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 Leftovers from C12 C12 Creamy Garlic Sauteed Chicken and Broccoli F12 Day 3 Steak, Eggs, and Sweet Potatoes Wilted Spinach Chicken Salad Leftovers from F12 G12 H12 F12 Day 4 Day 5 Day 6 Avocado and Sweet Potato Skillet Apple and Breakfast Meat Scramble Bacon and Root Vegetable Scramble Mediterranean Shrimp Salad Wraps Thai Chicken and Cashew Salad Chopped Chicken Salad Almond Crusted Chicken Salad J12 K12 L12 Sausage and Zucchini Skillet M12 N12 O12 Shrimp and Chicken Fajita Skillet D12 E12 I12 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 19 tbsp Olive oil 3 tbsp Paleo Mayonnaise 1 tbsp Balsamic Vinegar 1/4 cup Stewed Tomatoes (canned) 1 oz Cashew nuts 1/2 cup Coconut milk (canned) 3 tbsp Chili powder Salt and Pepper 1/4 cup Ground almonds 1 can (4.5 oz) Shrimp 1 tbsp Curry powder 1/2 tsp Cumin 1 tsp Honey 1 tbsp Coconut oil 1 tsp Dijon-style Mustard 3 tbsp Red wine vinegar 1/4 cup Salsa 1 tsp Oregano 2 tbsp Almond flour 1 jumbo Olive MEAT, FISH, POULTRY MEALS B12, C12, D12, E12, F12, G12, I12, K12, L12, N12, O12 K12 L12 O12 N12 C12, F12 B12, I12, J12 *all to taste L12 K12 A12 I12 H12 A12 H12 H12 B12 O12 C12 K12 MEALS FRESH HERBS AND PRODUCE 1/2 cup Zucchini 1/4 Avocado 1/2 cup Sweet potato 1 cup Cauliflower 1/2 cup Green bell peppers 1 cup Broccoli 3 tbsp Lemon juice (raw) 2 large Onions 1/2 cup Red bell peppers 4 cups Baby spinach 1 tbsp Sun-dried tomatoes 4 cherry Tomatoes 1/2 Turnip 2 tbsp Lime juice (raw) 1 tbsp Fresh Basil 3 cloves Garlic 1/2 cup Apples 1 1/2 Roma tomatoes 1/2 cup Carrots 1 tbsp Fresh cilantro 1/2 Parsnip O12 J12 MEALS G12, J12 C12 E12, I12 F12 11 Romaine leaves, or Green leaf K12 11 cups Shredded lettuce B12, L12, N12, E12 E12, F12, K12 A12, F12, G12, I12. L12, O12 I12, N12 A12, H12 K12 E12 D12 N12, B12 O12 C12, F12 M12 B12, E12 D12, N12 N12 D12 2 1/2 Chicken breasts (boneless, skinless) 1 3/4 cups cooked Chicken breast F12, I12, L12 H12, N12 REFRIGERATOR ITEMS MEALS 6 oz Turkey Italian sausage 1 lb Ground beef 1/4 Sirloin steak O12 B12, C12 G12 2 dozen eggs (organic, cage-free) A12, B12, C12, D12, G12, H12, J12, K12, L12, M12 13 slices Bacon D12, F12, H12, J12, M12 6 large Shrimp I12 2 Turkey breakfast sausage links M12
Curried Spinach Scramble week 12 day 1 BREAKFAST A12 1 5 minutes 10 minutes 9.9 9.9 31.3 31.3 23.2 23.2 401.1 401.1 68% 22% 10% 1 tablespoon Coconut oil 1/4 cup chopped Onions 1 tablespoon Curry powder 1 cup baby Spinach 3 Eggs Heat a small skillet over medium heat. Add the coconut oil, followed by the onions. Cook for 3-4 minutes and add the curry powder. Cook for 30 more seconds, add the spinach and stir. Add the eggs and scramble until cooked through. Season with salt and pepper and serve. Taco Salad with Fried Eggs week 12 day 1 LUNCH B12 2 5 minutes 10 minutes 8 ounces Ground beef 1 teaspoon Chili powder 4 cups chopped Lettuce 1 Tomato, chopped 1/4 cup Salsa 1 tablespoon Lime juice 2 Eggs 18.7 9.3 74.7 37.4 70.7 35.3 1022.1 511 65% 27% 8% Heat a skillet over medium heat. Add the ground beef and cook until no longer pink. Add the chili powder and season with salt and pepper. Drain. Combine half the lettuce, tomatoes, and salsa on a plate. Drizzle with the lime juice and top with half the ground beef. Reheat the skillet and add the olive oil. Add one egg and fry to your liking. Add it to the salad. Refrigerate remaining beef and vegetables for another salad and simply cook the second egg when ready to serve.
Meatloaf Muffins Topped with Mashed Cauliflower week 12 day 1 DINNER C12 2 20 minutes 30 minutes 14.3 7.1 72.2 36.1 71.6 35.8 991.1 495.5 1 tablespoon Olive oil 1/4 cup chopped Onions 1 clove Garlic, minced 1/2 pound Ground beef 2 tablespoons Almond flour 2 tablespoons Coconut milk 2 Eggs 1 cup chopped Cauliflower 65% 29% 6% Preheat oven to 400 degrees F. Heat a skillet over medium heat. Add the olive oil and the onions and cook until soft. Add the garlic and cook for another minute. Transfer to a bowl and let cool slightly. Continues below Meatloaf Muffins Topped with Mashed Cauliflower week 12 day 1 DINNER C12 2 25 minutes 30 minutes 14.3 7.1 72.2 36.1 71.6 35.8 991.1 495.5 65% 29% 6% Add the ground beef, almond flour and eggs and season with salt and pepper. Spray a muffin tin with cooking spray. Divide the mixture between four cups. Bake for 25-30 minutes until meat is cooked through. While the meatloaves are cooking, put the cauliflower in a microwavable bowl with a few drops of water. Cover and cook for 4-5 minutes, until tender. Remove from microwave and add the coconut milk. Season with salt and pepper and mash with a fork until smooth. When meatloaf muffins are done, top with the mashed cauliflower and serve.
Creamy Garlic Sautéed Chicken and Broccoli week 12 day 2 DINNER F12 2 10 minutes 20 minutes 15.2 7.6 72 36 67 33.5 968.8 484.4 66% 27% 7% 3 tablespoons Olive oil 1 tablespoons Lemon juice 1/4 cup chopped Onions 2 cloves Garlic, minced 1 Chicken breast, chopped 1 cup chopped Broccoli 1/4 cup Coconut milk 4 slices Bacon, cooked and crumbled Heat the olive oil over medium heat. Add the onions and cook until soft. Add the garlic and chicken and cook until chicken is browned on all sides. Add the broccoli and cook until tender, about 5 minutes. Add the coconut milk and lemon juice. Simmer for 5 more minutes. Stir in the broccoli, sprinkle the bacon on top, and serve. Steak, Eggs, and Sweet Potatoes week 12 day 3 BREAKFAST G12 1 10 minutes 20 minutes 11.8 11.8 31.7 31.7 34.4 34.4 467 467 69% 21% 10% 1 tablespoons Olive oil 1/4 cup chopped Onions 1/4 cup cubed Sweet potatoes 2 ounces Sirloin steak, cubed 3 Eggs Heat the olive oil in a large skillet over medium high heat. Add the onions and sweet potatoes and cook until potatoes are tender, about 6 minutes. Add the steak and cook until browned on all sides. Season with salt and pepper. Make three wells in the steak and vegetables and crack the eggs inside. Cook until eggs and steak are cooked to your liking.
Wilted Spinach Chicken Salad week 12 day 3 LUNCH H12 10.9 10.9 28.7 28.7 30.4 30.4 433.3 433.3 61% 29% 10% 3 strips Bacon, chopped 3 tablespoons Red wine vinegar 1 teaspoon Dijon mustard 1 teaspoon Honey 3 cups Baby spinach 1/4 cup chopped and cooked Chicken breast 2 hardboiled Eggs, quartered Heat a small skillet over medium heat. Add the bacon and cook until crisp. Remove the bacon from the pan with a slotted spoon, leaving the fat in the pan. Stir in the vinegar, mustard and honey. Stir until warmed through. Toss the dressing with the spinach until wilted and top with the cooked chicken and eggs. Sprinkle with the bacon and serve. Avocado and Sweet Potato Skillet week 12 day 4 breakfast J12 1 10 minutes 15 minutes 13.9 13.9 36.8 36.8 27.1 27.1 486.3 486.3 67% 22% 11% 3 strips Bacon, chopped 1/4 cup Sweet potato cubes 1 tablespoon Chili powder 3 Eggs, beaten 2 tablespoons cubed Avocado Heat a skillet over medium heat. Add the bacon and sweet potatoes and cook until potatoes are tender and bacon is crisp. Stir in the chili powder and season with salt and pepper. Add the eggs and cook until set. Top with the avocado cubes and serve.
Mediterranean Shrimp Salad Wraps week 12 day 4 lunch K12 16.5 16.5 36.9 36.9 34.3 34.3 533 533 1 (4.5 ounce) can Shrimp, drained 1 Jumbo olive, chopped 1 tablespoon chopped Sun dried tomatoes 3 tablespoons Paleo mayonnaise 1 tablespoon Olive oil 1 tablespoon Lemon juice 1 hard boiled Egg, finely chopped 3 large Lettuce leaves, in tact 62% 26% 12% Combine all ingredients except the lettuce leaves in a bowl. Mix well and season with salt and pepper. Serve in the lettuce leaves. Almond Crusted Chicken Salad week 12 day 4 DINNER L12 16.8 16.8 47.8 47.8 39.3 39.3 643.9 643.9 66% 24% 10% 1 10 minutes 25 minutes 1/4 cup ground Almonds 1/4 cup sliced Onion 1 Egg, beaten 4 Cherry tomatoes 1 Chicken breast 2 cups shreeded Lettuce 1 tablespoons Balsamic vinegar Preheat oven to 400 degrees F. Season the ground almonds with salt and pepper. Coat the chicken breast in the egg, followed by the almonds. Lay on a sheet pan and bake for 20-25 minutes, until browned and cooked through. Top the lettuce with the vegetables and the cooked chicken breast. Drizzle with oil and vinegar and serve.
Apple and Breakfast Meat Scramble week 12 day 5 BREAKFAST M12 11 11 32.3 32.3 31.3 31.3 459.6 459.6 63% 27% 10% 1 strip Bacon, chopped 2 Turkey breakfast sausage links, chopped 1/2 cup chopped Apples 3 Eggs, beaten Heat a non-stick skillet over medium heat. Add the bacon and sausage and cook until browned. Add the apples, continue cooking until soft. Add the eggs and scramble until cooked. Season with salt and pepper and serve. Thai Chicken and Cashew Salad week 12 day 5 LUNCH N12 15.4 15.4 42.2 42.2 28 28 541.3 541.3 69% 20% 11% 1 cup chopped Lettuce 1/4 cup shredded Carrots 1/4 cup sliced Red bell peppers 1/2 cup cooked and chopped Chicken breast 2 tablespoons raw Cashews 1 tablespoon chopped Cilantro 1 tablespoon Lime juice Top the lettuce with the carrots, bell peppers, chicken breast, cashews, and cilantro. Drizzle with the olive oil and lime juice, and serve.
Sausage and Zucchini Skillet week 12 day 5 DINNER O12 1 10 minutes 20 minutes 16.9 16.9 42.1 42.1 27.1 27.1 544.9 544.9 68% 20% 12% 6 ounces Turkey Italian sausages, chopped 2 tablespoons chopped Onions 1/2 cup chopped Zucchini 1 teaspoon dried Oregano 1/4 cup stewed Tomatoes 1 tablespoon fresh chopped Basil Heat a skillet over medium heat. Add the olive oil and the sausage and cook until browned. Add the onions and zucchini and cook until soft. Add the tomatoes and oregano. Season with salt and pepper and cook until heated through. Top with the basil and serve. Bacon and Root Vegetable Scramble week 12 day 6 BREAKFAST D12 1 15 minutes 20 minutes 7.3 7.3 37.7 37.7 31.4 31.4 492.9 492.9 69% 25% 6% 1 teaspoon Olive oil 2 tablespoons finely chopped Carrots 2 tablespoons finely chopped Turnips 2 tablespoons finely chopped Parsnips 2 strips Bacon, chopped 4 Eggs Preheat oven to 400 degrees F. Toss the vegetables with the olive oil and lay on a parchment lined baking sheet. Roast for 15-20 minutes, until tender. When veggies are done, heat a skillet over medium heat, and add the bacon. Cook until crisp and add the eggs and cooked vegetables. Stir until eggs are cooked, season with salt and pepper and serve.
Chopped Chicken Salad week 12 day 6 LUNCH E12 10.4 10.4 45.3 45.3 37.5 37.5 593.9 593.9 68% 25% 7% 4 cups shredded Lettuce 1/4 cup chopped Tomatoes 1/4 cup chopped Green bell peppers 1 cup cooked and chopped Chicken breast 1 tablespoon Lemon juice Toss the lettuce with the vegetables, and top with the chopped chicken. Drizzle with the olive oil and lemon juice and season with salt and pepper. Shrimp and Chicken Fajita Skillet week 12 day 6 DINNER I12 7.7 7.7 30.2 30.2 22.4 22.4 387.7 387.7 69% 23% 8% 1/2 Chicken breast, sliced 1/4 cup sliced Onion 1/4 cup sliced Red bell pepper 1/4 cup sliced Green bell pepper 1 teaspoon Chili powder 1/2 teaspoon ground Cumin 6 large Shrimp, peeled and deveined Heat the olive oil in a large skillet. Add the chicken and cook until browned. Add the onions and peppers and cook until soft. Add the spices and 1/4 cup water. Simmer for 5 minutes. Add the shrimp and cook until pink, about 3-4 more minutes. Serve.