Perfect Meal Plans. Week 45

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1 Perfect Meal Plans Week 45

2 Meal Plan Breakfast Day Lunch Broccoli and Goat Cheese Omelet A45 Day 2 Day 3 Breakfast Egg Salami Roll Ups with Sliced Peaches Week 45 Dinner Shrimp and Cabbage Cakes and Cilantro Lime Sour Cream Ahi Tuna Spinach Salad B45 Scallop and Arugula Salad with Olives and Feta A D45 Broiled Tomatoes with Poached Eggs Day 4 Day 5 H45 Shredded Brussel Sprout Salad with Blue Cheese J45 Day 6 Chili Lime Salmon Slaw Day 7 N45 Leftovers from N45 M45 Reward Day Eat What You Would Like! I45 Greek Chicken Thighs with Tomato Cucumber Salad K45 M45 Leftovers from M45 F45 Beef Tenderloin with Chive Butter and Cauliflower Chopped Chicken and Romaine Salad Sauteed Apple, Ham, and Cheddar Scramble Pan Seared Spicy Chicken with Sauteed Beet Greens E45 G45 Parmesan Omelet with Cinnamon Balsamic Straberries L45 Grilled Tilapia with Roasted Pineapples and Peppers O45 Leftovers from O45 N45 Reward Day Eat What You Would Like! O45 Reward Day Eat What You Would Like!

3 Shopping List PANTRY ITEMS Salt and Pepper ¼ cup Extra virgin olive oil MEALS All to taste B45,, E45, F45, G45, H45, K45, L45, O45 Week 45 FRESH HERB AND PRODUCE MEALS /2 cup Broccoli A45 /4 cup Blueberries A45 2 cups Cabbage B45, N45 /4 cup Shrimp (canned) B45, K45 2 tbsp Green onions B45, J45 tsp Chili powder B45, N45 /4 cup Lime juice B45, N45 2 tbsp Almond flour B45 /4 cup Cilantro B45, N45, O45 2 tbsp Sour cream B45 3 cups Baby Spinach tsp Sesame seeds /2 cup Onions /4 tsp Red pepper flakes F45 2 tbsp Fresh squeezed orange juice tsp Ground cumin F45, O45 2 tsp Chives D45, I45 /4 tsp Smoked paprika F45 /2 cup Peaches D45 tbsp Sunflower seeds H45 3 cups Arugula E45 tsp Balsamic vinegar J45 5 Kalamata olives E45 /8 tsp Cinnamon J45 cup Red onions E45, H45, L45 tbsp Walnuts K45 /4 cup Lemon juice E45, H45, L45 tsp Dijon-style mustard K45 clove Garlic F45 tsp Honey K45 2 cups Beet greens F45 /2 tsp Ground oregano /2 Tomatoes G45, L45 L45 /2 tsp Thyme leaves G45 8 oz Salmon (canned) N45 /2 tsp Fresh rosemary G45 /4 cup Paleo mayonnaise N45 2 cups Romaine lettuce H45 /4 cup Red peppers H45, O45 /4 cup Cucumbers H45, L45 /4 cup Cherry tomatoes H45 MEAT, FISH, POULTRY MEALS (4-oz) Ahi tuna steak cup Cauliflower I45 2 slices Salami D45 3/4 cup Strawberries J45 /4 lb Sea scallops E45 cup Brussels sprouts K45 2 cups Chicken breast F45, H45 tbsp Fresh mint leaves L45 (4-oz) Beef tenderloin steak I45 /2 cup Apples M45 2 Chicken thighs L45 /4 cup Carrots N45 2 slices Ham M45 /2 cup Pineapple O45 2 (4-oz) Tilapia filet O45

4 Shopping List (Cont.) REFRIGERATOR ITEMS MEALS 6 Eggs (organic, cage-free preferable) A45, B45, D45, G45, J45, M45 /4 cup Butter A45, D45, I45, J45, M45 2 tbsp Goat cheese A45 /4 cup Feta cheese E45 3/4 cup Parmesan cheese G45, J45, M45 /4 cup Blue cheese K45 Week 45

5 Recipes

6 Broccoli and Goat Cheese Omelet week 45 day BREAKFAST A45 64% % 0% 5 minutes 2 teaspoons butter 3 eggs, beaten /2 cup finely chopped broccoli 2 tablespoons crumbled goat cheese /4 cup fresh blueberries Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Season with salt and pepper. Add the broccoli and goat cheese and fold in half. Continue cooking until the eggs are cooked. Serve with the blueberries on the side. Shrimp and Cabbage Cakes and Cilantro Lime Sour Cream week 45 day LUNCH B45 20 minutes 67% % % /2 cup canned shrimp, drained egg cup chopped cabbage tablespoon olive oil /2 teaspoon chili powder 2 tablespoons sour cream tablespoon chopped green onions tablespoon lime juice 2 tablespoons almond flour teaspoon finely chopped cilantro Put the shrimp, cabbage, chili powder, and green onions in a food processor and pulse until finely chopped. Transfer to a bowl and add the almond flour and egg. Season with salt and pepper and form into 2 inch cakes. Heat the oil in a skillet over medium high heat and sear the cakes on both sides until cooked through. Before serving, whisk together the sour cream, lime juice, and cilantro. Spoon over the cakes and serve.

7 Ahi Tuna Spinach Salad week 45 day DINNER % 27% 2% Week 5 minutes 3 cups baby spinach /2 cup sliced onions teaspoon sesame seeds 2 tablespoons olive oil 2 tablespoons fresh squeezed orange juice 4-ounce ahi tuna steak Toss the spinach and onions with the sesame seeds, tablespoon olive oil and the orange juice. Heat the remaining oil in a hot skillet. Season the tuna with salt and pepper and sear until cooked to your liking. Slice and serve over the salad. Breakfast Egg Salami Roll Ups with Sliced Peaches Week week 45 day 2 Breakfast D45 62% % % teaspoon butter 2 eggs, beaten teaspoon chopped chives 2 slices salami /2 cup sliced peaches Heat the butter in a nonstick skillet over medium heat. Add the eggs and chives and scramble with a spatula until cooked through. Season with salt and pepper. Roll the eggs into the salami and serve with the peaches on the side.

8 Scallop and Arugula Salad with Olives and Feta week 45 day 2 LUNCH E45 69% % % 3 cups arugula 5 kalamata olives, pitted and sliced /4 cup sliced red onions 2 tablespoons olive oil tablespoon lemon juice /4 pound sea scallops /4 cup crumbled feta cheese Toss the arugula, olives, and onions with tablespoon olive oil and the lemon juice. Heat a skillet over medium high heat. Season the scallops with salt and pepper and sear until browned on both sides. Add the scallops to the salad, and serve topped with the feta. Pan Seared Spicy Chicken with Sauteed Beet Greens week 45 day 2 DINNER 68% % 5% chicken breast, pounded with a meat mallet to an even thickness /4 teaspoon crushed red pepper flakes /4 teaspoon ground cumin /4 teaspoon smoked paprika F45 20 minutes 2 tablespoons olive oil clove garlic, minced 2 cups shredded beet greens Season the chicken with the spices and a pinch of salt and pepper. Heat a skillet over medium high heat. Add half the oil. Add the chicken and cook until well browned on both sides and cooked through. Remove from pan. Add the remaining oil, garlic, and beet greens and stir until greens are wilted. Serve with the chicken.

9 Broiled Tomatoes with Poached Eggs week 45 day 3 breakfast G45 65% % 5% 3 tomato slices teaspoon olive oil 2 tablespoons grated Parmesan /2 teaspoon thyme leaves /2 teaspoon fresh chopped rosemary 3 eggs Preheat broiler to high heat. Lay the tomato slices on a baking sheet. Brush with olive oil, sprinkle with the herbs and cheese, and season with salt and pepper. Broil until tops are browned. Before serving, 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 tomatoes. Chopped Chicken and Romaine Salad week 45 day 3 lunch H45 67% % % 2 tablespoons olive oil tablespoon lemon juice 2 cups shredded Romaine lettuce /4 cup sliced red peppers /4 cup sliced red onions /4 cup sliced cucumbers /4 cup halved cherry tomatoes /2 cup chopped, cooked chicken breast tablespoon sunflower seeds Whisk together the olive oil and lemon juice. Put the remaining ingredients in a large bowl and toss with the dressing before serving.

10 Beef Tenderloin with Chive Butter and Cauliflower week 45 day 3 dinner I % 27% 5% 5 minutes 2 tablespoons butter, softened teaspoon chopped chives 4-ounce beef tenderloin steak cup chopped cauliflower Mash the butter with the chives and set aside. Heat a grill to medium high heat and spray with cooking spray. Season the steak with salt and pepper, and grill until cooked to your liking. Combine the cauliflower with a pinch of salt and pepper and a tablespoon of water. Cover and microwave until tender, about 4-5 minutes. To serve, top the steak with the chive butter and serve with the cauliflower. Parmesan Omelet with Cinnamon Balsamic Straberries J45 week 45 day 4 breakfast 65% % % tablespoon butter 3 eggs, beaten 2 tablespoons grated Parmesan cheese tablespoon chopped green onions 3/4 cup strawberry halves teaspoon balsamic vinegar /8 teaspoon cinnamon Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Season with salt and pepper, and add the cheese. Fold in half and continue cooking until eggs are done. Top with the green onions. Toss the strawberries with the vinegar and sprinkle with cinnamon. Serve with the omelet.

11 Shredded Brussel Sprout Salad with Blue Cheese week 45 day 4 lunch K % 22% 2% cup finely shredded Brussels sprouts 3/4 cup canned shrimp, drained tablespoon chopped walnuts /4 cup crumbled blue cheese 2 tablespoons olive oil tablespoon lemon juice teaspoon Dijon mustard teaspoon honey Put the sprouts, shrimp, walnuts, and blue cheese in a bowl. Season with salt and pepper and mix well. Whisk together the olive oil, lemon juice, mustard and honey and toss with the salad before serving. Greek Chicken Thighs with Tomato Cucumber Salad week 45 day 4 dinner L45 63% % 2% 2 chicken thighs 2 tablespoons olive oil /2 teaspoon ground oregano cup cucumber slices /2 tomato, cut into wedges 45 minutes /2 cup sliced red onion tablespoon lemon juice tablespoon chopped fresh mint leaves Preheat oven to 400 degrees F. Toss the chicken with half the olive oil, oregano, and a pinch of salt and pepper. Lay on a baking sheet and roast until cooked through, minutes. While the chicken is cooking, toss the vegetables with the remaining oil, lemon juice, and mint. Season with salt and pepper. Serve with the chicken.

12 Sauteed Apple, Ham, and Cheddar Scramble week 45 day 5 breakfast M % 28% 6% tablespoon butter /2 cup finely chopped apples 2 slices ham, finely chopped 4 eggs, beaten /2 cup shredded cheddar cheese Heat the butter in a nonstick skillet. When melted, add the apples, and cook until soft. Add the ham, cook for minute and add the eggs. Season with salt and pepper and scramble until cooked through. Top with the cheddar, allow to melt, and serve. Chili Lime Salmon Slaw week 45 day 5 lunch N % % 0% 8 ounces canned salmon, drained cup finely shredded cabbage /4 cup grated carrots 2 tablespoons fresh chopped cilantro 3 tablespoons Paleo mayonnaise 2 tablespoons lime juice teaspoon honey /2 teaspoon chili powder Combine the salmon, cabbage, carrots, and cilantro in a bowl. Season with salt and pepper. Whisk together the mayo, honey, lime juice and chili powder and toss with the salad. Chill until ready to serve.

13 Grilled Tilapia with Roasted Pineapples and Peppers week 45 day 6 dinner O % % 0% 4 tablespoons olive oil cup sliced red bell peppers /2 cup chopped pineapple /2 teaspoon ground cumin 2 tablespoons lime juice 30 minutes 2 4-ounce tilapia filets 2 tablespoons fresh chopped cilantro Preheat oven to 400 degrees F. Toss the peppers and pineapple with half the olive oil, cumin, and lime juice. Lay on a baking sheet and roast for minutes, until charred and tender. While veggies are cooking, preheat a gas or charcoal grill to medium high heat. Spray with cooking spray. Season the fish with salt and pepper and brush liberally with the remaining oil. Grill the fish until done on both sides, and serve with the peppers and pineapple. Sprinkle with cilantro before serving.