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 chicken breast 2 eggs Heat a nonstick skillet over medium heat. Add the olive oil, followed by the onions, mushrooms, and bell peppers. Cook until soft. Add the eggs and the chicken and season with salt and pepper. Scramble until eggs are cooked, and serve. 7.7g Carbs 40.9g Fat 37.4g Protein 547.4 Calories 7.7g Carbs 40.9g Fat 37.4g Protein 547.4 Calories Fats: 67 %; Protein: 27%; Carbs: 6%
Orange Chicken Lettuce Wraps Serves 2 Cook time: 15 minutes 3 tablespoons olive oil 1 chicken breast, chopped 1/4 cup orange juice 1/4 cup chicken stock 1 tablespoon fish sauce 1 teaspoon hot sauce 6 large lettuce leaves, in tact 3 green onions, chopped Heat a large skillet over medium heat. Add the olive oil and the chicken pieces and cook until browned on all sides. Add the orange juice, chicken stock, and fish sauce and cook until sauce is thickened and reduced. Stir in the hot sauce and serve in the lettuce leaves. Top with the green onions. 15.8g Carbs 47.8g Fat 55.3g Protein 716.1 Calories 7.9g Carbs 23.9g Fat 27.6g Protein 358 Calories Fats: 60%; Protein: 31%; Carbs: 9%
Chicken with Sweet Potatoes and Bacon Serves 2 Cook time: 45 minutes 4 strips bacon, chopped 1/4 cup chopped onion 1 cup cubed sweet potatoes 4 chicken thighs 1 tablespoon fresh chopped thyme leaves Preheat oven to 400 degrees F. Heat an ovenproof skillet over medium heat. Add the bacon and onion and cook until onions are soft. Add the sweet potatoes and chicken thighs. When chicken is browned on both sides, season with salt and pepper and thyme and transfer to oven. Bake until sweet potatoes are tender and chicken is cooked through. 31.5g Carbs 79.1g Fat 73.2g Protein 1146.3 Calories 15.7g Carbs 39.6g Fat 36.6g Protein 573.1 Calories Fats: 63%; Protein: 26 %; Carbs: 11%
DAY 2 Spinach Salad with Pan Seared Salmon Cook time: 10 minutes 1 1/2 tablespoons olive oil 1 4-ounce wild salmon filet 3 cups baby spinach 1/4 cup sliced onions 4 cherry tomatoes 1/2 tablespoon walnuts 2 tablespoons red wine vinegar Season the salmon with salt and pepper. Heat a medium skillet over medium high heat, until very hot. Add 1/2 tablespoon of the olive oil and cook the salmon until browned on both sides and cooked through. Combine the spinach, onion and tomatoes on a plate and top with the salmon. Sprinkle with the walnuts, and drizzle with remaining olive oil and vinegar. 9.1g Carbs 30.3g Fat 26.9g Protein 414.4 Calories 9.1g Carbs 30.3g Fat 26.9g Protein 414.4 Calories Fats: 65%; Protein: 26 %; Carbs: 9 %
DAY 3 Southwest Chicken Breakfast Skillet Cook time: 10 minutes 2 tablespoons olive oil 1 chicken breast, sliced 1/4 cup sliced onions 1/4 cup sliced bell peppers 2 tablespoons chopped mushrooms 1 teaspoon chili powder 1 teaspoon ground cumin 1 tablespoon lime juice 1/4 cup diced avocado 1 tablespoon salsa Heat the olive oil in a medium skillet. Add the chopped chicken and cook until browned on all sides. Add the onions, mushrooms, and bell peppers, and continue cooking until soft. Add the spices and season with salt and pepper. Continue cooking until vegetables are soft and chicken is cooked through. Add the lime juice. Serve topped with the avocado and salsa. 13.9g Carbs 36.9g Fat 28g Protein 486.5 Calories 13.9g Carbs 36.9g Fat 28g Protein 486.5 Calories Fats: 66%; Protein: 22 %; Carbs: 11 %
Spinach Salad with Pan Seared Chicken and Blueberries Cook time: 15 minutes 2 tbsp Olive oil 1 half breast (fillet) Chicken breast 1 tbsp Balsamic vinegar 2 slices Bacon 3 cups Spinach 1/4 cup Blueberries 1/8 cup Almonds Salt and Pepper Season the chicken with salt and pepper. Heat a skillet over medium heat and add half the olive oil. Sear the chicken until browned on both sides and cooked through. To serve, top the spinach with the chicken, blueberries, bacon, and almonds. Drizzle with balsamic vinegar and remaining olive oil. 14.1g Carbs 42.4g Fat 36.5g Protein 578.1 Calories 14.1g Carbs 42.4g Fat 36.5g Protein 578.1 Calories Fats: 65%; Protein: 25%; Carbs: 10%
Chorizo Stuffed Peppers Serves 2 Cook time: 45 minutes 1 teaspoon olive oil 1/2 cup chopped onion 1/2 cup chopped zucchini 1/2 cup sliced mushrooms 1 clove garlic, minced 1 teaspoon ground cumin 6 ounces chorizo, casings removed 2 medium green bell peppers, tops removed, stems and seeds removed Preheat oven to 400 degrees F. Heat a skillet over medium heat. Add the olive oil and the onions, zucchini, mushrooms and garlic. Cook until soft and add the cumin. Stir and add the sausage. Cook until browned. Divide the mixture and stuff in the two bell peppers. Put in a small casserole dish, sprinkle the bottom of the dish with water and cover with foil. Bake for 45 minutes, until peppers are tender. 27.1g Carbs 71.1g Fat 46.5g Protein 927.3 Calories 13.5g Carbs 35.5g Fat 23.2g Protein 463.6 Calories Fats: 69%; Protein: 20%; Carbs: 12%
DAY 4 Breakfast Spinach Salad with Poached Eggs Cook time: 5 minutes 3 cups baby spinach 4 cherry tomatoes, halved 1/4 cup sliced onion 2 slices bacon, cooked and crumbled 1 tablespoon olive oil 1 tablespoon lemon juice 2 eggs Top the spinach with the tomatoes, onions, and bacon. Drizzle with the olive oil and lemon juice. 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. 11g Carbs 31.6g Fat 23.8g Protein 413 Calories 11g Carbs 31.6g Fat 23.8g Protein 413 Calories Fats: 67%; Protein: 22%; Carbs: 10 %
Mediterranean Chicken and Vegetable Skillet Cook time: 20 minutes 2 tablespoons olive oil 1 chicken breast, sliced 1/4 cup sliced red bell peppers 1/4 sliced asparagus 1 teaspoon dried oregano 2 cups baby spinach 3 kalamata olives, pitted and sliced 2 tablespoons chopped sun dried tomatoes 1 tablespoon lemon juice Heat a skillet over medium heat. Add the olive oil and the chicken. Cook until browned and add the peppers and asparagus. Season with salt and pepper and continue cooking until vegetables are soft. Stir in the oregano and the spinach. Add the olives and sun dried tomatoes, followed by the lemon juice. When heated through, serve. 14.5g Carbs 32.2g Fat 29.6g Protein 452.9 Calories 14.5g Carbs 32.2g Fat 29.6g Protein 452.9 Calories Fats: 62%; Protein: 25 %; Carbs: 12%
DAY 5 Ham and Sweet Potato Hash with Poached Eggs Cook time: 20 minutes 2 tablespoons olive oil 1/4 cup chopped onion 1/4 sweet potato, peeled and grated 4 slices lean ham, finely chopped 1 teaspoon fresh chopped thyme 2 eggs Heat the olive oil in a medium skillet. Add the onion and cook until soft. Add the ham and sweet potatoes and cook until crisp. Stir and season with salt and pepper and stir in the thyme. 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 hash. 12.1g Carbs 40.7g Fat 33.2g Protein 546.6 Calories 12.1g Carbs 40.7g Fat 33.2g Protein 546.6 Calories Fats: 67%; Protein: 24%; Carbs: 9%
Lemon Basil Chicken Salad Stuffed Tomato Cook time: 10 minutes 1 medium tomato 1/2 cup chopped and cooked chicken breast 1 1/2 tablespoons olive oil 1 tablespoon Paleo mayonnaise 1 tablespoon chopped celery 1 tablespoon chopped onion 2 tablespoons chopped basil leaves 1 teaspoon lemon zest Slice the top off the tomato and scoop out the inside. Reserve for another use. Combine the remaining ingredients in a bowl, and season with salt and pepper. Stuff the chicken salad into the tomato and eat with a knife and fork. 10.2g Carbs 28g Fat 23.3g Protein 382.7 Calories 10.2g Carbs 28g Fat 23.3g Protein 382.7 Calories Fats: 65%; Protein: 24%; Carbs: 11%
Roasted Beet and Chopped Chicken Salad Cook time: 25 minutes 1/4 cup peeled and diced beets 2 tablespoons olive oil 1 cup finely chopped beet greens 1 cup baby spinach 1/2 cup cooked and chopped chicken breast 1/4 cup cup orange segments 7 walnut halves Preheat oven to 400 degrees F. Lay the beets on a parchment lined baking sheet and drizzle with half the olive oil. Season with salt and pepper, and roast until tender, about 20 minutes. Combine the beet greens and spinach in a bowl. Top with the chicken, orange segments, walnuts, and cooked beets. Drizzle with remaining olive oil before serving. 14.6g Carbs 39.1g Fat 26.7g Protein 503.8 Calories 14.6g Carbs 39.1g Fat 26.7g Protein 503.8 Calories Fats: 68%; Protein: 21%; Carbs: 11%
DAY 6 Turkey Breakfast Wraps Cook time: 10 minutes 2 slices bacon, chopped 1/4 cup chopped onion 1 clove garlic, minced 2 eggs, beaten 2 slices turkey breast Heat a skillet over medium heat. Add the bacon and onions and cook until onions are soft. Add the garlic and cook for 1 more minute. Add the eggs, scramble and continue cooking until cooked through. Season with salt and pepper, and serve the eggs wrapped in the sliced turkey. 9.3g Carbs 22.9g Fat 21.6g Protein 327.7 Calories 9.3g Carbs 22.9g Fat 21.6g Protein 327.7 Calories Fats: 63%; Protein: 26%; Carbs: 11%
Spicy Tuna and Spinach Cucumber Bites Cook time: 0 minutes 1 cup canned tuna, drained 1 cup finely chopped spinach 2 tablespoons celery 2 tablespoons Paleo mayonnaise 2 tablespoons olive oil 1 tablespoon capers 1 teaspoon chopped dill 1 teaspoon chili powder 1/2 cup sliced cucumbers 4 cherry tomatoes, sliced Combine all of the ingredients except the tomatoes and cucumbers in a large bowl. Stir until well combined and season with salt and pepper. Top the cucumbers with the cherry tomato slices and a spoonful of tuna salad, and serve. 15.7g Carbs 39g Fat 42.2g Protein 576.2 Calories 15.7g Carbs 39g Fat 42.2g Protein 576.2 Calories Fats: 60%; Protein: 29%; Carbs: 11%
Herbed Shrimp and Vegetable Skewers Prep time: 40 minutes Cook time: 10 minutes 2 tablespoons olive oil 2 tablespoons lemon juice 1 teaspoon Dijon mustard 1 tablespoon fresh chopped parsley 1 teaspoon fresh chopped thyme 1 teaspoon fresh chopped rosemary 12 large shrimp, peeled and deveined 1/2 small zucchini, cubed 5 small mushrooms 1/2 small bell pepper, cubed Combine the olive oil, lemon juice, mustard, and herbs in a large bowl. Add the shrimp and stir to coat. Marinate for 30 minutes. When ready to cook, preheat a grill or grill pan to medium high heat. Thread the shrimp with the vegetables on the skewers, and grill until vegetables are lightly charred and shrimp are pink, about 3-4 minutes per side. 10g Carbs 29.3g Fat 20.2g Protein 375.8 Calories 10g Carbs 29.3g Fat 20.2g Protein 375.8 Calories Fats: 69%; Protein: 21%; Carbs: 10%