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 Chicken and Cauliflower Day 3 Skillet Frittata with Artichokes and Sun Dried Tomatoes G9 Leftovers from E9 E9 Leftovers from Day 4 Day 5 Day 6 Ham and Vegetable Skillet with Poached Eggs Sausage and Vegetable Hash Bacon and Sweet Potato Omelet Broccoli and Cauliflower Egg Salad Crunchy Chicken Salad Chicken and Bacon Spinach Salad Lemon Roasted Salmon and Sweet Potatoes J9 K9 L9 Italian Ground Beef Skillet M9 N9 O9 Herb Crusted Roasted Pork Chop and Vegetables D9 H9 I9 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 MEALS FRESH HERBS AND PRODUCE MEALS 11 1 tbsp Olive oil, D9,, G9. H9, I9, J9, L9, M9, N9 1/2 cup Paleo Mayonnaise 1 tbsp Balsamic Vinegar 1 can (3.75 oz) Sardines 3/4 cup Almond flour 1 tsp Coconut oil Salt and Pepper 1 tsp Curry powder 2 tbsp Pine nuts 1 tbsp Mustard 1 1/2 tsp Cinnamon 2 tsp Cumin 1 tsp Vanilla extract 1/4 cup Marinara sauce 1/4 cup Pecans MEAT, FISH, POULTRY 2 1/2 Chicken breasts (boneless, skinless) 4 Chicken thighs 2 slices ham 17 slices Bacon 1 Pork loin chop 4 oz Ground beef 1 Italian sausage link 1 Salmon fillet MEALS, E9, H9, N9 J9 D9, E9, H9, K9, O9 I9 O9 M9 L9 B9, E9, K9, N9 H9 B9 *all to taste H9 E9, O9 N9 1/4 cup Blueberries 1 tbsp Dill 1/4 cup Zucchini 1 tbsp Cranberries 1 tbsp Lime juice (raw) 1/4 cup Artichoke hearts 5 Green olives 1/4 cup Asparagus 2 1/4 cups Cauliflower 1/4 cup Green bell pepper 1/4 cup Broccoli 1/4 cup Beets B9 1/4 cup Fresh cilantro 1 cup Cabbage E9 2 tbsp Sun-dried tomatoes G9, H9 4 Romaine lettuce leaves K9, N9 1 cup shredded Romaine lettuce 1 tbsp Lemon juice (raw) L9 H9, I9, J9, 1 1/2 Large onions K9, N9, O9 1 1/2 Large red bell pepper I9, J9, M9 3 1/4 cups Baby spinach 1 1/2 Sweet potatoes 1/2 medium Tomato 1 tbsp Chives 1/2 tbsp Fresh rosemary 1/2 tbsp Thyme 1/4 cup Avocado B9 J9 N9 G9 J9, K9, O9 K9 H9, M9 D9, I9, L9, M9 D9 I9 I9 REFRIGERATOR ITEMS 18 Eggs (organic, cage-free preferable) 1/2 cup Almond milk MEALS, B9, D9, E9, G9, J9, K9, M9 1 tbsp Celery N9
Blueberry Almond Pancakes week 9 day 1 BREAKFAST 2 5 minutes 5 minutes 27.2 13.6 67.5 33.8 42.9 21.5 894.4 447.2 3/4 cup Almond flour 3 Eggs 1 teaspoon Vanilla extract 1/2 teaspoon Cinnamon 1/2 cup Almond milk 1/4 cup fresh Blueberries Pinch salt 1 teaspoon Coconut oil 68% 19% 12% Combine all ingredients except the coconut oil in a large bowl. Stir until well combined. Heat the coconut oil in a non-stick skillet over medium heat. Spoon the batter in the skillet and flip when bubbly. Serve. Sardine and Beet Salad week 9 day 1 LUNCH B9 1 10 minutes 10 minutes 10.9 10.9 25.7 25.7 29.8 29.8 398.6 398.6 59% 30% 11% 2 tablespoons Paleo mayonnaise 1 tablespoon chopped fresh Dill 1/4 cup shredded raw beets 1 can boneless, skinless Sardines, chopped 1 hard boiled Egg, chopped Salt and Pepper Combine all ingredients in a large bowl. Stir well. Chill until ready to serve.
Grilled Curry Chicken Salad week 9 day 1 DINNER 1 10 minutes 15 minutes 12.5 12.5 38 38 27.8 27.8 490.6 490.6 68% 22% 10% 2 tablespoons Olive oil 1/4 Avocado, sliced 1 teaspoon Curry powder 1 tablespoon Lime juice 1 Chicken breast 1 cup shredded Romaine lettuce 1/4 cup sliced Green bell peppers 1/2 medium Tomato, chopped Preheat a gas or charcoal grill to medium high heat. Brush the chicken breast with half the olive oil and coat with the curry powder. Grill until charred on both sides, and cooked through, 10-15 minutes. Top the lettuce with the vegetables, sliced chicken, and drizzle with the remaining olive oil and lime juice. Creamy Cabbage Chicken Salad week 9 day 2 LUNCH E9 2 5 minutes 5 minutes 20.6 10.3 46.3 23.2 48.7 24.3 698.4 349.2 60% 28% 12% 1 cup shredded Cabbage 1/4 cup Paleo Mayonnaise 1/2 cup chopped cooked Chicken 2 hard boiled Eggs, chopped 4 slices Bacon, cooked and crumbled 1 tbsp Mustard Combine all ingredients in a large bowl and stir. Refrigerate until ready to serve.
Moroccan Chicken and Cauliflower week 9 day 2 DINNER 2 10 minutes 50 minutes 13.5 6.7 66.2 33.1 48.9 24.4 839.6 419.8 70% 23% 7% 4 Chicken thighs 1 1/2 cups chopped Cauliflower 1 teaspoon Cinnamon 2 teaspoon ground Cumin 1/4 cup chopped Cilantro 5 chopped green Olives Preheat oven to 400 degrees F. Toss all ingredients except the olives and cilantro in a large freezer bag. Lay on a parchment lined sheet pan and roast for 45-50 minutes, until chicken is cooked through and cauliflower is tender. Top with olives and cilantro before serving. Skillet Frittata with Artichokes and Sun Dried Tomatoes week 9 day 3 breakfast G9 1 5 minutes 10 minutes 8.3 8.3 21.4 21.4 22.8 22.8 311.3 311.3 61% 29% 10% 3 Eggs 1 tablespoon Sun dried tomatoes 1/4 cup Artichoke hearts Heat a small nonstick skillet over medium heat. Add the olive oil and eggs. Cook until edges of eggs are set and add the vegetables. Season with salt and pepper and continue cooking until eggs are set. Slide onto a plate and serve.
Ham and Vegetable Skillet with Poached Eggs week 9 day 4 BREAKFAST J9 1 10 minutes 15 minutes 7.9 7.9 26.2 26.2 24.9 24.9 363.2 363.2 64% 27% 9% 2 slices Ham, chopped 1/4 cup chopped Onion 1/4 cup chopped Bell peppers 1/4 cup sliced Asparagus 1/4 cup chopped Zucchini 2 Eggs Heat the olive oil in a medium skillet. Add the chopped ham and all vegetables. Season with salt and pepper and cook until ham is crisp and veggies are tender. 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. Broccoli and Cauliflower Egg Salad week 9 day 4 LUNCH K9 1 5 minutes 10 minutes 12 12 28.7 28.7 27.1 27.1 416.3 416.3 1/4 cup, finely chopped Broccoli 1/4 cup finely chopped Cauliflower 1/4 cup chopped Onion 2 hard boiled Eggs, chopped 4 slices Bacon, cooked and crumbled 1 tablespoon Paleo mayonnaise 2 large Lettuce leaves 62% 26% 12% Combine all ingredients except the lettuce in a large bowl. Season with salt and pepper and stir well. Chill until ready to serve, and serve in the lettuce.
Lemon Roasted Salmon and Sweet Potatoes week 9 day 4 DINNER L9 1 5 minutes 35 minutes 14.7 14.7 40.1 40.1 41.5 41.5 592.4 592.4 62% 28% 10% 1/2 cup diced Sweet potatoes 1 Salmon fillet 1 tablespoon Lemon juice Preheat oven to 400 degrees F. Toss the sweet potatoes with half the olive oil and season with salt and pepper. Lay on a parchment lined baking sheet and roast for 20 minutes. While potatoes are roasting, season the salmon fillet with salt and pepper and brush with the remaining olive oil. Drizzle with lemon juice. Lay on sheet pan with the potatoes and continue roasting, 10-12 minutes until salmon is cooked through. Serve. Sausage and Vegetable Hash week 9 day 5 BREAKFAST M9 1 10 minutes 10 minutes 17.5 17.5 46.8 46.8 29.6 29.6 609.5 609.5 69% 19% 12% 1/2 tablespoon Olive oil 1 link, Italian sausage, chopped 1/4 cup diced Sweet potatoes 1/4 cup chopped Onions 1/4 cup chopped Bell peppers 1 cup baby Spinach 2 Eggs, beaten Heat a large skillet over medium heat and add the olive oil. Add the diced sausage and sweet potatoes and cook until browned. Add the onions and pepper and cook until soft. Add the spinach, stir and add the eggs. Stir until eggs are cooked through and serve.
Crunchy Chicken Salad week 9 day 5 LUNCH N9 1 10 minutes 10 minutes 12.8 12.8 31.7 31.7 25.3 25.3 425.3 425.3 1/2 cup cooked, diced Chicken breast 2 tablespoons chopped Onions 1 tablespoon chopped Celery 1/4 cup chopped Pecans 1 tablespoon dried Cranberries 1 teaspoon Olive oil 1 tablespoon Paleo mayonnaise 2 Romaine lettuce leaves 65% 23% 12% Combine all ingredients except for the lettuce leaves in a bowl and stir well. Season with salt and pepper. Chill until ready to serve, and serve in the lettuce leaves. Italian Ground Beef Skillet week 9 day 5 DINNER O9 1 10 minutes 10 minutes 15.5 15.5 35.7 35.7 32.7 32.7 520.1 520.1 63% 25% 12% 3 strips Bacon, diced 1/4 pound Ground beef 1/4 cup chopped Onions 1/2 cup finely chopped Cauliflower 1/4 cup Marina sauce Heat a medium skillet over medium heat and add the bacon. Cook until crisp and add the ground beef and onions. Cook until beef is no longer pink in the center. Add cauliflower, pasta sauce and 1/2 cup water. Reduce heat to low and simmer until cauliflower is tender. Season with salt and pepper. Serve.
Bacon and Sweet Potato Omelet week 9 day 6 BREAKFAST D9 1 5 minutes 15 minutes 8.4 8.4 36.7 36.7 27.9 27.9 474.4 474.4 69% 23% 8% 3 Eggs 1/4 cup grated Sweet potato 2 slices Bacon, cooked and crumbled 1 tablespoon chopped Chives Heat a small nonstick skillet over medium heat. Add the olive oil and the eggs. Follow with the sweet potatoes. Cook for 5 minutes, top with the bacon and chives and fold over. Continue cooking until eggs are set. Serve. Chicken and Bacon Spinach Salad week 9 day 6 LUNCH H9 1 5 minutes 5 minutes 14.3 14.3 39.7 39.7 29 29 520.8 520.8 3 cups baby Spinach 1 tablespoon chopped Sun dried tomatoes 1/4 cup chopped Onions 2 tablespoons Pine nuts 1/4 cup cooked, diced Chicken breast 4 slices Bacon, cooked and crumbled 1 tablespoon Balsamic vinegar 67% 22% 11% Combine the spinach, tomatoes, onions, and pine nuts in a large bowl. Top with the chicken and bacon and drizzle with the oil and balsamic vinegar before serving.
Herb Crusted Roasted Pork Chop and Vegetables week 9 day 6 DINNER I9 1 10 minutes 40 minutes 11.9 11.9 40.1 40.1 41.1 41.1 577.7 577.7 63% 29% 8% 1/2 tablespoon chopped Thyme 2 tablespoons Olive oil 1/2 tablespoon chopped Rosemary 1 boneless Pork chop 1/4 cup diced Sweet potatoes 1/4 cup sliced Onions 1/4 cup sliced Red bell peppers Preheat oven to 400 degrees F. Combine the herbs in a small bowl. Rub the pork chop with the chopped herbs. Heat a large skillet over medium high heat and add half the oil. Sear the chop on both sides until browned. Lay on a parchment lined sheet pan. Toss the remaining oil with the vegetables and spread on the pan with the chop. Roast for 25-30 minutes until vegetables are tender and pork is cooked through. Serve.