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TRANSCRIPT
Meal Plan Week 5
Day 1
Breakfast Lunch Dinner
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Easy Breakfast Casserole
Leftovers from A5
Chopped Ham and Avocado Scramble
Mexican Baked Eggs
Italian Frittata
Chorizo and Sweet PotatoOmelet
Reward Day, Eat What You Would Like!
Asparagus Mozzarella Salad with Poached Egg
Leftovers from C5
Quick and Easy LettuceWraps
Mediterranean Shrimp Salad
Tuna Salad Stuffed Tomato
Crunchy Chicken Salad
Reward Day, Eat What You Would Like!
Italian Roasted Pork Loin
Grilled Shrimp and Artichoke Skewers
Grilled Spiced Pork Chops w/ Pepper and Pineapple Salad
Seared Lemon Pepper Salmon with Roasted Broccoli
Chicken and Veggie Skillet
Leftovers from O5
RewardDay, Eat What You Would Like!
A5 B5 C5
F5A1 C5
H5G5 I5
J5 K5 L5
M5 N5 O5
P5 Q5 O5
A5
Shopping List Week 5
PANTRY ITEMS MEALS
10 tbsp Olive oil 1 tbsp Paleo mayonnaise 1 tsp Balsamic Vinegar 1/4 tsp Cayenne Pepper 1/2 tsp Dijon-style Mustard 1 tsp Garlic powder 1/4 tsp Nutmeg 2 tsp Rosemary Salt and Pepper 1 tsp Oregano 1 tsp Sage 1 tsp dried basil1/2 tsp Tarragon 1/4 cup Chicken stock 1 tsp Hoisin sauce 2 tbsp Salsa1/2 cup Salsa Verde 3 Large olives 1/8 cup Pecans 1/8 cup Walnuts 1 ½ can Tuna (canned in water) 1/2 tsp Red pepper flakes 1 tsp Thyme 1 tbsp Tamari sauce
B5, F5, I5, J5, K5, L5, O5
Q5
B5
I5
B5
I5
C5
C5
all to taste
C5
C5
I5
Q5
O5
H5
P5
J5
M5
Q5
Q5
N5
H5
C5
H5
FRESH HERBS AND PRODUCE MEALS
2 Basil leaves 1 tsp Dill 1/4 tsp Ginger 1 Lemon (juice and zest) 1 tbsp Fresh mint1 Medium beefsteak tomato Fresh mint1/2 Avocado 1/4 cup Green grapes 3 large Olives 1/4 cup Pineapple 1/4 cup Artichoke hearts 1/2 cup Asparagus spears 1 ½ cup Broccoli 1 cup Carrots 1 tbsp Celery 1 cup Cucumber 2 tbsp Fresh cilantro 5 cloves Garlic 1 cup Green beans4 Boston Lettuce leaves (large)1/2 cup Mushroom 2 Onions1 tbsp Parsley 1/4 cup Red bell pepper1 cup Spinach 1/4 cup Sun-dried tomatoes1 Sweet potato1/4 cups Cherry tomatoes
B5
N5
H5
L5, K5, B5
K5
N5
K5
G5
Q5
M5
L5
F5
B5
L5
C5
N5
K5
J5
B5, F5, H5, O5
O5
Q5, H5
O5
A5, B5, C5, N5, O5
F5
I5
M5
M5
A5, P5
B5
F5, K5
MEALSREFRIGERATOR ITEMS14 Eggs (organic, cage-free preferable)
3 tsp Butter (organic, unsalted)
3/4 cup shredded Cheddar cheese
1/2 cup Cottage cheese
1 oz crumbled Feta cheese
5 oz Greek yogurt
1/2 cup shredded Mozzarella
2 tbsp grated Parmesan cheese
1/4 cup shredded Swiss cheese
1/4 cup Whole milk
1 oz Monterey Jack cheese
A5, P5, G5, J5,M5
P5, G5, M5
A5, G5
A5
F5
K5, N5
B5
M5
A5
G5
J5
MEAT, FISH, POULTRY MEALS1½ Chicken breasts (boneles, skinless) 1 slice Ham 2 oz Pork and beef chorizo 4 strips Bacon 1 (6 oz) Pork loin chop8 oz Pork loin roast1/4 lb Ground beef (grass-fed)1 (4 oz) Salmon fillet 20 large Shrimps
Q5,O5
G5
P5
A5
I5
C5
H5
L5
F5, K5
1 cup Shredded lettuce
5 tbsp Half and half M5, O5
Week 5
Week 5
1 10 minutes 10 minutes
11.3 11.3
32 32
22 22
413.7 413.7
68% 21% 11%
AsparagusMozzarella Salad with Poached Egg
AsparagusMozzarella Salad with Poached Eggweek 5– day 1 – LUNCH
2 10 minutes 25 minutes
25.9 12.9
70.4 35.2
64 32
994.6 497.3
64% 26% 10%
Easy Breakfast CasseroleEasy Breakfast Casseroleweek 5– day 1 – BREAKFAST
Ingredients• 4 slices bacon, uncooked
• 1/4 cup chopped onion
• 4 eggs
• 1/2 sweet potato, peeled and shredded
• 1/2 cup shredded cheddar cheese
• 1/2 cup cottage cheese
• 1/4 swiss cheese, shredded
DirectionsChop the bacon. In a large skillet, cook bacon and onion until
bacon is crisp; drain. In a large bowl, combine the remaining
ingredients; stir in bacon mixture. Transfer to a greased 1 quart
casserole dish or crock. Bake, uncovered, at 350° for 20-25
minutes or until a knife inserted near the center comes out
clean. Let stand for 10 minutes before cutting.
A5
B5
Ingredients• 1/4 cup cherry tomatoes
• 1/2 cup asparagus spears
• 1/2 cup shredded mozzarella cheese
• 1/4 cup sliced onions
• 2 basil leaves, sliced
• 1 teaspoon balsamic vinegar
DirectionsIn a large saucepan, bring 1/2 in. of water to a boil. Add aspara-gus; cover and boil for 3 minutes. Drain and immediately place asparagus in ice water. Drain and pat dry. Transfer to a large bowl. Add the cheese, tomatoes, onion and basil. In a small bowl, whisk the oil, vinegar, garlic, salt, mustard and pepper. Pour over salad; toss to coat. Drizzle with lemon juice. 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 add to the salad.
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1/2 tsp dijon mustard
• 1/4 tsp pepper
• 1 teaspoon lemon juice
• 1 dash salt
Week 5
Week 5
2 5 minutes 100 minutes
22.6 11.3
57 28.5
56.1 28.1
831.6 415.8
62% 27% 11%
Italian Roasted Pork LoinItalian Roasted Pork Loinweek 5– day 1 – dinner
1 10 minutes 10 minutes
8.9 8.9
21.2 21.2
22.9 22.9
315.3 315.3
60% 29% 11%
Ingredients
• 12 large shrimp
• 1/4 cup artichoke hearts
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon chopped fresh parsley
• 1/2 cup shredded lettuce
• 1 ounce crumbled feta cheese
Directions
Toss the shrimp and artichoke hearts with the olive oil, garlic,
and parsley. Thread on skewers. Preheat a gas or charcoal grill
to medium-high heat. Grill the skewers until shrimp is pink and
cooked through, about 2-3 minutes per side. Serve the skewers
on a bed of lettuce, topped with the feta cheese.
C5
Grilled Shrimp and Artichoke SkewersGrilled Shrimp and Artichoke Skewersweek 5– day 2 – DINNER F5
Ingredients
• 2 tsp dried rosemary
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp sage
• 1/4 tsp nutmeg
DirectionsPreheat oven to 350 degrees. Combine the rosemary, oregano,
thyme, sage, nutmeg, salt and pepper in a small bowl. Lay the
roast on a shallow roasting pan and cut slits into the fat. Rub the
spice mixture over the roast, coating evenly. Add the carrots and
onions to the pan. Bake for about 1 hour 40 minutes. Remove
from oven and allow the roast to rest for 10-15 minutes before
slicing and serving.
• 2 tsp salt
• 1/4 tsp pepper
• 8 oz pork loin roast
• 1/2 cup onions
• 1 cup sliced carrots
Week 5
Week 5
1 10 minutes 10 minutes
8.6 8.6
23.3 23.3
24 24
338.7 338.7
62% 28% 10%
Ingredients
• 1/4 pound ground beef (grass-fed)
• 1/4 teaspoon ground ginger
• 1 clove garlic, minced
• 1 tbsp Tamari sauce
• 1 teaspoon Hoisin sauce
• 1/4 tsp red pepper flakes
• 3 Boston lettuce leaves
Directions
Heat a skillet over medium heat. Add the ground beef and garlic
and cook until mixture is no longer pink in the center. Drain. Add
the ginger, soy sauce, hoisin, pepper, and red pepper flakes.
Serve the meat mixture in the lettuce leaves.
1 5 minutes 10 minutes
13.9 13.9
43.9 43.9
29.7 29.7
556.3 556.3
69% 21% 10%
Chopped Ham and Avocado ScrambleChopped Ham and Avocado Scrambleweek 5– day 3– breakfast G5
Ingredients
• 2 extra large eggs
• 1/4 cup whole milk
• 1 slice ham, chopped
• 1 teaspoon butter
• 1/2 avocado, sliced
• 1/4 cup shredded cheddar
Directions
Whisk the eggs with the milk. Add the chopped ham. Heat a
nonstick skillet over medium heat. Add the butter, followed by
the egg mixture. Scramble, until cooked through. Top with the
avocado slices and shredded cheese.
Quick and Easy Lettuce WrapsQuick and Easy Lettuce Wrapsweek 5– day 3– LUNCH H5
Week 5
Week 5
Grilled Spiced Pork ChopsGrilled Spiced Pork Chopsweek 5– day 3 – DINNER
1 5 minutes 15 minutes
2.9 2.9
20.4 20.4
16.5 16.5
261.5 261.5
64% 26% 10%
Ingredients
• 6 oz pork loin chop • 1/4 cup chopped pineapple
• 1 1/2 tbsp olive oil • 1/4 cup chopped red bell pepper
• 1 tsp garlic powder
• 1 tsp dried basil
• 1/4 tsp cayenne pepper
DirectionsCombine 1 tablespoon of olive oil with the garlic powder,
cayenne, and basil. Rub the pork chop liberally with the mixture.
Preheat a gas or charcoal grill to medium-high heat. Add the
pork chop and grill until done, about 6-8 minutes per side. For
the salad, combine the pineapple and bell pepper in a small bowl
and toss with 1/2 tablespoon of olive oil. Season with salt and
pepper and serve with the pork chop.
I5
1 10 minutes 15 minutes
12.1 12.1
34.5 34.5
28.3 28.3
480.2 480.2
66% 24% 10%
Mexican Baked EggsMexican Baked Eggsweek 5– day 4 – BREAKFAST J5
Ingredients
• 1/2 cup salsa verde
• 1/2 tbsp olive oil
• 2 extra large eggs
• Salt and pepper
• 1 oz Monterey jack cheese
• 2 tbsp fresh cilantro
DirectionsPreheat oven to 400 degrees. Lightly coat a small oven proof
skillet or casserole dish with olive oil. Add the salsa verde to the
dish and use a spoon to make three small wells. Crack the eggs
into the wells in the salsa. Season with salt and pepper and bake
for 15 minutes until the egg whites are cooked. Remove from
oven, top with cheese and bake until cheese is melted. Garnish
with the fresh cilantro and serve
Week 5
Week 5
1 5 minutes 0 minutes
5.8 5.8
17.1 17.1
13.1 13.1
228.2 228.2
67% 23% 10%
Ingredients
• 8 large shrimp
• 1 tbsp fresh mint, chopped
• 1 tsp lemon juice
• 1 tbsp olive oil
• 1 cup chopped cucumber
• 1 oz plain Greek yogurt
• 1/2 cup shredded lettuce
Directions
Combine the shrimp with the mint, lemon juice, olive oil, cucum-
ber and yogurt. Season with salt and pepper. Serve the salad on
a bed of shredded lettuce.
Mediterranean Shrimp SaladMediterranean Shrimp Saladweek 5– day 4 – LUNCH K5
1 5 minutes 15 minutes
9.8 9.8
37.4 37.4
27.8 27.8
487 487
69% 23% 8%
Ingredients
• 1 4-oz salmon fillet • 1 tsp lemon zest
• 2 tbsp olive oil • Salt and pepper
• 1 1/2 cups chopped broccoli
DirectionsPre-heat oven to 400 F. Toss the broccoli with 1 tablespoon of
olive oil and season with salt and pepper. Lay on a baking sheet
and bake for 20-25 minutes, until broccoli is lightly browned
and tender. While broccoli is baking, season the salmon with the
salt, pepper, and the lemon zest. Heat a medium skillet over
medium-high heat. Add 1 tablespoon of olive oil, followed by
the fish. Cook until fish lifts easily with a spatula, about 6
minutes. Flip and cook until salmon is browned on both sides
and cooked through. Serve with the roasted broccoli.
Seared Lemon Pepper SalmonSeared Lemon Pepper Salmonweek 5– day 4 – DINNER L5
Week 5
Week 5
1 5 minutes 10 minutes
11.9 11.9
34.7 34.7
28.4 28.4
461.8 461.8
66% 24% 10%
1 5 minutes 5 minutes
10.6 10.6
13.7 13.7
73.8 73.8
477 477
64% 27% 9%
Ingredients• 1 tbsp chopped onions
• 1 tbsp chopped celery
• 2 tsp chopped fresh dill
• 1 1/2 cans tuna, drained
• 4 oz plain Greek yogurt
• 1 medium beefsteak tomato
• Salt and pepper
DirectionsCombine the onions, celery, dill, tuna, and yogurt in a medium
bowl. Season with salt and pepper. Cut the top off of the tomato
and remove the insides carefully with a spoon. Stuff the tuna
salad in the tomato and eat with a knife and fork.
Italian FrittataItalian Frittataweek 5– day 5 – BREAKFAST M5
Tuna Salad Stuffed�TomatoTuna Salad Stuffed�Tomatoweek 5– day 5 – LUNCH N5
Ingredients
• 3 extra large eggs
• 1 tbsp half and half
• 1 tbsp butter
• 1 cup fresh spinach
• 1/4 cup sun-dried tomatoes
• 3 large olives, pitted and sliced
• 2 tbsp grated Parmesan cheese
• Salt and pepper
Directions
Beat the eggs with the half and half. Heat a small non-stick
skillet over medium heat and add the butter. Add the eggs to the
pan, followed by the spinach, sun-dried tomatoes, and olives.
Cook until eggs are set, about 5-6 minutes. Season with salt and
pepper, and top with the Parmesan cheese before serving.
Week 5
Week 5
2 10 minutes 20 minutes
21.4 10.7
75.5 37.7
68.8 34.4
1,035 517.5
65% 26% 9%
Ingredients
• 3 tbsp olive oil
• 1/2 cup sliced onions
• 1 cup sliced mushrooms
• 1 cup sliced green beans
• 1 chicken breast, cut into bite sized pieces
DirectionsHeat a large skillet over medium-high heat. Add the olive oil,
followed by the chopped chicken. Cook until chicken is
browned. Add the onions, mushrooms, and green beans. Season
with salt and pepper. Cook until veggies are soft, about 6
minutes. Add the garlic, and stir for 1 minute. Add the stock and
half and half and cook 2 more minutes, until liquid is reduced by
half. Serve.
Chorizo and Sweet Potato OmeletChorizo and Sweet Potato Omeletweek 5– day 6 – BREAKFAST
1 5 minutes 15 minutes
17.5 17.5
50 50
36.4 36.4
664.8 664.8
68% 22% 10%
Ingredients
• 1 tbsp butter
• 3 extra large eggs
• 3 tbsp water
• 1/2 sweet potato, peeled and shredded
• 2 oz pork and beef chorizo, cooked
• Salt and pepper
• 2 tbsp Salsa
Directions
Beat the eggs with the water. Heat a small non-stick skillet over
medium-low heat and add the butter. Add the eggs and cook for 1
minute until edges are set. Add the sweet potatoes and cooked
chorizo, season with salt and pepper, and fold over. Continue
cooking until eggs are set. Serve topped with the salsa.
Chicken and Veggie SkilletChicken and Veggie Skilletweek 5– day 5 – DINNER O5
P5
• 2 clove garlic, minced
• 4 tbsp half and half
• 1/4 cup chicken stock
• Salt and pepper
Week 5
1 10 minutes 20 minutes
12 12
23 23
17.4 17.4
324.6 324.6
65% 21% 14%
Ingredients
• 1/2 chicken breast
• 1 tbsp Paleo mayonnaise
• 1/8 cup pecans, halves
• 1/8 cup walnuts, halves
Directions
Bring a pot of water to a boil and reduce to a low simmer. Add
the chicken breast and cook until done, about 10 minutes.
Remove from pan, allow to cool, and shred or chop. Combine
the cooked chicken with the rest of the ingredients and serve
on top of the lettuce.
Crunchy Chicken SaladCrunchy Chicken Saladweek 5– day 6 – LUNCH Q5
• 1/2 teaspoon dried tarragon
• 1/4 cup green grapes, halved
• Salt and pepper, to taste
• 1 Lettuce leaf
BONUS RECIPE
Week 5BONUS RECIPE
Ingredients for this bonus recipe are not included in your shopping l ist as most of them are staples you most l ikely have on hand.
6 10 minutes 0 minutes
19 3.2
81.3 13.6
0.8 0.1
807 134.5
90% 0% 10%
Orange Balsamic VinaigretteOrange Balsamic Vinaigrette
Ingredients
• 6 tablespoons olive oil
• 4 tablespoons balsamic vinegar
• 1 clove garlic, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon orange zest
• 1 teaspoon honey
• 1/2 teaspoon thyme leaves
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
Directions
Put all ingredients in a jar, cover, and shake until well combined.
Store in the fridge for up to 3 days.