New Week8 ax8
Week
8
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 8
Lunch Chicken and Cauliflower Curry
Herbed Ham Frittata A8
Leftover from B8
Day 5
A1 B8
Broccoli, Bacon, and Chive Omelette
E8
Spicy Tuna and Egg Salad
Smoked Salmon Scramble
Coconut Chicken Curry
D8
Day 7
E8
Poached Eggs with Roasted Vegetables and Bacon
Southwest Scrambled Eggs
Reward Day, Eat What You Would Like!
C8
Sautéed Pork Chop with Balsamic Roasted Onions
Leftover from E8
J8
C8
Leftover of C8
Tropical Shrimp Salad
M8
Day 6
Honey Roasted Chicken and Vegetables B8
G8
Day 4
Dinner
K8
N8
Mediterranean Tuna Salad H8
Reward Day, Eat What You Would Like!
I8
Pan Seared Chicken with Leeks and Bacon L8
Sautéed Pork Chop with Apples, Spinach, and Onions
O8
Spaghetti and Meat Sauce Paleo Style F8
Reward Day, Eat What You Would Like!
Shopping List PANTRY ITEMS
MEALS
15 tbsp Olive oil
A8, B8, C8, E8, F8, G8, H8, I8, J8, K8, N8, O8, M8
3 tbsp Paleo Mayonnaise
E8, K8
1 tbsp Balsamic Vinegar
I8
1/2 cup Tomato sauce (canned)
F8
1/2 cup Coconut milk (unsweetened)
B8, N8
1 tbsp Honey
C8
1/2 tsp Chili powder
D8
Salt and Pepper
all to taste
1 can Tuna (canned in water)
K8, H8
1/2 can Smoked salmon
M8
3 1/2 tbsp Curry powder
B8, N8
4 Olives
H8
1 tbsp Pickle relish
K8
2 tsp Mustard
H8, K8
1 tsp Chili sauce
K8
MEAT, FISH, POULTRY
MEALS
Week 8 FRESH HERBS AND PRODUCE
MEALS
1 tbsp Basil leaves
F8
1/2 tbsp Dill
M8
1/2 cup Zucchini
J8
1 tbsp Scallions
J8
1/2 cup Spaghetti squash
F8
1/2 Avocado
E8
1/4 cup Apples
O8
6 large Boston lettuce leaves
E8, K8
1/2 cup Leeks
L8
1 cup Cauliflower
B8
1/2 cup Green bell pepper
H8
1 1/2 cup Broccoli
C8, G8, N8
1/4 cup Cucumber
H8
1 tbsp Fresh cilantro
B8
1 clove Garlic
F8
3 tbsp Chives
G8, I8, M8
1 cup Shredded Lettuce
K8
1 tbsp Lemon juice (raw)
H8
3 medium Onions
B8, C8, F8, H8, I8, J8, O8
3 Chicken breasts (boneless, skinless)
B8, L8, N8
1 tsp Parsley
A8
4 Chicken thighs (boneless, skinless)
C8
1/2 cup Red bell pepper
2 Slices ham
D8, J8
A8
2 1/2 cup Spinach
13 strips Bacon
N8, O8
D8, E8, G8, J8, L8
1/4 cup Mangos
1 Pork loin chop (bone-in)
E8
O8
1/4 cup Sweet potato
1 Pork loin chop (center loin)
C8
I8
1/2 Tomato
1/2 lb Ground beef
H8
F8
1/4 cup Jalapeño peppers
16 large Cocktail shrimp
D8
E8
REFRIGERATOR ITEMS 16 Eggs (organic, cage-free preferable) 2 tbsp Almond milk 1 tbsp Whole milk
MEALS A8, D8, G8, J8, K8, M8 A8 M8
Herbed Ham Frittata Week 8
week 8 – day 1 – BREAKFAST
1
5 minutes
A8
15 minutes
Ingredients • 1 tbsp olive oil • 3 eggs • 2 tbsp almond milk • 2 slices ham, chopped 2.8
2.8
• 1 tsp chopped parsley
31.8
31.8
• Salt and pepper
30.3
30.3
419.1
419.1
Directions Beat the eggs with the almond milk. Heat a small nonstick skillet over medium heat and add the olive oil, followed by the eggs.
68%
29%
3%
Allow to cook until edges are set and add the chopped ham. Season with salt and pepper, and cook until eggs are set. Sprinkle with parsley and serve.
Chicken and Cauliflower Curry Week 8
67%
29.7
14.9
78.9
39.5
59.7
29.9
1024.3
512.2
22%
11%
week 8 – day 1 – LUNCH
B8
2
30 minutes
10 minutes
Ingredients • 1 tbsp olive oil • 1/4 cup chopped onion • 2 tbsp curry powder • 1 chicken breast, cubed • 1 cup chopped cauliflower • 1 cup coconut milk • 1 tbsp chopped cilantro • Salt and pepper Directions Heat a large skillet over medium heat. Add the olive oil and onions and cook until soft. Add the curry powder, stir and add the chicken. Cook until chicken is browned, and add the cauliflower. Stir and add the coconut milk. Bring to a boil and reduce heat to a simmer. Simmer for 20 minutes, until chicken is cooked through and cauliflower is tender. Stir in the chopped cilantro. Serve.
Honey Roasted Chicken and Vegetables
week 8– day 1– DINNER C8
2
67%
29.7
14.8
86.9
43.5
67.2
33.6
1172.4
586.2
23%
10%
15 minutes
50 minutes
Ingredients • 4 chicken thighs (boneless, skinless) • 1/4 cup chopped onions • 1/4 cup cubed sweet potatoes • 1/2 cup chopped broccoli • 1 tbsp honey • 2 tbsp olive oil • Salt and pepper
Directions Preheat oven to 400 degrees F. Put all of the ingredients in a gallon sized freezer bag. Shake until everything is well coated. Lay on a parchment lined baking sheet and roast until vegetables are soft and chicken is cooked through, about 45-50 minutes. Remove from oven and serve.
Tropical Shrimp Salad
week 8– day 2– LUNCH E8
2
65%
15.8
7.9
39.8
19.9
32.3
16.1
544.4
272.2
23%
11%
Week 8
10 minutes
Week 8
10 minutes
Ingredients • 16 large cocktail shrimp (tails removed, chopped) • 4 slices bacon, cooked and crumbled • 1/4 cup diced mango • 1/4 cup diced avocado • 1 tbsp Paleo mayonnaise • 1 tbsp olive oil • 4 large boston lettuce leaves • Salt and pepper Directions Combine all of the ingredients except the lettuce in a large bowl. Stir until well combined and season with salt and pepper. Serve the salad in the lettuce leaves and refrigerate leftovers.
Broccoli, Bacon, and Chive Omelette Week 8
week 8 – day 3 – BREAKFAST G8
1
5 minutes
10 minutes
Ingredients • 1 tsp olive oil • 3 eggs, beaten • 2 slices bacon, cooked and crumbled 4.6
4.6
27.8
27.8
28.6
28.6
380.9
380.9
65%
30%
5%
• 1/2 cup broccoli, chopped in small pieces • 1/2 tsp chopped chives • Salt and pepper Directions Heat a small nonstick skillet over medium heat. Add the olive oil and the eggs. Cook until eggs are just set on the edges and add the bacon and broccoli. Cook until eggs are cooked, season with salt and pepper, and sprinkle with chives. Serve.
Sautéed Pork Chop with Balsamic Roasted Onions
week 8 – day 3 – DINNER
1
5 minutes
I8
Week 8
35 minutes
Ingredients
69%
8.2
8.2
47.2
47.2
40
40
622.2
622.2
26%
5%
• 1/2 medium onion
• 1 pork loin chop
• 3 tbsp olive oil
• 2 tbsp chopped chives
• 1 tbsp balsamic vinegar
• Salt and pepper
Directions Preheat oven to 400 degrees F. Slice the onion into wedges and lay it on a parchment lined sheet pan. Drizzle with 2 tablespoons olive oil and balsamic vinegar and season with salt and pepper. Roast for 10-15 minutes. While onions are roasting, heat a skillet over medium heat and add remaining olive oil. Add pork chop to the skillet and sear until browned on both sides. Remove onions from the oven and lay the pork chop on the same sheet pan. Put the pan back in the oven and continue roasting until pork is done, 5-10 minutes longer. Sprinkle the pork chop and the onions with the chives before serving.
Poached Eggs with Roasted Vegetables and Bacon Week 8 week 8– day 4 – BREAKFAST J8
1
10 minutes
25 minutes
Ingredients • 1 tbsp olive oil
• 1/2 cup sliced onions
• 1/2 cup sliced zucchini
• 1 tbsp chopped scallions
• 1/4 cup sliced red bell pepper
• 2 eggs
• 2 slices bacon, cooked and crumbled 10.8
10.8
31.5
31.5
Directions
22.2
22.2
Preheat oven to 400 degrees F. Toss the vegetables with the
410.6
410.6
olive oil and lay on a parchment lined sheet pan. Roast for 20-25 minutes until tender. When done, toss the vegetables with the crumbled bacon. Before serving, crack the eggs in a small bowl
68%
21%
10%
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 vegetables.
Spicy tuna and Egg Salad
week 8– day 4 – LUNCH K8
1
5 minutes
Week 8
10 minutes
Ingredients • 1/2 can tuna, drained • 1 tbsp pickle relish • 1 tsp mustard • 2 hard boiled eggs, finely chopped 15.3
15.3
• 2 tbsp Paleo mayonnaise
35
35
• 1 tsp chili sauce
34.9
34.9
• 1 dash Pepper
516
516
• 1 tbsp olive oil • 2 large Boston lettuce leaves
61%
27%
12%
Directions Combine all ingredients except the lettuce in a bowl and stir well. Chill until ready to serve. Serve in the lettuce leaves.
Pan Seared Chicken with Leeks and Bacon Week 8 week 8– day 4 – DINNER
1
10 minutes
L8
20 minutes
Ingredients • 3 slices bacon, sliced • 1/2 cup sliced leeks • 1 chicken breast (boneless, skinless) • Sea salt and Pepper 6.6
6.6
29.8
29.8
35.1
35.1
441.7
441.7
62%
32%
6%
Directions Season the chicken with salt and pepper. Heat a medium skillet over medium heat. Add the bacon and cook until crisp. Remove from the pan with a slotted spoon and set aside. Add the leeks and cook until soft, and then add the chicken. Cook the chicken until is browned on both sides and cooked through. Remove the chicken from the pan and add the bacon. Heat the bacon and leeks until warm and serve over the chicken.
Smoked Salmon Scramble week 8– day 5 – BREAKFAST M8
1
5 minutes
Week 8
10 minutes
Ingredients • 3 eggs • 1 tbsp whole milk • 1 tbsp olive oil • 1/2 can smoked salmon, chopped (canned in water)
68%
2.2
2.2
• 1/2 tbsp chopped chives
33.6
33,6
• 1/2 tbsp chopped dill
34.1
34.1
• Salt and pepper
449.1
449.1
30%
2%
Directions Beat the eggs with the milk. Heat a non-stick skillet over medium heat and add the olive oil. Add the eggs and stir until almost cooked. Add the salmon, and stir. Season with salt and pepper. When eggs are cooked through, top with the chives and dill and serve.
Coconut Chicken Curry
week 8– day 5 – LUNCH N8
1
66%
8.6
8.6
32.3
32.3
29.5
29.5
426.3
426.3
27%
7%
10 minutes
Week 8
20 minutes
Ingredients • 1 tsp olive oil • 1 chicken breast, cubed (boneless skinless) • 1/2 cup broccoli, chopped • 1/2 cup spinach • 1 1/2 tsp curry powder • 1/2 cup coconut milk • Salt and pepper Directions Heat a skillet over medium heat. Add the olive oil and chicken breast and cook until browned. Add the broccoli, spinach, and curry powder. Stir and add the coconut milk. Season with salt and pepper and simmer on low heat until chicken is cooked through and broccoli is tender. Serve.
Sautéed Pork Chop with Apples, Spinach, and Onions Week 8 week 8– day 5 – DINNER O8
1
69%
11.4
11.4
31.4
31.4
19.8
19.8
404.5
404.5
19%
11%
10 minutes
25 minutes
Ingredients • 1 pork loin chop (bone-in) • 1 tsp olive oil • 1/2 cup sliced onions • 1/4 cup sliced apples, skin on • 2 cups chopped spinach • Salt and pepper Directions Season the pork chop with salt and pepper. Heat a large skillet over medium heat and add the olive oil. Add the pork chop and cook until browned on both sides. Remove from the pan and add the onions and apples. Cook until soft and add the spinach. Add the pork chop back to the pan and continue cooking until done. Serve the pork with the vegetables.
Southwest Scrambled Eggs
week 8– day 6 – BREAKFAST D8
1
10 minutes
Week 8
10 minutes
Ingredients • 3 eggs • 1 tbsp water • 2 strips bacon, chopped • 1/4 cup chopped jalapeño peppers 5
5
• 1/4 cup chopped red bell peppers
27.9
27.9
• 1/2 tsp chili powder
24.6
24.6
• Salt and pepper
368.4
368.4
68%
27%
5%
Directions Beat the eggs with the water. Heat a nonstick skillet over medium heat. Add the bacon and peppers and cook until peppers are soft. Add the chili powder and eggs and scramble with a spatula until cooked through. Season with salt and pepper before serving.
Mediterranean Tuna Salad week 8– day 6 – LUNCH H8
1
5 minutes
Week 8
10 minutes
Ingredients • 1 cup shredded lettuce
• 1/2 can tuna
• 1/2 cup sliced green bell peppers
• 1 1/2 tbsp olive oil
• 1/4 cup sliced cucumbers
• 1 tbsp lemon juice
• 1/4 cup sliced onions
• 1 tsp mustard • Salt and pepper
11.8
11.8
• 1/2 medium tomato, cut into wedges
29.4
29.4
• 4 small olives, pitted
26
26
410
410 Directions Top the lettuce with the vegetables, olives, and tuna. Make a
64%
25%
11%
dressing by combining the olive oil with the lemon juice and mustard. Season with salt and pepper. Drizzle the salad with the dressing before serving.
Spaghetti and Meat Sauce Paleo Style week 8– day 6 – DINNER F8
1
10 minutes
Week 8
20 minutes
Ingredients • 2 tbsp olive oil • 1/4 pound ground beef • 1/4 cup chopped onion • 1 clove garlic, minced 14.9
14.9
• 1/2 cup canned tomato sauce
45.6
45.6
• 1 tbsp chopped basil
29.9
29.9
• 1/2 spaghetti squash
583.6
583.6 Directions Heat a medium skillet over medium heat. Add the olive oil,
70%
20%
10%
ground beef, onions and garlic and cook until beef is no longer pink. Add the tomato sauce and simmer for 10 minutes. Stir in the basil. While the sauce is simmering, steam the squash in the microwave until tender. Serve the sauce over the squash.
8
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 8
Lunch Chicken and Cauliflower Curry
Herbed Ham Frittata A8
Leftover from B8
Day 5
A1 B8
Broccoli, Bacon, and Chive Omelette
E8
Spicy Tuna and Egg Salad
Smoked Salmon Scramble
Coconut Chicken Curry
D8
Day 7
E8
Poached Eggs with Roasted Vegetables and Bacon
Southwest Scrambled Eggs
Reward Day, Eat What You Would Like!
C8
Sautéed Pork Chop with Balsamic Roasted Onions
Leftover from E8
J8
C8
Leftover of C8
Tropical Shrimp Salad
M8
Day 6
Honey Roasted Chicken and Vegetables B8
G8
Day 4
Dinner
K8
N8
Mediterranean Tuna Salad H8
Reward Day, Eat What You Would Like!
I8
Pan Seared Chicken with Leeks and Bacon L8
Sautéed Pork Chop with Apples, Spinach, and Onions
O8
Spaghetti and Meat Sauce Paleo Style F8
Reward Day, Eat What You Would Like!
Shopping List PANTRY ITEMS
MEALS
15 tbsp Olive oil
A8, B8, C8, E8, F8, G8, H8, I8, J8, K8, N8, O8, M8
3 tbsp Paleo Mayonnaise
E8, K8
1 tbsp Balsamic Vinegar
I8
1/2 cup Tomato sauce (canned)
F8
1/2 cup Coconut milk (unsweetened)
B8, N8
1 tbsp Honey
C8
1/2 tsp Chili powder
D8
Salt and Pepper
all to taste
1 can Tuna (canned in water)
K8, H8
1/2 can Smoked salmon
M8
3 1/2 tbsp Curry powder
B8, N8
4 Olives
H8
1 tbsp Pickle relish
K8
2 tsp Mustard
H8, K8
1 tsp Chili sauce
K8
MEAT, FISH, POULTRY
MEALS
Week 8 FRESH HERBS AND PRODUCE
MEALS
1 tbsp Basil leaves
F8
1/2 tbsp Dill
M8
1/2 cup Zucchini
J8
1 tbsp Scallions
J8
1/2 cup Spaghetti squash
F8
1/2 Avocado
E8
1/4 cup Apples
O8
6 large Boston lettuce leaves
E8, K8
1/2 cup Leeks
L8
1 cup Cauliflower
B8
1/2 cup Green bell pepper
H8
1 1/2 cup Broccoli
C8, G8, N8
1/4 cup Cucumber
H8
1 tbsp Fresh cilantro
B8
1 clove Garlic
F8
3 tbsp Chives
G8, I8, M8
1 cup Shredded Lettuce
K8
1 tbsp Lemon juice (raw)
H8
3 medium Onions
B8, C8, F8, H8, I8, J8, O8
3 Chicken breasts (boneless, skinless)
B8, L8, N8
1 tsp Parsley
A8
4 Chicken thighs (boneless, skinless)
C8
1/2 cup Red bell pepper
2 Slices ham
D8, J8
A8
2 1/2 cup Spinach
13 strips Bacon
N8, O8
D8, E8, G8, J8, L8
1/4 cup Mangos
1 Pork loin chop (bone-in)
E8
O8
1/4 cup Sweet potato
1 Pork loin chop (center loin)
C8
I8
1/2 Tomato
1/2 lb Ground beef
H8
F8
1/4 cup Jalapeño peppers
16 large Cocktail shrimp
D8
E8
REFRIGERATOR ITEMS 16 Eggs (organic, cage-free preferable) 2 tbsp Almond milk 1 tbsp Whole milk
MEALS A8, D8, G8, J8, K8, M8 A8 M8
Herbed Ham Frittata Week 8
week 8 – day 1 – BREAKFAST
1
5 minutes
A8
15 minutes
Ingredients • 1 tbsp olive oil • 3 eggs • 2 tbsp almond milk • 2 slices ham, chopped 2.8
2.8
• 1 tsp chopped parsley
31.8
31.8
• Salt and pepper
30.3
30.3
419.1
419.1
Directions Beat the eggs with the almond milk. Heat a small nonstick skillet over medium heat and add the olive oil, followed by the eggs.
68%
29%
3%
Allow to cook until edges are set and add the chopped ham. Season with salt and pepper, and cook until eggs are set. Sprinkle with parsley and serve.
Chicken and Cauliflower Curry Week 8
67%
29.7
14.9
78.9
39.5
59.7
29.9
1024.3
512.2
22%
11%
week 8 – day 1 – LUNCH
B8
2
30 minutes
10 minutes
Ingredients • 1 tbsp olive oil • 1/4 cup chopped onion • 2 tbsp curry powder • 1 chicken breast, cubed • 1 cup chopped cauliflower • 1 cup coconut milk • 1 tbsp chopped cilantro • Salt and pepper Directions Heat a large skillet over medium heat. Add the olive oil and onions and cook until soft. Add the curry powder, stir and add the chicken. Cook until chicken is browned, and add the cauliflower. Stir and add the coconut milk. Bring to a boil and reduce heat to a simmer. Simmer for 20 minutes, until chicken is cooked through and cauliflower is tender. Stir in the chopped cilantro. Serve.
Honey Roasted Chicken and Vegetables
week 8– day 1– DINNER C8
2
67%
29.7
14.8
86.9
43.5
67.2
33.6
1172.4
586.2
23%
10%
15 minutes
50 minutes
Ingredients • 4 chicken thighs (boneless, skinless) • 1/4 cup chopped onions • 1/4 cup cubed sweet potatoes • 1/2 cup chopped broccoli • 1 tbsp honey • 2 tbsp olive oil • Salt and pepper
Directions Preheat oven to 400 degrees F. Put all of the ingredients in a gallon sized freezer bag. Shake until everything is well coated. Lay on a parchment lined baking sheet and roast until vegetables are soft and chicken is cooked through, about 45-50 minutes. Remove from oven and serve.
Tropical Shrimp Salad
week 8– day 2– LUNCH E8
2
65%
15.8
7.9
39.8
19.9
32.3
16.1
544.4
272.2
23%
11%
Week 8
10 minutes
Week 8
10 minutes
Ingredients • 16 large cocktail shrimp (tails removed, chopped) • 4 slices bacon, cooked and crumbled • 1/4 cup diced mango • 1/4 cup diced avocado • 1 tbsp Paleo mayonnaise • 1 tbsp olive oil • 4 large boston lettuce leaves • Salt and pepper Directions Combine all of the ingredients except the lettuce in a large bowl. Stir until well combined and season with salt and pepper. Serve the salad in the lettuce leaves and refrigerate leftovers.
Broccoli, Bacon, and Chive Omelette Week 8
week 8 – day 3 – BREAKFAST G8
1
5 minutes
10 minutes
Ingredients • 1 tsp olive oil • 3 eggs, beaten • 2 slices bacon, cooked and crumbled 4.6
4.6
27.8
27.8
28.6
28.6
380.9
380.9
65%
30%
5%
• 1/2 cup broccoli, chopped in small pieces • 1/2 tsp chopped chives • Salt and pepper Directions Heat a small nonstick skillet over medium heat. Add the olive oil and the eggs. Cook until eggs are just set on the edges and add the bacon and broccoli. Cook until eggs are cooked, season with salt and pepper, and sprinkle with chives. Serve.
Sautéed Pork Chop with Balsamic Roasted Onions
week 8 – day 3 – DINNER
1
5 minutes
I8
Week 8
35 minutes
Ingredients
69%
8.2
8.2
47.2
47.2
40
40
622.2
622.2
26%
5%
• 1/2 medium onion
• 1 pork loin chop
• 3 tbsp olive oil
• 2 tbsp chopped chives
• 1 tbsp balsamic vinegar
• Salt and pepper
Directions Preheat oven to 400 degrees F. Slice the onion into wedges and lay it on a parchment lined sheet pan. Drizzle with 2 tablespoons olive oil and balsamic vinegar and season with salt and pepper. Roast for 10-15 minutes. While onions are roasting, heat a skillet over medium heat and add remaining olive oil. Add pork chop to the skillet and sear until browned on both sides. Remove onions from the oven and lay the pork chop on the same sheet pan. Put the pan back in the oven and continue roasting until pork is done, 5-10 minutes longer. Sprinkle the pork chop and the onions with the chives before serving.
Poached Eggs with Roasted Vegetables and Bacon Week 8 week 8– day 4 – BREAKFAST J8
1
10 minutes
25 minutes
Ingredients • 1 tbsp olive oil
• 1/2 cup sliced onions
• 1/2 cup sliced zucchini
• 1 tbsp chopped scallions
• 1/4 cup sliced red bell pepper
• 2 eggs
• 2 slices bacon, cooked and crumbled 10.8
10.8
31.5
31.5
Directions
22.2
22.2
Preheat oven to 400 degrees F. Toss the vegetables with the
410.6
410.6
olive oil and lay on a parchment lined sheet pan. Roast for 20-25 minutes until tender. When done, toss the vegetables with the crumbled bacon. Before serving, crack the eggs in a small bowl
68%
21%
10%
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 vegetables.
Spicy tuna and Egg Salad
week 8– day 4 – LUNCH K8
1
5 minutes
Week 8
10 minutes
Ingredients • 1/2 can tuna, drained • 1 tbsp pickle relish • 1 tsp mustard • 2 hard boiled eggs, finely chopped 15.3
15.3
• 2 tbsp Paleo mayonnaise
35
35
• 1 tsp chili sauce
34.9
34.9
• 1 dash Pepper
516
516
• 1 tbsp olive oil • 2 large Boston lettuce leaves
61%
27%
12%
Directions Combine all ingredients except the lettuce in a bowl and stir well. Chill until ready to serve. Serve in the lettuce leaves.
Pan Seared Chicken with Leeks and Bacon Week 8 week 8– day 4 – DINNER
1
10 minutes
L8
20 minutes
Ingredients • 3 slices bacon, sliced • 1/2 cup sliced leeks • 1 chicken breast (boneless, skinless) • Sea salt and Pepper 6.6
6.6
29.8
29.8
35.1
35.1
441.7
441.7
62%
32%
6%
Directions Season the chicken with salt and pepper. Heat a medium skillet over medium heat. Add the bacon and cook until crisp. Remove from the pan with a slotted spoon and set aside. Add the leeks and cook until soft, and then add the chicken. Cook the chicken until is browned on both sides and cooked through. Remove the chicken from the pan and add the bacon. Heat the bacon and leeks until warm and serve over the chicken.
Smoked Salmon Scramble week 8– day 5 – BREAKFAST M8
1
5 minutes
Week 8
10 minutes
Ingredients • 3 eggs • 1 tbsp whole milk • 1 tbsp olive oil • 1/2 can smoked salmon, chopped (canned in water)
68%
2.2
2.2
• 1/2 tbsp chopped chives
33.6
33,6
• 1/2 tbsp chopped dill
34.1
34.1
• Salt and pepper
449.1
449.1
30%
2%
Directions Beat the eggs with the milk. Heat a non-stick skillet over medium heat and add the olive oil. Add the eggs and stir until almost cooked. Add the salmon, and stir. Season with salt and pepper. When eggs are cooked through, top with the chives and dill and serve.
Coconut Chicken Curry
week 8– day 5 – LUNCH N8
1
66%
8.6
8.6
32.3
32.3
29.5
29.5
426.3
426.3
27%
7%
10 minutes
Week 8
20 minutes
Ingredients • 1 tsp olive oil • 1 chicken breast, cubed (boneless skinless) • 1/2 cup broccoli, chopped • 1/2 cup spinach • 1 1/2 tsp curry powder • 1/2 cup coconut milk • Salt and pepper Directions Heat a skillet over medium heat. Add the olive oil and chicken breast and cook until browned. Add the broccoli, spinach, and curry powder. Stir and add the coconut milk. Season with salt and pepper and simmer on low heat until chicken is cooked through and broccoli is tender. Serve.
Sautéed Pork Chop with Apples, Spinach, and Onions Week 8 week 8– day 5 – DINNER O8
1
69%
11.4
11.4
31.4
31.4
19.8
19.8
404.5
404.5
19%
11%
10 minutes
25 minutes
Ingredients • 1 pork loin chop (bone-in) • 1 tsp olive oil • 1/2 cup sliced onions • 1/4 cup sliced apples, skin on • 2 cups chopped spinach • Salt and pepper Directions Season the pork chop with salt and pepper. Heat a large skillet over medium heat and add the olive oil. Add the pork chop and cook until browned on both sides. Remove from the pan and add the onions and apples. Cook until soft and add the spinach. Add the pork chop back to the pan and continue cooking until done. Serve the pork with the vegetables.
Southwest Scrambled Eggs
week 8– day 6 – BREAKFAST D8
1
10 minutes
Week 8
10 minutes
Ingredients • 3 eggs • 1 tbsp water • 2 strips bacon, chopped • 1/4 cup chopped jalapeño peppers 5
5
• 1/4 cup chopped red bell peppers
27.9
27.9
• 1/2 tsp chili powder
24.6
24.6
• Salt and pepper
368.4
368.4
68%
27%
5%
Directions Beat the eggs with the water. Heat a nonstick skillet over medium heat. Add the bacon and peppers and cook until peppers are soft. Add the chili powder and eggs and scramble with a spatula until cooked through. Season with salt and pepper before serving.
Mediterranean Tuna Salad week 8– day 6 – LUNCH H8
1
5 minutes
Week 8
10 minutes
Ingredients • 1 cup shredded lettuce
• 1/2 can tuna
• 1/2 cup sliced green bell peppers
• 1 1/2 tbsp olive oil
• 1/4 cup sliced cucumbers
• 1 tbsp lemon juice
• 1/4 cup sliced onions
• 1 tsp mustard • Salt and pepper
11.8
11.8
• 1/2 medium tomato, cut into wedges
29.4
29.4
• 4 small olives, pitted
26
26
410
410 Directions Top the lettuce with the vegetables, olives, and tuna. Make a
64%
25%
11%
dressing by combining the olive oil with the lemon juice and mustard. Season with salt and pepper. Drizzle the salad with the dressing before serving.
Spaghetti and Meat Sauce Paleo Style week 8– day 6 – DINNER F8
1
10 minutes
Week 8
20 minutes
Ingredients • 2 tbsp olive oil • 1/4 pound ground beef • 1/4 cup chopped onion • 1 clove garlic, minced 14.9
14.9
• 1/2 cup canned tomato sauce
45.6
45.6
• 1 tbsp chopped basil
29.9
29.9
• 1/2 spaghetti squash
583.6
583.6 Directions Heat a medium skillet over medium heat. Add the olive oil,
70%
20%
10%
ground beef, onions and garlic and cook until beef is no longer pink. Add the tomato sauce and simmer for 10 minutes. Stir in the basil. While the sauce is simmering, steam the squash in the microwave until tender. Serve the sauce over the squash.
