Broccoli Scramble Browned Buttered Mushrooms A7 B7 C7. Apple and Pecan Chicken Salad. Nutty Tuna and Avocado Wrap. Spicy Tuna Salad.

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1 Week 7

2 Meal Plan Breakfast Lunch Dinner Day 1 Broccoli Scramble Artichoke Chicken Salad Beef Tenderloin with Browned Buttered Mushrooms A7 B7 C7 Day 2 Spinach Omelette with Caramelized Onions A1 D7 Apple and Pecan Chicken Salad E7 Leftover of C7 C7 Day 3 Leftover of E7 E7 Nutty Tuna and Avocado Wrap H7 Apple Cider Glazed Pork Tenderloin with Asparagus I7 Day 4 Day 5 Baked Ham and Eggs Vegetable and Bacon Scramble Spicy Tuna Salad Baked Tilapia with Spinach and Chopped Olives J7 K7 L7 Leftover of K7 Tropical Baked Salmon with Mango and Avocado Salad M7 K7 O7 Day 6 Mini Crustless Quiche with Chives and Bacon Roasted Rosemary Chicken Salad Grilled Pineapple Turkey Burger and Spicy Avocado Oven Fries G7 N7 F7 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 25 tbsp Olive oil A7, B7, F7, I7, K7, L7, M7, N7, O7 1 tbsp Shallots 1 tsp Dill I7 H7 Salt and pepper All to taste 1/4 tsp Ginger O7 3/4 tsp Cayenne pepper F7, K7 1/2 tbsp Chives G7 1/4 cup Apple cider I7 1 1/2 tbsp Rosemary J7, N7 3 tsp Coconut oil D7, E7 2 1/2 tbsp Thyme I7, C7, J7, L7 1/8 tsp Garlic powder J7 2 1/2 Avocados F7, O7, H7, K7 11 Black olives K7, L7 1/2 cup Scallions K7 3/4 cup Paleo mayonnaise B7, E7, H7 8 Asparagus spears I7 1 1/2 tbsp Soy sauce (tamari) O7, F7 1/4 cup Artichoke hearts B7 1 Pineapple slice (packed in water) F7 1 1/2 Lemons (for juice) E7, F7, C7, N7 1 tbsp Pineapple (unsweetened, canned) O7 2 stalks Broccoli A7 1 Jalapeño pepper K7 1/2 Apple E7 1/2 tbsp Sesame seeds O7 3/4 cup Celery E7, H7 20 Pecans E7, H7 1/4 cup Mangos O7 2 cans & 1 pouch (6.4 oz) Tuna H7, K7 5 cloves Garlic (minced) L7, N7, O7 4 tsp Almond flour G7 2 cups Shredded lettuce N7 MEAT, FISH, POULTRY 3 Chicken breasts (boneless, skinless) 1 oz Cured ham 1/2 lb Beef tenderloin 8 slices Bacon 1 (4 oz) Tilapia fillet MEALS B7, E7, N7 J7 C7 A7 L7 2 1/2 Onions 1/2 tbsp Parsley 1Red bell pepper 3 1/2 cup Spinach 1 1/4 Italian tomato 3 Romaine lettuce leaves 2 cups Mushrooms D7, F7, M7, N7 J7 F7, N7 D7, L7, M7 M7, N7 K7, H7 C7 2 oz Ground beef 1 (4 oz) Salmon fillet F7 O7 REFRIGERATOR ITEMS MEALS 2 oz Ground turkey 4 oz Pork tenderloin F7 I7 12 Eggs (organic, cage-free preferable) 4 1/2 tsp Butter (organic, unsalted) A7, D7, G7, J7, M7 C7, G7, J7 1 oz Cheddar cheese; shredded J7 1/4 cup Almond milk G7 1/2 oz Swiss cheese; shredded G7

4 Broccoli Scramble week 7 day 1 BREAKFAST A7 1 5 minutes 15 minutes % 20% 12% 2 tbsp olive oil 2 strips bacon 2 stalks broccoli, chopped 3 eggs 1 egg white Beat the eggs with the egg white. Heat olive oil in a medium skillet and add the olive oil, bacon and broccoli. Season with salt and pepper. Cook until broccoli is soft. Add the eggs and scramble until cooked. Serve. Artichoke Chicken Salad week 7 day 1 LUNCH B minutes 10 minutes % 29% 10% 1/4 cup artichokes heart 1 chicken breast, cooked and shredded 2 tbsp olive oil 1/4 cup Paleo mayonnaise Combine the chicken, chopped artichokes, olive oil, and mayo in a medium bowl. Season with salt and pepper. Serve in a lettuce leaf.

5 Beef Tenderloin with Browned Buttered Mushrooms week 7 day 1 DINNER C % 28% 2% 2 10 minutes 20 minutes 3 tbsp butter 2 cups mushrooms 1 tsp thyme 1 tbsp olive oil 8 oz beef tenderloin, cut into steaks In a large stainless steel skillet, heat the butter over low heat. Cook until it begins to turn brown and foamy, stirring as you go. Add the mushrooms to the pan and cook until browned and soft. Season with salt and pepper and the thyme. Heat the olive oil in a hot skillet and sear the steaks until browned on both sides and cooked to your liking. Serve topped with the mushrooms. Spinach Omelette with Caramelized Onion week 7 day 2 BREAKFAST D7 1 5 minutes 15 minutes 2 tsp coconut oil; unrefined 3 eggs 1 small onion, sliced thinly 1 tsp water 1 cup spinach % 26% 11% In a small saute pan, heat 1 tsp coconut oil on medium heat and saute the onions until translucent. Add the spinach leaves and season with salt and pepper. Cook until spinach is wilted. Remove onions and spinach from the saute pan and set aside. In another bowl, whisk the eggs with 1 tsp water. In a small saute pan, heat 1 tsp coconut oil, and pour in the eggs. Stir for ~30 seconds, or until eggs start to set. Continue to cook for ~3 more minutes, without stirring. Add all of the onions and spinach to half of the omelette. Fold and serve.

6 Apple and Pecan Chicken Salad week 7 day 2 LUNCH E7 2 5 minutes 5 minutes tsp coconut oil 10 pecan halves, chopped 2 tbsp chopped celery 4 tbsp chopped apples 2 tbsp Paleo mayo 1 cup chopped and cooked chicken breast 2 tbsp lemon juice 4 slices bacon, cooked and crumbled 1/2 teaspoon ground black pepper 59% 32% 9% Add coconut oil to frying pan to lightly roast chopped pecans. Toss the rest of the ingredients in a large bowl with the toasted nuts and serve. Nutty Tuna and Avocado Wrap week 7 day 3 lunch H minutes 10 minutes % 28% 10% 1 tbsp Paleo mayonnaise 1/4 cup celery, finely chopped 1/2 avocado 1 large Romaine Lettuce leaf 1 tsp fresh dill, chopped 10 pecans, finely chopped (dry roasted, unsalted) 1 pouch (6.4 oz) white (Albacore) tuna, packed in water Combine tuna, mayo, chopped celery, pecans and dill in a medium size bowl, mix well. Scoop mixture into center of lettuce leaf, place avocado slices on top, and roll tightly. (Can also be served as a salad).

7 Apple Cider Glazed Pork Tenderloin with Asparagus week 7 day 3 DINNER I minutes 20 minutes 8 asparagus spears 2 tbsp olive oil 1 tbsp shallots, finely chopped 4 oz pork tenderloin, sliced 1/4 cup apple cider 1/2 tsp thyme % 22% 12% Preheat oven to 400 degrees F. Toss the asparagus with a tablespoon of olive oil and a pinch of salt and pepper. Lay on a baking sheet and roast until tender and lightly browned, about minutes. While the asparagus is cooking, heat the remaining oil in a skillet and add the shallots. Cook until soft and add the pork. Sear until well browned on both sides and then add the cider, thyme, and a pinch of salt and pepper. Continue cooking until cider is reduced to a thick glaze and pork is done. Serve with the asparagus. Baked Ham and Eggs week 7 day 4 BREAKFAST J minutes 15 minutes % 30% 2% 1 extra large egg 1 tsp butter; organic, unsalted 1/8 tsp (pinch) garlic powder 1/2 tbsp chopped parsley 1 oz. shredded sharp Cheddar cheese 1 oz (1/2 slice) cured ham steak, chopped 1/2 tbsp chopped thyme 1/2 tsp chopped rosemary Preheat oven to 375 F. Lightly grease a small ramekin (or any small, ovenproof dish) with the unsalted butter. Crack the egg in the dish, and set aside. Add chopped ham steak to a small, non-stick pan. Cook over medium heat until heated through and starting to caramelize. Add the ham, shredded cheese, herbs and seasonings to the baking dish. Season with salt and pepper and place in the preheated oven to bake for 5-10 minutes. Remove from oven and serve.

8 Spicy Tuna Salad week 7 day 4 lunch K minutes 0 minutes cans Tuna 10 olives, finely chopped 1/2 cup scallions, finely chopped 1/2 Jalapeño pepper, finely chopped 1/2 tsp Cayenne pepper 2 tbsp lemon juice 6 tbsp olive oil 2 Romaine lettuce leaves 1 avocado, chopped 69% 26% 5% Combine the tuna, olives, scallions, peppers, cayenne, lemon juice and olive oil in a medium bowl. Mix well. Serve in the lettuce leaves and top with the diced avocado. Baked Tilapia with Spinach and Chopped Olives week 7 day 4 dinner L minutes 15 minutes % 25% 6% 1 (4 oz) ounce tilapia fillet 2 cups spinach 1 tbsp thyme leaves 1 large olive, chopped 2 tbsp olive oil 1 clove garlic, minced Preheat oven to 350 degrees F. Season the tilapia with salt and pepper, and sprinkle on the thyme. Lay on a baking sheet and bake for 10 minutes, or until it flakes easily with a fork. While the fish is cooking, heat a skillet over medium heat. Add the olive oil and garlic and sauté for 1 minute. Add the spinach and cook until just wilted. Turn off the heat and stir in the chopped olive. Serve the fish over the spinach.

9 Vegetable and Bacon Scramble week 7 day 5 BREAKFAST M7 1 5 minutes 15 minutes % 21% 10% 1 tbsp olive oil 1 slice bacon, chopped 3 large egg whites 1/2 cup spinach, chopped 1/4 Italian tomato, sliced 1/4 cup chopped Onions Heat a large skillet over medium heat. Add the olive oil, onions and bacon and cook until crisp. Add the eggs, tomatoes, and spinach and scramble with a spatula until the eggs are cooked. Serve. Tropical Baked Salmon with Mango and Avocado Salad week 7 day 5 DINNER O minutes 15 minutes % 23% 11% 2 tbsp olive oil 1 tbsp pineapple juice 2 cloves garlic, minced 1/4 tsp ginger 1 4 ounce salmon fillet 1/4 cup sliced mango 1/2 avocado 1/2 tbsp sesame seeds 1 tsp soy sauce Preheat oven to 425 degrees F. In as small bowl, combine 1 tablespoon olive oil, pineapple juice, garlic, and ginger. Lay the salmon on a baking sheet and brush with the mixture. Roast for minutes, until cooked through. Combine the chopped mango, avocado slices, soy sauce and remaining olive oil in a bowl. Top the cooked salmon with the salad and serve.

10 Mini Crustless Quiche with Chives and Bacon week 7 day 6 BREAKFAST G minutes 30 minutes % 23% 7% 1 extra large egg 1/2 oz. shredded Swiss cheese 1 slice bacon 1 tsp butter (organic, unsalted) 1/4 cup almond milk (organic, unsweetened) 4 tsp almond flour 1/2 tbsp chopped chives Cook bacon in a skillet over medium-high heat until crispy. Remove from skillet and place on paper towel to absorb excess grease. Set aside to cool, then crumble. Preheat oven to 350 F. Cover the bottom of a small, lightly greased baking dish/ramekin with the crumbled bacon and shredded cheese. In a small bowl, whisk together the remaining ingredients until smooth; pour into baking dish. Bake ~30 minutes, or until "puffy" and set. Roasted Rosemary Chicken Salad week 7 day 6 LUNCH N % 30% 10% 1 10 minutes 35 minutes 3 tbsp olive oil 1 Italian tomato 1 tbsp fresh rosemary 1 tbsp lemon juice 2 cloves minced garlic 1/4 cup red bell pepper; 2 cups Romaine lettuce; sliced shredded 1/2 cup chopped onions 1 chicken breast; boneless, skinless Preheat oven to 400 degrees F. Brush the chicken with 1 tablespoon olive oil. Season with salt and pepper, and sprinkle with rosemary. Lay on a sheet pan and roast until cooked through, minutes. Let cool, and slice. While the chicken is cooking, make the salad and dressing. Layer the lettuce, tomatoes, onions, and peppers in a bowl or plate. Combine the remaining olive oil, lemon juice, and garlic in a jar and shake until combined. Top the salad with the chicken and drizzle with the dressing.

11 Grilled Pineapple Turkey Burger week 7 day 6 DINNER F minutes 20 minutes % 40% 7% 2 oz ground turkey 2 oz ground beef 1 tbsp Tamari or soy sauce 1 tbsp chopped onion 1 tbsp chopped red bell pepper 1 slice pineapple (packed in water) Preheat grill to medium-high heat. Combine ground turkey, ground beef, Tamari sauce (or soy sauce), bell peppers, onions, and black pepper in large bowl and mix thoroughly until all ingredients are well distributed. Form mixture into a single patty. Place the burger and pineapple slice on the grill and cook for 8 minutes, then flip over. After 4 minutes, top the burger with the grilled pineapple slice. Continue cooking for an additional 3-5 minutes, or until burger is cooked thoroughly and no longer pink in the center. Gently remove from the grill and place on a serving plate. Spicy Avocado Oven Fries week 7 day 6 DINNER F minutes 10 minutes % 15% 3% 1/2 avocado 1/2 tbsp olive Oil 1/8 tsp Cayenne pepper 1/4 tsp fresh lemon juice Preheat oven to 400 degrees F. Peel and remove the pit from the avocado, then slice into quarters lengthwise. Arrange slices on a baking sheet lined with parchment paper. Drizzle with olive oil and lemon juice, and season with salt and pepper (or other preferred seasonings). Bake avocados for 15 minutes, or until light golden brown around the edges. Serve with the Grilled Pineapple Turkey Burger.

12 Cilantro Lime Vinaigrette BONUS RECIPE 8 10 minutes 0 minutes % 0% 8% 1/2 cup olive oil 1/4 cup lime juice 1 clove garlic, finely minced 1/2 teaspoon chili powder 1/4 cup cilantro 2 teaspoons honey 1/2 teaspoon salt 1/2 teaspoon pepper Combine all the ingredients in a jar with a lid and shake until well combined. Store in the refrigerator for up to three 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