Perfect Meal Plans. Week 18

Transcription

1 Perfect Meal Plans

2 Meal Plan Breakfast Lunch Dinner Day 1 Mixed Seafood Omelet Cheesy Chicken and Sweet Potatoes Creamy Shrimp and Vegetable Saute A18 B18 C18 Day 2 Spinach and Artichoke Scramble D18 A1 Broccoli Chicken Salad E18 Italian Roasted Chicken and Cauliflower F18 Day 3 Leftovers from E18 E18 Bacon and Broccoli Egg Salad H18 Warm Chicken and Cabbage Skillet with Poached Egg I18 Day 4 Bacon and Chive Scrambled Eggs Leftovers from H18 Thai Turkey Meatballs with Cauliflower Rice J18 H18 L18 Day 5 Day 6 Root Vegetable Hash Browns Topped with Fried Eggs Curried Vegetable Scramble Coconut Chicken and Broccoli Skillet Blueberry and Pecan Chicken Salad Leftovers from L18 M18 N18 L18 Cilantro Lime Chicken Spinach Salad G18 K18 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 Salt and Pepper 15 tbsp Extra virgin olive oil 2 tbsp Shrimp (canned) 2 tbsp Crabmeat (canned) 2 tbsp Tuna (canned) 1/5 tsp Chili powder 1/2 cup Coconut milk (canned) 4 tbsp Paleo mayonnaise 1/4 cup Sunflower seeds 1 tsp Rosemary (dried) 1 tsp Basil leaves (dried) 1 tsp Oregano (dried) 5 tbsp Coconut oil 1 tsp Curry powder 1 tbsp Cider vinegar 1 tsp Sour cream 1/4 cup Pecans 1 tsp Fish sauce 1 tsp Cumin MEALS All to taste A18, B18, C18, D18, E18, F18, I18, K18, M18, A18 A18 A18 B18 C18, D18 E18, H18, K18 E18 F18 F18 F18 G18, L18, N18 G18 I18 J18 K18 L18 FRESH HERB AND PRODUCE 2 cups Onions 2 tbsp Chives 1/4 cup Sweet potatoes 3 tbsp Parsley 1/4 cup Mushrooms 1/4 cup Asparagus 1/4 cup Red bell pepper 1 tsp Thyme leaves 3 cloves Garlic 1/4 cup Artichoke 4 cups Baby spinach 3 1/2 cups Broccoli 1 1/4 cup Carrots 2 3/4 cups Cauliflower 3/4 cup Celery 1 cup Cabbage 1/2 cup Blueberries 2 cups Romaine lettuce 6 tbsp Green onions 1/4 cup Beets MEALS A18, B18, C18, D18, G18, H18, I18 A18, J18 B18 B18, I18, M18 C18 C18 C18 C18 D18, L18 D18 D18, E18, H18, N18 E18, G18, L18, M18 F18, G18, L18 H18, K18 I18 K18 K18 L18, N18 M18 REFRIGERATOR ITEMS 2 dozen (organic, cage-free preferable) 1/2 cup Cheddar cheese 2 tbsp Almond butter MEALS A18, D18, G18, H18, I18, J18, M18 B18, L18 1/4 cup Turnips 1/4 cup Coconut 1/4 cup Red onions 4 cherry Tomatoes 1/4 fruit Avocado M18 N18 MEAT, FISH, POULTRY 9 chicken breasts; boneless, skinless (meat only) 1 dozen large Shrimp MEALS B18, E18, I18, K18, N18, C18 3 tbsp Lime juice 2 tbsp Cilantro 11 Bacon slices E18, H18, J18, M18 2 Chicken thighs F18 1 lb Ground turkey L18

4 Recipes

5 Mixed Seafood Omelet week 18 day 1 BREAKFAST A minutes 10 minutes tablespoon olive oil 3 eggs, beaten 2 tablespoons canned shrimp, drained 2 tablespoons canned crabmeat, drained 2 tablespoons canned tuna, drained 1/4 cup chopped onions 1 tablespoon chopped chives 65% 31% 4% Heat the olive oil in a non stick skillet. Add the eggs, and cook until edges are set Add the onions and seafood. Season with salt and pepper. Cook for 2 more minutes and fold the omelet in half. Continue cooking until eggs are done and serve topped with the chives. Cheesy Chicken and Sweet Potatoes week 18 day 1 LUNCH B minutes 20 minutes % 25% 7% 2 tablespoons olive oil 2 tablespoon chopped onions 1/5 teaspoon chili powder 1/4 cup grated sweet potatoes 1 chicken breast, sliced 1/4 cup shredded cheddar cheese 1 tablespoon chopped parsley Heat the olive oil in a skillet over medium heat. Add the onions and the sweet potatoes and cook until soft. Add the chili powder and season with salt and pepper. Add the chicken and cook until browned on all sides. Stir, and continue cooking until chicken is cooked through. Top with the cheese. When the cheese is melted, add the parsley and serve.

6 Creamy Shrimp and Vegetable Sauté week 18 day 1 DINNER C minutes 10 minutes tablespoon olive oil 1 dozen raw shrimp, peeled and deveined 1/4 cup chopped onions 1/4 cup sliced bell peppers 1/4 cup sliced mushrooms 1/4 cup chopped asparagus 1 teaspoon thyme leaves 1/4 cup coconut milk 67% 22% 11% Heat the olive oil in a skillet over medium heat. Add the shrimp and saute until pink. Remove from pan and set aside. Add the vegetables to the skillet and cook until soft. Add the thyme and season with salt and pepper. Stir in the coconut milk and add the shrimp back to the pan. Cook until just heated through and serve. Spinach and Artichoke Scramble week 18 day 2 breakfast D minutes 10 minutes tablespoon olive oil 1/4 cup chopped onions 1 clove garlic, minced 1/4 cup artichoke hearts, chopped 1 cup baby spinach 3 eggs, beaten 2 tablespoons coconut milk 63% 20% 11% Heat a nonstick skillet over medium heat. Add the onions and garlic and cook until soft. Add the artichokes and spinach and season with salt and pepper. Add the eggs and coconut milk and continue stirring until eggs are cooked through before serving.

7 Broccoli Chicken Salad week 18 day 2 LUNCH E minutes 10 minutes % 26% 5% 1/2 cup chopped broccoli florets 1 cup cooked and chopped chicken breast 4 slices bacon, cooked and crumbled 2 tablespoon olive oil 1 tablespoon Paleo mayonnaise 1/4 cup grated carrots 1/4 cup sunflower seeds Put the broccoli in a microwavable bowl with a teaspoon of water. Cover and cook for 3-4 minutes until broccoli is tender. Allow to cool completely. Combine with remaining ingredients in a bowl and stir until well combined. Season with salt and pepper and serve. Italian Roasted Chicken and Cauliflower week 18 day 2 DINNER F minutes 30 minutes % 27% 4% 2 tablespoons olive oil 1 teaspoon dried rosemary 1 teaspoon dried basil leaves 1 teaspoon dried oregano 2 chicken thighs 1/2 cup cauliflower florets Preheat oven to 400 degrees F. Combine everything in a freezer bag and shake until chicken and cauliflower are well-coated with the oil and herbs. Lay on a sheet pan and roast for minutes, until chicken is cooked through and cauliflower is browned.

8 Bacon and Broccoli Egg Salad week 18 day 3 LUNCH H minutes 10 minutes cups chopped broccoli 4 slices bacon, cooked and crumbled 8 hard boiled eggs, finely chopped 2 tablespoon mayonnaise 1/2 cup chopped onions 1/2 cup chopped celery 65% 25% 10% Put the broccoli in a microwavable bowl with a teaspoon of water. Cover and cook for 3-4 minutes until broccoli is tender. Allow to cool completely. Combine with remaining ingredients in a bowl an stir until well combined. Season with salt and pepper and serve. Warm Chicken and Cabbage Skillet with Poached Egg week 18 day 3 dinner I minutes 15 minutes % 28% 7% 2 tablespoons olive oil 1 tablespoon cider vinegar 1 chicken breast, cubed 2 eggs 1/4 cup sliced onions 1 tablespoon chopped parsley 1 cup shredded cabbage Heat the olive oil over medium heat. Add the chicken and cook until browned. Add the onions and cabbage and cook until soft. Add the vinegar and season with salt and pepper. 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 chicken. Top with the parsley and serve.

9 Bacon and Chive Scrambled Eggs week 18 day 4 breakfast J minutes 10 minutes slice bacon, chopped 1 tablespoon chopped chives 3 eggs 1 teaspoon sour cream 68% 30% 2% Heat a nonstick skillet over medium heat. Add the bacon and chives and cook until bacon is crisp. Add the eggs and scramble until cooked. Season with salt and pepper and serve topped with the sour cream.

10 Thai Turkey Meatballs with Cauliflower Rice week 18 day 4 dinner L minutes 30 minutes 2 tablespoons coconut oil 4 tablespoons chopped green onions % 29% 9% 2 cloves garlic, minced 1/2 cup grated carrots 1 pound ground turkey 2 tablespoons almond butter 1 teaspoon fish sauce 2 cups cauliflower florets Continue next page Preheat oven to 350 degrees F. Heat a skillet over medium heat. Add the coconut oil and the green onions. Cook for 1 minute and add the garlic and carrots. Cook until carrots are soft and transfer to a bowl. Add the turkey, almond butter and fish sauce and mix until well combined. Season with salt and pepper. Roll into 2 inch meatballs and lay on a parchment lined sheet pan. Bake for minutes until browned and cooked through. While the meatballs are cooking, put the cauliflower in a food processor and pulse until finely chopped to the size of rice. Transfer to a microwavable bowl, add some salt and pepper and a tablespoon of water. Cover and cook for 2-3 minutes. Serve the meatballs with the cauliflower.

11 Root Vegetable Hash Browns Topped with Fried Eggs week 18 day 5 BREAKFAST M minutes 15 minutes % 25% 11% 1/2 tablespoon olive oil 1/4 cup grated carrots 1/4 cup grated beets 1/4 cup grated turnips 2 eggs 1 tablespoon chopped parsley 2 slices bacon, cooked and crumbled Heat the oil in a nonstick skillet. Add the shredded vegetables and stir. Cook until crisp, flip over and cook until browned on both sides. Slide onto a plate and add the eggs to the skillet. Fry until cooked to your liking. Top the hash browns with the eggs, parsley and bacon. Coconut Chicken and Broccoli Skillet week 18 day 5 LUNCH N minutes 20 minutes % 23% 8% 2 tablespoons coconut oil 1 chicken breast, cubed 2 tablespoons chopped green onions 1 cup finely chopped broccoli florets 1/4 cup shredded coconut Heat the coconut oil in a skillet over medium heat. Add the green onions and cook until soft. Add the chicken and cook until browned and stir in the broccoli. Continue cooking until broccoli is crisp tender and chicken is cooked through. Stir in the shredded coconut before serving.

12 Curried Vegetable Scramble week 18 day 6 BREAKFAST G minutes 10 minutes % 25% 10% 1/2 tablespoon coconut oil 1/4 cup chopped onions 1/4 cup finely chopped cauliflower florets 2 tablespoons grated carrots 1 teaspoon curry powder 3 eggs, beaten Heat the coconut oil in a non stick skillet over medium heat. Add the onions, cauliflower and carrots and cook until soft. Add the curry powder and season with salt and pepper. Add the eggs and stir with a wooden spoon until scrambled and cooked through. Serve. Blueberry and Pecan Chicken Salad week 18 day 6 lunch K minutes 10 minutes cup cooked and chopped chicken breast 1/2 cup fresh blueberries 1/4 cup chopped pecans 2 tablespoons chopped celery 1 tablespoon olive oil 1 tablespoon Paleo mayonnaise 2 cups shredded lettuce 63% 27% 11% Combine all of the ingredients except the lettuce in a bowl. Season with salt and pepper and mix well, being careful not to smash the blueberries. Serve the chicken salad over the shredded lettuce.

13 Cilantro Lime Chicken Spinach Salad week 18 day 6 DINNER 2 10 minutes 15 minutes 3 cups baby spinach 1/4 cup sliced red onions % 23% 11% 4 cherry tomatoes, halved 1/4 cup cubed avocado 2 tablespoons olive oil 3 tablespoons lime juice 2 tablespoons fresh cilantro 1 teaspoon ground cumin 1 chicken breast 1/4 cup shredded cheddar cheese Toss the spinach with the onions, tomatoes, and avocado. Set aside. Combine the cilantro, olive oil, and lime juice in a blender and blend until well combined. Season the chicken with the cumin and salt and pepper. Heat a gas or charcoal grill over medium high heat and spray with cooking spray. Grill the chicken until charred on both sides and cooked through. Top the salad with the chicken, dressing, and cheese before serving.