perfect meal plansperfectmealplans.s3.amazonaws.com/new-week11-za0.pdf · week11 week11 chicken,...

Week 11

PerfectMeal Plans

Meal Plan Week 11

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Curried Chicken Scramble

Leftovers from B11

Avocado and Poached Egg Salad

Broccoli, Sausage, and Pepper Breakfast Scramble

Roasted Asparagus Topped with Fried Eggs and Bacon

Open Face Bacon and Mushroom Omelet

Reward Day, Eat What You Would Like!

Spicy Beef and Bacon Lettuce Wraps

Meatball Lettuce Wraps

Leftovers from E11

Dijon Bacon and SeafoodSalad

Garlic Chicken and Vegetable Skillet

Strawberry Chicken Salad


Broccoli and Bacon StuffedChicken Breasts

Leftovers from C11

Chicken, Shrimp, and Vegetable Soup

Turkey Burger Spinach Salad

Chicken and Vegetable Fajitas

Ginger Salmon and Cauliflower Stew


A11 B11 C11

C11A1 E11

E11G11 I11

J11 K11 L11

M11 N11 O11

D11 H11 F11

B11

Shopping List Week 11

14 Eggs (organic, cage-free)

MEALSREFRIGERATOR ITEMSA11, D11, E11, G11, J11, L11,M11

6 1/2 Chicken breasts (boneless, skinless)

2 Breakfast Sausage links

1 lb Ground beef

4 oz Atlantic salmon

16 Bacon slices

4 large Shrimp

1/4 lb Ground turkey

1/4 lb Ground pork

MEAT, FISH, POULTRY MEALSA11, C11, I11,N11, O11, H11

FRESH HERBS AND PRODUCE MEALSPANTRY ITEMS MEALS

19 tbsp Olive oil C11, F11, G11, H11, I11, J11, K11, L11, M11, N11, O11

7 tbsp Paleo Mayonnaise

1 tbsp Balsamic Vinegar

1/4 can Shrimp

1/4 can Salmon

1/2 cup Coconut milk

3 tsp Chili powder

Salt and Pepper

4 tbsp Almond meal

1/4 can Tuna (canned in water)

1 tbsp Curry powder

1/2 tsp Cumin

2 tsp Ginger

1 tbsp Coconut oil

2 tbsp Dijon Mustard

1 tbsp Red wine vinegar

1 tsp Rosemary (dried)

1 cup Chicken stock

1/2 cup Marinara sauce

H11, K11

G11

K11

K11

A11, F11, N11

B11, O11

*all to taste

E11, L11

K11

A11

O11

F11

A11

F11, K11, L11

L11

E11

F11, I11

E11

1/4 cup Zucchini

1/4 Avocado

4 tbsp Celery

1 1/4 cups Cauliflower

1/4 cup Green bell peppers

1 1/2 cups Broccoli

J11, N11, O11

L11, N11

I11

G11, L11

H11

D11, L11, N11, O11

O11

E11

D11, I11, M11

G11, I11, M11

L11

B11, L11, N11, O11

O11

G11

H11, K11

A11, F11

L11

C11, J11, N11

1 tbsp Lemon juice (raw)

2 1/2 cups Onions

3/4 cup Red bell peppers

3 cups Baby spinach

1/4 cup Green beans

8 cherry Tomatoes

1/4 cup Strawberry

1 cup Mushrooms

1 tbsp Lime juice (raw)

4 Basil leaves

2 1/2 tsp Thyme

1 1/4 cups Asparagus spears

1/4 cup Cucumbers

8 Garlic cloves

17 Romaine lettuce leaves

H11

B11, C11, I11, K11, L11, O11

J11

B11, E11

F11

I11

L11

E11

B11, C11, D11, G11, K11, M11

1 cup Shredded lettuce

B11, E11, O11, H11

G11

Week 11

Week 11

2 10 minutes 30 minutes

16.7 8.3

59 29.5

63.9 32

856.6 428.3

62% 30% 8%

Spicy Beef and Bacon Lettuce Wraps

Spicy Beef and Bacon Lettuce Wrapsweek 11 – day 1 – LUNCH


9.7 9.7

48.6 48.6

48.9 48.9

657.4 657.4

65% 29% 6%

Curried Chicken ScrambleCurried Chicken Scrambleweek 11 – day 1 – BREAKFAST

Ingredients

• 1 tablespoons Coconut oil

• 1 Chicken breast, chopped into bite sized pieces

• 1/4 cup chopped Cauliflower

• 1 tablespoon Curry powder

• 3 Eggs, beaten

• 1/4 cup Coconut milk

• Salt and pepper

DirectionsHeat the coconut oil in a large skillet. Add the chicken, season with salt and pepper, and cook until browned on all sides. Add the cauliflower and curry powder. Continue cook-ing for an adittional minute and add the eggs. Scramble until eggs are cooked and add the coconut milk. Simmer for 5 minutes, until chicken is cooked through. Serve.

A11

B11

Ingredients

• 4 strips Bacon, chopped

• 1/2 pound Ground beef

• 1/2 cup chopped Onion

• 2 cloves Garlic, minced

• 2 teaspoons Chili powder

• 6 large Lettuce leaves, in tact

• Salt and pepper

DirectionsHeat a large skillet over medium heat. Add the bacon and cook until crisp and add the beef, onions, and garlic. Cook until onions are soft and beef is no longer pink. Drain and add the chili powder. Stir, season with salt and pepper and serve in the lettuce leaves.

Week 11

Week 11


62% 28% 10%

Meatball Lettuce WrapsMeatball Lettuce Wrapsweek 11– day 2– LUNCH E11


21.5 10.8

73.5 36.8

66.7 33.4

1012.2 506.1

65% 26% 9%

Ingredients

• 4 tablespoons Olive oil

• 1 cup chopped Broccoli

• Salt and pepper

• 4 slices Bacon, cooked and crumbled

DirectionsPreheat oven to 350 degrees F. Heat a large skillet over medium heat. Add half the olive oil and onions. Cook until onions are soft. Add the broccoli, season with salt and pepper, and cook for 2 minutes. Remove from pan and add the bacon. Using a sharp pairing knife, cut a slit along the thickest side of the chicken breasts. Carefully stuff the broc-coli mixture into the chicken and lay on a parchment lined baking sheet. Seal the edges with water and brush the chick-en with the remaining olive oil. Bake for 20-25 minutes, until cooked through and lightly browned on top.

Broccoli and Bacon Stuffed Chicken Breasts

Broccoli and Bacon Stuffed Chicken Breastsweek 11 – day 1– DINNER C11

25.9 12.9

73.1 36.5

75.1 37.6

1069.8 534.9

Ingredients

• 1/2 pound Ground beef

• 1/4 pound Ground pork

• 2 tablespoons Almond meal

• 1 teaspoon Basil leaves, chopped

• 1 teaspoon dried Rosemary

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Combine the beef, pork,

almond meal, egg, and spices in a large bowl. Season with salt

and pepper. Mix until just combined. Form into meatballs and

lay on a parchment lined baking sheet. Bake for 15-20

minutes, until cooked through. While meatballs are baking,

heat the marinara sauce. Serve the meatballs in the lettuce

leaves, topped with the sauce.

• 1 cup chopped Onion

• 2 Chicken breasts

• 1 Egg

• 1/2 cup Marina sauce

• 6 Lettuce leaves, in tact

Week 11

Week 11Chicken, Shrimp, and Vegetable SoupChicken, Shrimp, and Vegetable Soupweek 11– day 3 – DINNER


12.2 12.2

45.7 45.7

35.5 35.5

600 600

68% 24% 8%

Ingredients• 3 tablespoons Olive oil

• 1/4 cup chopped Onions

• 1/4 cup chopped Asparagus

• 1/4 cup chopped Green beans

• 1 Chicken breast, cut into bite sized pieces

• 4 large raw Shrimp, peeled and deveined• 1 teaspoon ground Thyme

DirectionsHeat a large saucepan over medium heat. Add the olive oil and chicken pieces and cook until browned on all sides. Add the onions, asparagus and green beans and cook until veggies are soft. Add the thyme and season with salt and pepper. Stir and add the chicken stock with 1/2 cup water. Bring to a boil and reduce to a simmer. Simmer for 10 minutes, until chicken is cooked through. About 5 minutes prior to serving, add the shrimp and simmer until shrimp is pink and cooked through.

I11


15.1 15.1

40 40

26.9 26.9

517.3 517.3

68% 20% 11%

Avocado and Poached Egg SaladAvocado and Poached Egg Saladweek 11– day 3 – BREAKFAST G11

Ingredients

• 1 cup shredded Lettuce

• 4 cherry tomatoes, halved

• 1/2 cup chopped Asparagus

• 1 tablespoon Balsamic vinegar


Directions

Combine the lettuce, tomatoes, asparagus, and bacon on a plate

or in a large bowl. Top with the avocado slices. 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.

Drizzle with oil and vinegar and serve.

• 1/4 Avocado, sliced

• 2 Eggs

• 1 tablespoon Olive oil

• Salt and pepper

• 1/2 cup Chicken stock• Salt and pepper

Week 11

Week 11


6.6 6.6

39.5 39.5

42.6 42.6

556.4 556.4

64% 31% 5%

Ingredients

• 1/4 can Salmon

• 1/4 can Shrimp

• 1/4 can Tuna

• 1 slice Bacon, cooked and crumbled

• 2 tablespoons chopped Onions

• 2 tablespoons chopped Celery

• 3 tablespoons Paleo mayonnaise

• 1 tablespoon Olive oil

• 1 teaspoon Dijon mustard

• Salt and pepper

Dijon Bacon and Seafood SaladDijon Bacon and Seafood Saladweek 11 – day 4 – LUNCH K11

DirectionsCombine all ingredients in a large bowl. Season with salt and

pepper. Stir and chill before serving.


17.4 17.4

39.8 39.8

37.8 37.8

577.9 577.9

62% 26% 12%

Ingredients

• 1 teaspoon Olive oil

• 2 breakfast Sausage links, sliced

• 1/4 cup chopped Broccoli

• 1/4 cup chopped Red bell peppers

• 2 Eggs, beaten

• Salt and pepper

DirectionsHeat a skillet over medium heat. Add the olive oil and the

sausage and cook until browned. Add the vegetables and

continue cooking until soft. Season with salt and pepper and

add the eggs. Scramble with a wooden spoon or spatula until

eggs are cooked through. Serve.

Broccoli, Sausage, & Pepper Breakfast Scramble

Broccoli, Sausage, & Pepper Breakfast Scrambleweek 11– day 4 – BREAKFAST J11

Week 11

Week 11


69% 21% 10%

Turkey BurgerSpinach SaladTurkey BurgerSpinach Saladweek 11– day 4 – DINNER L11

15 15

48.4 48.4

32.8 32.8

616.7 617.7

Directions

Heat a skillet over medium heat. Add 1/2 tablespoon of the

olive oil, followed by the onions, mushrooms, and garlic.

Cook until vegetables are soft and transfer to a medium

bowl. Add the turkey, mustard, egg, and ground almonds.

Season with salt and pepper. Mix lightly and form into a

patty. Add another 1/2 tablespoon olive oil to the pan and

add the turkey burger. Cook until browned on both sides and

cooked through. Toss the spinach with the remaining vegeta-

bles, top with the turkey burger and drizzle with the remain-

ing olive oil and vinegar.


69% 21% 10%

Turkey BurgerSpinach SaladTurkey BurgerSpinach Saladweek 11– day 4 – DINNER L11

15 15

48.4 48.4

32.8 32.8

616.7 617.7

Ingredients

• 2 tablespoons Olive oil

• 1/4 cup chopped Onions

• 1/4 cup sliced Mushrooms

• 1 clove Garlic, minced

• 1/4 pound ground Turkey

• 1 Egg, beaten

• 2 tablespoons Almond meal

• 1 teaspoon Dijon mustard

• 2 cups Baby spinach

• 1/4 cup sliced Cucumbers

• 4 cherry Tomatoes, halved

• 1/4 cup sliced Green bell peppers

• 1 tablespoon Red wine vinegar

• Salt and pepper

Continues below

Week 11

Week 11


14.1 14.1

37.6 37.6

33.5 33.5

511.4 511.4

64% 25% 11%

Ingredients• 2 tablespoons Olive oil• 3 cloves Garlic, minced• 1 Chicken breast, cubed• 1/4 cup chopped Broccoli• 1/4 cup sliced Mushrooms• 1/4 cup sliced Bell peppers• 1 cup baby Spinach• 2 tablespoons Coconut milk• Salt and pepper

DirectionsHeat a medium skillet over medium heat. Add the olive oil and the garlic and cook for 1 minute. Add the chicken and cook until browned. Add the vegetables and cook for 5 more minutes, stirring frequently. Stir in the coconut milk and simmer until chicken is cooked through.

Garlic Chicken and Vegetable SkilletGarlic Chicken and Vegetable Skilletweek 11– day 5 – LUNCH N11


8.3 8.3

31.4 31.4

23.9 23.9

400.9 400.9

69% 23% 8%

Ingredients• 1 tablespoon Olive oil

• 10 Asparagus spears

• 1 teaspoon ground Thyme

• 2 Eggs


• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Toss the asparagus with half

the olive oil and the thyme. Season with salt and pepper and

lay on a baking sheet. Roast for 10-15 minutes, until tender

and lightly charred. Heat the remaining olive oil in a non stick

skillet and add the eggs. Fry until they are cooked to your

liking. Top the roasted asparagus with the eggs and sprinkle

with the bacon crumbles.

Roasted Asparagus Topped with Fried Eggs and Bacon

Roasted Asparagus Topped with Fried Eggs and Baconweek 11– day 5 – BREAKFAST M11

Week 11

Week 11


3 3

27.7 27.7

25 25

359.5 359.5

69% 28% 3%

Ingredients

• 2 strips Bacon, chopped


• 1/2 teaspoon dried Thyme

• 3 Eggs, beaten

• Salt and pepper

DirectionsHeat a small nonstick skillet over medium heat. Add the

bacon and the mushrooms and cook until mushrooms are

soft and bacon is crisp. Add the thyme and season with salt

and pepper. Remove from pan. Pour in the eggs and cook

until edges are set. Add the mushroom mixture to the eggs

and continue cooking until eggs are cooked through. Slide

onto plate and serve.

Open Face Bacon and Mushroom OmeletOpen Face Bacon and Mushroom Omeletweek 11 – day 6 – BREAKFAST D11

Chicken and Vegetable FajitasChicken and Vegetable Fajitasweek 11– day 5 – DINNER


12.6 12.6

31.2 31.2

28.5 28.5

435.5 435.5

63% 26% 11%

Ingredients• 2 tablespoons Olive oil

• 1 Chicken breast, sliced

• 1/4 cup sliced Onions

• 1/4 cup sliced Bell peppers

• 2 cloves Garlic, minced


DirectionsHeat a skillet over medium high heat. Add the olive oil,

followed by the chicken. Cook until browned on all sides and

add the onions and bell peppers. Cook for 3-4 minutes and

add the garlic, zucchini, and mushrooms. Stir and add the

spices. Season with salt and pepper and add 1/4 cup water.

Simmer until vegetables are tender and chicken is cooked

through. Add the lime juice. Serve in the lettuce leaves.

O11

• 1/4 cup sliced Zucchini

• 1 teaspoon Chili powder

• 1/2 teaspoon Cumin

• 1 tablespoon Lime juice

• 3 large Lettuce leaves

• Salt and pepper

Week 11

Week 11


13.7 13.7

40.2 40.2

28.8 28.8

526.9 526.9

62% 22% 10%

Ingredients• 2 tablespoons Olive oil• 1 cup chopped Cauliflower• 1 tablespoon Dijon mustard• 2 teaspoons ground Ginger• 1/2 cup Chicken stock• 1 tablespoon Coconut milk• 4 ounces Salmon, cut into bite sized pieces• Salt and pepper

DirectionsHeat the olive oil in a saucepan and add the cauliflower. Cook until tender and add the ginger and mustard. Season with salt and pepper, add the stock, 1/2 cup water, and the coconut milk. Turn the heat down to low and add the salmon pieces. Simmer until fish is cooked through and cauliflower is tender, about 10 minutes. Serve.

Ginger Salmon and Cauliflower StewGinger Salmon and Cauliflower Stewweek 11– day 6 – DINNER F11


11.8 11.8

31.7 31.7

23.4 23.4

418.7 418.7

67% 22% 11%

Ingredients

• 1/2 cup chopped, cooked Chicken breast

• 4 tablespoons Paleo mayonnaise

• 2 tablespoons chopped celery

• 1/4 cup sliced Strawberries

• 1 tablespoon Lemon juice

• 2 teaspoons Olive oil

• 2 large Lettuce leaves, in tact

• Salt and pepper

Directions

Combine all ingredients in a bowl and mix, being careful not

to smash the strawberries. Season with salt and pepper and

serve in the lettuce leaves.

Strawberry Chicken SaladStrawberry Chicken Saladweek 11– day 6 – LUNCH H11

perfect meal plansperfectmealplans.s3.amazonaws.com/new-week11-za0.pdf · week11 week11 chicken,...

Documents