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 Egg Salad E10 Chicken Coconut Curry Stew Day 3 Eggs Baked in Bell Peppers G10 Leftovers from E10 E10 Leftovers from Day 4 Day 5 Spinach Salad with Fried Eggs Turkey Sausages with Apples and Bacon Southwestern Deviled Eggs Orange Roasted Salmon with Broccoli and Sweet Potatoes J10 K10 L10 Tuna and Bacon Arugula Salad Spinach Salad with Almond Crusted Tilapia M10 N10 O10 Day 6 Fresh Vegetable Frittata Shaved Brussels Sprout Salad Roasted Sweet Potatoes with Bacon and Poached Eggs D10 H10 I10 Day 7 Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like!
Shopping List PANTRY ITEMS 13 tbsp Olive oil 7 tbsp Paleo Mayonnaise 1 1/2 tbsp Balsamic Vinegar 1/4 cup Tomato sauce (canned) 1/2 tbsp Pine nuts 1 cup Coconut milk (canned) 6 Sardines (whole, boneless) 1 1/2 tsp Chili powder Salt and Pepper 2 tbsp ground Almonds 1/2 can Tuna (canned in water) 1 tsp Curry powder 1 1/2 tsp Cumin 1 tsp Garlic powder 1 tsp Ginger 1/2 tsp Oregano 3 tbsp Coconut oil 3 cups Chicken broth MEALS B10, C10, D10, E10, G10, H10, J10, L10, N10, O10 E10, N10 J10, L10 B10 H10 C10 B10, I10, K10 *all to taste O10 N10 B10, I10 B10 B10, I10 FRESH HERBS AND PRODUCE MEALS 1/4 cup Zucchini D10 1 Avocado A10, K10 1/2 small Apple M10 2 tbsp Celery E10, N10 1 cup Cauliflower 1 1/2 Green bell peppers B10, G10 1/2 cup Broccoli L10 1/2 tbsp Fresh cilantro K10 B10, D10, E10, 2 Onions, J10,K10, N10, O10 4 tbsp Lemon juice (raw) C10, H10, O10 2 cups shredded Lettuce C10 8 Romaine lettuce leaves B10, E10 1 tsp Parsley A10 1 1/2 Red bell peppers 6 cups Baby spinach 1 cup Arugula 1/2 Sweet potatoes 1 1/2 cups Cherry tomatoes 1/2 tbsp Orange juice (raw) C10, D10, J10, O10 N10 I10, L10 C10, J10 L10 1 tsp Lemon zest O10 MEAT, FISH, POULTRY 1 Chicken breast (boneless, skinless) 1 Salmon fillet 1 cup Crab meat 28 slices Bacon 6 oz Tilapia fillet 1/2 lb Ground turkey 2 Turkey sausage links MEALS L10 E10 A10, B10, C10, D10, E10, G10,H10, I10, J10, M10, N10 O10 B10 M10 2 tsp Lime juice (raw) 1 cup Brussels sprouts REFRIGERATOR ITEMS 16 Eggs (organic, cage-free) K10 H10 2 Roma tomatoes D10, K10, N10 1/4 Jalapeño pepper K10 MEALS A10, D10, E10, G10, H10, I10, J10, K10
Baked Egg Avocado with Bacon week 10 day 1 BREAKFAST A10 1 5 minutes 15 minutes 10.7 10.7 26.8 26.8 15.5 15.5 332 332 70% 18% 12% 1/2 Avocado 1 Eggs 2 slices Bacon, crumbled 1 teaspoon fresh chopped Parsley Preheat oven to 400 degrees F. Slice your avocado and remove the pit, saving the other half for another use. Lay on a baking pan. Season the inside of the avocado with salt and pepper and pour the egg inside. Bake for 10-15 minutes, until egg is cooked through. Top with bacon and parsley before serving. Turkey and Bacon Lettuce Wraps week 10 day 1 LUNCH B10 2 5 minutes 10 minutes 14.9 7.5 44.3 22.1 45.7 22.8 638.7 319.3 62% 29% 9% 1/2 teaspoon Chili powder 2 slices bacon, chopped 1/2 tsp Oregano, ground 1/2 lb Ground turkey 1/4 cup Tomato sauce 1/4 cup chopped Onions 4 large Lettuce leaves 1 teaspoon Garlic powder 1 teaspoon Cumin 2 tablespoons chopped Green bell pepper Heat a large skillet over medium heat. Add the olive oil, bacon, turkey, onions and bell peppers. Cook until meat is no longer pink. Add the tomato sauce and seasonings. Simmer over low heat for 10 minutes. Serve the turkey mixture inside the lettuce leaves.
Bacon and Sardine Salad week 10 day 1 DINNER C10 1 5 minutes 5 minutes 16.1 16.1 45.8 45.8 30.4 30.4 591.4 591.4 69% 20% 11% 2 cups chopped Romaine lettuce 1 cup Cherry tomatoes 1 cup sliced Red bell peppers 6 whole boneless Sardines 3 slices Bacon, cooked and crumbled 2 tablespoons Olive oil 1 tablespoon Lemon juice Add the lettuce, tomato and bell pepper to a large bowl or salad plate. Top with the sardines and bacon. Drizzle with the lemon juice and olive oil before serving. Bacon Crab and Egg Salad week 10 day 2 LUNCH E10 2 5 minutes 10 minutes 19.8 9.9 50 25 45.3 22.7 711.6 355.8 1 cup Crab meat 1 Hard boiled egg, finely chopped 3 slices Bacon, cooked and crumbled 2 tablespoons chopped Onions 1 tablespoon chopped Celery 4 tablespoon Paleo mayonnaise 4 large Lettuce leaves 63% 26% 11% Combine all the ingredients except the lettuce in a large bowl. Season with salt and pepper and stir until well combined. Serve in the lettuce leaves.
Chicken Coconut Curry Stew week 10 day 2 DINNER 2 10 minutes 25 minutes 27.6 13.8 85.6 42.8 66.2 33.1 1088.5 544.3 67% 23% 10% 2 tablespoons Coconut oil 1 cup chopped Spinach 1/4 cup chopped Onions 3 cups Chicken broth 1 teaspoon Curry powder 1 cup Coconut milk 1 teaspoon Ground ginger 1 cup chopped Cauliflower 1 cup cooked and chopped Chicken breast Heat a medium pot over medium heat and add the coconut oil. Add the onions and cook until soft. Add the curry powder and ginger and stir for 1 minute. Add the cauliflower and spinach and stir. Add the chicken broth and simmer for 10 minutes. Stir in the chicken and coconut milk, season with salt and pepper and simmer until chicken is heated through before serving. Eggs Baked in Bell Peppers week 10 day 3 breakfast G10 1 5 minutes 25 minutes 6.8 6.8 25.5 25.5 24.3 24.3 351.9 351.9 65% 27% 8% 1 Green bell pepper 1 teaspoon Olive oil 2 Eggs 3 slices bacon, cooked and crumbled Preheat oven to 400 degrees F. Slice the pepper in half and scoop out the seeds and membranes. Brush the inside with the olive oil and season with salt and pepper. Lay on a baking sheet. Crack one egg in each half and bake for 20-25 minutes until eggs are set. Sprinkle with crumbled bacon before serving.
Spinach Salad with Fried Eggs week 10 day 4 BREAKFASTJ10 1 10 minutes 10 minutes 11.4 11.4 31.5 31.5 22.9 22.9 416.7 416.7 67% 22% 11% 2 cups Baby spinach 4 Cherry tomatoes, halved 1/4 cup sliced Onions 2 Eggs 2 slices Bacon, cooked and crumbled 1 tablespoon Balsamic vinegar Arrange the spinach on a plate and top with the vegetables. Heat a skillet over medium heat and add the olive oil. Fry the eggs to desired doneness and season with salt and pepper. Top the salad with the eggs. Sprinkle with bacon and drizzle with balsamic vinegar. Southwestern Deviled Eggs week 10 day 4 LUNCH K10 1 5 minutes 10 minutes 9.5 9.5 23.6 23.6 20.5 20.5 328.4 328.4 64% 25% 11% 3 Hardboiled eggs 1/4 Avocado 2 teaspoons Lime juice 1/2 tablespoon chopped Onion 1/2 tablespoon chopped Jalapeño peppers 1/2 tablespoon fresh chopped Cilantro 1/4 Tomato, diced 1/2 teaspoon Chili powder Peel the hard boiled eggs and scoop out the middle. Add it to a bowl with the rest of the ingredients. Season with salt and pepper and mix well. Scoop the mixture back into the eggs and serve.
Orange Roasted Salmon w/ Broccoli and Sweet Potatoes week 10 day 4 DINNER L10 1 10 minutes 25 minutes 15.7 15.7 39.8 39.8 41.7 41.7 591.3 591.3 61% 28% 11% 1/2 tablespoon freshly squeezed Orange juice 1/2 tablespoon Balsamic vinegar 2 tablespoons Olive oil 1 Salmon fillet 1/2 cup chopped Broccoli 1/4 cup cubed Sweet potatoes Preheat oven to 400 degrees F. Combine the orange juice and vinegar with half the olive oil. Brush on the salmon and lay on a sheet pan. Toss the remaining olive oil with the broccoli and sweet potatoes and season with salt and pepper. Lay on the pan with the salmon. Roast for 20-25 minutes, until salmon is cooked through and vegetables are tender. Turkey Sausages with Apples and Bacon week 9 day 5 BREAKFAST M9 12.3 12.3 31.2 31.2 20.3 20.3 412.1 412.1 1 5 minutes 15 minutes 2 slices Bacon, chopped 1/2 small Apple, sliced 2 breakfast Turkey sausage links, sliced Heat a skillet over medium heat. Add the bacon and cook until crisp. Remove from pan and set aside. Add the apples and continue cooking until soft. Add the sausage and cook until browned. Add the bacon back to the pan, toss, and serve. 68% 20% 12%
Tuna and Bacon Arugula Salad week 10 day 5 LUNCH N10 1 10 minutes 10 minutes 14.6 14.6 38.8 38.8 31.7 31.7 533.5 533.5 1/2 can Tuna, drained 3 slices Bacon, cooked and crumbled 1/4 cup chopped Tomatoes 1 tablespoon chopped Onion 1 tablespoon chopped Celery 3 tablespoons Paleo mayonnaise 1 cup Arugula 65% 24% 11% Combine all ingrediens in a large bowl. Season with salt and pepper and chill before serving. Spinach Salad with Almond Crusted Tilapia week 10 day 5 DINNER O10 1 10 minutes 10 minutes 9.2 9.2 35.8 35.8 38.7 38.7 498.8 498.8 63% 30% 7% 1 Tilapia fillet 2 tablespoons Olive oil 1 tablespoon Lemon juice 2 tablespoons finely ground Almonds 1 teaspoon Lemon zest 2 cups Baby spinach 1/4 cup sliced Onions Preheat oven to 400 degrees F. Season the tilapia with salt and pepper. Brush with half the olive oil. Combine the lemon zest and ground almonds together in a small bowl and coat the fish. Lay on a baking sheet and bake for 8-10 minutes, until fish flakes easily with a fork. While the fish is cooking, top the spinach with the onions and drizzle with the remaining olive oil and lemon juice. Serve the fish on top of the spinach.
Fresh Vegetable Frittata week 10 day 6 BREAKFAST D10 1 10 minutes 15 minutes 12.9 12.9 40.4 40.4 32.6 32.6 539.8 539.8 67% 24% 9% 3 Eggs, beaten 1/4 cup chopped Onions 1/4 cup sliced Red bell peppers 1/4 cup sliced Zucchini 1 Tomato, diced 3 slices Bacon, cooked and crumbled Heat a small nonstick skillet over medium heat. Add the olive oil and the eggs and cook until edges are set. Add the vegetables and season with salt and pepper. Cover and cook for 5 minutes until vegetables are soft and eggs are cooked. Top with the cooked bacon and serve. Shaved Brussels Sprout Salad week 10 day 6 LUNCH H10 1 10 minutes 10 minutes 12.4 12.4 33.7 33.7 22.4 22.4 433.6 433.6 69% 20% 11% 1 cup shredded Brussels sprouts 2 slices Bacon, cooked and crumbled 2 Hardboiled eggs, quartered 1/2 tablespoon Pine nuts 2 tablespoons Lemon juice Shred the Brussels Sprouts and put the on a plate or in a bowl. Season with salt and pepper. Top wit then bacon, pine nuts, and hard boiled eggs. Drizzle with lemon juice and olive oil and serve.
Roasted Sweet Potatoes with Bacon and Poached Eggs week 10 day 6 DINNER I10 1 10 minutes 30 minutes 10.7 10.7 35.4 35.4 24.5 24.5 451.6 451.6 69% 21% 10% 1 tablespoon Coconut oil 1/2 teaspoon ground Cumin 1/4 cup cubed Sweet Potatoes 2 Eggs 1/2 teaspoon Chili powder 3 slices Bacon, cooked and crumbled Preheat oven to 400 degrees F. Toss the sweet potatoes with the coconut oil, seasonings and some salt and pepper. Lay on a parchment lined baking sheet and roast for 20-25 minutes, until tender. Right 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 sweet potatoes. Sprinkle with the bacon.