% 2 tablespoons Olive oil 1/4 cup chopped Onions 1/4 cup sliced Mushrooms 1 clove Garlic, minced 1/4 pound ground Turkey 1 Egg, beaten 2 tablespoons Almond meal 1 teaspoon Dijon mustard 2 cups Baby spinach 1/4 cup sliced Cucumbers 4 cherry Tomatoes, halved 1/4 cup sliced Green bell peppers 1 tablespoon Red wine vinegar Continues below Turkey Burger Spinach Salad week 11 day 4 DINNER % 21% 10% 1 15 minutes 10 minutes Heat a skillet over medium heat. Add 1/2 tablespoon of the olive oil, followed by the onions, mushrooms, and garlic. Cook until vegetables are soft and transfer to a medium bowl. Add the turkey, mustard, egg, and ground almonds. Season with salt and pepper. Mix lightly and form into a patty. Add another 1/2 tablespoon olive oil to the pan and add the turkey burger. Cook until browned on both sides and cooked through. Toss the spinach with the remaining vegetables, top with the turkey burger and drizzle with the remaining olive oil and vinegar.

9 Roasted Asparagus Topped with Fried Eggs and Bacon week 11 day 5 BREAKFAST M minutes 20 minutes % 23% 8% 1 tablespoon Olive oil 10 Asparagus spears 1 teaspoon ground Thyme 2 Eggs 2 slices Bacon, cooked and crumbled Preheat oven to 400 degrees F. Toss the asparagus with half the olive oil and the thyme. Season with salt and pepper and lay on a baking sheet. Roast for minutes, until tender and lightly charred. Heat the remaining olive oil in a non stick skillet and add the eggs. Fry until they are cooked to your liking. Top the roasted asparagus with the eggs and sprinkle with the bacon crumbles. Garlic Chicken and Vegetable Skillet week 11 day 5 LUNCH N minutes 15 minutes % 25% 11% 2 tablespoons Olive oil 3 cloves Garlic, minced 1 Chicken breast, cubed 1/4 cup chopped Broccoli 1/4 cup sliced Mushrooms 1/4 cup sliced Bell peppers 1 cup baby Spinach 2 tablespoons Coconut milk Heat a medium skillet over medium heat. Add the olive oil and the garlic and cook for 1 minute. Add the chicken and cook until browned. Add the vegetables and cook for 5 more minutes, stirring frequently. Stir in the coconut milk and simmer until chicken is cooked through.

10 Chicken and Vegetable Fajitas week 11 day 5 DINNER O minutes 20 minutes % 26% 11% 2 tablespoons Olive oil 1 Chicken breast, sliced 1/4 cup sliced Onions 1/4 cup sliced Bell peppers 2 cloves Garlic, minced 1/4 cup sliced Mushrooms 1/4 cup sliced Zucchini 1 teaspoon Chili powder 1/2 teaspoon Cumin 1 tablespoon Lime juice 3 large Lettuce leaves Heat a skillet over medium high heat. Add the olive oil, followed by the chicken. Cook until browned on all sides and add the onions and bell peppers. Cook for 3-4 minutes and add the garlic, zucchini, and mushrooms. Stir and add the spices. Season with salt and pepper and add 1/4 cup water. Simmer until vegetables are tender and chicken is cooked through. Add the lime juice. Serve in the lettuce leaves. Open Face Bacon and Mushroom Omelet week 11 day 6 BREAKFAST D minutes 10 minutes % 28% 3% 2 strips Bacon, chopped 1/2 cup sliced Mushrooms 1/2 teaspoon dried Thyme 3 Eggs, beaten Heat a small nonstick skillet over medium heat. Add the bacon and the mushrooms and cook until mushrooms are soft and bacon is crisp. Add the thyme and season with salt and pepper. Remove from pan. Pour in the eggs and cook until edges are set. Add the mushroom mixture to the eggs and continue cooking until eggs are cooked through. Slide onto plate and serve.

11 Strawberry Chicken Salad week 11 day 6 LUNCH H minutes 10 minutes /2 cup chopped, cooked Chicken breast 4 tablespoons Paleo mayonnaise 2 tablespoons chopped celery 1/4 cup sliced Strawberries 1 tablespoon Lemon juice 2 teaspoons Olive oil 2 large Lettuce leaves, in tact 67% 22% 11% Combine all ingredients in a bowl and mix, being careful not to smash the strawberries. Season with salt and pepper and serve in the lettuce leaves. Ginger Salmon and Cauliflower Stew week 11 day 6 DINNER F minutes 15 minutes % 22% 10% 2 tablespoons Olive oil 1 cup chopped Cauliflower 1 tablespoon Dijon mustard 2 teaspoons ground Ginger 1/2 cup Chicken stock 1 tablespoon Coconut milk 4 ounces Salmon, cut into bite sized pieces Heat the olive oil in a saucepan and add the cauliflower. Cook until tender and add the ginger and mustard. Season with salt and pepper, add the stock, 1/2 cup water, and the coconut milk. Turn the heat down to low and add the salmon pieces. Simmer until fish is cooked through and cauliflower is tender, about 10 minutes. Serve.