Perfect Meal Plansperfectmealplans.s3.amazonaws.com/New-Week17-vys.pdf · Top the beets with the...

PerfectMealPlans

Week 17

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!



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)

Recipes

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


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


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


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 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


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 egg

• 1 cup baby spinach

• Salt and pepper


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


3.1 3.1

30.7 30.7

28.7 28.7

401.3 401.3

68% 28% 4%

Ingredients


• 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 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


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


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


• 1/4 cup cubed beets

• 2 eggs


• 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 cup shredded cabbage

• 1/4 cup grated carrots


• 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 cup shredded cabbage



• Salt and pepper

DirectionsCombine all ingredients in a bowl and season with salt and

pepper. Mix well and serve.


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


• 1/2 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.


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


• 1/4 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


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


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


• Salt and pepper


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



• 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


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


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

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