Perfect Meal Plans
Perfect Meal Plans Week 33
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 33
Lunch
Scrambled Eggs with Yogurt and Roasted Blueberries
Smoked Salmon, Carrot, and Apple Salad
A33
Leftovers from C33
Day 5
Crunchy Sloppy Joe Wraps A1 C33
Smoked Turkey and Cranberry Scrambled Eggs
Strawberry and Goat Cheese Omelet
K33
Scallop and Avocado Salad
H33
Reward Day – Eat What You Would Like! P2
Curried Chicken and Cauliflower Stuffed Eggplant
N33
D33
Day 7
I33
L33
Pork Tenderloin and Vegetable Bowl
Roasted Pepper and Steak Salad
Reward Day – Eat What You Would Like!
F33
E33
J33
BLT Breakfast Wraps
Tuna Steaks with Olives and Broccoli
Pineapple Steak Skewers with Cabbage
Leftovers from E33
Summer Arugula Salad with Peaches and Salmon
Sweet and Savory Scrambled Eggs
C33
E33
M33
Day 6
Blue Cheese Burgers with Celery Sticks and Apples B33
G33
Day 4
Dinner
O33
Leftovers from O33 O33
Reward Day – Eat What You Would Like! Q2
R2
Shopping List (Cont.) REFRIGERATOR ITEMS
MEALS
15 Eggs (organic, cage-free preferable)
A33, D33, G33, J33, M33
3 tbsp Butter
A33, G33, J33
1/2 cup Plain Greek yugort
A33
1/4 cup Blue cheese
C33
1/4 cup Cheddar cheese
H33
1/4 cup Goat cheese
J33, K33
Week 33
Shopping List PANTRY ITEMS
MEALS
Salt and Pepper
All to taste
1 cup Extra virgin olive oil
B33, C33, E33, F33, K33, L33, N33, O33
1 tbsp Raisins
B33
3 tbsp Paleo mayonnaise
B33, D33
2 tsp Hot sauce
C33
1 1/4 tsp Chili powder
E33, N33
1 tsp Cumin
E33
1/2 cup Tomato sauce
E33
1/4 cup Sunflower seeds
E33
1/2 tsp Ground oregano
F33
1 tbsp Dried cranberries
G33
1/2 tsp Dried sage
G33
1/4 cup Pineapple chunks
I33
1 1/2 tbsp Sesame oil
I33
1/4 cup Apple cider vinegar
I33, O33
1 tsp Honey
I33
1 tsp Curry powder
L33
2 tbsp Almonds
M33
2 tbsp Dates
M33
MEAT, FISH, POULTRY
MEALS
1 cup Smoked salmon
B33
16 oz Ground beef
C33, E33
6 strips Bacon
D33, M33
1 (4 oz) Tuna steak
F33
2 slices Smoked turkey breast
G33
1 (4 oz) Sirloin steak
H33
4 oz Steak
I33
1 (4 oz) Salmon filet
K33
1 Chicken breast (meat only)
L33
6 oz Sea scallops
N33
8 oz Pork tenderloin
O33
Week 33 FRESH HERB AND PRODUCE
MEALS
1/2 cup Blueberries
A33
1/4 cup Carrots
B33
1 small Apple
B33
2 tbsp Lemon juice
B33, K33
8 sticks Celery
C33
1 small Green apple
C33
1 1/2 cup Cherry tomatoes
D33, N33
3 large Iceburg lettuce leaves
D33
1 cup Onions
E33, L33, O33
1/4 cup Green peppers
E33
1 clove Garlic
E33
1 large head Cabbage
E33, I33
1 1/2 cup Broccoli
F33, O33
1 tsp Lemon zest
F33
1/4 cup Olives
F33
1 cup Red bell peppers
H33, O33
1 cup Romaine lettuce
H33
1/2 cup Strawberries
J33
1 tbsp Basil
J33
2 cups Arugula
K33
1/2 cup Peaches
K33
1 small Baby eggplant
L33
1 tsp Ginger
L33
1/4 cup Cauliflower
L33
1/4 cup Tomatoes
L33
2 tbsp Cilantro
L33, N33
1/4 cup Avocado
N33
1 tbsp Lime juice
N33
1 cup Baby spinach
N33
1/2 cup Mushrooms
O33
1 tsp Thyme leaves
O33
Recipes
Scrambled Eggs with Yogurt and Roasted Blueberries
week 33 – day 1 – BREAKFAST A33
1
10 minutes
Week33
20 minutes
Ingredients • 1/2 cup fresh blueberries • 1 tablespoon butter • 3 eggs • 1/2 cup plain Greek yogurt 16.1
16.1
39.8
39.8
31.1
31.1
Directions
544.3
544.3
Preheat oven to 400 degrees F. Line a baking sheet with parch-
• Salt and pepper
ment and put the blueberries on it. Roast for 15-20 minutes until berries are soft and have burst. While the blueberries are
66%
23%
12%
roasting, heat the butter in a nonstick skillet. Add the eggs and scramble until done. Season with salt and pepper. Serve the blueberries over the yogurt alongside the eggs.
Smoked Salmon, Carrot, and Apple Salad
week 33 – day 1 – LUNCH B33
1
10 minutes
Week33
10 minutes
Ingredients • 1/4 cup grated carrots • 1/4 apple, grated • 1 tablespoon raisins • 1 tablespoon lemon juice
65%
14.8
14.8
33.9
33.9
25.5
25.5
461.3
461.3
22%
13%
• 1 teaspoon olive oil • 2 tablespoons Paleo mayonnaise • 1 cup flaked smoked salmon • 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.
Blue Cheese Burgers with Celery Sticks and Apples Week Week33 1
week 33 – day 1 – DINNER C33
2
10 minutes
20 minutes
Ingredients • 8 ounces ground beef
• 8 celery sticks
• 2 teaspoons hot sauce
• 1 green apple, cored and sliced
• 1/4 cup crumbled blue cheese • Salt and pepper • 1 tablespoon olive oil 15.9
8
59.6
29.8
62.3
31.1
Directions
855
427.5
Combine the beef, hot sauce, and blue cheese in a bowl. Season with salt and pepper and form into two patties. Heat a skillet over medium high heat and cook the burgers until browned on
63%
29%
8%
both sides and done to your liking. Serve alongside the celery sticks and apple slices.
Crunchy Sloppy Joe Wraps
week 33 – day 2– LUNCH E33
2
66%
30.5
15.2
82.7
41.1
66.9
33.4
1110.4
555.2
24%
11%
10 minutes
Ingredients • 2 tablespoons olive oil • 1/4 cup chopped onions • 1/4 cup chopped green peppers • 1 clove garlic, minced • 1 teaspoon chili powder • 1 teaspoon cumin
Week Week33 1
20 minutes • 8 ounces ground beef • 1/2 cup tomato sauce • 1/4 cup sunflower seeds • 4 large, in tact cabbage leaves • Salt and pepper
Directions Heat a skillet over medium heat. Add the olive oil, onions, and peppers and cook until soft. Season with salt and pepper. Stir in the garlic, chili powder, and cumin. Cook for 1 minute and add the beef. Cook until beef is no longer pink and add the tomato sauce. Simmer over medium heat for 10 minutes, until sauce is thickened. Stir in the sunflower seeds. Serve in the cabbage leaves.
Tuna Steaks with Olives and Broccoli
Week33
week 33– day 2 – DINNER F33
1
65%
9.3
9.3
32
32
29.4
29.4
435.3
435.3
27%
8%
10 minutes
15 minutes
Ingredients • 1 4-ounce tuna steak • 2 tablespoons olive oil • 1 cup chopped broccoli • 1 teaspoon lemon zest • 1/4 cup mixed olives, finely chopped • 1/2 teaspoon ground oregano • Salt and pepper Directions Season the tuna with salt and pepper. Heat a skillet over medium heat and add the olive oil. Cook the tuna until done to your liking. Remove from pan and let rest. Put the broccoli in a bowl with a pinch of salt and a tablespoon of water. Cover and microwave for 3-4 minutes until tender. Toss with the lemon zest. Before serving, toss the olives with the oregano and spoon over the tuna. Serve with the broccoli.
Smoked Turkey and Cranberry Scrambled Eggs
week 33 – day 3 – BREAKFAST G33
1
62%
10.9
10.9
29.1
29.1
28.7
28.7
415.5
415.5
27%
10%
10 minutes
Week33
10 minutes
Ingredients • 1 tablespoon butter • 3 eggs, beaten • 2 slices smoked turkey breast, finely chopped • 1 tablespoon dried cranberries • 1/2 teaspoon dried sage • Salt and pepper
Directions Heat the butter in a nonstick skillet over medium heat. Add the eggs, turkey and cranberries, and scramble until cooked through. Season with salt and pepper, and sprinkle with the sage before serving.
Pineapple Steak Skewers with Cabbage week 33– day 3 – DINNER I33
1
10 minutes
Week33
15 minutes
Ingredients • 4 ounces steak, cut into chunks • 1/4 cup pineapple chunks • 1 1/2 tablespoons sesame oil • 1 tablespoon cider vinegar 14
14
• 1 teaspoon honey
30.1
30.1
• 1/2 cup finely shredded cabbage
23.9
23.9
• Salt and pepper
421.7
421.7
64%
23%
13%
Directions Preheat grill to medium high heat. Thread the beef and pineapple onto skewers. Season with salt and pepper. Whisk together the sesame oil, vinegar and honey and brush it over the skewers. Grill until pineapple is charred and beef is cooked through. Serve the warm skewers over the shredded cabbage.
Strawberry and Goat Cheese Omelet week 33 – day 4– breakfast J33
1
64%
7.5
7.5
26.8
26.8
27
27
375.3
375.3
29%
7%
10 minutes
Week33
10 minutes
Ingredients • 1 teaspoon butter • 3 eggs • 1/2 cup sliced strawberries • 2 tablespoons crumbled goat cheese • 1 tablespoon chopped fresh basil • Salt and pepper Directions Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Season the omelet with salt and pepper and add the strawberries and goat cheese. Fold in half and continue cooking until eggs are cooked through. Top with the basil before serving.
Summer Arugula Salad with Peaches and Salmon week 33 – day 4 – lunch K33
1
60%
10.4
10.4
27.1
27.1
29.5
29.5
400.3
400.3
29%
10%
10 minutes
15 minutes
Ingredients • 1 4-ounce salmon filet • 2 cups arugula • 1/2 cup sliced peaches • 1 tablespoon olive oil • 1 tablespoon lemon juice • 2 tablespoons crumbled goat cheese • Salt and pepper
Directions Preheat broiler to high heat. Season the salmon with salt and pepper and broil on both sides until browned and cooked through, 4-5 minutes per side. Toss the arugula with the peaches, olive oil and lemon juice and top with the broiled salmon and goat cheese.
Curried Chicken and Cauliflower Stuffed Eggplant week 33 – day 4 – dinner
1
10 minutes
Ingredients • 1 small baby eggplant • 2 tablespoons olive oil • 1/4 cup chopped onions • 1 teaspoon grated ginger • 1/4 cup chopped cauliflower
63%
13.1
13.1
30.7
30.7
27.6
27.6
432.3
432.3
25%
12%
Week33
L33
Week33
45 minutes • 1 teaspoon curry powder • 1/4 cup chopped tomatoes • 1 chicken breast, thinly sliced • 1 tablespoon chopped cilantro • Salt and pepper
Directions Preheat oven to 400 degrees F. Cut the eggplant in half lengthwise and remove as much of the inside as you can without scooping away all of the flesh. Set on a baking sheet. Heat a skillet over medium heat and add the olive oil, followed by the scooped out eggplant, onions, and cauliflower. Cook until soft and add the ginger and curry powder. Stir and add the tomatoes and season with salt and pepper. Add the chicken and cover. Turn the heat down to low and cook for 5 minutes. Uncover and spoon the mixture into the hollowed out eggplant halves. Cover with foil and bake for 25-30 minutes until eggplant is tender. Remove and top with cilantro before serving.
Sweet and Savory Scrambled Eggs
week 33– day 5 – breakfast M33
1
17.3
17.3
43.8
43.8
29.5
29.5
573.6
573.6
68%
20%
12%
10 minutes
Week33
10 minutes
Ingredients • 4 strips bacon, chopped • 3 eggs, beaten • 2 tablespoons chopped dates • 2 tablespoons sliced almonds • Salt and pepper
Directions Heat a nonstick skillet over medium heat. Add the bacon and cook until crisp. Stir in the eggs and scramble until cooked through. Stir in the dates and almonds and season with salt and pepper before serving.
Scallop and Avocado Salad
week 33 – day 5 –lunch N33
1
64%
12.9
12.9
34.2
34.2
31
31
474.9
474.9
26%
11%
10 minutes
Week33
10 minutes
Ingredients • 2 tablespoons olive oil • 6 ounces sea scallops • 1/4 cup cubed avocado • 1/2 cup halved cherry tomatoes • 1 tablespoon lime juice • 1 tablespoon chopped cilantro • 1/4 teaspoon chili powder • 1 cup baby spinach • Salt and pepper Directions Heat half the olive oil in a skillet over medium heat. Sear the scallops until well browned on both sides. Remove from pan and let cool. Toss with the avocado, tomatoes, remaining olive oil, lime juice, cilantro and chili powder. Season with salt and pepper and serve over the spinach.
Pork Tenderloin and Vegetable Bowl Week33 week 33 – day 5 – dinner O33 2
63%
15.1
7.5
49
24.5
50.6
25.3
710.1
355
29%
8%
10 minutes
20 minutes
Ingredients • 3 tablespoons olive oil • 8 ounces pork tenderloin, sliced • 1/2 cup chopped onions • 1/2 cup sliced red bell peppers • 1/2 cup sliced mushrooms • 1/2 cup sliced broccoli • 1 teaspoon thyme leaves • 3 tablespoons cider vinegar • Salt and pepper Directions Heat the olive oil in a skillet over medium heat. Add the pork, cook until browned and remove from pan. Add the vegetables and continue cooking until tender. Stir in the thyme and season with salt and pepper. Add the pork back to the pan, followed by the vinegar. Continue cooking until pork is cooked through and serve.
BLT Breakfast Wraps
week 33 – day 6 – breakfast D33
1
68%
8.7
8.7
31.7
31.7
25.6
25.6
417.8
417.8
24%
8%
10 minutes
Week33
10 minutes
Ingredients • 2 strips bacon, chopped • 3 eggs, beaten • 1 teaspoon Paleo mayonnaise • 1 cup cherry tomatoes, halved • 3 large iceberg lettuce leaves, in tact • Salt and pepper
Directions Heat a nonstick skillet over medium heat. Add the bacon and cook until crisp. Stir in the eggs and scramble until almost cooked through. Season with salt and pepper and stir in the mayo and tomatoes. Serve wrapped in the lettuce leaves.
Roasted Pepper and Steak Salad week 33– day 6 – LUNCH H33
1
67%
7.3
7.3
36
36
31.9
31.9
479.9
479.9
27%
6%
10 minutes
Week33
20 minutes
Ingredients • 1 4-ounce sirloin steak • 1/2 cup roasted red peppers • 1 tablespoon olive oil • 1 tablespoon lemon juice • 1/4 teaspoon crushed red pepper flakes • 1 cup chopped Romaine lettuce • 1/4 cup shredded cheddar cheese • Salt and pepper Directions Heat a grill to medium high heat and spray with cooking spray. Season the steak with salt and pepper and grill until cooked to your liking. Allow to cool and slice. Toss the steak with the roasted peppers, olive oil, lemon juice and crushed red pepper. Top the shredded Romaine with the salad and the cheese.
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 33
Lunch
Scrambled Eggs with Yogurt and Roasted Blueberries
Smoked Salmon, Carrot, and Apple Salad
A33
Leftovers from C33
Day 5
Crunchy Sloppy Joe Wraps A1 C33
Smoked Turkey and Cranberry Scrambled Eggs
Strawberry and Goat Cheese Omelet
K33
Scallop and Avocado Salad
H33
Reward Day – Eat What You Would Like! P2
Curried Chicken and Cauliflower Stuffed Eggplant
N33
D33
Day 7
I33
L33
Pork Tenderloin and Vegetable Bowl
Roasted Pepper and Steak Salad
Reward Day – Eat What You Would Like!
F33
E33
J33
BLT Breakfast Wraps
Tuna Steaks with Olives and Broccoli
Pineapple Steak Skewers with Cabbage
Leftovers from E33
Summer Arugula Salad with Peaches and Salmon
Sweet and Savory Scrambled Eggs
C33
E33
M33
Day 6
Blue Cheese Burgers with Celery Sticks and Apples B33
G33
Day 4
Dinner
O33
Leftovers from O33 O33
Reward Day – Eat What You Would Like! Q2
R2
Shopping List (Cont.) REFRIGERATOR ITEMS
MEALS
15 Eggs (organic, cage-free preferable)
A33, D33, G33, J33, M33
3 tbsp Butter
A33, G33, J33
1/2 cup Plain Greek yugort
A33
1/4 cup Blue cheese
C33
1/4 cup Cheddar cheese
H33
1/4 cup Goat cheese
J33, K33
Week 33
Shopping List PANTRY ITEMS
MEALS
Salt and Pepper
All to taste
1 cup Extra virgin olive oil
B33, C33, E33, F33, K33, L33, N33, O33
1 tbsp Raisins
B33
3 tbsp Paleo mayonnaise
B33, D33
2 tsp Hot sauce
C33
1 1/4 tsp Chili powder
E33, N33
1 tsp Cumin
E33
1/2 cup Tomato sauce
E33
1/4 cup Sunflower seeds
E33
1/2 tsp Ground oregano
F33
1 tbsp Dried cranberries
G33
1/2 tsp Dried sage
G33
1/4 cup Pineapple chunks
I33
1 1/2 tbsp Sesame oil
I33
1/4 cup Apple cider vinegar
I33, O33
1 tsp Honey
I33
1 tsp Curry powder
L33
2 tbsp Almonds
M33
2 tbsp Dates
M33
MEAT, FISH, POULTRY
MEALS
1 cup Smoked salmon
B33
16 oz Ground beef
C33, E33
6 strips Bacon
D33, M33
1 (4 oz) Tuna steak
F33
2 slices Smoked turkey breast
G33
1 (4 oz) Sirloin steak
H33
4 oz Steak
I33
1 (4 oz) Salmon filet
K33
1 Chicken breast (meat only)
L33
6 oz Sea scallops
N33
8 oz Pork tenderloin
O33
Week 33 FRESH HERB AND PRODUCE
MEALS
1/2 cup Blueberries
A33
1/4 cup Carrots
B33
1 small Apple
B33
2 tbsp Lemon juice
B33, K33
8 sticks Celery
C33
1 small Green apple
C33
1 1/2 cup Cherry tomatoes
D33, N33
3 large Iceburg lettuce leaves
D33
1 cup Onions
E33, L33, O33
1/4 cup Green peppers
E33
1 clove Garlic
E33
1 large head Cabbage
E33, I33
1 1/2 cup Broccoli
F33, O33
1 tsp Lemon zest
F33
1/4 cup Olives
F33
1 cup Red bell peppers
H33, O33
1 cup Romaine lettuce
H33
1/2 cup Strawberries
J33
1 tbsp Basil
J33
2 cups Arugula
K33
1/2 cup Peaches
K33
1 small Baby eggplant
L33
1 tsp Ginger
L33
1/4 cup Cauliflower
L33
1/4 cup Tomatoes
L33
2 tbsp Cilantro
L33, N33
1/4 cup Avocado
N33
1 tbsp Lime juice
N33
1 cup Baby spinach
N33
1/2 cup Mushrooms
O33
1 tsp Thyme leaves
O33
Recipes
Scrambled Eggs with Yogurt and Roasted Blueberries
week 33 – day 1 – BREAKFAST A33
1
10 minutes
Week33
20 minutes
Ingredients • 1/2 cup fresh blueberries • 1 tablespoon butter • 3 eggs • 1/2 cup plain Greek yogurt 16.1
16.1
39.8
39.8
31.1
31.1
Directions
544.3
544.3
Preheat oven to 400 degrees F. Line a baking sheet with parch-
• Salt and pepper
ment and put the blueberries on it. Roast for 15-20 minutes until berries are soft and have burst. While the blueberries are
66%
23%
12%
roasting, heat the butter in a nonstick skillet. Add the eggs and scramble until done. Season with salt and pepper. Serve the blueberries over the yogurt alongside the eggs.
Smoked Salmon, Carrot, and Apple Salad
week 33 – day 1 – LUNCH B33
1
10 minutes
Week33
10 minutes
Ingredients • 1/4 cup grated carrots • 1/4 apple, grated • 1 tablespoon raisins • 1 tablespoon lemon juice
65%
14.8
14.8
33.9
33.9
25.5
25.5
461.3
461.3
22%
13%
• 1 teaspoon olive oil • 2 tablespoons Paleo mayonnaise • 1 cup flaked smoked salmon • 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.
Blue Cheese Burgers with Celery Sticks and Apples Week Week33 1
week 33 – day 1 – DINNER C33
2
10 minutes
20 minutes
Ingredients • 8 ounces ground beef
• 8 celery sticks
• 2 teaspoons hot sauce
• 1 green apple, cored and sliced
• 1/4 cup crumbled blue cheese • Salt and pepper • 1 tablespoon olive oil 15.9
8
59.6
29.8
62.3
31.1
Directions
855
427.5
Combine the beef, hot sauce, and blue cheese in a bowl. Season with salt and pepper and form into two patties. Heat a skillet over medium high heat and cook the burgers until browned on
63%
29%
8%
both sides and done to your liking. Serve alongside the celery sticks and apple slices.
Crunchy Sloppy Joe Wraps
week 33 – day 2– LUNCH E33
2
66%
30.5
15.2
82.7
41.1
66.9
33.4
1110.4
555.2
24%
11%
10 minutes
Ingredients • 2 tablespoons olive oil • 1/4 cup chopped onions • 1/4 cup chopped green peppers • 1 clove garlic, minced • 1 teaspoon chili powder • 1 teaspoon cumin
Week Week33 1
20 minutes • 8 ounces ground beef • 1/2 cup tomato sauce • 1/4 cup sunflower seeds • 4 large, in tact cabbage leaves • Salt and pepper
Directions Heat a skillet over medium heat. Add the olive oil, onions, and peppers and cook until soft. Season with salt and pepper. Stir in the garlic, chili powder, and cumin. Cook for 1 minute and add the beef. Cook until beef is no longer pink and add the tomato sauce. Simmer over medium heat for 10 minutes, until sauce is thickened. Stir in the sunflower seeds. Serve in the cabbage leaves.
Tuna Steaks with Olives and Broccoli
Week33
week 33– day 2 – DINNER F33
1
65%
9.3
9.3
32
32
29.4
29.4
435.3
435.3
27%
8%
10 minutes
15 minutes
Ingredients • 1 4-ounce tuna steak • 2 tablespoons olive oil • 1 cup chopped broccoli • 1 teaspoon lemon zest • 1/4 cup mixed olives, finely chopped • 1/2 teaspoon ground oregano • Salt and pepper Directions Season the tuna with salt and pepper. Heat a skillet over medium heat and add the olive oil. Cook the tuna until done to your liking. Remove from pan and let rest. Put the broccoli in a bowl with a pinch of salt and a tablespoon of water. Cover and microwave for 3-4 minutes until tender. Toss with the lemon zest. Before serving, toss the olives with the oregano and spoon over the tuna. Serve with the broccoli.
Smoked Turkey and Cranberry Scrambled Eggs
week 33 – day 3 – BREAKFAST G33
1
62%
10.9
10.9
29.1
29.1
28.7
28.7
415.5
415.5
27%
10%
10 minutes
Week33
10 minutes
Ingredients • 1 tablespoon butter • 3 eggs, beaten • 2 slices smoked turkey breast, finely chopped • 1 tablespoon dried cranberries • 1/2 teaspoon dried sage • Salt and pepper
Directions Heat the butter in a nonstick skillet over medium heat. Add the eggs, turkey and cranberries, and scramble until cooked through. Season with salt and pepper, and sprinkle with the sage before serving.
Pineapple Steak Skewers with Cabbage week 33– day 3 – DINNER I33
1
10 minutes
Week33
15 minutes
Ingredients • 4 ounces steak, cut into chunks • 1/4 cup pineapple chunks • 1 1/2 tablespoons sesame oil • 1 tablespoon cider vinegar 14
14
• 1 teaspoon honey
30.1
30.1
• 1/2 cup finely shredded cabbage
23.9
23.9
• Salt and pepper
421.7
421.7
64%
23%
13%
Directions Preheat grill to medium high heat. Thread the beef and pineapple onto skewers. Season with salt and pepper. Whisk together the sesame oil, vinegar and honey and brush it over the skewers. Grill until pineapple is charred and beef is cooked through. Serve the warm skewers over the shredded cabbage.
Strawberry and Goat Cheese Omelet week 33 – day 4– breakfast J33
1
64%
7.5
7.5
26.8
26.8
27
27
375.3
375.3
29%
7%
10 minutes
Week33
10 minutes
Ingredients • 1 teaspoon butter • 3 eggs • 1/2 cup sliced strawberries • 2 tablespoons crumbled goat cheese • 1 tablespoon chopped fresh basil • Salt and pepper Directions Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Season the omelet with salt and pepper and add the strawberries and goat cheese. Fold in half and continue cooking until eggs are cooked through. Top with the basil before serving.
Summer Arugula Salad with Peaches and Salmon week 33 – day 4 – lunch K33
1
60%
10.4
10.4
27.1
27.1
29.5
29.5
400.3
400.3
29%
10%
10 minutes
15 minutes
Ingredients • 1 4-ounce salmon filet • 2 cups arugula • 1/2 cup sliced peaches • 1 tablespoon olive oil • 1 tablespoon lemon juice • 2 tablespoons crumbled goat cheese • Salt and pepper
Directions Preheat broiler to high heat. Season the salmon with salt and pepper and broil on both sides until browned and cooked through, 4-5 minutes per side. Toss the arugula with the peaches, olive oil and lemon juice and top with the broiled salmon and goat cheese.
Curried Chicken and Cauliflower Stuffed Eggplant week 33 – day 4 – dinner
1
10 minutes
Ingredients • 1 small baby eggplant • 2 tablespoons olive oil • 1/4 cup chopped onions • 1 teaspoon grated ginger • 1/4 cup chopped cauliflower
63%
13.1
13.1
30.7
30.7
27.6
27.6
432.3
432.3
25%
12%
Week33
L33
Week33
45 minutes • 1 teaspoon curry powder • 1/4 cup chopped tomatoes • 1 chicken breast, thinly sliced • 1 tablespoon chopped cilantro • Salt and pepper
Directions Preheat oven to 400 degrees F. Cut the eggplant in half lengthwise and remove as much of the inside as you can without scooping away all of the flesh. Set on a baking sheet. Heat a skillet over medium heat and add the olive oil, followed by the scooped out eggplant, onions, and cauliflower. Cook until soft and add the ginger and curry powder. Stir and add the tomatoes and season with salt and pepper. Add the chicken and cover. Turn the heat down to low and cook for 5 minutes. Uncover and spoon the mixture into the hollowed out eggplant halves. Cover with foil and bake for 25-30 minutes until eggplant is tender. Remove and top with cilantro before serving.
Sweet and Savory Scrambled Eggs
week 33– day 5 – breakfast M33
1
17.3
17.3
43.8
43.8
29.5
29.5
573.6
573.6
68%
20%
12%
10 minutes
Week33
10 minutes
Ingredients • 4 strips bacon, chopped • 3 eggs, beaten • 2 tablespoons chopped dates • 2 tablespoons sliced almonds • Salt and pepper
Directions Heat a nonstick skillet over medium heat. Add the bacon and cook until crisp. Stir in the eggs and scramble until cooked through. Stir in the dates and almonds and season with salt and pepper before serving.
Scallop and Avocado Salad
week 33 – day 5 –lunch N33
1
64%
12.9
12.9
34.2
34.2
31
31
474.9
474.9
26%
11%
10 minutes
Week33
10 minutes
Ingredients • 2 tablespoons olive oil • 6 ounces sea scallops • 1/4 cup cubed avocado • 1/2 cup halved cherry tomatoes • 1 tablespoon lime juice • 1 tablespoon chopped cilantro • 1/4 teaspoon chili powder • 1 cup baby spinach • Salt and pepper Directions Heat half the olive oil in a skillet over medium heat. Sear the scallops until well browned on both sides. Remove from pan and let cool. Toss with the avocado, tomatoes, remaining olive oil, lime juice, cilantro and chili powder. Season with salt and pepper and serve over the spinach.
Pork Tenderloin and Vegetable Bowl Week33 week 33 – day 5 – dinner O33 2
63%
15.1
7.5
49
24.5
50.6
25.3
710.1
355
29%
8%
10 minutes
20 minutes
Ingredients • 3 tablespoons olive oil • 8 ounces pork tenderloin, sliced • 1/2 cup chopped onions • 1/2 cup sliced red bell peppers • 1/2 cup sliced mushrooms • 1/2 cup sliced broccoli • 1 teaspoon thyme leaves • 3 tablespoons cider vinegar • Salt and pepper Directions Heat the olive oil in a skillet over medium heat. Add the pork, cook until browned and remove from pan. Add the vegetables and continue cooking until tender. Stir in the thyme and season with salt and pepper. Add the pork back to the pan, followed by the vinegar. Continue cooking until pork is cooked through and serve.
BLT Breakfast Wraps
week 33 – day 6 – breakfast D33
1
68%
8.7
8.7
31.7
31.7
25.6
25.6
417.8
417.8
24%
8%
10 minutes
Week33
10 minutes
Ingredients • 2 strips bacon, chopped • 3 eggs, beaten • 1 teaspoon Paleo mayonnaise • 1 cup cherry tomatoes, halved • 3 large iceberg lettuce leaves, in tact • Salt and pepper
Directions Heat a nonstick skillet over medium heat. Add the bacon and cook until crisp. Stir in the eggs and scramble until almost cooked through. Season with salt and pepper and stir in the mayo and tomatoes. Serve wrapped in the lettuce leaves.
Roasted Pepper and Steak Salad week 33– day 6 – LUNCH H33
1
67%
7.3
7.3
36
36
31.9
31.9
479.9
479.9
27%
6%
10 minutes
Week33
20 minutes
Ingredients • 1 4-ounce sirloin steak • 1/2 cup roasted red peppers • 1 tablespoon olive oil • 1 tablespoon lemon juice • 1/4 teaspoon crushed red pepper flakes • 1 cup chopped Romaine lettuce • 1/4 cup shredded cheddar cheese • Salt and pepper Directions Heat a grill to medium high heat and spray with cooking spray. Season the steak with salt and pepper and grill until cooked to your liking. Allow to cool and slice. Toss the steak with the roasted peppers, olive oil, lemon juice and crushed red pepper. Top the shredded Romaine with the salad and the cheese.
