Perfect Meal Plans. Week 33

Transcription

1 Perfect Meal Plans Week 33

2 Meal Plan Breakfast Day Day 2 Day 3 Week 33 Lunch Scrambled Eggs with Yogurt and Roasted Blueberries Smoked Salmon, Carrot, and Apple Salad A33 Leftovers from C33 Day 5 Crunchy Sloppy Joe Wraps A C33 Smoked Turkey and Cranberry Scrambled Eggs Strawberry and Goat Cheese Omelet K33 Scallop and Avocado Salad H33 Reward Day Eat What You Would Like! P2 Curried Chicken and Cauliflower Stuffed Eggplant N33 D33 Day 7 I33 Pork Tenderloin and Vegetable Bowl Roasted Pepper and Steak Salad Reward Day Eat What You Would Like! F33 J33 BLT Breakfast Wraps Tuna Steaks with Olives and Broccoli Pineapple Steak Skewers with Cabbage Leftovers from Summer Arugula Salad with Peaches and Salmon Sweet and Savory Scrambled Eggs C33 M33 Day 6 Blue Cheese Burgers with Celery Sticks and Apples B33 G33 Day 4 Dinner O33 Leftovers from O33 O33 Reward Day Eat What You Would Like! Q2 R2

3 Shopping List (Cont.) REFRIGERATOR ITEMS MEALS 5 Eggs (organic, cage-free preferable) A33, D33, G33, J33, M33 3 tbsp Butter A33, G33, J33 /2 cup Plain Greek yugort A33 /4 cup Blue cheese C33 /4 cup Cheddar cheese H33 /4 cup Goat cheese J33, K33 Week 33

4 Shopping List PANTRY ITEMS MEALS Salt and Pepper All to taste cup Extra virgin olive oil B33, C33,, F33, K33,, N33, O33 tbsp Raisins B33 3 tbsp Paleo mayonnaise B33, D33 2 tsp Hot sauce C33 /4 tsp Chili powder, N33 tsp Cumin /2 cup Tomato sauce /4 cup Sunflower seeds /2 tsp Ground oregano F33 tbsp Dried cranberries G33 /2 tsp Dried sage G33 /4 cup Pineapple chunks I33 /2 tbsp Sesame oil I33 /4 cup Apple cider vinegar I33, O33 tsp Honey I33 tsp Curry powder 2 tbsp Almonds M33 2 tbsp Dates M33 MEAT, FISH, POULTRY MEALS cup Smoked salmon B33 6 oz Ground beef C33, 6 strips Bacon D33, M33 (4 oz) Tuna steak F33 2 slices Smoked turkey breast G33 (4 oz) Sirloin steak H33 4 oz Steak I33 (4 oz) Salmon filet K33 Chicken breast (meat only) 6 oz Sea scallops N33 8 oz Pork tenderloin O33 Week 33 FRESH HERB AND PRODUCE MEALS /2 cup Blueberries A33 /4 cup Carrots B33 small Apple B33 2 tbsp Lemon juice B33, K33 8 sticks Celery C33 small Green apple C33 /2 cup Cherry tomatoes D33, N33 3 large Iceburg lettuce leaves D33 cup Onions,, O33 /4 cup Green peppers clove Garlic large head Cabbage, I33 /2 cup Broccoli F33, O33 tsp Lemon zest F33 /4 cup Olives F33 cup Red bell peppers H33, O33 cup Romaine lettuce H33 /2 cup Strawberries J33 tbsp Basil J33 2 cups Arugula K33 /2 cup Peaches K33 small Baby eggplant tsp Ginger /4 cup Cauliflower /4 cup Tomatoes 2 tbsp Cilantro, N33 /4 cup Avocado N33 tbsp Lime juice N33 cup Baby spinach N33 /2 cup Mushrooms O33 tsp Thyme leaves O33

5 Recipes

6 Scrambled Eggs with Yogurt and Roasted Blueberries week 33 day BREAKFAST A33 20 minutes /2 cup fresh blueberries tablespoon butter 3 eggs /2 cup plain Greek yogurt Preheat oven to 400 degrees F. Line a baking sheet with parch- ment and put the blueberries on it. Roast for 5-20 minutes until berries are soft and have burst. While the blueberries are 66% 23% 2% roasting, heat the butter in a nonstick skillet. Add the eggs and scramble until done. Season with salt and pepper. Serve the blueberries over the yogurt alongside the eggs. Smoked Salmon, Carrot, and Apple Salad week 33 day LUNCH B33 /4 cup grated carrots /4 apple, grated tablespoon raisins tablespoon lemon juice 65% % 3% teaspoon olive oil 2 tablespoons Paleo mayonnaise cup flaked smoked salmon Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.

7 Blue Cheese Burgers with Celery Sticks and Apples Week week 33 day DINNER C minutes 8 ounces ground beef 8 celery sticks 2 teaspoons hot sauce green apple, cored and sliced /4 cup crumbled blue cheese tablespoon olive oil Combine the beef, hot sauce, and blue cheese in a bowl. Season with salt and pepper and form into two patties. Heat a skillet over medium high heat and cook the burgers until browned on 63% 29% 8% both sides and done to your liking. Serve alongside the celery sticks and apple slices. Crunchy Sloppy Joe Wraps week 33 day 2 LUNCH 2 66% % % 2 tablespoons olive oil /4 cup chopped onions /4 cup chopped green peppers clove garlic, minced teaspoon chili powder teaspoon cumin Week 20 minutes 8 ounces ground beef /2 cup tomato sauce /4 cup sunflower seeds 4 large, in tact cabbage leaves Heat a skillet over medium heat. Add the olive oil, onions, and peppers and cook until soft. Season with salt and pepper. Stir in the garlic, chili powder, and cumin. Cook for minute and add the beef. Cook until beef is no longer pink and add the tomato sauce. Simmer over medium heat for, until sauce is thickened. Stir in the sunflower seeds. Serve in the cabbage leaves.

8 Tuna Steaks with Olives and Broccoli week 33 day 2 DINNER F33 65% % 8% 5 minutes 4-ounce tuna steak 2 tablespoons olive oil cup chopped broccoli teaspoon lemon zest /4 cup mixed olives, finely chopped /2 teaspoon ground oregano Season the tuna with salt and pepper. Heat a skillet over medium heat and add the olive oil. Cook the tuna until done to your liking. Remove from pan and let rest. Put the broccoli in a bowl with a pinch of salt and a tablespoon of water. Cover and microwave for 3-4 minutes until tender. Toss with the lemon zest. Before serving, toss the olives with the oregano and spoon over the tuna. Serve with the broccoli. Smoked Turkey and Cranberry Scrambled Eggs week 33 day 3 BREAKFAST G33 62% % 0% tablespoon butter 3 eggs, beaten 2 slices smoked turkey breast, finely chopped tablespoon dried cranberries /2 teaspoon dried sage Heat the butter in a nonstick skillet over medium heat. Add the eggs, turkey and cranberries, and scramble until cooked through. Season with salt and pepper, and sprinkle with the sage before serving.

9 Pineapple Steak Skewers with Cabbage week 33 day 3 DINNER I33 5 minutes 4 ounces steak, cut into chunks /4 cup pineapple chunks /2 tablespoons sesame oil tablespoon cider vinegar 4 4 teaspoon honey /2 cup finely shredded cabbage % 23% 3% Preheat grill to medium high heat. Thread the beef and pineapple onto skewers. Season with salt and pepper. Whisk together the sesame oil, vinegar and honey and brush it over the skewers. Grill until pineapple is charred and beef is cooked through. Serve the warm skewers over the shredded cabbage. Strawberry and Goat Cheese Omelet week 33 day 4 breakfast J33 64% % 7% teaspoon butter 3 eggs /2 cup sliced strawberries 2 tablespoons crumbled goat cheese tablespoon chopped fresh basil 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 the omelet with salt and pepper and add the strawberries and goat cheese. Fold in half and continue cooking until eggs are cooked through. Top with the basil before serving.

10 Summer Arugula Salad with Peaches and Salmon week 33 day 4 lunch K33 60% % 0% 5 minutes 4-ounce salmon filet 2 cups arugula /2 cup sliced peaches tablespoon olive oil tablespoon lemon juice 2 tablespoons crumbled goat cheese Preheat broiler to high heat. Season the salmon with salt and pepper and broil on both sides until browned and cooked through, 4-5 minutes per side. Toss the arugula with the peaches, olive oil and lemon juice and top with the broiled salmon and goat cheese. Curried Chicken and Cauliflower Stuffed Eggplant week 33 day 4 dinner small baby eggplant 2 tablespoons olive oil /4 cup chopped onions teaspoon grated ginger /4 cup chopped cauliflower 63% % 2% 45 minutes teaspoon curry powder /4 cup chopped tomatoes chicken breast, thinly sliced tablespoon chopped cilantro Preheat oven to 400 degrees F. Cut the eggplant in half lengthwise and remove as much of the inside as you can without scooping away all of the flesh. Set on a baking sheet. Heat a skillet over medium heat and add the olive oil, followed by the scooped out eggplant, onions, and cauliflower. Cook until soft and add the ginger and curry powder. Stir and add the tomatoes and season with salt and pepper. Add the chicken and cover. Turn the heat down to low and cook for 5 minutes. Uncover and spoon the mixture into the hollowed out eggplant halves. Cover with foil and bake for minutes until eggplant is tender. Remove and top with cilantro before serving.

11 Sweet and Savory Scrambled Eggs week 33 day 5 breakfast M % 20% 2% 4 strips bacon, chopped 3 eggs, beaten 2 tablespoons chopped dates 2 tablespoons sliced almonds Heat a nonstick skillet over medium heat. Add the bacon and cook until crisp. Stir in the eggs and scramble until cooked through. Stir in the dates and almonds and season with salt and pepper before serving. Scallop and Avocado Salad week 33 day 5 lunch N33 64% % % 2 tablespoons olive oil 6 ounces sea scallops /4 cup cubed avocado /2 cup halved cherry tomatoes tablespoon lime juice tablespoon chopped cilantro /4 teaspoon chili powder cup baby spinach Heat half the olive oil in a skillet over medium heat. Sear the scallops until well browned on both sides. Remove from pan and let cool. Toss with the avocado, tomatoes, remaining olive oil, lime juice, cilantro and chili powder. Season with salt and pepper and serve over the spinach.

12 Pork Tenderloin and Vegetable Bowl week 33 day 5 dinner O % % 8% 20 minutes 3 tablespoons olive oil 8 ounces pork tenderloin, sliced /2 cup chopped onions /2 cup sliced red bell peppers /2 cup sliced mushrooms /2 cup sliced broccoli teaspoon thyme leaves 3 tablespoons cider vinegar Heat the olive oil in a skillet over medium heat. Add the pork, cook until browned and remove from pan. Add the vegetables and continue cooking until tender. Stir in the thyme and season with salt and pepper. Add the pork back to the pan, followed by the vinegar. Continue cooking until pork is cooked through and serve. BLT Breakfast Wraps week 33 day 6 breakfast D33 68% % 8% 2 strips bacon, chopped 3 eggs, beaten teaspoon Paleo mayonnaise cup cherry tomatoes, halved 3 large iceberg lettuce leaves, in tact Heat a nonstick skillet over medium heat. Add the bacon and cook until crisp. Stir in the eggs and scramble until almost cooked through. Season with salt and pepper and stir in the mayo and tomatoes. Serve wrapped in the lettuce leaves.

13 Roasted Pepper and Steak Salad week 33 day 6 LUNCH H33 67% % 6% 20 minutes 4-ounce sirloin steak /2 cup roasted red peppers tablespoon olive oil tablespoon lemon juice /4 teaspoon crushed red pepper flakes cup chopped Romaine lettuce /4 cup shredded cheddar cheese 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. Allow to cool and slice. Toss the steak with the roasted peppers, olive oil, lemon juice and crushed red pepper. Top the shredded Romaine with the salad and the cheese.