Perfect Meal Plans. Week 35
|
|
- Delilah Short
- 5 years ago
- Views:
Transcription
1 Perfect Meal Plans
2 Meal Plan Breakfast Lunch Dinner Day 1 Baked Eggs with Tomatoes and Parmesan Easy Nicoise Salad Bison Burger with Fried Egg and Quick Slaw A35 B35 C35 Day 2 Spring Vegetable Breakfast Wraps D35 A1 Almond Crusted Scallops and Asparagus E35 Broccoli and Cheddar Turkey Burger F35 Day 3 Avocado and Cottage Cheese Omelet Antipasto Salad with Poached Eggs Crab and Noodle Soup G35 I35 Day 4 Spinach and Garlic Breakfast Noodles Chilled Cucumber Soup with Shrimp Honey and Cumin Roasted Chicken Thighs with Buttered J35 K35 L35 Day 5 Ham and Cheddar Quiche Sweet and Spicy Tropical Chicken Salad Leftovers from L35 M35 N35 L35 Day 6 Leftovers from M35 Leftovers from N35 Char Grilled Italian Chicken and Vegetable Kabobs M35 N35 O35 Day 7 Cheat Day Eat What You Would Like! Cheat Day Eat What You Would Like! Cheat Day Eat What You Would Like!
3 Shopping List PANTRY ITEMS Salt and Pepper 1 cup Extra virgin olive oil 1 tsp Heavy cream 1/2 cup Tuna (canned) MEALS All to taste B35, C35, E35, F35,, I35, J35, K35, L35, M35, O35 A35 B35 FRESH HERB AND PRODUCE 1 Tomato 1/4 cup Basil leaves 1/2 cup Green beans 6 cups Romain lettuce 1/2 cup Cherry tomatoes MEALS A35 A35, J35, O35 B35 B35, F35, B35 1/4 cup White vinegar B35, C35, K35 12 Olives B35, 1 tbsp Dijon-style mustard B35, E35, O35 1/2 tbsp Capers B35 1 tsp Celery seed C35 1/2 tbsp Shallots B35 1/4 tsp Cayenne papper C35 4 cloves Garlic B35, I35, J35, O35 1/2 tsp Garlic powder C35, F35 1 cup and 2 large leaves Cabbage C35, D35 1/4 tsp Onion powder 1/2 cup Almonds 1/4 cup Roasted red peppers 1 tbsp Red wine vinegar 1/4 tsp Ground oregano 1/2 tbsp Sun-dried tomatoes 1 cup Chicken broth 2 tbsp Honey 1 cup Shrimp (canned) 1/2 tsp Ground cumin 1 tbsp Balsamic vinegar 1/2 tsp Dried rosemary C35 E35, N35 I35 K35, L35 K35 L35 O35 O35 1/4 cup Radish 1/4 cup Pea pods 1/4 cup Strawberries 8 Asparagus spears 1 tbsp Lemon juice 1/4 cup Broccoli 1/4 cup Apples 1/4 cup Avocado 1/2 cup Artichoke hearts 2 cups Onions 1 tsp Thyme leaves 1 medium Zucchini 1 tbsp Green onions D35 D35 D35 E35 E35 F35 F35 G35 I35, K35, M35, O35 I35 I35, J35 I35 MEAT, FISH, POULTRY 1 Anchovy 1/4 lb Ground buffalo 1/4 lb Bay scallops 1/4 lb Ground turkey B35 MEALS C35 E35 F35 1 cup Baby spinach 1/4 cup Raspberries 1/2 large Cucumber 1 tsp Dill leaves 2 cups Cauliflower 1/2 cup Pineapple J35 J35 K35 K35 L35 N35 12 Pepperoni slices 1/4 cup Coconut N35 3/4 cup Crab meat I35 1 Jalapeno pepper N35 6 Chicken thighs L35 4 large Green lettuce leaves N35 6 slices Ham M35 1/4 Red bell pepper O35 2 1/2 cups Chicken breast (cooked) N35, O35 1 cup Button mushrooms O35
4 Shopping List (Cont.) REFRIGERATOR ITEMS 24 Eggs (organic, cage-free preferable) 1/4 cup Butter 2 tbsp Parmesan cheese 3/4 cup Cheddar cheese 1/2 cup Cottage cheese 1 oz Mozzarella cheese 1/2 (6 oz) container Plain Greek yogurt 1/2 cup Milk MEALS A35, B35, C35, D35, F35, G35,, J35, M35 A35, D35, G35, L35 A35 F35, M35 G35 K35 M35
5 Recipes
6 Baked Eggs with Tomatoes and Parmesan week 35 day 1 BREAKFAST A minutes 20 minutes % 27% 7% 1 teaspoon butter 3 eggs 1 tablespoon heavy cream 1 tomato, sliced 2 tablespoons grated Parmesan cheese 1 tablespoon finely chopped basil leaves Preheat oven to 400 degrees F. Melt the butter inside a small casserole dish. Crack the eggs in the dish and drizzle the cream over top. Season with salt and pepper and add the tomato slices over top. Sprinkle with the cheese. Bake for minutes, until eggs are set and top is browned. Sprinkle with the chopped basil leaves before serving. Easy Nicoise Salad week 35 day 1 LUNCH B minutes 10 minutes % 24% 11% 1/2 cup chopped green beans 1 anchovy, finely chopped 2 cup shredded Romaine lettuce 1/2 tablespoon capers, chopped 1/2 cup halved cherry tomatoes 1/2 tablespoon finely chopped shallots 1/2 cup canned tuna, drained 1 teaspoon Dijon mustard 6 olives, pitted 1 clove garlic, minced 1 hard boiled egg, quartered 1/4 teaspoon salt 1/4 teaspoon pepper 1 tablespoon white vinegar Bring a pot of salted water to a boil. Add the green beans and cook for 2 minutes. Drain and run under cold water until cool. Toss the beans with the lettuce, tomatoes, olives, tuna, and hard boiled eggs. Combine the remaining ingredients in a jar and shake until well combined. Toss with the salad and serve.
7 Bison Burger with Fried Egg and Quick Slaw week 35 day 1 DINNER C minutes 15 minutes % 28% 7% 1 cup shredded cabbage 1 tablespoon white vinegar 1 teaspoon celery seed 1/4 pound ground buffalo 1/4 teaspoon cayenne pepper 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1 egg Toss the cabbage with 1/2 tablespoon olive oil, the vinegar, and celery seed. Season with salt and pepper and set aside. Combine the buffalo, cayenne, garlic powder, and onion powder with a pinch of salt and pepper and form into a patty. Heat 1/2 tablespoon olive oil in a skillet and cook the burger until done. Remove and add to the slaw. Heat remaining oil in the same skillet and fry the egg to your liking. Season with salt and pepper and serve over top of the burger and slaw. Spring Vegetable Breakfast Wraps week 35 day 2 Breakfast D minutes 10 minutes % 24% 11% 1 tablespoon butter 3 eggs, beaten 1/4 cup finely chopped radishes 1/4 cup finely chopped pea pods 2 large cabbage leaves, in tact 1/4 cup sliced strawberries Heat the butter in a nonstick skillet. Add the eggs and season with salt and pepper. Scramble until cooked through and stir in the radishes and pea pods. Serve wrapped in the cabbage leaves with the strawberries on the side.
8 Almond Crusted Scallops and Asparagus week 35 day 2 LUNCH E minutes 10 minutes % 21% 12% 1/4 pound bay scallops, patted dry with paper towels 1 teaspoon Dijon mustard 1/4 cup ground almonds 8 asparagus spears, trimmed 1 tablespoon lemon juice Coat the scallops with the mustard and roll in the ground almonds. Heat a skillet over medium high heat and add the oil. Sear the scallops until browned on both sides, about 2 minutes per sides. Before serving, shave the asparagus into thin strips with a vegetable peeler and toss with the lemon juice and a pinch of salt and pepper. Serve with the scallops. Broccoli and Cheddar Turkey Burger week 35 day 2 DINNER F minutes 20 minutes % 27% 8% 1/4 cup chopped broccoli 1/4 pound ground turkey 1 egg 1/4 cup shredded cheddar cheese 1/4 teaspoon garlic powder 2 cups shredded Romaine lettuce 1 tablespoon olive oil 1/4 cup apple slices Put the broccoli in a food processor and pulse until finely chopped. Put in a bowl with the turkey, egg, cheese, and garlic powder. Season with salt and pepper and form into a patty. Heat the olive oil in a skillet over medium heat and cook the burger until done. Serve over the lettuce with the apples on the side.
9 Avocado and Cottage Cheese Omelet week 35 day 3 breakfastg minutes 10 minutes % 28% 7% 1 tablespoon butter 3 eggs, beaten 1/2 cup cottage cheese 1/4 cup cubed avocado 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. Top with the cottage cheese and season with salt and pepper. Fold over carefully and continue cooking until eggs are done. Top with the diced avocado and serve. Antipasto Salad with Poached Eggs week 35 day 3 LUNCH 1 10 minutes 10 minutes % 20% 13% 2 cups shredded Romaine lettuce 6 olives, pitted 12 pepperoni slices 1/4 cup chopped roasted red peppers 1/2 cup artichoke hearts 1 ounce fresh mozzarella cheese, cut into pieces 1/2 tablespoon chopped sun-dried tomatoes 1 tablespoon olive oil 1 tablespoon red wine vinegar 2 eggs 1/4 teaspoon ground oregano Toss the lettuce, olives, pepperoni, roasted peppers, artichokes, cheese, and sundried tomatoes in a bowl with the oil and vinegar. 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 salad. Sprinkle with the oregano before serving.
10 Crab and Noodle Soup week 35 day 3 dinner I minutes 15 minutes % 25% 9% 1/4 cup chopped onions 1 clove garlic, minced 1 teaspoon fresh thyme leaves 1 cup chicken broth 1/2 zucchini, sliced into noodles on a spiral slicer 3/4 cup cooked crab meat 1 tablespoon chopped green onions Heat the olive oil in a small saucepan and add the onions. Cook until soft, add the garlic and thyme, and season with salt and pepper. Cook for 1 minute and add the chicken broth and 1 cup water. Bring to boil. Reduce heat to a simmer and simmer for 5 minutes. Stir in the noodles and the crab and simmer until heated through. Top with the green onions before serving. Spinach and Garlic Breakfast Noodles week 35 day 4 breakfast J minutes 10 minutes % 27% 10% 1/2 tablespoon olive oil 1 clove garlic, minced 1 cup baby spinach 1/2 zucchini, sliced on a spiral slicer 3 eggs 1 tablespoon chopped fresh basil leaves 1/4 cup fresh raspberries Heat the olive oil in a skillet over medium heat. Add the garlic and cook for 1 minute. Add the spinach and cook for another minute. Stir in the zucchini noodles and cook until warm. 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 vegetables. Top with the basil leaves and serve with the raspberries on the side.
11 Chilled Cucumber Soup with Shrimp week 35 day 4 lunch K minutes 10 minutes /2 large cucumber, sliced 1/4 cup chopped onions 1 teaspoon dill leaves 1/2 6-ounce container plain Greek yogurt 1 tablespoon white vinegar 1 teaspoon honey 1 cup canned shrimp, drained 62% 25% 13% Put the cucumber, olive oil, onions, dill, yogurt, vinegar, and honey in a blender with a cup of water. Blend until smooth. Season with salt and pepper and transfer to a bowl. Stir in the shrimp, cover, and chill for at least 2 hours. Serve chilled. Honey and Cumin Roasted Chicken Thighs with Buttered week 35 day 4 dinner L minutes 40 minutes % 29% 10% 6 chicken thighs 3 tablespoons olive oil 1 tablespoon honey 1/2 teaspoon ground cumin 2 cups chopped cauliflower florets 2 tablespoons butter Preheat oven to 400 degrees F. Toss the chicken thighs with the olive oil, honey, and cumin. Season with salt and pepper and lay on a baking sheet. Roast until chicken is browned and cooked through, minutes. When chicken is done, put the cauliflower in a microwave bowl with the butter and season with salt and pepper. Cover, and cook for 5-6 minutes, until tender. Stir and serve alongside the chicken thighs.
12 Ham and Cheddar Quiche week 35 day 5 breakfast M minutes 25 minutes % 29% 6% 1/2 cup chopped onions 6 slices ham 6 eggs 1/2 cup milk 1/2 cup shredded cheddar Preheat oven to 350 degrees F. Heat a medium oven proof skillet over medium heat. Add the olive oil and the onions and cook until soft. Season with salt and pepper and transfer to a bowl and let cool slightly. Carefully lay the ham slices in the pan, covering the entire surface. Beat the eggs and the milk and pour over the onions. Stir and transfer the mixture to the skillet. Top with the cheese and bake until eggs are set, minutes. Slice and serve warm. Sweet and Spicy Tropical Chicken Salad week 35 day 5 lunch N minutes 10 minutes cup cooked and cubed chicken breast 1/2 cup diced pineapple 1/4 cup shredded coconut 1/4 cup sliced almonds 1 jalapeño pepper, seeded and minced 3 tablespoons Paleo mayonnaise 4 large, in tact lettuce leaves 64% 25% 11% Combine all ingredients except lettuce leaves in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve wrapped in the lettuce.
13 Char Grilled Italian Chicken and Vegetable Kabobs week 35 day 6 dinner O minutes 20 minutes % 26% 11% 1 tablespoon balsamic vinegar 1/2 teaspoon dried rosemary 1 tablespoon finely chopped basil leaves 1 teaspoon Dijon mustard 1 clove garlic, minced 1 chicken breast, cut into bite sized pieces 1/4 red onion, cut into bite sized pieces 1/4 red bell pepper, cut into bite sized pieces 1 cup whole button mushrooms Combine the olive oil, vinegar, rosemary, garlic, basil leaves, and mustard in a small bowl. Thread the chicken and vegetables on skewers, lay in a casserole dish and pour the marinade over top. Cover and refrigerate for 2 hours. When ready to cook, preheat a gas or charcoal grill to medium high heat. Grill the kabobs until chicken is cooked through and vegetables are charred.
Perfect Meal Plans. Week 18
Perfect Meal Plans 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
More informationPerfect Meal Plans. Week 45
Perfect Meal Plans Week 45 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
More informationPerfect Meal Plans. Week 11
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Curried Chicken Scramble Spicy Beef and Bacon Lettuce Wraps Broccoli and Bacon Stuffed Chicken Breasts A11 B11 C11 Day 2 Leftovers from B11 B11
More informationTangy Egg Salad with Avocado and Cilantro. Leftovers from C6. Creamy Chive Chicken Salad with Bacon. Herb Roasted Chicken with Roasted Vegetables
Week 6 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
More informationChicken and Cauliflower Curry. Tropical Shrimp Salad. Leftover from E8. Spicy Tuna and Egg Salad. Mediterranean Tuna Salad D8 H8 F8
Week 8 Meal Plan Breakfast Lunch Dinner Day 1 Herbed Ham Frittata Chicken and Cauliflower Curry Honey Roasted Chicken and Vegetables A8 B8 C8 Day 2 Leftover from B8 A1 B8 Tropical Shrimp Salad Leftover
More informationBreakfast Pizza. Week 14 Meals. Ingredients. Directions DAY 1. Serves 1 Prep time: 5 minutes Cook time: 10 minutes
Week 14 Meals DAY 1 Breakfast Pizza Prep time: 5 minutes 1/2 teaspoon olive oil 2 eggs, beaten 3 tablespoons stewed tomatoes from a can 4 slices pepperoni 1/4 Italian sausage link, casing removed, cooked
More informationChicken and Vegetable Scramble Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Week 13 Meals DAY 1 Chicken and Vegetable Scramble Cook time: 10 minutes 2 tablespoons olive oil 1/4 cup chopped onions 1/4 cup chopped bell pepper 1/4 cup chopped mushrooms 1/2 cup chopped and cooked
More informationPerfect Meal Plans. Week 33
Perfect Meal Plans Week 33 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
More informationPerfect Meal Plans. Week 9
Perfect Meal Plans Meal Plan Day 1 Breakfast Lunch Dinner Blueberry Almond Pancakes Sardine and Beet Salad Grilled Curry Chicken Salad B9 Day 2 Leftovers from A1 Creamy Cabbage Chicken Salad E9 Moroccan
More informationEasy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup
Week 2 Meal Plan Breakfast Lunch Dinner Day 1 Ham and Sweet Potato Breakfast Scramble Easy Chicken Salad Caramelized Cabbage and Pork A2 B2 C2 Day 2 Leftovers from A2 A1 A2 Leftovers from B2 B2 Leftovers
More informationItalian Chopped Chicken Salad. Rosemary Grilled Chicken Wraps. Roasted Curried Cauliflower with Poached Eggs. Smoked Salmon and Avocado
7 Day Meal Plan Meal Plan Breakfast Lunch Dinner Day 1 Cheesy Baked Eggs with Zucchini Italian Chopped Chicken Salad Mushroom and Green Bean Chicken Stir Fry A B C Day 2 Italian Omelet with Bacon, Tomatoes,
More informationBLT Salad with Chicken. Curried Chicken salad with Red Peppers. Leftovers from E1. Salmon Avocado Wrap. Spicy Avocado and Walnut Tuna Salad
Week 1 Meal Plan Breakfast Lunch Dinner Day 1 Southwestern Eggs with Avocado BLT Salad with Chicken Hearty Italian Meatballs and Oven Roasted Broccoli A1 B1 Day 2 Leftovers from B1 A1 B1 Curried Chicken
More informationPerfect Meal Plans. Week 12
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Curried Spinach Scramble Taco Salad with Fried Eggs Meatloaf Muffins Topped with Mashed Cauliflower A12 B12 C12 Day 2 Leftovers from B12 B12 A1
More informationPerfect Meal Plans. Week 10
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Baked Egg Avocado with Bacon Turkey and Bacon Lettuce Wraps Bacon and Sardine Salad A10 B10 C10 Day 2 Leftovers from B10 B10 A1 Bacon Crab and
More informationChicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
More informationBroccoli Scramble Browned Buttered Mushrooms A7 B7 C7. Apple and Pecan Chicken Salad. Nutty Tuna and Avocado Wrap. Spicy Tuna Salad.
Week 7 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
More informationPaleo Crustless Quiche
Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon,
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationBroccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes
Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with
More informationShopping List WEEK 16
Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list
More informationAll Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.
Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach
More information7-Day Menu_November 2018 Avocado Egg Toast
7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon
More informationDiabetic Spinach and Cheese Omelets
Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper
More informationWeek Plan Recipes Week of September 10 - September 16
Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2
More informationQuinoa Salad. Ingredients
hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More informationCODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable
EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate
More informationTable of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...
Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More informationWeek Plan Recipes Week of April 01 - April 07
Week Plan Recipes Week of April 01 - April 07 Bacon and Spinach Frittata Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 419 Carbohydrate 4.2g Protein 28.7g Fat 32.3g 12 large egg(s) 1/
More informationHealthy Recipes For Everyday Living. Contents
Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon
More informationPaleo Cinnamon Bun Doughnut
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
More informationMeat 2 lbs. Ground Beef 3.5 Chicken Breast Meat, raw 20 Pepperoni slices 4 Slices Bacon I lb. Mild Italian Sausage (uncooked, in casings) Produce
Meat 2 lbs. Ground Beef 3.5 Chicken Breast Meat, raw 20 Pepperoni slices 4 Slices Bacon I lb. Mild Italian Sausage (uncooked, in casings) Produce 4 Cloves Garlic 3 medium sized Zucchini 2 White Onions
More informationVITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb
VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb Meatloaf Cauliflower "Mashed Potatoes" Day 4 Strawberry and Avocado Spinach Salad Day 5 Tuna
More informationApple, Bacon Brussels Sprouts
Vegetables Apple, Bacon Brussels Sprouts 8 oz brussels sprouts 2 slices bacon 1 granny smith apple 1 tbs apple cider vinegar Preheat oven to 450 F Peel, core, and dice the apple, toss it with a splash
More informationSlow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow
Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper
More informationWeek 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes
Week 3 Meals DAY 1 Classic Omelet with Mushrooms and Bacon Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1
More informationUSE WITH MODEL#GES580
WWW.GOURMIA.COM SPIRALIZER Recipes USE WITH MODEL#GES580 WWW.GOURMIA.COM YIELD 2-3 SERVINGS PREP TIME 5 MINUTES COOKING TIME 35 MINUTES TOTAL TIME 40 MINUTES 3 MEDIUM RUSSET POTATOES, SCRUBBED 1 TABLESPOON
More informationShopping List WEEK 11
Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list
More informationModule 3 Meal Plan- LUNCH & SUPPER
Module 3 Meal Plan- LUNCH & SUPPER Weeks 5 &6: Fat and Hormone Balancing RECIPES Antipasto Salad ½ lb buffalo cheddar cheese 1 cup finely chopped celery 1 red bell pepper, chopped 1 cup diced asparagus
More informationRecipes from the Tubby Olive
Recipes from the Tubby Olive Try these Tubby Olive favorite recipes and enjoy! The Tubby Olive's Sensational Salad Recipes! Fruit Salad with Honey Balsamic Dressing 2 T Tubby Olive 18 Year Aged Balsamic,
More information7 DAY LOW-CARB DIET PLAN
7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................
More informationPROTOCOL HASHIMOTO S. Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan. Wentz, PharmD, FASCP. IZABELLA WENTZ PharmD, FASCP
HASHIMOTO S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and Getting Your Life Back Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan Izabella Wentz, PharmD, FASCP IZABELLA WENTZ PharmD, FASCP About
More informationDINNER RECIPES. Copyright 2014 Core Athletica Inc.
RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken
More information3-in-1 Electric SPIRALIZER. Cookbook. Includes 10 uniquely created recipes for THE ELECTRIC SPIRALIZER MODEL#GES335
3-in-1 Electric SPIRALIZER Cookbook Includes 10 uniquely created recipes for THE ELECTRIC SPIRALIZER MODEL#GES335 TABLE OF CONTENTS APPETIZERS //// P. 5-7 Zucchini Fritters with Dill Yogurt Sauce / P.
More informationShopping List WEEK 12
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
More informationHealthy Cooking Made Easy.
Healthy Cooking Made Easy. Spiralizing is all about making easy, healthy dishes with fresh vegetables and fruits, while having fun in the process. That s what we hope you ll experience with these recipes.
More informationKETO MEAL PLAN. Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad
KETO MEAL PLAN Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad Cucumber Tuna Salad Bacon Asparagus Mini Quiches Chicken Noodle Soup + Leftover Mini
More informationBreakfast. Mini-Frittatas
Breakfast Mini-Frittatas 2 TBSPs extra virgin olive oil, plus additional oil for brushing muffin tins 2 cups chickpea (garbanzo bean) flour 1/4 cup nutritional yeast 1 teaspoon baking powder 1 teaspoon
More informationVitalMeals Healthy Eating Made Simple! VitalMeals Week 78 "Good food is very often, even most often, simple food." Anthony Bourdain Day 1 Mexican Croc
Week 78 "Good food is very often, even most often, simple food." Anthony Bourdain Day 1 Mexican Crock-Pot Chicken Cauliflower Rice Day 2 Greek Chicken Kabobs Greek Salad Day 3 Low Carb Sausage Quiche Spinach
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationHEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts
HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your
More information3. Marinated Crucifers and Friends This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!
1. Cauliflower Popcorn - yields approximately 8 appetizer servings Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature. 2 Tbsp. olive oil, approximately
More informationBACON WRAPPED SHRIMP WITH JALAPEÑOS BOURBON BARBEQUE SAUCE
BACON WRAPPED SHRIMP WITH JALAPEÑOS BOURBON BARBEQUE SAUCE 12 ea medium sized shrimp, peeled and deveined 1 cup barbeque sauce (any brand) 12 ea thin strips of bacon, cut in half sideways ½ cup bourbon
More informationBaked Havarti Chili Chicken
Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationShopping List WEEK 02
Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list
More informationWhole30 Meal Plan - Week 1
Whole30 Meal Plan - Week 1 Breakfast Lunch Dinner Day 1 [A] Rosemary, Sausage & Sweet Potato Hash* [C] Pulled Pork w/ Roasted Veggies* [D] Crispy Chicken Thighs w/ Zesty Cauliflower Day 2 [B] Southwest
More informationCityline 2017 Weight Loss Challenge: 7-day meal plan #3
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook
More informationBUSYMUM VEGETARIAN MEALPLANS Kelly Rennie
www.busymumfitness.com BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie kellyrenniebusymum busymumfitness Table of Contents FAQs...4 WEEK 1 - Vegetarian Meal Plan & Recipes...5 Week 1 Vegetarian Meal Plan Swap
More informationGet Your Awesome On! Meal Plan and Recipes Week 6 1
Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and
More informationShopping List WEEK 09
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
More informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More informationHuevos Rancheros 8 net carbs per serving 1 tbsp butter 10 eggs, beaten 1 cup cream 8 ounces mexican blend cheese (shredded) 1/2 tsp pepper 1/4 tsp chi
VitalMeals Week 7 Day 1 Huevos Rancheros Day 2 Rosemary Ranch Chicken Kabobs Spinach Salad Day 3 Avocado Chicken Salad Day 4 Pork and Mushroom Stir Fry Day 5 Fish Cakes Spicy Sweet Potato Chips Day 6 Low
More information400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2)
Recipes 400 CALORIE BREAKFASTS Chocolate chia breakfast pots 30g chia seeds 175ml semi-skimmed milk 10g cocoa 4 dates or up to 2 tablespoons maple syrup Large handful of raspberries Stir the chia seeds
More informationWeek Plan Recipes Week of March 25 - March 31
Week Plan Recipes Week of March 25 - March 3 Scrambled Eggs with Bacon and Vegetables Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 355 Carbohydrate 0g Protein 20g Fat 27g 8 slice(s)
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationOne Pot October // Roasting Pan Recipes (Low Carb)
One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:
More informationPOULTRY & PORK RECIPES
POULTRY & PORK RECIPES TABLE OF CONTENTS 3 Baked Pork Chops with Apple Topping Basil Chicken Packets Baked Italian Chicken Parmigiana Buffalo Chicken Wrap Chicken Breakfast Burrito Braised Chicken with
More informationHealthyHalal. Recipes. issue 01
HealthyHalal Recipes issue 01 We ve choosen a selection of our favourite recipes, all of which are healthy and easy to prepare Enjoy! Fattoush Salad 4 Lamb Tagine with Dates 6 Chicken Shawarma with Pitta
More information15 MUST DINNER RECIPES HAVE BY SAM AHEAD OF THYME
15 MUST HAVE DINNER RECIPES BY SAM AHEAD OF THYME INTRODUCTION Hi, I'm Sam! Welcome to the family! As an official subscriber, you will now get first-hand, exclusive updates on all our new recipes delivered
More informationChicken with Salad Lemon Herb Dressing
Chicken with Salad Lemon Herb Dressing Buy or bake 3 small chickens. Chickens can be baked a day ahead. If you are baking them yourself sprinkle with salt and pepper, stuff chicken with one sliced lemon
More informationQUICK & EASY PALEO RECIPES FOR EVERY OCCASION
QUICK & EASY PALEO RECIPES FOR EVERY OCCASION Breakfast Chipotle Scrambled Eggs 4 eggs 4 tomatoes, chopped 2 cloves of minced garlic 1 chopped small white onion 1 pitted and chopped green bell pepper 2
More informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
More information7-Day Sample Meal Plan
7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:
More informationDecember Recipes. Find these recipes and much foodies4mmc.com
Metabolic Medical Centers December Recipes Beef Canapes Braised Southern Greens Broccoli Rabe with Parmesan Crab Stuffed Mushrooms Garlic Mashed Cauliflower Herb Rubbed Pork Tenderloin Mini Pumpkin Tarts
More informationPlace tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado.
HAR MONS FOOD for THOUGHT New year s resolutions tend to follow the same pattern year after year we start off with gusto, then we lose our gumption. At Harmons, we want to help your healthy food resolutions
More informationShopping List WEEK 01
Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Prep Meal WEEK 01 Meal # 1 Bacon and
More informationHealthy Spinach Artichoke Dip Slower Cooker or Oven
Healthy Spinach Artichoke Dip Slower Cooker or Oven 2 (14 oz) cans artichoke hearts, drained and coarsely chopped 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry 1 cup shredded part-skim
More informationMediterranean. Recipe Collection
Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp
More informationVegetables and Side Dishes
Vegetables and Side Dishes Grilled Mozzarella, Eggplant and Sun Dried Tomato Serves 2 (Snack) 4 oz hard cheese (low fat), grated 1 ½ C eggplant, cut into round slices 1 tsp garlic, minced ⅓ C sun dried
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More informationVITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr
VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
More informationPasta Recipes Created by Nicole Porter Wellness
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
More informationClean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
More informationSpicy Bacon Chicken Sliders with Ginger Jalapeno Relish
Spicy Bacon Chicken Sliders with Ginger Jalapeno Relish Prep Time: 15 minutes Cook Time: 20 minutes Ingredients: for the sliders: 8 small boneless chicken thighs 1 1/2 tablespoons paprika 1 1/2 tablespoons
More informationProduce Produce protein. Pantry
Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken
More informationSubmitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley
Meal Plan Menu Thursday: Grilled Romaine From foodnetwork.com 2 heads romaine lettuce Extra-virgin olive oil Citrus Caesar Vinaigrette, recipe follows Parmigiano-Reggiano Citrus Caesar Vinaigrette: 1 clove
More informationCONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner
7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your
More information21-Day Transformation Program - Week 2 - Lunch & Suppers. Created by Mama Recharged
21-Day Transformation Program - Week 2 - Lunch & Suppers Created by Mama Recharged 21-Day Transformation Program - Week 2 - Lunch & Suppers Mama Recharged 3-weeks of budget-friendly, quick-and-easy meal
More informationEBLT BOW L BEST IN CLASS SCHOOL RECIPES. Fast, easy recipes to get the new school year off to the best start! VEGGIE PASTA BAKE egglandsbest.
EBLT BOW L BEST IN CLASS C BA K SCHOOL TO RECIPES Fast, easy recipes to get the new school year off to the best start! VEGGIE PASTA BAKE egglandsbest.com BACON, APPLE, CHEESE MUFFINS 20 min 25 min 12 servings
More informationShopping List WEEK 07
Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Prep List WEEK 07 Here is a prep list
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationFIELD notes UCSC Farm
Twelfth Harvest: 8/18/15 & 8/21/15 Sweet Corn-Avocado Stir Fry 1 onion chopped 2 cloves garlic minced 4 ears sweet corn cut off the cob 2-3 sweet peppers cubed 1 hot pepper cubed (keep seeds & membranes
More informationMeal Plan Week 1
50-25-25 Meal Plan Week 1 Meal Prep Helpful Suggestions On the day before you start following this meal plan, do the following: Buy a pre-cooked Rotisserie Chicken from your local grocery store for easy
More information730-MINUTE MEALS T O C O O K T H I S W E E K
The Grateful Grazer // Stephanie McKercher RDN 730-MINUTE MEALS T O C O O K T H I S W E E K Honey - Ginger Tofu Broccoli Stir Fry 1Serves 2 // 20 minutes Ingredients: Stir-Fry: ¼ cup vegetables broth 1
More informationBOOTCAMP MEAL PLAN : Week 2
Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat
More informationRecipes from the Tubby Olive
Recipes from the Tubby Olive Try these Tubby Olive favorite recipes and enjoy! Cheese Board Recipes: Add these to your cheese board for your next gathering! Warm Lemon-Rosemary Olives 3 c mixed olives
More information5 Grilled Salmon with Ginger-Mint Salsa. 6 Tilapia Imperial
SEAFOOD RECIPES TABLE OF CONTENTS 3 Baked Fish Stew Caribbean Shrimp Teriyaki Salmon Grilled Sole with Warm Aubergine Salad Dilled Alaskan Cod Easy Tilapia and Vegetable Packets Grilled Salmon with Spinach
More information2. In a small bowl, combine paprika, brown sugar, sea salt and pepper. Add olive oil, mixing well. Rub paprika mixture over steaks.
Grilled Steaks with Smoked Paprika 1 tablespoon smoked paprika 1 tablespoon dark brown sugar 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 tablespoons olive oil 4 (1/2-inch thick) rib-eye
More information