Tangy Egg Salad with Avocado and Cilantro. Leftovers from C6. Creamy Chive Chicken Salad with Bacon. Herb Roasted Chicken with Roasted Vegetables

Transcription

1 Week 6

2 Meal Plan Breakfast Lunch Dinner Day 1 Italian Baked Eggs with Olives and Tomatoes Tangy Egg Salad with Avocado and Cilantro Balsamic Roasted Chicken and Vegetables A6 B6 C6 Day 2 Leftovers from B6 A1 B6 Leftovers from C6 C6 Homemade Turkey Sausage Patties with Sautéed Sweet Potatoes Day 3 Vegetable Frittata with Feta Cheese Creamy Chive Chicken Salad with Bacon Leftovers from G6 H6 Day 4 Day 5 Day 6 Sautéed Brussels Sprouts and Mushrooms with Fried Eggs Asparagus Spinach and Bacon Omelette Baked Eggs with Crispy Ham Herb Roasted Chicken with Roasted Vegetables Beef and Vegetable Stuffed Zucchini Thai Chicken Salad Grilled Tuna and Vegetable Kebabs J6 K6 L6 Pan Seared Salmon Filet with Wilted Garlic Spinach M6 N6 O6 Bacon Wrapped Chicken and Cabbage D6 E6 I6 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 Salt and Pepper 1 tbsp Balsamic vinegar 21 tbsp Extra Virgin Olive oil 1 tbsp Dijon-style mustard 1 tsp Red wine vinegar 1 tbsp Oyster sauce 1 tbsp Soy sauce 2 tsp Old bay seasoning 1/4 cup Almond flour 1 tbsp Olives A6 REFRIGERATOR ITEMS 19 Eggs (organic, cage-free preferable) 2 tsp Unsalted butter 6 tbsp Paleo mayonnaise 1/4 cup Feta cheese; crumbled MEAT, FISH, POULTRY 4 Chicken breasts (boneless, skinless) 4 slices Sliced Ham 8 strips Bacon 1/4 oz Ground beef 1 (4 oz) Salmon filet 2 Chicken thighs (boneless, skinless) 1/2 lb Ground turkey All to taste C6 C6, D6, E6,, G6, H6, I6, J6, K6,L6, M6, N6, O6 I6 H6 E6 E6 L6 MEALS A6, B6, D6, E6,, G6, J6, A6 B6, E6, H6 G6 1 Sausage link 1/3 lb Ahi tuna L6 MEALS C6, E6, H6,I6 D6, N6 I6, G6, H6, M6, O6 N6 O6 K6 2 tbsp Basil 1 cup Cabbage 3 tbsp Shallots 1/2 Lemon (for juice) ½ tbsp Fresh rosemary 1/2 tsp Thyme 1/2 Avocado ½ tbsp Chives 1 cup Shredded Romaine lettuce 2 tbsp Lime juice 4 spears Asparagus 1/2 cup Broccoli 3/4 cup Carrots 1/4 cup Fresh cilantro 7 cloves Garlic (minced) 3 Lettuce leaves 2 ¼ cups Mushrooms 3 Onions 1/4 cup Green Onions 2 ¼ cup Red bell pepper 4 ½ cup Spinach 2 large Zucchinis 1/2 cup Brussel sprouts 1 Roma tomato 1/4 Sweet potato A6 I6 C6, J6 L6 K6 K6 B6, H6 H6 E6 B6, E6 K6, M6 C6 E6, K6 B6, J6, K6, O6 B6, H6 C6, J6, K6, L6, N6 C6, D6,, L6, M6, N6 B6 E6, G6, K6, L6 A6,, M6 G6, L6, N6 J6 A6

4 Italian Baked Eggs with Olives and Tomatoes week 6 day 1 BREAKFAST A minutes 15 minutes % 27% 6% 2 tsp unsalted butter 3 extra large eggs 1 cup spinach, chopped 1 tbsp sliced olives 1 Roma tomato, sliced 2 tbsp fresh basil Preheat oven to 400 degrees F. Grease a small ramekin with the butter. Add the eggs, top with the spinach, tomatoes, and olives. Season with salt and pepper. Bake for minutes, until whites are set and yolks are firm. Remove from oven and top with the basil. Serve. Tangy Egg Salad with Avocado and Cilantro week 6 day 1 LUNCH B6 2 5 minutes 10 minutes % 21% 13% 4 hard boiled eggs, chopped 1/4 avocado, diced 1/4 cup green onions, chopped 1/4 cup chopped cilantro 1 tbsp lime juice 2 tbsp Paleo mayonnaise 2 leaves lettuce Combine all the ingredients in a large bowl. Season with salt and pepper and serve in the lettuce leaves.

5 Balsamic Roasted Chicken and Vegetables week 6 day 1 dinner C minutes 30 minutes boneless chicken breasts, cubed 2 tbsp chopped shallots 1/2 cup sliced onions 1/2 cup chopped broccoli 1 cup sliced mushrooms 1 tsp olive oil 1 tbsp balsamic vinegar 66% 24% 10% Preheat oven to 400 degrees F. Toss the chopped chicken and veggies with the olive oil and balsamic vinegar. Lay on a parchment lined baking tray and roast for minutes until veggies are tender and chicken is cooked through. Homemade Turkey Sausage Patties with Sautéed Sweet Potatoes week 6 day2 DINNER % 26% 12% 2 10 minutes 20 minutes 2 tbsp olive oil 1/4 tsp salt 1/4 cup chopped onions 1 cup spinach, chopped 2 cloves garlic, minced 1/4 cup almond flour 1 egg 1/2 pound ground turkey 1 link sausage, removed from casing 1/4 medium sweet potato, grated Heat half the olive oil over medium-high heat and add the onions and garlic. Sauté until soft. Add to a large bowl and add the egg, spinach, almond flour, ground turkey, and sausage. Season with salt. Shape into patties. Heat remaining olive oil in the same skillet and add the sweet potatoes. Cook until browned and add the sausage patties to the skillet. Cook until browed on both side and cooked through. Serve over the sweet potatoes.

6 Vegetable Frittata with Feta Cheese week 6 day3 BREAKFAST G6 1 5 minutes 10 minutes % 26% 6% 1 tsp olive oil 2 eggs, beaten 1/4 cup sliced zucchini 1/4 cup sliced red bell peppers 1/4 cup crumbled feta cheese 2 slices bacon, cooked and crumbled Beat the eggs with a few drops of water. Heat a small nonstick skillet over medium heat. Add the olive oil, followed by the eggs. When the eggs are just starting to set around the edges, add the veggies. Cook until eggs are cooked in the middle. Season with salt and pepper, and top with the bacon and feta cheese. Serve. Creamy Chive Chicken Salad with Bacon week 6 day 3 LUNCH H6 1 5 minutes 10 minutes /4 avocado 2 tbsp Paleo mayonnaise 1/2 cup cooked shredded chicken breast 2 slices bacon, cooked and crumbled 1 tbsp olive oil 1 tsp red wine vinegar 1/2 tbsp chopped chives 1 leaf green lettuce 68% 22% 10% Mash the avocado with the mayonnaise. Combine it with the chicken, bacon, olive oil, chives, and red wine vinegar. Season with salt and pepper. Serve in a lettuce leaf.

7 Sautéed Brussels Sprouts & Mushrooms with Fried Eggs week 6 day 4 BREAKFAST J minutes 15 minutes % 23% 10% 1 tbsp olive oil 1 tbsp chopped shallots 2 cloves garlic, minced 1/2 cup sliced mushrooms 1/2 cup shredded Brussels sprouts 3 eggs Heat a large skillet over medium heat. Add the olive oil, shallots and garlic. Sauté until soft. Add the mushrooms and Brussels Sprouts and cook until golden brown. Move to the side of the skillet and crack the eggs into the pan. Season with salt and pepper. Cook the eggs until they are done to your liking and serve over the vegetables. Herb Roasted Chicken with Roasted Vegetables week 6 day 4 LUNCH K minutes 40 minutes % 26% 9% 2 tbsp olive oil 1/4 cup sliced mushrooms 2 asparagus spears, chopped 1/2 tbsp chopped rosemary 1/4 cup red bell pepper strips 1/2 tsp chopped thyme 1/4 cup chopped carrots 1 clove garlic, minced 2 boneless, skinless chicken thighs Preheat oven to 425 degrees F. Combine all of the ingredients in a freezer bag, including the chicken, and shake until well coated. Lay on a parchment lined baking sheet and roast for minutes, until chicken is cooked through and vegetables are tender.

8 Grilled Tuna and Vegetable Kebabs week 6 day 4 DINNER L minutes 15 minutes % 26% 6% 3 tbsp olive oil 2 tsp lemon juice 2 tsp Old Bay seasoning 1/3 pound Ahi tuna, cut into cubes 1/4 cup mushrooms, whole 1/4 cup red bell peppers, cubed 1/2 small onion, cut into wedges 1/4 cup zucchini slices Combine all of the ingredients in a plastic bag. Let marinate for 30 minutes in the fridge. When ready to cook, preheat a gas or charcoal grill to medium high heat. Thread the fish and vegetables on metal or soaked bamboo skewers. Grill until fish is done and veggies are charred. Serve. Asparagus, Spinach and Bacon Omelette week 6 day 5 BREAKFAST M6 1 5 minutes 10 minutes % 27% 10% 1 tsp olive oil 2 eggs, beaten 1/2 cup spinach, chopped 1/4 cup chopped onion 2 asparagus spears, chopped 1 slice bacon, cooked and crumbled Heat a small non stick skillet over medium heat. Add the olive oil, and the eggs. When the edges of the eggs are set, add the spinach, asparagus, onions, and bacon. Season with salt and pepper and fold in half. Cook until eggs are done. Serve.

9 Beef and Vegetable Stuffed Zucchini week 6 day 5 LUNCH N % 24% 9% 1 10 minutes 25 minutes 1/4 pound ground beef 1/4 cup chopped onion 1 zucchini 2 tbsp olive oil 1/4 cup chopped mushrooms 2 slices ham, chopped Preheat oven to 400 degrees F. Heat a skillet over medium heat. Add the onion and ground beef and cook until no longer pink. Season with salt and pepper. Drain and set aside. Slice the zucchini in half lengthwise and scoop out the flesh. Combine this with the olive oil, mushrooms, chopped ham, and ground beef mixture. Stuff this back into both halves of the hollowed out zucchini. Place on a baking sheet and bake for minutes, until zucchinis are soft. Serve. Pan Seared Salmon Filet with Wilted Garlic Spinach week 6 day 5 DINNER O6 1 5 minutes 20 minutes 2 tbsp olive oil 1 (4 oz) salmon filet Salt and Pepper 2 cups spinach 2 cloves garlic, minced 1 slice bacon, chopped Start with the spinach. Heat a medium skillet over medium heat. Add 1 tbsp of olive oil and the bacon, cook until crisp. Add the garlic and the spinach, and cook until the spinach is just wilted. Reserve. 74% 22% 4% For the salmon, heat a large skillet over medium-high heat. Season the salmon filet with salt and pepper and add it to the pan. Cook until browned on both sides and cooked through. Serve the salmon with the wilted spinach.

10 Baked Eggs with Crispy Ham week 6 day 6 BREAKFAST D minutes 20 minutes % 28% 8% 1 tbsp olive oil 1/2 cup diced onion 2 slices ham, chopped 3 eggs Preheat the oven to 375 degrees F. Heat a small skillet over medium heat. Add the olive oil, followed by the onions and ham. Season with salt and pepper. Cook until onions are soft and ham is slightly crisp. Transfer to a small ramekin or casserole dish. Crack the eggs into the dish and bake until whites are set and yolks are firm, about minutes. Thai Chicken Salad week 6 day 6 LUNCH E minutes 10 minutes % 23% 12% 1 tbsp Oyster sauce 2 tbsp olive oil 1 tbsp lime juice 1/4 cup grated carrots 1 tbsp soy sauce 1/2 red bell pepper, sliced 2 tbsp Paleo mayonnaise 1 hard boiled egg, sliced 1 cup shredded romaine lettuce 1/2 chicken breast, cooked and shredded Combine the oyster sauce, lime juice, soy sauce, mayonnaise, and olive oil in a jar and shake until well combined. Make the salad by topping the lettuce with the carrots, cooked chicken, and hardboiled eggs. Drizzle with the dressing and serve.

11 Bacon Wrapped Chicken and Cabbage week 6 day 6 DINNER I minutes 35 minutes % 28% 4% 1 cup shredded cabbage 3 tbsp olive oil 1 tbsp Dijon mustard 1 chicken breast 2 slices bacon Preheat oven to 350 degrees F. Toss the cabbage with half of the olive oil and season with salt and pepper. Lay on a baking sheet. Rub the mustard and remaining olive oil over the chicken breast, and wrap with the bacon slices. Lay the chicken on top of the cabbage. Bake for minutes, until chicken is cooked through.

12 Strawberry Poppy Seed Vinaigrette BONUS RECIPE 4 10 minutes 0 minutes % 1% 44% 1 cup strawberry halves, stems removed 3 tablespoons lemon juice 2 tablespoons olive oil 2 tablespoons honey 1 teaspoon apple cider vinegar 1/2 teaspoon poppy seeds Put all ingredients except for the poppy seeds in a blender and puree until smooth. Stir in the poppy seeds by hand and serve. Store in the fridge for up to 3 days. for this bonus recipe are not included in your shopping list as most of them are staples you most likely have on hand. BONUS RECIPE