New Week128 sno
Perfect Meal Plans Week 128
Meal Plan
Breakfast Day 1 Day 2 Day 3
Week 128
Lunch
Paleo Crustless Quiche
Parmesan Chicken and Asparagus Skillet A
Leftovers from A
B
Sweet and Savory Chicken Salad A1 A
Southwest Spinach Scramble
Day 5 Day 6
K
Sweet Potato and Bacon Sauté with Poached Eggs
Shredded Carrot and Apple Chicken Salad
M
N
Crunchy Egg Salad Wraps
D
Day 7
C
F
Roasted Sweet Potato and Chicken Spinach Salad
J
Reward Day, Eat What You Would Like!
Leftovers from C
E
Parmesan and Broccoli Chicken Salad
Italian Scramble
C
Spiced Roasted Chicken and Root Vegetables
Leftovers from E
Spring Vegetable and Goat Cheese Omelet
Creamy Chicken and Mushrooms with Cauliflower Rice
E
G
Day 4
Dinner
L
Poached Salmon and Asparagus O
Chinese Chicken Skillet
H
Reward Day, Eat What You Would Like!
I
Reward Day, Eat What You Would Like! Q3
Shopping List
PANTRY ITEMS
MEALS
Week 128
FRESH HERB AND PRODUCE
MEALS
Salt and Pepper
All to taste
2 medium Sweet potato
L, M
1 1/8 cup Extra virgin olive oil
A, B, C, D, F, G, J, L, N
2 tbsp Parsley
N,O
2 1/2 tsp Cumin
F, G
1 1/2 cup Onions
B, D, E, G, H
1/2 tsp Dried rosemary
D
1 cup Asparagus
B, J, O
1/2 tsp Dried basil
D
3 tsp Thyme leaves
B, C, M
1 1/4 cup Paleo mayonnaise
E, H, K, L, N
6 tbsp Lemon juice
B, L, N, O
2 1/2 tbsp Dijon-style mustard
E, H, K
1 cup Mushrooms
C
1 1/2 tsp Chili powder
F, G
1 1/4 cup Cauliflower
C, H
1 tbsp Sunflower seeds
H
4 cloves Garlic
D, G, I
3 tbsp Sesame oil
I
1/4 cup Artichoke
D
1/4 cup Almonds
I
3 cups Baby spinach
D, G, L
1 cup Vegetable broth
O
1/2 cup Celery
E, H
1/4 tsp Peppercorns
O
1/4 cup Grapes
E
1/4 cup Turnips
F
1/4 cup Beets
F
4 medium Carrots
A,F, I, K, N
2 medium Red bell pepper
G, L, P
2 cups Cabbage
H, I
MEAT, FISH, POULTRY 8 Chicken breasts (meat only) 19 Bacon slices
MEALS B, C, E, I, K, L, N A, D, E, K, M
2 Chicken thighs
F
3 tbsp Green onions
I
6 oz Salmon fillet
O
1 tbsp Ginger root
I
1 small Tangerine
I
1/4 cup Pea pods
J
1/4 cup Broccoli
K
1/4 cup Red onions
L
2 medium Zucchini
A, P
1/4 cup Apples
N
REFRIGERATOR ITEMS 2 dozen
(organic, cage-free preferable)
MEALS A, D, G, H, J, M
5 tbsp Parmesan cheese
B, D, K
1/2 cup Coconut milk
C
1/4 cup Monterey Jack Cheese
G
4 tbsp Goat cheese
J, M
Recipes
Paleo Crustless Quiche week 128 – day 1 – BREAKFAST
2
20 minutes
A
Week 128
35 minutes
Ingredients • 1 zucchini, grated • 1 carrot, grated • 1 teaspoon salt 19.9
10
57.8
28.9
56
28
812.2
406.1
63%
27%
10%
• 6 eggs, beaten • 1 tablespoon olive oil • 3 slices bacon, cooked and crumbled Directions Preheat oven to 400 degrees F. Combine the carrots and zucchini in a large bowl and sprinkle with salt. Allow to sit for about 10 minutes and drain well. Toss with the eggs and spread in a small casserole dish greased with the olive oil. Bake for 30-35 minutes until eggs are cooked. Remove from oven and sprinkle with the cooked bacon. Serve.
Parmesan Chicken and Asparagus Skillet
67%
6.4
6.4
33
33
30.8
30.8
443.5
443.5
28%
5%
Week 128
week 128 – day 1 – LUNCH
B
1
15 minutes
10 minutes
Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup sliced onions • 1/2 cup chopped asparagus • 1 teaspoon thyme leaves • 1 teaspoon lemon juice • 2 tablespoons grated Parmesan • Salt and pepper Directions Heat a skillet over medium high heat. Add the olive oil, followed by the chicken. Sear the chicken until well browned on all sides and remove from pan. Add the onions and asparagus and cook until soft. Season with salt and pepper and add the thyme. Stir in the lemon juice and add the chicken back to the pan. When the chicken is cooked through add the Parmesan and serve.
Creamy Chicken and Mushrooms with Cauliflower Rice week 128 – day 1 – DINNER
2
15 minutes
C
Week 128 Challenge
20 minutes
Ingredients
66%
11
5.5
57.8
28.9
56.7
28.3
773.5
386.8
29%
5%
• 2 tablespoons olive oil
• 1/2 cup coconut milk
• 1 cup sliced mushrooms
• 1 cup chopped cauliflow-
• 2 chicken breasts, sliced
er
• 1 teaspoon thyme leaves
• Salt and pepper
Directions Heat a skillet over medium high heat. Add the olive oil and the mushrooms and cook until mushrooms are soft and lightly browned. Add the chicken and cook until browned and cooked through. Stir in the thyme and season with salt and pepper. Stir in the coconut milk. Put the cauliflower in a food processor and pulse until the size of rice. Transfer to a microwave safe bowl. Add a few drops of water, season with salt and pepper and cover. Cook for 2-3 minutes, until cauliflower is crisp tender, but not mushy. Serve the chicken and mushrooms with the rice.
Sweet and Savory Chicken Salad week 128 – day 2 – lunch
2
10 minutes
E
Week 128
10 minutes
Ingredients • 1 cup cooked and chopped chicken breast • 1/4 cup Paleo mayonnaise • 1/2 tablespoon Dijon mustard
68%
12.5
6.2
61.8
30.9
53.8
26.9
823.8
411.9
28%
6%
• 1/4 cup chopped onions • 1/4 cup chopped celery • 1/4 cup chopped and seeded grapes • 3 slices bacon, cooked and crumbled • Salt and pepper Directions Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Southwest Spinach Scramble week 128 - day 3 – Breakfast
1
10 minutes
G
Week 128
10 minutes
Ingredients
11
11
39.6
39.6
30.3
30.3
513.8
513.8
68%
23%
9%
• 1 tablespoon olive oil
• 1/2 teaspoon ground cumin
• 1/4 cup chopped onions
• 1 cup baby spinach
• 1 clove garlic, minced
• 3 eggs, beaten
• 1/4 cup chopped red bell peppers • Salt and pepper • 1/2 teaspoon chili powder • 1/4 cup grated Monterey Jack cheese
Directions Heat a skillet over medium heat. Add the olive oil, onions, and garlic and cook until soft. Season with salt and pepper. Add the bell pepper and spices and stir. Stir in the spinach and cook until wilted. Add the eggs and stir until cooked through. Top with the cheese and serve.
Spiced Roasted Chicken and Root Vegetables week 128 – day 3 – DINNER
1
10 minutes
F
Week 128
45 minutes
Ingredients • 2 tablespoons olive oil • 2 chicken thighs • 1/4 cup diced turnips
65%
10.8
10.8
33.5
33.5
29
29
456
456
25%
10%
• 1/4 cup diced beets • 1/4 cup diced carrots • 1 teaspoon chili powder • 1 teaspoon cumin • Salt and pepper Directions Preheat oven to 400 degrees F. Put all the ingredients in a plastic bag and shake until well coated. Lay on a parchment lined baking sheet and roast until chicken is cooked through and vegetables are tender, 40-45 minutes.
Spring Vegetable and Goat Cheese Omelet WEEK 128 - day 4 – Breakfast
1
5.1
5.1
29.5
29.5
27.9
27.9
394.8
394.8
67%
28%
5%
10 minutes
J
Week 128
10 minutes
Ingredients • 1/2 tablespoon olive oil • 1/4 cup chopped asparagus • 1/4 cup sliced pea pods • 3 eggs, beaten • 2 tablespoons goat cheese • 1 tablespoon chopped green onions • Salt and pepper Directions Heat a skillet over medium heat. Add the olive oil, asparagus and pea pods and cook until tender. Remove from pan and add the eggs. Season with salt and pepper and cook until edges are set, lifting edges slightly to cook the rest of the eggs. When eggs are almost set, add the vegetables and goat cheese to the eggs and fold in half. Continue cooking until eggs are cooked, top with the green onions and serve.
Parmesan and Broccoli Chicken Salad WEEK 128 - day 4 – LUNCH
1
10 minutes
K
Week 128
10 minutes
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup finely chopped broccoli • 2 tablespoons grated carrots
68%
4.5
4.5
32.9
32.9
30
30
435.8
435.8
28%
4%
• 1 slice bacon, cooked and crumbled • 2 tablespoons Paleo mayonnaise • 1 tablespoon Dijon mustard • 2 tablespoons grated Parmesan cheese • Salt and pepper
Directions Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Roasted Sweet Potato and Chicken Spinach Salad
1
10 minutes
Week 128
L
WEEK 128 - day 4 – DINNER
20 minutes
Ingredients • 1 tablespoon olive oil
• 1 cup baby spinach
• 1/4 cup cubed sweet potatoes
• 1/4 cup sliced red
• 1 tablespoon Paleo mayonnaise
onions
• 1/2 cup chopped and cooked chicken breast 12
12
• 2 tablespoons chopped red bell peppers
27.9
27.9
• 1 teaspoon lemon juice
23.6
23.6
• Salt and pepper
391.9
391.9
64%
24%
12%
Directions Preheat oven to 400 degrees F. Toss the sweet potatoes with olive oil and salt and pepper. Lay on a baking sheet and roast for 20 minutes, until tender. Allow to cool slightly. Toss the spinach with the red onion and lemon juice. Combine the sweet potatoes, chicken, and bell pepper with the mayonnaise and serve on top of the spinach.
Sweet Potato and Bacon Sauté with Poached Eggs WEEK 128 - day 5 – Breakfast
1
10 minutes
M
Week 128
15 minutes
Ingredients • 2 strips bacon, chopped • 1/4 sweet potato, grated • 1 teaspoon thyme leaves
67%
8.1
8.1
28
28
22.7
22.7
375.1
375.1
24%
9%
• 2 eggs • 2 tablespoons goat cheese • Salt and pepper Directions Heat a skillet over medium heat. Add the bacon and sweet potatoes and cook until crisp and tender. Stir in the thyme and 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 sweet potatoes. Top with the goat cheese and serve.
Shredded Carrot and Apple Chicken Salad
WEEK 128 - day 5 – LUNCH
1
10 minutes
Week 128
N
10 minutes
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup grated carrots • 1/4 cup grated apples 10.1
10.1
27.9
27.9
22.6
22.6
377.4
377.4
66%
24%
11%
• 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 2 tablespoons chopped parsley • 1 tablespoon lemon juice • Salt and pepper Directions Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Poached Salmon and Asparagus O
week 128 - day 5 – DINNER
1
10 minutes
Week 128
15 minutes
Ingredients • 1 cup vegetable broth • 2 tablespoons olive oil • 2 tablespoons lemon juice
64%
10
10
38
38
38.9
38.9
532
532
29%
7%
• 2 sprigs parsley • 1/4 teaspoon whole peppercorns • 1 6-ounce salmon filet • 8 asparagus spears, tough ends trimmed Directions Put the broth, olive oil, lemon juice, parsley and peppercorns in a shallow saucepan or skillet and bring to a boil. Reduce heat to a low simmer and add the salmon and asparagus. Add water to cover if necessary. Simmer until salmon is cooked through and asparagus is tender.
Italian Scramble week 128 - day 6 – Breakfast
1
66%
13.5
13.5
38.5
38.5
32
32
520
520
24%
10%
10 minutes
D
Week 128
10 minutes
Ingredients • 1/2 teaspoon dried • 1 tablespoon olive oil rosemary • 1/4 cup chopped onions • 1/2 teaspoon dried basil • 1 clove garlic, minced • 1 tablespoon grated Parmesan cheese • 2 slices bacon, cooked and crumbled • 1/4 cup artichoke hearts, chopped • 3 eggs, beaten • Salt and pepper Directions Heat a skillet over medium heat. Add the olive oil, onions and garlic. Cook until soft, season with salt and pepper and add the dried herbs. Add the artichokes and spinach and cook until spinach is wilted. Add the eggs and scramble until cooked through. Top with the Parmesan cheese and bacon before serving.
Crunchy Egg Salad Wraps
Week 128
week 128 - day 6 – LUNCH
H
1
10 minutes
10 minutes
Ingredients • 3 hard boiled eggs, finely chopped • 1 tablespoon Paleo mayonnaise • 1 tablespoon Dijon mustard 12.1
12.1
33.4
33.4
22.4
22.4
436.8
436.8
• 1 tablespoon sunflower seeds • 1/4 cup chopped celery • 1/4 cup chopped onions • 1/4 finely chopped cauliflower, steamed and cooled • 2 large, in tact cabbage leaves • Salt and pepper
69%
20%
11%
Directions Combine all ingredients except cabbage in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve the egg salad wrapped in the cabbage leaves.
Chinese Chicken Skillet week 128 - day 6 – DINNER
2
10 minutes
I
Week 128
10 minutes
Ingredients • 3 tablespoons sesame oil
• 1/4 cup shredded carrots
• 2 tablespoons sliced green onions • 1 cup shredded cabbage • 1/4 cup sliced almonds • 2 cloves garlic, minced
61%
27
13.5
58.8
29.4
57.6
28.8
854.2
427.1
27%
12%
• 1 tablespoon grated ginger root
• Salt and pepper
• 1 small tangerine, peeled and segmented • 2 chicken breasts, sliced
Directions Heat a skillet over medium high heat. Add the oil and the green onions and cook for 1 minutes. Add the garlic and ginger, followed by the chicken. Cook until chicken is browned and season with salt and pepper. Add the carrots and cabbage and cook until crisp tender. Stir in the oranges and almonds and serve.
Meal Plan
Breakfast Day 1 Day 2 Day 3
Week 128
Lunch
Paleo Crustless Quiche
Parmesan Chicken and Asparagus Skillet A
Leftovers from A
B
Sweet and Savory Chicken Salad A1 A
Southwest Spinach Scramble
Day 5 Day 6
K
Sweet Potato and Bacon Sauté with Poached Eggs
Shredded Carrot and Apple Chicken Salad
M
N
Crunchy Egg Salad Wraps
D
Day 7
C
F
Roasted Sweet Potato and Chicken Spinach Salad
J
Reward Day, Eat What You Would Like!
Leftovers from C
E
Parmesan and Broccoli Chicken Salad
Italian Scramble
C
Spiced Roasted Chicken and Root Vegetables
Leftovers from E
Spring Vegetable and Goat Cheese Omelet
Creamy Chicken and Mushrooms with Cauliflower Rice
E
G
Day 4
Dinner
L
Poached Salmon and Asparagus O
Chinese Chicken Skillet
H
Reward Day, Eat What You Would Like!
I
Reward Day, Eat What You Would Like! Q3
Shopping List
PANTRY ITEMS
MEALS
Week 128
FRESH HERB AND PRODUCE
MEALS
Salt and Pepper
All to taste
2 medium Sweet potato
L, M
1 1/8 cup Extra virgin olive oil
A, B, C, D, F, G, J, L, N
2 tbsp Parsley
N,O
2 1/2 tsp Cumin
F, G
1 1/2 cup Onions
B, D, E, G, H
1/2 tsp Dried rosemary
D
1 cup Asparagus
B, J, O
1/2 tsp Dried basil
D
3 tsp Thyme leaves
B, C, M
1 1/4 cup Paleo mayonnaise
E, H, K, L, N
6 tbsp Lemon juice
B, L, N, O
2 1/2 tbsp Dijon-style mustard
E, H, K
1 cup Mushrooms
C
1 1/2 tsp Chili powder
F, G
1 1/4 cup Cauliflower
C, H
1 tbsp Sunflower seeds
H
4 cloves Garlic
D, G, I
3 tbsp Sesame oil
I
1/4 cup Artichoke
D
1/4 cup Almonds
I
3 cups Baby spinach
D, G, L
1 cup Vegetable broth
O
1/2 cup Celery
E, H
1/4 tsp Peppercorns
O
1/4 cup Grapes
E
1/4 cup Turnips
F
1/4 cup Beets
F
4 medium Carrots
A,F, I, K, N
2 medium Red bell pepper
G, L, P
2 cups Cabbage
H, I
MEAT, FISH, POULTRY 8 Chicken breasts (meat only) 19 Bacon slices
MEALS B, C, E, I, K, L, N A, D, E, K, M
2 Chicken thighs
F
3 tbsp Green onions
I
6 oz Salmon fillet
O
1 tbsp Ginger root
I
1 small Tangerine
I
1/4 cup Pea pods
J
1/4 cup Broccoli
K
1/4 cup Red onions
L
2 medium Zucchini
A, P
1/4 cup Apples
N
REFRIGERATOR ITEMS 2 dozen
(organic, cage-free preferable)
MEALS A, D, G, H, J, M
5 tbsp Parmesan cheese
B, D, K
1/2 cup Coconut milk
C
1/4 cup Monterey Jack Cheese
G
4 tbsp Goat cheese
J, M
Recipes
Paleo Crustless Quiche week 128 – day 1 – BREAKFAST
2
20 minutes
A
Week 128
35 minutes
Ingredients • 1 zucchini, grated • 1 carrot, grated • 1 teaspoon salt 19.9
10
57.8
28.9
56
28
812.2
406.1
63%
27%
10%
• 6 eggs, beaten • 1 tablespoon olive oil • 3 slices bacon, cooked and crumbled Directions Preheat oven to 400 degrees F. Combine the carrots and zucchini in a large bowl and sprinkle with salt. Allow to sit for about 10 minutes and drain well. Toss with the eggs and spread in a small casserole dish greased with the olive oil. Bake for 30-35 minutes until eggs are cooked. Remove from oven and sprinkle with the cooked bacon. Serve.
Parmesan Chicken and Asparagus Skillet
67%
6.4
6.4
33
33
30.8
30.8
443.5
443.5
28%
5%
Week 128
week 128 – day 1 – LUNCH
B
1
15 minutes
10 minutes
Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup sliced onions • 1/2 cup chopped asparagus • 1 teaspoon thyme leaves • 1 teaspoon lemon juice • 2 tablespoons grated Parmesan • Salt and pepper Directions Heat a skillet over medium high heat. Add the olive oil, followed by the chicken. Sear the chicken until well browned on all sides and remove from pan. Add the onions and asparagus and cook until soft. Season with salt and pepper and add the thyme. Stir in the lemon juice and add the chicken back to the pan. When the chicken is cooked through add the Parmesan and serve.
Creamy Chicken and Mushrooms with Cauliflower Rice week 128 – day 1 – DINNER
2
15 minutes
C
Week 128 Challenge
20 minutes
Ingredients
66%
11
5.5
57.8
28.9
56.7
28.3
773.5
386.8
29%
5%
• 2 tablespoons olive oil
• 1/2 cup coconut milk
• 1 cup sliced mushrooms
• 1 cup chopped cauliflow-
• 2 chicken breasts, sliced
er
• 1 teaspoon thyme leaves
• Salt and pepper
Directions Heat a skillet over medium high heat. Add the olive oil and the mushrooms and cook until mushrooms are soft and lightly browned. Add the chicken and cook until browned and cooked through. Stir in the thyme and season with salt and pepper. Stir in the coconut milk. Put the cauliflower in a food processor and pulse until the size of rice. Transfer to a microwave safe bowl. Add a few drops of water, season with salt and pepper and cover. Cook for 2-3 minutes, until cauliflower is crisp tender, but not mushy. Serve the chicken and mushrooms with the rice.
Sweet and Savory Chicken Salad week 128 – day 2 – lunch
2
10 minutes
E
Week 128
10 minutes
Ingredients • 1 cup cooked and chopped chicken breast • 1/4 cup Paleo mayonnaise • 1/2 tablespoon Dijon mustard
68%
12.5
6.2
61.8
30.9
53.8
26.9
823.8
411.9
28%
6%
• 1/4 cup chopped onions • 1/4 cup chopped celery • 1/4 cup chopped and seeded grapes • 3 slices bacon, cooked and crumbled • Salt and pepper Directions Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Southwest Spinach Scramble week 128 - day 3 – Breakfast
1
10 minutes
G
Week 128
10 minutes
Ingredients
11
11
39.6
39.6
30.3
30.3
513.8
513.8
68%
23%
9%
• 1 tablespoon olive oil
• 1/2 teaspoon ground cumin
• 1/4 cup chopped onions
• 1 cup baby spinach
• 1 clove garlic, minced
• 3 eggs, beaten
• 1/4 cup chopped red bell peppers • Salt and pepper • 1/2 teaspoon chili powder • 1/4 cup grated Monterey Jack cheese
Directions Heat a skillet over medium heat. Add the olive oil, onions, and garlic and cook until soft. Season with salt and pepper. Add the bell pepper and spices and stir. Stir in the spinach and cook until wilted. Add the eggs and stir until cooked through. Top with the cheese and serve.
Spiced Roasted Chicken and Root Vegetables week 128 – day 3 – DINNER
1
10 minutes
F
Week 128
45 minutes
Ingredients • 2 tablespoons olive oil • 2 chicken thighs • 1/4 cup diced turnips
65%
10.8
10.8
33.5
33.5
29
29
456
456
25%
10%
• 1/4 cup diced beets • 1/4 cup diced carrots • 1 teaspoon chili powder • 1 teaspoon cumin • Salt and pepper Directions Preheat oven to 400 degrees F. Put all the ingredients in a plastic bag and shake until well coated. Lay on a parchment lined baking sheet and roast until chicken is cooked through and vegetables are tender, 40-45 minutes.
Spring Vegetable and Goat Cheese Omelet WEEK 128 - day 4 – Breakfast
1
5.1
5.1
29.5
29.5
27.9
27.9
394.8
394.8
67%
28%
5%
10 minutes
J
Week 128
10 minutes
Ingredients • 1/2 tablespoon olive oil • 1/4 cup chopped asparagus • 1/4 cup sliced pea pods • 3 eggs, beaten • 2 tablespoons goat cheese • 1 tablespoon chopped green onions • Salt and pepper Directions Heat a skillet over medium heat. Add the olive oil, asparagus and pea pods and cook until tender. Remove from pan and add the eggs. Season with salt and pepper and cook until edges are set, lifting edges slightly to cook the rest of the eggs. When eggs are almost set, add the vegetables and goat cheese to the eggs and fold in half. Continue cooking until eggs are cooked, top with the green onions and serve.
Parmesan and Broccoli Chicken Salad WEEK 128 - day 4 – LUNCH
1
10 minutes
K
Week 128
10 minutes
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup finely chopped broccoli • 2 tablespoons grated carrots
68%
4.5
4.5
32.9
32.9
30
30
435.8
435.8
28%
4%
• 1 slice bacon, cooked and crumbled • 2 tablespoons Paleo mayonnaise • 1 tablespoon Dijon mustard • 2 tablespoons grated Parmesan cheese • Salt and pepper
Directions Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Roasted Sweet Potato and Chicken Spinach Salad
1
10 minutes
Week 128
L
WEEK 128 - day 4 – DINNER
20 minutes
Ingredients • 1 tablespoon olive oil
• 1 cup baby spinach
• 1/4 cup cubed sweet potatoes
• 1/4 cup sliced red
• 1 tablespoon Paleo mayonnaise
onions
• 1/2 cup chopped and cooked chicken breast 12
12
• 2 tablespoons chopped red bell peppers
27.9
27.9
• 1 teaspoon lemon juice
23.6
23.6
• Salt and pepper
391.9
391.9
64%
24%
12%
Directions Preheat oven to 400 degrees F. Toss the sweet potatoes with olive oil and salt and pepper. Lay on a baking sheet and roast for 20 minutes, until tender. Allow to cool slightly. Toss the spinach with the red onion and lemon juice. Combine the sweet potatoes, chicken, and bell pepper with the mayonnaise and serve on top of the spinach.
Sweet Potato and Bacon Sauté with Poached Eggs WEEK 128 - day 5 – Breakfast
1
10 minutes
M
Week 128
15 minutes
Ingredients • 2 strips bacon, chopped • 1/4 sweet potato, grated • 1 teaspoon thyme leaves
67%
8.1
8.1
28
28
22.7
22.7
375.1
375.1
24%
9%
• 2 eggs • 2 tablespoons goat cheese • Salt and pepper Directions Heat a skillet over medium heat. Add the bacon and sweet potatoes and cook until crisp and tender. Stir in the thyme and 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 sweet potatoes. Top with the goat cheese and serve.
Shredded Carrot and Apple Chicken Salad
WEEK 128 - day 5 – LUNCH
1
10 minutes
Week 128
N
10 minutes
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup grated carrots • 1/4 cup grated apples 10.1
10.1
27.9
27.9
22.6
22.6
377.4
377.4
66%
24%
11%
• 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 2 tablespoons chopped parsley • 1 tablespoon lemon juice • Salt and pepper Directions Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Poached Salmon and Asparagus O
week 128 - day 5 – DINNER
1
10 minutes
Week 128
15 minutes
Ingredients • 1 cup vegetable broth • 2 tablespoons olive oil • 2 tablespoons lemon juice
64%
10
10
38
38
38.9
38.9
532
532
29%
7%
• 2 sprigs parsley • 1/4 teaspoon whole peppercorns • 1 6-ounce salmon filet • 8 asparagus spears, tough ends trimmed Directions Put the broth, olive oil, lemon juice, parsley and peppercorns in a shallow saucepan or skillet and bring to a boil. Reduce heat to a low simmer and add the salmon and asparagus. Add water to cover if necessary. Simmer until salmon is cooked through and asparagus is tender.
Italian Scramble week 128 - day 6 – Breakfast
1
66%
13.5
13.5
38.5
38.5
32
32
520
520
24%
10%
10 minutes
D
Week 128
10 minutes
Ingredients • 1/2 teaspoon dried • 1 tablespoon olive oil rosemary • 1/4 cup chopped onions • 1/2 teaspoon dried basil • 1 clove garlic, minced • 1 tablespoon grated Parmesan cheese • 2 slices bacon, cooked and crumbled • 1/4 cup artichoke hearts, chopped • 3 eggs, beaten • Salt and pepper Directions Heat a skillet over medium heat. Add the olive oil, onions and garlic. Cook until soft, season with salt and pepper and add the dried herbs. Add the artichokes and spinach and cook until spinach is wilted. Add the eggs and scramble until cooked through. Top with the Parmesan cheese and bacon before serving.
Crunchy Egg Salad Wraps
Week 128
week 128 - day 6 – LUNCH
H
1
10 minutes
10 minutes
Ingredients • 3 hard boiled eggs, finely chopped • 1 tablespoon Paleo mayonnaise • 1 tablespoon Dijon mustard 12.1
12.1
33.4
33.4
22.4
22.4
436.8
436.8
• 1 tablespoon sunflower seeds • 1/4 cup chopped celery • 1/4 cup chopped onions • 1/4 finely chopped cauliflower, steamed and cooled • 2 large, in tact cabbage leaves • Salt and pepper
69%
20%
11%
Directions Combine all ingredients except cabbage in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve the egg salad wrapped in the cabbage leaves.
Chinese Chicken Skillet week 128 - day 6 – DINNER
2
10 minutes
I
Week 128
10 minutes
Ingredients • 3 tablespoons sesame oil
• 1/4 cup shredded carrots
• 2 tablespoons sliced green onions • 1 cup shredded cabbage • 1/4 cup sliced almonds • 2 cloves garlic, minced
61%
27
13.5
58.8
29.4
57.6
28.8
854.2
427.1
27%
12%
• 1 tablespoon grated ginger root
• Salt and pepper
• 1 small tangerine, peeled and segmented • 2 chicken breasts, sliced
Directions Heat a skillet over medium high heat. Add the oil and the green onions and cook for 1 minutes. Add the garlic and ginger, followed by the chicken. Cook until chicken is browned and season with salt and pepper. Add the carrots and cabbage and cook until crisp tender. Stir in the oranges and almonds and serve.
