2 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach Salad with Roasted Chicken E3 Leftovers from C3 C3 Day 3 Cheesy Turkey Sausage Omelet Leftovers from E3 Pan Seared Pork Chops with Asparagus G3 E3 I3 Day 4 Day 5 Day 6 Veggie Scrambled Eggs Ham and Swiss Scramble Scrambled Eggs with Goat Cheese and Roasted Pepper Savory Chicken Salad Wrap Pizza Soup Jalapeño Tuna Salad Chunky Chicken Chili J3 K3 L3 Chicken and Veggie Stir Fry M3 N3 O3 Grilled Tilapia with Garlic Tamari Mushrooms D3 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 14 tbsp Extra virgin olive oil 4 tbsp Coconut oil 3 cups Beef broth Salt and pepper 7 tbsp Cider vinegar 2 tsp Oregano 1/4 tsp Mustard seeds 1/2 tsp Fennel seeds 1/2 tbsp Cayenne pepper 1 tbsp Tamari sauce 10 Olives 2 cans Tuna 3/4 tbsp Chili powder 1/2 tsp Ground cumin 1/4 cup Almonds 1 tbsp Avocado oil 1/2 cup Chicken stock 1/2 tsp Thyme 1/2 tsp Sage 1/2 tsp Paprika 1/8 tsp Nutmeg 2 tbsp Tomato sauce 2 tbsp Veggie salsa REFRIGERATOR ITEMS 18 Eggs (organic, cage-free preferable) 1/4 oz Goat cheese 1 slice Cheddar cheese 1 1/2 tbsp Butter 1/4 cup Swiss cheese 1/2 cup Mozzarella cheese 1 slice Bacon MEALS C3, D3, E3,,, I3, L3, N3 B3, G3, J3, M3, O3 C3 All to taste E3, K3 E3, N3,, O3, L3 I3, L3 I3 K3 K3 L3, N3 L3 L3 L3 M3 N3 B3 MEALS A3, D3, E3, G3, J3, M3, O3 D3 G3 A3, L3 M3 N3 A3 1 slice Ham M3 5 Pepperoni slices N3 FRESH HERBS AND PRODUCE 1 large and 3/4 cup Green bell pepper 1 1/4 cups Onions 3 1/4 cups Mushrooms 6 cloves Garlic 1 cup Green leaf lettuce 1 cup Carrots 1/2 tbsp Fresh rosemary 1 tsp Thyme leaves 1/4 cup Tomatoes 1 tsp Shallots 6 cups Baby spinach 1/2 cup Scallions 5 Basil leaves 1 tsp Lime juice 1 tbsp Parsley 1/2 Jalapeño pepper 1 1/4 Avocado 1 tbsp Lemon juice 1 head Butterhead lettuce 3/4 cup Asparagus 1/2 cup Zucchini 3/4 cup Celery 2 large leaves Romaine lettuce 1 tsp Arrowroot 4 tbsp Green onions 1/4 cup Red bell peppers 1/4 cup Broccoli MEAT, FISH, POULTRY 3 Large chicken breasts (boneless, skinless) 8 oz grass-fed ground beef 8 oz Beef chuck roast 1 (4 oz) Tilapia fillet 2 links Turkey sausage 1 (4 oz) Pork chop MEALS A3, D3, M3, N3 A3, C3, I3, K3, L3, N3 A3,, M3, N3, O3 A3, C3, D3, E3,, I3, L3 B3 C3, J3 C3 C3 D3, M3 D3 E3, L3 I3, O3 J3 K3, L3 K3 L3 E3 O3 O3 E3, K3, L3, O3 B3 C3 G3 I3 MEALS
4 Classic Omelet with Mushrooms and Bacon week 3 day 1 BREAKFAST A3 1 5 minutes 5 minutes 1 slice bacon, chopped 1/2 cup mushrooms, sliced 3 eggs 1/2 tablespoon butter % 28% 4% Cook bacon to desired crispness, remove from skillet and set aside on paper towel to drain and cool. Drain grease from skillet after removing the bacon, reserving 1 tbsp, and sautee mushrooms until brown and tender. Remove mushrooms and set aside. In a small bowl, whisk eggs. Heat a non-stick (broiler-safe) skillet over medium heat. Add butter, then once it is sizzling, slowly pour in the egg mixture. Reduce to low heat, cook for 5 minutes (or until eggs are set and light golden brown). Remove from heat, sprinkle the omelet with seasonings. Crumble bacon and sprinkle evenly across the omelet, and also add mushrooms. Using a spatula, carefully fold the omelet in half, and roll it out of the pan and onto a serving plate. All Natural Salsa Burgers Over Leafy Greens week 3 day 2 lunch B minutes 10 minutes 1 tbsp Coconut oil 8 oz ground beef (grass-fed) 2 tbsp Veggie salsa 1 cup Green leaf Lettuce % 31% 3% In a medium size bowl, add grass-fed ground beef and season with salt and pepper. Mix well to incorporate all ingredients. Using your hands, create a large ball with the beef mixture and divide it into 2 evenly sized portions. Take each portion and form into individual patties. Burgers can be cooked on preheated grill or in a lightly oiled skillet on the stove top, on high heat. Cook on each side for ~ 5 minutes, or until desired amount of doneness. Serve the burgers on top of the salad and top with the veggie salsa..
5 Perfect Pot Roast week 3 day 1 DINNER C minutes 240 minutes % 31% 5% 4 tablespoons olive oil 1/2 cup onions, chopped 1/2 cup carrots, sliced 1 clove garlic, minced 8 ounces beef chuck roast 3 cups beef broth 1/2 tablespoon rosemary, chopped 1 teaspoon thyme leaves, chopped 1 teaspoon pepper Heat a large pot over medium-high heat. Add ~2-3 tbsp of olive oil and cook until shimmering. Once the pot is very hot, carefully place the onion into the pot and allow them to brown, then add the minced garlic and saute until they start to caramelize. Remove the onions and garlic from the pan and set aside. Return the pot to the stove top, add in the sliced carrots, and cook them for ~1-2 minutes, or until slightly browned. Continues below Perfect Pot Roast week 3 day 1 DINNER C minutes 240 minutes % 31% 5% Remove carrots from the pan and set aside with the onions. Add the remaining olive oil to the same pan over high heat. Generously season the roast with salt and pepper and place it in the very hot pan, searing the meat on all sides until it s browned and has a slight crust all over. Remove the roast and return the pan to the burner over high heat. Carefully add the beef broth to deglaze the pan, using a spatula or whisk to scrape the bits from the bottom. Once all of the flavorful bits have been scraped from the bottom of the pot, return the roast and add enough beef stock (or water) to halfway cover the meat (~2-3 cups). Add in the onions and carrots, and the chopped rosemary and thyme leaves. Cover the pot with a lid and roast in the oven at 275 F for~ 3-4 hours, until very tender. Cooking time can vary depending on the size of your roast and oven temperature, but a general rule is an hour per pound of meat.
6 Zesty Spinach Salad with Roasted Chicken week 3 day 2 LUNCH E3 2 5 minutes 10 minutes % 30% 8% 1 chicken breast, chopped 6 tablespoons cider vinegar 6 cups baby spinach 1 teaspoon ground oregano 2 hard boiled eggs, sliced 1 clove garlic, minced 2 tablespoons olive oil 4 tablespoons chopped green onions Chop roasted/grilled chicken into bite size chunks. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions and hard boiled eggs. For the vinaigrette, combine olive oil, vinegar, minced garlic and oregano in a small bowl and mix to incorporate. Pour the dressing into a glass jar with a tight sealing lid, and refrigerate for ~ 1 hour to allow flavors to blend. To serve, top salad with roasted chicken, green onions and hard boiled eggs. Drizzle with vinaigrette. Cheesy Turkey Sausage Omelet week 3 day 3 breakfast G3 1 5 minutes 10 minutes % 33% 2% 1 egg 3 egg whites 2 turkey sausage links 1 teaspoon coconut oil 1 slice cheddar cheese Cut turkey sausage into cubes and heat (in skillet or microwave). In a small bowl, mix 1 whole egg and 3 egg whites and pour into a heated, non-stick skillet with coconut oil. Once egg has set in the pan, add turkey sausage and cheese to the center and flip the edge of the egg over to fold it in half. Serve immediately.
7 Pan Seared Pork Chops with Asparagus week 3 day 3 DINNER I minutes 10 minutes % 29% 8% 1 tablespoon olive oil 1/2 teaspoon ground cumin 1/4 cup onions, sliced 1 (4 oz) pork chop 1 clove garlic, minced 1/2 cup asparagus, sliced 1/2 tablespoon chili powder Heat the olive oil in a large skillet over medium-high heat. Add the onions and garlic and cook until soft. Add the chili powder and cumin and continue cooking for 1 minute. Season the porkchop with salt and pepper and add it to the pan. Sear until browned, flip and add the asparagus to the pan. Continue cooking until pork is cooked through and asparagus is tender. Veggie Scrabled Eggs week 3 day 4 BREAKFAST J minutes 5 minutes % 27% 9% 1 teaspoon coconut oil 1/2 cup zucchini, grated 1/2 cup carrots, grated 2 eggs, beaten Heat the coconut oil in a nonstick skillet. Add the grated carrots and zucchini and cook until soft. Season with salt and pepper and add the eggs. Stir until scrambled. Serve.
8 Savory Chicken Salad Wrap week 3 day 4 LUNCH K3 1 5 minutes 5 minutes /2 chicken breast, cooked and chopped 1/2 tablespoon celery, chopped 1 tablespoon onion, chopped 1/4 cup almonds, chopped 1 tablespoon avocado oil 1 tablespoon cider vinegar 2 large lettuce leaves, intact 64% 28% 8% Combine all ingredients in a bowl and mix well. Season with salt and pepper and serve the chicken salad in the lettuce leaves. Chunky Chicken Chili week 3 day 4 DINNER L minutes 45 minutes % 28% 10% 1 tablespoon olive oil 1 tablespoon butter 1/4 cup celery, chopped 1/4 cup onion, chopped 1 clove garlic, minced 1 teaspoon arrowroot 1/4 cup chicken stock 1 cup chicken breast, cooked and chopped 1/2 teaspoon ground thyme 1/2 teaspoon ground sage 1/2 teaspoon chili powder 1/2 teaspoon paprika 1/4 teaspoon cayenne pepper 1/4 avocado, diced In a large stockpot, heat oil and butter over medium-high heat. Once hot, add chopped celery, onions, and minced garlic. Using a wooden spoon, saute until vegetables soften (~4-6 minutes), stirring occasionally. Add arrowroot and continue to cook an additional minute, stirring constantly. Add roasted chicken, chicken stock, and remaining seasonings. Bring the mixture to a simmer for ~10 minutes, stirring frequently. Cover with a tight-fitting lid. Cook for 30 minutes. Serve hot with the diced avocado.
9 Ham and Swiss Scramble week 3 day 5 BREAKFAST M3 1 5 minutes 10 minutes teaspoon coconut oil 1/4 cup mushrooms, sliced 1/4 cup green peppers, chopped 1/8 teaspoon ground nutmeg 1 slice ham, chopped 3 eggs, beaten 1/4 cup shredded Swiss cheese 66% 29% 5% Heat the coconut oil in a nonstick skillet. Add the mushrooms and peppers and cook until soft. Season with nutmeg, salt and pepper. Add the ham, stir and add the eggs. Scramble until the eggs are cooked. Top with the cheese. Pizza Soup week 3 day 5 LUNCH N minutes 15 minutes % 23% 11% 1 teaspoon olive oil 2 tablespoons onions, chopped 2 tablespoons mushrooms, sliced 5 pepperoni slices, chopped 2 tablespoons green peppers, chopped 1/2 cup shredded mozzarella cheese 1/5 teaspoon chopped oregano 2 tablespoons tomato sauce 1/4 cup tomatoes, chopped Heat oil in small saucepan over medium heat. Add mushrooms, bell pepper, tomato, and onion. Cook, stirring frequently, for about 7 minutes or until vegetables are tender. Add pepperoni and cook until heated. Stir in tomato sauce, chicken stock, 1/2 cup water, and oregano. Bring to a boil. Reduce heat and simmer for 5 minutes. Top with cheese.
10 Chicken and Veggie Stir Fry week 3 day 5 DINNER O minutes 15 minutes tablespoons coconut oil 1/2 chicken breast, sliced 1/4 cup asparagus, chopped 1/4 cup red peppers, sliced 1/4 cup mushrooms, sliced 1/4 cup broccoli, chopped 1/4 tablespoon cayenne pepper 1 egg, beaten 66% 28% 6% Heat the oil in a non-stick wok over medium-high heat. Add the chicken and cook until almost done. Add the vegetables and cayenne pepper, cook until tender. Separately, quickly scramble the egg and it mix through the stir-fry thoroughly. Serve hot. Scrambled Eggs with Goat Cheese and Roasted Pepper week 3 day 6 BREAKFAST D minutes 10 minutes % 29% 8% 1 teaspoon olive oil 1/4 cup green peppers, chopped 1/4 cup tomatoes, diced 1 teaspoon shallots, chopped 1 clove garlic, minced 3 eggs 1/4 ounce goat cheese Rough chop the tomatoes and green peppers. Cut the soft goat cheese into small pieces (to allow it to melt quickly). Heat 1 tbsp olive oil in a medium size, nonstick skillet over medium-high heat. Continues on next page
11 Scrambled Eggs with Goat Cheese and Roasted Pepper week 3 day 6 BREAKFAST D minutes 10 minutes % 29% 8% Add the peppers and tomatoes, and saute, gently stirring for about 3 minutes, until they've softened and begin to caramelize, or to desired level of browness. Add in the garlic and shallots and continue to cook until tender and aromatic. Watch carefully to avoid burning the garlic. Remove vegetables from skillet and set aside. In a separate bowl, whisk together the eggs and 1-2 tbsp of water. Return the skillet to medium-high heat and add olive oil. Pour in the egg mixture and scramble the eggs. Just before the eggs are set, add in the vegetables and the cheese, and continue to cook until eggs are done, vegetables are heated and cheese is melted. Season with salt and pepper. Serve immediately. Jalapeño Tuna Salad week 3 day 6 LUNCH 2 10 minutes 10 minutes % 31% 9% 10 olives 2 cans tuna 1/2 jalapeño pepper 1/4 cup scallions, chopped 1 avocado 3 tablespoons olive oil 1 head lettuce 1 tablespoons lemon juice 1/4 teaspoon cayenne pepper To prepare, chop olives, finely chop the jalapeño. (For less heat, remove the seeds from the jalapeño. Wash your hands to remove any jalapeño residue, which can burn your eyes on contact). Slice the avocado, cut the lettuce into bite-size pieces, and set aside. Combine all of the remaining ingredients and add to the lettuce. Last, add sliced avocado on top before serving.
12 Grilled Tilapia with Garlic Tamari MushroomS week 3 day 6 DINNER 1 5 minutes 10 minutes % 24% 8% 2 1/2 tablespoons olive oil 1 (4 oz) tilapia fillet 2 cups Portabella mushrooms, diced 1/4 teaspoon mustard seeds 1/2 teaspoon fennel seeds 5 basil leaves, sliced 1 clove garlic, minced 1 teaspoon lime juice 1 tablespoon parsley, chopped 1/4 teaspoon cayenne pepper 1 tablespoon tamari sauce 1/4 teaspoon black pepper Continues below Grilled Tilapia with Garlic Tamari Mushroom week 3 day 6 DINNER 1 5 minutes 10 minutes % 24% 8% Preheat a grill pan over medium heat. Season the tilapia fillet with salt and pepper. Add 1/2 tablespoon of the oil to the pan and grill the tilapia fillet until cooked through on both sides, about 6-7 minutes. While the fish is cooking, make the mushrooms. Heat a large skillet with olive oil over medium-high heat. When hot, add mustard seeds and saute a few seconds until they begin to pop, then add the fennel seeds and basil leaves and stir to incorporate. Add in the mushrooms, garlic, and tamari sauce and saute for ~2 minutes longer. Add seasonings and lime juice (adjust seasonings according to taste). Stir in the parsley, remove from heat. Serve immediately with the grilled tilapia.
Week 2 Meal Plan Breakfast Lunch Dinner Day 1 Ham and Sweet Potato Breakfast Scramble Easy Chicken Salad Caramelized Cabbage and Pork A2 B2 C2 Day 2 Leftovers from A2 A1 A2 Leftovers from B2 B2 Leftovers
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Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
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1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
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