Perfect Meal Plans
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!
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
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
Recipes
Baked Eggs with Tomatoes and Parmesan week 35 day 1 BREAKFAST A35 1 10 minutes 20 minutes 7.1 7.1 29.2 29.2 26.5 26.5 392 392 66% 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 15-20 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 B35 1 10 minutes 10 minutes 13.4 13.4 36.7 36.7 30.7 30.7 500.4 500.4 65% 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.
Bison Burger with Fried Egg and Quick Slaw week 35 day 1 DINNER C35 1 1 10 minutes 15 minutes 7.9 7.9 34.8 34.8 31.9 31.9 470.5 470.5 65% 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 D35 1 1 10 minutes 10 minutes 11 11 28.5 28.5 23.2 23.2 385.9 385.9 65% 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.
Almond Crusted Scallops and Asparagus week 35 day 2 LUNCH E35 1 10 minutes 10 minutes 15.8 15.8 40.1 40.1 27.8 27.8 516 516 67% 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 F35 1 10 minutes 20 minutes 9.8 9.8 38.2 38.2 35.9 35.9 522.9 522.9 65% 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.
Avocado and Cottage Cheese Omelet week 35 day 3 breakfastg35 1 10 minutes 10 minutes 8.7 8.7 36.5 36.5 35.4 35.4 499.5 499.5 65% 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 18.9 18.9 45 45 30.1 30.1 589.3 589.3 67% 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.
Crab and Noodle Soup week 35 day 3 dinner I35 1 10 minutes 15 minutes 8.1 8.1 28.8 28.8 24.6 24.6 388.9 388.9 66% 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 J35 1 10 minutes 10 minutes 9 9 24 24 23.3 23.3 338.2 338.2 63% 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.
Chilled Cucumber Soup with Shrimp week 35 day 4 lunch K35 1 120 minutes 10 minutes 18.1 18.1 37.5 37.5 34.6 34.6 549.6 549.6 1/2 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 L35 1 10 minutes 40 minutes 28.7 14.3 80.7 40.3 86 43 1177.5 588.8 61% 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, 30-35 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.
Ham and Cheddar Quiche week 35 day 5 breakfast M35 2 10 minutes 25 minutes 17.8 8.9 86.9 43.5 88.2 44.1 1207.6 603.8 65% 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, 15-20 minutes. Slice and serve warm. Sweet and Spicy Tropical Chicken Salad week 35 day 5 lunch N35 2 10 minutes 10 minutes 23.4 11.7 60.4 30.2 51.8 25.9 826.8 413.4 1 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.
Char Grilled Italian Chicken and Vegetable Kabobs week 35 day 6 dinner O35 1 120 minutes 20 minutes 12.4 12.4 30.9 30.9 29.3 29.3 442.6 442.6 63% 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.