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Meal Plan Week 17
Day 1
Breakfast Lunch Dinner
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Steak and Eggs with Vegetables
Leftovers from B17
Cheesy Baked Eggs and Cauliflower
Fried Eggs with Beets, Walnuts, Goat Cheese
Caramelized Onion and Mushroom Omelette
Sweet Potato Mozzarella and Egg Skillet
Pumpkin Chicken Salad
Chinese Chicken Salad
Leftovers from E17
Turkey and Cabbage Slaw
Avocado and Beet Saladwith Poached Egg
Southwestern SeafoodSalad
Roasted Squash and Bacon Salad with Poached Eggs
Turkey Burger with Poached Egg
Chopped Pizza Salad
Thai Chicken Skillet
Leftovers from L17
Spring Vegetable and Steak Stir Fry
A17 B17 C17
F17A1 E17
E17G17 I17
J17 K17 L17
M17 N17 L17
D17 H17 O17
B17
"Reward Day", Eat WhatYou Would Like!
"Reward Day", Eat WhatYou Would Like!
"Reward Day", Eat WhatYou Would Like!
Shopping List Week 17
PANTRY ITEMS MEALS
12 tbsp Extra virgin olive oil D17, F17, H17, I17, J17, K17L17, M17, N17, O17
FRESH HERB AND PRODUCE MEALS
1 cup Pumpkin puree (canned)
4 tbsp Paleo mayonnaise
2 tbsp Pecans
1 tbsp Cranberries (dried)
1 tsp Balsamic vinegar
1 tsp Pure maple syrup
3 tbsp Walnuts
1/4 cup Almonds
2 tbsp Sesame oil
1 tsp Hot sauce
1/4 cup Shrimp (canned)
1/4 cup Tuna (canned)
1/4 cup Crabmeat (canned)
1 tbsp Green chili peppers
2 tsp Red wine vinegar
1/2 tsp Oregano
3 tbsp Coconut oil
2 tbsp Fish sauce
1/2 cup Cashews
1 tbsp Apple cider vinegar
B17
B17, E17, H17
B17
B17
C17
C17
C17, J17, N17
E17
E17
G17
H17
H17
H17
H17
I17, K17
I17
L17
L17
L17
O17
1/4 cup Butternut squash
2 tsp Thyme leaves
1 Sweet potato
1/4 cup Mandarin oranges
4 tbsp Green onions
3/4 cup Carrots
3 1/2 cups Cabbage
3 tbsp Parsley
1/4 cup Cauliflower
3 tbsp Lime juice
A17, F17, M17
A17
A17, C17. F17, N17
B17
B17, H17, I17
A17, B17, D17, F17, I17, M17, O172 Onions
3/4 cup Mushrooms
1/4 cup Red bell pepper
7 cups Baby spinach
1 stalk Celery
6 large leaves and 3 cup Romaine lettuce
C17
C17, D17
D17
E17
E17, L17
E17, K17, L17
E17, K17, L17
F17, K17, M17
G17
H17, L17
I17
J17, N17
L17, O17
L17, O17
L17
L17
N17
N17
O17
O17
O17
4 cherry Tomatoes
1 Beet
2 cloves Garlic
2 tbsp Ginger
1 Hot green chili pepper
1 tbsp Cilantro
1/4 slice Avocado
1 tsp Lemon juice
1/4 cup Asparagus
1/4 cup Pea pods
1/4 cup Beet greens
Shopping List Week 17
16 Eggs (organic, cage-free preferable)
MEALSREFRIGERATOR ITEMS
1/2 cup Mozzarella cheese
1/4 cup Cheddar cheese
2 tbsp Goat cheese
1 cup Turkey breast
8 oz Beef sirloin steak
D17, I17
G17
J17
K17
A17, O17
A17, C17, D17, F17, G17, J17, M17, N17
MEAT, FISH, POULTRY MEALS
5 slices Bacon
4 lb Ground turkey
8 slices Pepperoni
1 link Italian sausage
B17, E17
C17, F17
F17
17
I17
5 Chicken breasts; boneless, skinless (meat only)
2 10 minutes 0 minutes
21.3 10.6
53.8 26.9
47.3 23.7
746.8 373.4
64% 25% 11%
Pumpkin Chicken SaladPumpkin Chicken Saladweek 17 – day 1 – LUNCH
1 10 minutes 15 minutes
7.3 7.3
32 32
32.6 32.6
447.9 447.9
64% 29% 7%
Steak and Eggs with VegetablesSteak and Eggs with Vegetablesweek 17 – day 1 – BREAKFAST
Ingredients• 1 tablespoon olive oil
• 1/4 cup chopped onions
• 1/4 cup chopped bell pepper
• 1/4 cup sliced mushrooms
• 4 ounces beef sirloin, cubed
• 1 egg
• 1 cup baby spinach
• Salt and pepper
DirectionsHeat the olive oil in a non-stick skillet. Add the onions, mush-
rooms and bell peppers. Cook until soft and add the steak. Cook
until browned, and add the egg. Fry until both the steak and egg
are cooked to your liking. Season with salt and pepper and
serve.
Week 17
Week 17
A17
B17
Ingredients
• 1 cup cooked, chopped chicken breast
• 1/4 cup canned pumpkin puree
• 1 tablespoon Paleo mayonnaise
• 2 tablespoons olive oil
• 2 tablespoons chopped pecans
• 1 tablespoon dried cranberries
• 1/4 cup chopped onion
• 1/4 cup chopped celery
• 4 large lettuce leaves, intact
• Salt and pepper
Directions
Combine all of the ingredients except the lettuce in a large
bowl. Season with salt and pepper and mix well. Serve the salad
in the lettuce leaves.
Roasted Squash andBacon Salad withPoached Eggs
Roasted Squash andBacon Salad withPoached Eggsweek 17 – day 1 – dinner
Week 17C17
1 10 minutes 25 minutes
14.9 14.9
36.1 36.1
25.1 25.1
472.7 472.7
67% 21% 12%
Ingredients
• 1/4 cup cubed butternut squash
• 1 teaspoon olive oil
• 1 teaspoon balsamic vinegar
• 1 teaspoon pure maple syrup
• 2 slices bacon, cooked and crumbled
• 1 tablespoon chopped walnuts
• 3 cups baby spinach leaves
• 1 teaspoon thyme leaves
• 2 eggs
• Salt and pepper
Directions
Preheat oven to 400 degrees F. Toss the squash with the oil, vinegar, maple syrup, and thyme. Season with salt and pepper.
Lay on a baking sheet and roast until tender, about 20-25 minutes. Meanwhile, toss the spinach with the walnuts and bacon.
About 5 minute before the squash is done, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Care-
fully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the salad with
the roasted squash.
Turkey Burger with Poached EggTurkey Burger with Poached Eggweek 17 – day 2 – DINNER
1 10 minutes 15 minutes
4.5 4.5
35.9 35.9
32.8 32.8
474.1 474.1
68% 28% 4%
Ingredients• 3 strips bacon, chopped
• 2 tablespoons chopped onion
• 1/4 cup sliced mushrooms
• 1/4 pound ground turkey
• 1 tablespoon chopped parsley
DirectionsHeat a skillet over medium heat. Add the bacon, onions and mushrooms and cook until onions are soft and bacon is crisp. Season with salt and pepper and add this to a bowl with the turkey. Add the parsley and mix well. Form into a patty. Add the olive oil to the same skillet and add the burger.Cook until browned on both sides and cooked through. Place the burger on top of the spinach. Before serving, crack the egg in a small bowl. Bring a pan of water to a simmer. Carefully add the egg and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the burger.
Week 17F17
2 10 minutes 0 minutes
26.2 13.1
69.3 34.7
52.2 26.1
918.2 459.1
67% 22% 11%
Chinese Chicken SaladChinese Chicken Saladweek 17 – day 2 – LUNCH E17
Week 17
Ingredients
• 1 cup chopped, cooked chicken breast
• 1/4 cup mandarin orange pieces
• 1/4 cup slivered almonds
• 2 tablespoons chopped green onions
• 2 tablespoons Paleo mayonnaise
• 1/4 cup shredded carrots
• 2 tablespoons sesame oil
• 2 cups shredded cabbage
• Salt and pepper
Directions
Combine all ingredients except the cabbage in a bowl and
season with salt and pepper. Mix well and serve on a bed of
cabbage.
• 1 teaspoon olive oil
• 1 egg
• 1 cup baby spinach
• Salt and pepper
1 10 minutes 0 minutes
13.1 13.1
37.8 37.8
25 25
489.7 489.7
69% 20% 11%
Chopped Pizza SaladChopped Pizza Saladweek 17 – day 3 – dinner I17
Week 17
1 10 minutes 25 minutes
3.1 3.1
30.7 30.7
28.7 28.7
401.3 401.3
68% 28% 4%
Ingredients
• 1 teaspoon olive oil
• 1/4 cup chopped cauliflower
• 3 eggs
• 1 teaspoon hot sauce
• 1/4 cup shredded cheddar cheese
• Salt and pepper
Directions
Preheat oven to 350 degrees F. Heat an oven proof skillet over
medium heat. Add the olive oil and the cauliflower and cook
until browned. Make three wells in the pan and crack the eggs in
the center.
Drizzle with the hot sauce, and top with the cheese. Bake for 20
minutes, until eggs are set and cheese is bubbly.
Ingredients
• 3 cups chopped Romaine lettuce
• 8 pepperoni slices, chopped
• 4 cherry tomatoes, halved
• 2 tablespoons sliced onions
• 1 Italian sausage link, cooked and sliced
• 2 tablespoons shredded mozzarella cheese
• 1 teaspoon olive oil
• 1 teaspoon red wine vinegar
• 1/2 teaspoon ground oregano
DirectionsTop the lettuce with the pepperonis, onions, tomatoes, sausage
and cheese. Drizzle with the oil and vinegar, sprinkle with the
oregano, and serve.
Cheesy Baked Eggs and CauliflowerCheesy Baked Eggs and Cauliflowerweek 17 – day 3 – BREAKFAST G17
Week 17
1 10 minutes 10 minutes
64% 30% 6%
Turkey and Cabbage SlawTurkey and Cabbage Slawweek 17 – day 4 – LUNCH K17
Week 17
7.1 7.1
28.5 28.5
29.8 29.8
403.8 403.8
1 10 minutes 30 minutes
69% 25% 6%
Fried Eggs with Beets, Walnuts, Goat Cheese
Fried Eggs with Beets, Walnuts, Goat Cheeseweek 17 – day 4 – breakfast J17
Week 17
5.2 5.2
26.3 26.3
21.8 21.8
339 339
Ingredients
• 1 teaspoon olive oil
• 1/4 cup cubed beets
• 2 eggs
• 1 tablespoon chopped walnuts
• 2 tablespoon goat cheese
• Salt and pepper
DirectionsPreheat oven to 400 degrees F. Toss the beets with half the
olive oil and season with salt and pepper. Lay on a sheet pan and
roast for 20-25 minutes, until tender. While the beets are roast-
ing, heat the remaining oil in a non-stick skillet and fry the eggs
to your liking. Top the beets with the walnuts, goat cheese, and
fried eggs.
Ingredients
• 1 cup cooked and shredded turkey breast
• 1 tablespoon olive oil
• 1 tablespoon Paleo mayonnaise
• 1 teaspoon red wine vinegar
• 1 cup shredded cabbage
• 1/4 cup grated carrots
• 1 tablespoon chopped parsley
• Salt and pepper
DirectionsCombine all ingredients in a bowl and season with salt and
pepper. Mix well and serve.
Ingredients
• 1 cup cooked and shredded turkey breast
• 1 tablespoon olive oil
• 1 tablespoon Paleo mayonnaise
• 1 teaspoon red wine vinegar
• 1 cup shredded cabbage
• 1/4 cup grated carrots
• 1 tablespoon chopped parsley
• Salt and pepper
DirectionsCombine all ingredients in a bowl and season with salt and
pepper. Mix well and serve.
2 10 minutes 20 minutes
Thai ChickenSkilletThai ChickenSkilletweek 17 – day 4 – dinner
Week 17L17
31 15.5
72.1 36
64.3 32.2
999.8 499.9
63% 25% 12%
Ingredients
• 3 tablespoons coconut oil
• 1 clove garlic, minced
• 2 teaspoons grated ginger
• 2 tablespoons chopped green onions
• 1 hot green chili pepper, seeded and minced
• 2 chicken breasts, sliced
• 1/4 cup grated carrots
• 1/2 cup shredded cabbage
• 2 tablespoons fish sauce
• 1 tablespoon lime juice
• 1/4 cup chopped cashews
• 1 tablespoon chopped fresh cilantro
Continue next page
Directions
Heat the coconut oil in a skillet over medium high heat. Add the garlic, ginger, and green onions and cook for 1 minute. Add
the chicken breast, cabbage, and carrots and cook until chicken is browned. Add the lime juice and fish sauce and cook for
another minute. Add the cashews and cilantro and serve.
1 10 minutes 15 minutes
10.6 10.6
25.9 25.9
19 19
336.2 336.21
66% 22% 12%
Ingredients
• 2 cups baby spinach
• 1/4 cup grated beets
• 1 tablespoon chopped walnuts
• 1/4 cup sliced avocado
• 1 teaspoon lemon juice
• 1 teaspoon olive oll
• 2 eggs
Directions
Top the spinach with the beets, walnuts, and avocado. Drizzle
with the lemon juice and olive oil.
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.
Avocado and Beet Salad with Poached Egg
Avocado and Beet Salad with Poached Eggweek 17 – day 5 – LUNCH N17
Week 17
Caramelized Onion and MushroomOmelette
Caramelized Onion and MushroomOmeletteweek 17 – day 5 – BREAKFAST
1 10 minutes 20 minutes
4.9 4.9
25.8 25.8
22.1 22.1
336.8 336.8
68% 26% 6%
Ingredients
• 2 teaspoons olive oil
• 1/4 cup sliced onions
• 1/4 cup sliced mushrooms
Directions
Heat a small skillet non-stick over medium heat. Add half the
olive oil and the onions. Cook until onions are beginning to turn
brown and soft. Season with salt and pepper and add the mush-
rooms.
Continue cooking until onions and mushrooms are well
browned and caramelized. Remove from pan and add the
remaining oil to the skillet. Add the eggs and cook until edges
are set. Add the mushrooms and onions to the eggs and fold the
omelette. When eggs are set transfer to a plate and top with the
parsley.
M17Week 17
• 3 eggs, beaten
• 1 tablespoon chopped parsley
• Salt and pepper
1 10 minutes 0 minutes
5 5
27.1 27.1
24.5 24.5
357.7 357.7
67% 27% 6%
Ingredients• 1/4 cup cooked, canned shrimp, drained
• 1/4 cup canned tuna, drained
• 1/4 cup canned crabmeat, drained
• 1 tablespoon diced green chili peppers
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1 tablespoon Paleo mayonnaise
• 1 tablespoon olive oil
• 2 tablespoons lime juice
• 2 large lettuce leaves, intact
• Salt and pepper
Directions
Combine all of the ingredients except the lettuce in a bowl.
Season with salt and pepper and serve in the lettuce leaves.
Southwestern Seafood SaladSouthwestern Seafood Saladweek 17 – day 6 – LUNCH H17
Week 17
1 10 minutes 25 minutes
11.5 11.5
31.1 31.1
21.4 21.4
407 407
69% 21% 10%
Ingredients• 1 tablespoon olive oil
• 2 tablespoons chopped onions
• 1/4 cup cubed sweet potatoes
• 1 teaspoon thyme leaves
• 2 eggs
• 1/4 cup shredded mozzarella cheese
• Salt and pepper
Directions
Preheat oven to 400 degrees F. Heat an ovenproof skillet over
medium heat. Add the olive oil and the onions and cook until
soft. Add the sweet potatoes and cook until browned on all
sides and add the thyme. Season with salt and pepper. Crack the
eggs in the skillet and top with the cheese. Bake for 15-20
minutes, until eggs are set, sweet potatoes are tender and
cheese is bubbly.
week 17 – day 6 – BREAKFAST D17Week 17
sweet potato mozzarella and egg skillet
sweet potato mozzarella and egg skillet
1 10 minutes 10 minutes
8.8 8.8
36 36
31.8 31.8
488.5 488.5
67% 26% 7%
Ingredients• 2 tablespoons olive oil• 4 ounces sirloin steak, sliced• 1/4 cup chopped onions• 1 clove garlic, minced• 1 tablespoon grated ginger• 1/4 cup chopped asparagus• 1/4 cup pea pods• 1/4 cup chopped beet greens• 1 tablespoon apple cider vinegar
DirectionsHeat the olive oil in a skillet over medium high heat. Add the
steak and cook until browned. Remove from pan and add the
onions, garlic and ginger. Stir and add the asparagus and pea
pods. Stir well and add the beet greens. Cook until wilted and
add the vinegar. Add the steak back to the pan, cook until
heated through and serve.
Spring Vegetable and Steak Stir FrySpring Vegetable and Steak Stir Fryweek 17 – day 6 – DINNER O17
Week 17