Perfect Meal Plans
Perfect Meal Plans Week 36
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 36
Lunch
Creamy Scrambled Eggs with Raspberries and Almonds
Zucchini Pasta with Chicken and Broccoli
Baked Eggs in Portobello Cups
Southwest Beef and Cauliflower Lettuce Wraps
A36
B36
A1 D36
Ratatouille Omelet
Shrimp and Watermelon Radish Salad
Day 5
Leftovers from I36
H36
Spicy Braised Chicken Thighs and Okra
Day 7
Reward Day – Eat What You Would Like!
Spicy Meatballs with Pickled Peppers and Onions
I36
L36
K36
O36
Leftovers from O36
Eggplant and Chicken Skillet with Cauliflower Tabouli J36
F36
Pork Chops with Jalapeño Peach Salsa
M36
Day 6
Lemon Pepper Scallops with Rosemary Spinach
K36
Leftovers from K36
Homemade Turkey Breakfast Patties with Poached Eggs
C36
Tilapia and Tomato Stew
I36
Pear, Leek, and Blue Cheese Scramble
Beef Tenderloin with Roasted Sweet Potatoes and Fennel
E36
G36
Day 4
Dinner
N36
Reward Day – Eat What You Would Like!
O36
Reward Day – Eat What You Would Like!
Shopping List PANTRY ITEMS Salt and Pepper 1 ¼ cup Extra virgin olive oil
MEALS All to taste B36, C36, D36, F36, G36, I36, J36, K36, L36, N36, O36
Week 36 FRESH HERB AND PRODUCE
MEALS
1/2 cup Raspberries
A36
1 clove Garlic
B36
1 medium Zucchini
B36, G36
1 tsp Heavy cream
A36
2 tbsp Basil leaves
B36, G36
1/4 cup Almonds
A36
1/2 cup Sweet potatoes
C36
1/2 tsp Ground cumin
E36
1/2 cup Fennel
C36
1 tsp Garlic powder
E36, I36
2 tsp Thyme
C36, I36
1 1/2 tsp Chili powder
E36, K26
2 Baby portobello mushroom caps
D36
2 tbsp Salsa
E36
¼ cup Parsley
D36, N36
2 tbsp Sour cream
E36
1/2 cup Cauliflower
E36, N36
3/4 cup Shrimp (canned)
H36
3 large Green lettuce leaves
E36
2 tbsp Paleo mayonnaise
H36
1 tsp Lemon zest
F36
1/2 cup Vinegar
I36
1 tsp Fresh rosemary
F36
1 tsp Honey
I36
4 cups Baby spinach
F36, L36
1 tsp Red pepper flakes
I36, K36
1 1/4 cup Eggplant
G36, N36
2 1/2 tsp Ground oregano
J36, L36, N36
1/4 cup Mushroom
G36
1/2 tsp Fennel seeds
J36
1/2 cup Cherry tomatoes
G36
1/2 tsp 1/2 tsp Ground sage
1 cup Watermelon radish
H36
J36
2 cups Chicken broth
2 tbsp Green onions
H36
K36, L36
1 tbsp Celery
H36
¼ cup Lemon juice
H36, N36
1 cup Arugula
H36
1 3/4 cups Onions
I36, K36, L36, O36
MEAT, FISH, POULTRY
MEALS
2 Chicken breasts (meat only)
B36, N36
1/2 cup Red bell peppers
I36
1 (6 oz) Beef tenderloin steak
C36
1/2 cup Strawberries
J36
2 strips Bacon
D36
1 cup Okra
K36
12 oz Ground beef
E36, I36
1 1/4 cup Tomatoes
K36, L36, N36
1/4 lb Sea scallops
F36
1/4 Pear
M36
2 oz Ground turkey
J36
1/4 cup Leeks
M36
2 oz Ground pork
J36
1 tbsp Fresh mint leaves
N36
2 Chicken thighs
K36
1 Peach
O36
4 oz Tilapia
L36
1 Jalapeno pepper
O36
2 (4 oz) Pork chops
O36
2 tbsp Lime juice
O36
2 tbsp Cilantro
O36
Shopping List (Cont.) REFRIGERATOR ITEMS
MEALS
14 Eggs (organic, cage-free preferable)
A36, D36, G36, I36, J36, M36
1 tbsp Butter
A36, G36, M36
2 tbsp Parmesan cheese
B36
1/4 cup Pepper jack cheese
E36
1/4 cup Blue cheese
M36
Week 36
Recipes
Creamy Scrambled Eggs with Raspberries and Almonds
week 36 – day 1 – BREAKFAST A36
1
65%
13.8
13.8
34.2
34.2
26.9
26.9
455.9
455.9
23%
12%
10 minutes
Week36
10 minutes
Ingredients • 1 teaspoon butter • 3 eggs • 1 teaspoon heavy cream • 1/2 cup fresh raspberries • 1/4 cup sliced almonds • Salt and pepper
Directions Beat the eggs with the cream. Heat the butter in a skillet over medium heat. Add the eggs, season with salt and pepper and scramble until cooked through. Top with the raspberries and sliced almonds before serving.
Zucchini Pasta with Chicken and Broccoli
week 36 – day 1 – LUNCH B36
1
10 minutes
Week36
15 minutes
Ingredients • 2 tablespoons olive oil • 1 clove garlic, minced • 1 chicken breast, sliced • 1/2 zucchini, cut into noodles on a spiral slicer
63%
10.6
10.6
33.6
33.6
32.9
32.9
469.2
469.2
28%
9%
• 1 tablespoon chopped basil leaves • 2 tablespoons grated Parmesan cheese • Salt and pepper
Directions Heat a skillet over medium heat. Add the garlic and cook for 1 minute. Add the chicken and broccoli and cook until chicken is well browned and cooked through. Season with salt and pepper. Add the zucchini noodles and cook until soft. Stir in the basil leaves and cheese before serving.
Beef Tenderloin with Roasted Sweet Potatoes and Fennel Week Week36 1
week 36 – day 1 – DINNER C36
1
16.8
16.8
39.2
39.2
39.4
39.4
579.2
579.2
61%
27%
12%
10 minutes
30 minutes
Ingredients • 2 tablespoons olive oil • 1/2 cup sweet potato cubes • 1/2 cup sliced fennel • 1 teaspoon thyme • 1 6-ounce beef tenderloin steak • Salt and pepper Directions Preheat oven to 400 degrees F. Toss the sweet potatoes and fennel with 1 tablespoon olive oil and the thyme. Season with salt and pepper and lay on a baking sheet in a single layer. Roast for 25-30 minutes, until potatoes are tender and lightly browned. 10 minutes before vegetables are done, heat a skillet over medium heat and add the olive oil. Season the steak with salt and pepper and sear until browned. Flip, continue cooking until done. Serve with the vegetables on the side.
Baked Eggs in Por tobello Cups
week 36 – day 2– Breakfast D36
1
68%
8.1
8.1
27.1
27.1
20.6
20.6
349.8
349.8
23%
9%
10 minutes
Week Week36 1
30 minutes
Ingredients • 2 baby portobello mushroom caps, cleaned and insides removed • 1 teaspoon olive oil • 2 strips bacon • 2 eggs • 2 tablespoons parsley • Salt and pepper
Directions Preheat oven to 375 degrees F. Brush the outside of the mushroom caps with the olive oil and lay on a baking sheet. Lay a slice of bacon inside the cap, and crack one egg in each cap. Sprinkle with parsley and season with salt and pepper. Bake for 20-30 minutes, until eggs are done. Serve warm.
Southwest Beef and Cauliflower Let tuce Wraps Week36
week 36– day 2 – LUNCH E36
1
9
9
33.3
33.3
37.5
37.5
483.3
483.3
62%
31%
7%
10 minutes
20 minutes
Ingredients • 4 ounces ground beef • 1/4 cup finely chopped cauliflower • 1/2 teaspoon ground cumin • 1/2 teaspoon garlic powder • 1/2 teaspoon chili powder • 3 large, in tact lettuce leaves • 2 tablespoons salsa • 2 tablespoons sour cream • 1/4 cup shredded Pepper Jack cheese • Salt and pepper Directions Heat a skillet over medium heat and add the beef and cauliflower. Cook until beef is no longer pink and add the seasonings, along with salt and pepper. Serve the beef mixture in lettuce leaves, and top with the salsa, sour cream, and cheese.
Lemon Pepper Scallops with Rose mary Spinach Week36 week 36 – day 2 – DINNER F36
1
64%
6.2
6.2
21.4
21.4
20.9
20.9
298.4
298.4
28%
8%
10 minutes
15 minutes
Ingredients • 1/4 pound sea scallops, patted dry • 1/2 teaspoon black pepper • 1 teaspoon lemon zest • 1 1/2 tablespoons olive oil • 1 teaspoon finely chopped fresh rosemary • 2 cups baby spinach leaves • Salt and pepper Directions Preheat a broiler to high heat. Season the scallops with the pepper and lemon zest and lay on a baking sheet. Broil for 3-4 minutes per side, until scallops are lightly browned. While the scallops are cooking, heat a skillet over medium heat. Add the rosemary and cook until fragrant, about 1 minute. Stir in the spinach and cook until just wilted. Season with salt and and pepper and serve with the broiled scallops.
Ratatouille Omelet
week 36– day 3 – breakfast G36
1
10 minutes
Week36
15 minutes
Ingredients
7
7
25.4
25.4
23
23
341.8
341.8
66%
26%
8%
• 1 teaspoon olive oil
• 1 teaspoon butter
• 1/4 cup sliced zucchini
• 3 eggs, beaten
• 1/4 cup finely diced eggplant • 1/4 cup sliced mushrooms
• 1 tablespoon chopped basil leaves
• 1/2 cup halved cherry tomatoes
• Salt and pepper
Directions Heat a skillet over medium heat. Add the olive oil and the vegetables and cook until soft. Season with salt and pepper. 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. Top the omelet with the vegetables and carefully fold in half. Continue cooking until eggs are done, top with the basil leaves, and serve.
Shrimp and Water melon Radish Salad week 36 – day 3– LUNCH H36
1
67%
7
7
25
25
21.1
21.1
334.4
334.4
25%
8%
10 minutes
Week36
10 minutes
Ingredients • 3/4 cup canned shrimp, drained • 1 cup sliced watermelon radishes • 2 tablespoons chopped green onions • 1 tablespoon chopped celery • 1 tablespoon lemon juice • 2 tablespoons Paleo mayonnaise • 1 cup arugula • Salt and pepper
Directions Combine all ingredients except arugula in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve over the arugula.
Spicy Meatballs with Pickled Peppers and Onions Week36 week 36 – day 3 – dinner I36
2
61%
16.2
8.1
55.6
27.8
63
31.5
845.5
422.8
31%
8%
20 minutes
Ingredients • 1/2 cup sliced onions • 1/2 cup sliced bell peppers • 1/2 cup vinegar • 1 teaspoon salt • 1 teaspoon honey • 8 ounces ground beef
20 minutes • 1/2 teaspoon crushed red pepper flakes • 1 teaspoon thyme • 1/2 teaspoon garlic powder • 1 egg, beaten • 1 tablespoon olive oil
Directions Preheat oven to 350 degrees F. Put the onions and peppers in a bowl and season with the salt. Pour the vinegar over the vegetables and stir in the honey. Let sit for 20-30 minutes. Combine the ground beef, seasonings, and egg in a bowl and form into 1 inch meatballs. Heat a skillet over medium heat and add the olive oil. Add the meatballs and sear on all sides. Transfer to a baking sheet and bake until done, about 10-15 minutes. Drain the onions and peppers and serve with the meatballs.
Spicy Braised Chicken Thighs and Okra
65%
19.3
9.7
66.1
33.1
60.6
30.3
906
453
26%
9%
Week36
week 36 – day 4 – lunch
K36
2
45 minutes
10 minutes
Ingredients • 4 tablespoons olive oil • 4 chicken thighs • 1/2 cup sliced onions • 1 cup sliced okra • 1/2 cup diced tomatoes • 1 teaspoon crushed red pepper flakes • 1 teaspoon chili powder • 1 cup chicken broth • Salt and pepper Directions Heat a large skillet over medium high heat and add the olive oil. Season the chicken with salt and pepper and add it to the pan. Sear on all sides until browned and remove from pan. Add the onions and cook until soft. Stir in the tomatoes, seasonings, and okra. Stir for a minute and add the chicken back to the pan. Add the stock and bring to a boil. Reduce heat to low and simmer for 35-40 minutes, until chicken is cooked through.
Tilapia and Tomato Stew
week 36– day 4 – dinner L36
1
62%
13
13
29.7
29.7
28.3
28.3
419.1
419.1
26%
12%
10 minutes
Week36
20 minutes
Ingredients • 2 tablespoons olive oil • 1/4 cup chopped onions • 2 cups baby spinach • 1 teaspoon ground oregano • 1 tablespoon lemon juice • 1/2 cup diced tomatoes • 1 cup chicken broth • 4 ounces tilapia, cut into bite sized pieces • Salt and pepper Directions Heat the olive oil in a medium saucepan over medium heat. Add the onions and cook until soft. Add the spinach and oregano and cook until spinach is wilted; stir in the lemon juice and season with salt and pepper. Add the tomatoes and broth and bring to a boil. Reduce heat to a simmer and add the fish. Simmer on low heat until the fish is cooked through, about 5 minutes. Serve hot.
Pear, Leek, and Blue Cheese Scramble
week 36 – day 5 – breakfast M36
1
10 minutes
Week36
10 minutes
Ingredients • 1/2 tablespoon butter • 1/4 pear, seeds removed, finely chopped • 3 tablespoons sliced leeks • 3 eggs, beaten
65%
10.2
10.2
• 1/4 cup crumbled blue cheese
32.3
32.3
• Salt and pepper
28.8
28.8
442.2
442.2
26%
9%
Directions Heat the butter in a nonstick skillet over medium heat. Add the pears and leeks and cook until soft. Season with salt and pepper and add the eggs. Scramble while continuing to cook, and cook until done. Top with the blue cheese before serving.
Pork Chops with Jalapeño Peach Salsa
week 36 – day 5 – dinner O36
2
64%
25.8
12.9
63
31.5
52.6
26.3
870.9
435.4
24%
12%
10 minutes
20 minutes
Ingredients • 4 tablespoons olive oil • 2 4-ounce pork chops • 1 peach, pitted and finely chopped • 1/4 cup minced jalapeño peppers • 1/2 cup chopped red onions • 2 tablespoons lime juice • 2 tablespoons fresh chopped cilantro • Salt and pepper Directions Season the pork chops with salt and pepper. Heat half the olive oil in a skillet over medium high heat and sear the chops. Continue cooking until well browned and cooked through. Remove from pan and allow to rest. Make the salsa by combining the rest of the ingredients with the remaining olive oil. Season with salt and pepper and serve over the pork chops.
Homemade Turkey Breakfast Patties with Poached Eggs
week 36 – day 6 – breakfast J36
1
10 minutes
Ingredients • 2 ounces ground turkey • 2 ounces ground pork • 1/2 teaspoon ground oregano • 1/2 teaspoon fennel seeds • 1/2 teaspoon ground sage
66%
9.4
9.4
30.4
30.4
25.2
25.2
406.1
406.1
24%
10%
Week36
Week36
20 minutes • 1 tablespoon olive oil • 2 eggs • 1/2 cup sliced strawberries • Salt and pepper
Directions Combine the turkey with the pork and the seasonings. Season with salt and pepper. Form into 3-4 breakfast sized patties. Heat a skillet over medium heat and add the olive oil. Cook the patties until browned and cooked through. 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 with the sausages and strawberries on the side.
Eggplant and Chicken Skillet with Cauliflower Tabouli Week36 week 36– day 6 – lunch N36
1
63%
13.3
13.3
30.7
30.7
28
28
430.9
430.9
25%
12%
10 minutes
Ingredients • 1/2 cup chopped cauliflower florets • 1/4 cup diced tomatoes • 2 tablespoon chopped fresh parsley • 1 tablespoon chopped fresh mint leaves • 2 tablespoons lemon juice
20 minutes
• 1 tablespoon olive oil • 1 cup cubed eggplant • 1 chicken breast, sliced • 1 teaspoon ground oregano • Salt and pepper
Directions Put the cauliflower in the bowl of a food processor and process until finely chopped, similar to rice. Transfer to a microwave safe bowl, season with salt and pepper and add a tablespoon water. Microwave for 3-4 minutes and toss with the tomatoes, parsley, mint, lemon juice, and 1 tablespoon olive oil. Set aside. Heat a skillet over medium high heat, add the remaining olive oil and the eggplant. Cook until soft and golden brown. Season with salt and pepper and add the chicken. Continue cooking until the chicken is done, add the oregano and stir. Serve with the tabouli.
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 36
Lunch
Creamy Scrambled Eggs with Raspberries and Almonds
Zucchini Pasta with Chicken and Broccoli
Baked Eggs in Portobello Cups
Southwest Beef and Cauliflower Lettuce Wraps
A36
B36
A1 D36
Ratatouille Omelet
Shrimp and Watermelon Radish Salad
Day 5
Leftovers from I36
H36
Spicy Braised Chicken Thighs and Okra
Day 7
Reward Day – Eat What You Would Like!
Spicy Meatballs with Pickled Peppers and Onions
I36
L36
K36
O36
Leftovers from O36
Eggplant and Chicken Skillet with Cauliflower Tabouli J36
F36
Pork Chops with Jalapeño Peach Salsa
M36
Day 6
Lemon Pepper Scallops with Rosemary Spinach
K36
Leftovers from K36
Homemade Turkey Breakfast Patties with Poached Eggs
C36
Tilapia and Tomato Stew
I36
Pear, Leek, and Blue Cheese Scramble
Beef Tenderloin with Roasted Sweet Potatoes and Fennel
E36
G36
Day 4
Dinner
N36
Reward Day – Eat What You Would Like!
O36
Reward Day – Eat What You Would Like!
Shopping List PANTRY ITEMS Salt and Pepper 1 ¼ cup Extra virgin olive oil
MEALS All to taste B36, C36, D36, F36, G36, I36, J36, K36, L36, N36, O36
Week 36 FRESH HERB AND PRODUCE
MEALS
1/2 cup Raspberries
A36
1 clove Garlic
B36
1 medium Zucchini
B36, G36
1 tsp Heavy cream
A36
2 tbsp Basil leaves
B36, G36
1/4 cup Almonds
A36
1/2 cup Sweet potatoes
C36
1/2 tsp Ground cumin
E36
1/2 cup Fennel
C36
1 tsp Garlic powder
E36, I36
2 tsp Thyme
C36, I36
1 1/2 tsp Chili powder
E36, K26
2 Baby portobello mushroom caps
D36
2 tbsp Salsa
E36
¼ cup Parsley
D36, N36
2 tbsp Sour cream
E36
1/2 cup Cauliflower
E36, N36
3/4 cup Shrimp (canned)
H36
3 large Green lettuce leaves
E36
2 tbsp Paleo mayonnaise
H36
1 tsp Lemon zest
F36
1/2 cup Vinegar
I36
1 tsp Fresh rosemary
F36
1 tsp Honey
I36
4 cups Baby spinach
F36, L36
1 tsp Red pepper flakes
I36, K36
1 1/4 cup Eggplant
G36, N36
2 1/2 tsp Ground oregano
J36, L36, N36
1/4 cup Mushroom
G36
1/2 tsp Fennel seeds
J36
1/2 cup Cherry tomatoes
G36
1/2 tsp 1/2 tsp Ground sage
1 cup Watermelon radish
H36
J36
2 cups Chicken broth
2 tbsp Green onions
H36
K36, L36
1 tbsp Celery
H36
¼ cup Lemon juice
H36, N36
1 cup Arugula
H36
1 3/4 cups Onions
I36, K36, L36, O36
MEAT, FISH, POULTRY
MEALS
2 Chicken breasts (meat only)
B36, N36
1/2 cup Red bell peppers
I36
1 (6 oz) Beef tenderloin steak
C36
1/2 cup Strawberries
J36
2 strips Bacon
D36
1 cup Okra
K36
12 oz Ground beef
E36, I36
1 1/4 cup Tomatoes
K36, L36, N36
1/4 lb Sea scallops
F36
1/4 Pear
M36
2 oz Ground turkey
J36
1/4 cup Leeks
M36
2 oz Ground pork
J36
1 tbsp Fresh mint leaves
N36
2 Chicken thighs
K36
1 Peach
O36
4 oz Tilapia
L36
1 Jalapeno pepper
O36
2 (4 oz) Pork chops
O36
2 tbsp Lime juice
O36
2 tbsp Cilantro
O36
Shopping List (Cont.) REFRIGERATOR ITEMS
MEALS
14 Eggs (organic, cage-free preferable)
A36, D36, G36, I36, J36, M36
1 tbsp Butter
A36, G36, M36
2 tbsp Parmesan cheese
B36
1/4 cup Pepper jack cheese
E36
1/4 cup Blue cheese
M36
Week 36
Recipes
Creamy Scrambled Eggs with Raspberries and Almonds
week 36 – day 1 – BREAKFAST A36
1
65%
13.8
13.8
34.2
34.2
26.9
26.9
455.9
455.9
23%
12%
10 minutes
Week36
10 minutes
Ingredients • 1 teaspoon butter • 3 eggs • 1 teaspoon heavy cream • 1/2 cup fresh raspberries • 1/4 cup sliced almonds • Salt and pepper
Directions Beat the eggs with the cream. Heat the butter in a skillet over medium heat. Add the eggs, season with salt and pepper and scramble until cooked through. Top with the raspberries and sliced almonds before serving.
Zucchini Pasta with Chicken and Broccoli
week 36 – day 1 – LUNCH B36
1
10 minutes
Week36
15 minutes
Ingredients • 2 tablespoons olive oil • 1 clove garlic, minced • 1 chicken breast, sliced • 1/2 zucchini, cut into noodles on a spiral slicer
63%
10.6
10.6
33.6
33.6
32.9
32.9
469.2
469.2
28%
9%
• 1 tablespoon chopped basil leaves • 2 tablespoons grated Parmesan cheese • Salt and pepper
Directions Heat a skillet over medium heat. Add the garlic and cook for 1 minute. Add the chicken and broccoli and cook until chicken is well browned and cooked through. Season with salt and pepper. Add the zucchini noodles and cook until soft. Stir in the basil leaves and cheese before serving.
Beef Tenderloin with Roasted Sweet Potatoes and Fennel Week Week36 1
week 36 – day 1 – DINNER C36
1
16.8
16.8
39.2
39.2
39.4
39.4
579.2
579.2
61%
27%
12%
10 minutes
30 minutes
Ingredients • 2 tablespoons olive oil • 1/2 cup sweet potato cubes • 1/2 cup sliced fennel • 1 teaspoon thyme • 1 6-ounce beef tenderloin steak • Salt and pepper Directions Preheat oven to 400 degrees F. Toss the sweet potatoes and fennel with 1 tablespoon olive oil and the thyme. Season with salt and pepper and lay on a baking sheet in a single layer. Roast for 25-30 minutes, until potatoes are tender and lightly browned. 10 minutes before vegetables are done, heat a skillet over medium heat and add the olive oil. Season the steak with salt and pepper and sear until browned. Flip, continue cooking until done. Serve with the vegetables on the side.
Baked Eggs in Por tobello Cups
week 36 – day 2– Breakfast D36
1
68%
8.1
8.1
27.1
27.1
20.6
20.6
349.8
349.8
23%
9%
10 minutes
Week Week36 1
30 minutes
Ingredients • 2 baby portobello mushroom caps, cleaned and insides removed • 1 teaspoon olive oil • 2 strips bacon • 2 eggs • 2 tablespoons parsley • Salt and pepper
Directions Preheat oven to 375 degrees F. Brush the outside of the mushroom caps with the olive oil and lay on a baking sheet. Lay a slice of bacon inside the cap, and crack one egg in each cap. Sprinkle with parsley and season with salt and pepper. Bake for 20-30 minutes, until eggs are done. Serve warm.
Southwest Beef and Cauliflower Let tuce Wraps Week36
week 36– day 2 – LUNCH E36
1
9
9
33.3
33.3
37.5
37.5
483.3
483.3
62%
31%
7%
10 minutes
20 minutes
Ingredients • 4 ounces ground beef • 1/4 cup finely chopped cauliflower • 1/2 teaspoon ground cumin • 1/2 teaspoon garlic powder • 1/2 teaspoon chili powder • 3 large, in tact lettuce leaves • 2 tablespoons salsa • 2 tablespoons sour cream • 1/4 cup shredded Pepper Jack cheese • Salt and pepper Directions Heat a skillet over medium heat and add the beef and cauliflower. Cook until beef is no longer pink and add the seasonings, along with salt and pepper. Serve the beef mixture in lettuce leaves, and top with the salsa, sour cream, and cheese.
Lemon Pepper Scallops with Rose mary Spinach Week36 week 36 – day 2 – DINNER F36
1
64%
6.2
6.2
21.4
21.4
20.9
20.9
298.4
298.4
28%
8%
10 minutes
15 minutes
Ingredients • 1/4 pound sea scallops, patted dry • 1/2 teaspoon black pepper • 1 teaspoon lemon zest • 1 1/2 tablespoons olive oil • 1 teaspoon finely chopped fresh rosemary • 2 cups baby spinach leaves • Salt and pepper Directions Preheat a broiler to high heat. Season the scallops with the pepper and lemon zest and lay on a baking sheet. Broil for 3-4 minutes per side, until scallops are lightly browned. While the scallops are cooking, heat a skillet over medium heat. Add the rosemary and cook until fragrant, about 1 minute. Stir in the spinach and cook until just wilted. Season with salt and and pepper and serve with the broiled scallops.
Ratatouille Omelet
week 36– day 3 – breakfast G36
1
10 minutes
Week36
15 minutes
Ingredients
7
7
25.4
25.4
23
23
341.8
341.8
66%
26%
8%
• 1 teaspoon olive oil
• 1 teaspoon butter
• 1/4 cup sliced zucchini
• 3 eggs, beaten
• 1/4 cup finely diced eggplant • 1/4 cup sliced mushrooms
• 1 tablespoon chopped basil leaves
• 1/2 cup halved cherry tomatoes
• Salt and pepper
Directions Heat a skillet over medium heat. Add the olive oil and the vegetables and cook until soft. Season with salt and pepper. 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. Top the omelet with the vegetables and carefully fold in half. Continue cooking until eggs are done, top with the basil leaves, and serve.
Shrimp and Water melon Radish Salad week 36 – day 3– LUNCH H36
1
67%
7
7
25
25
21.1
21.1
334.4
334.4
25%
8%
10 minutes
Week36
10 minutes
Ingredients • 3/4 cup canned shrimp, drained • 1 cup sliced watermelon radishes • 2 tablespoons chopped green onions • 1 tablespoon chopped celery • 1 tablespoon lemon juice • 2 tablespoons Paleo mayonnaise • 1 cup arugula • Salt and pepper
Directions Combine all ingredients except arugula in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve over the arugula.
Spicy Meatballs with Pickled Peppers and Onions Week36 week 36 – day 3 – dinner I36
2
61%
16.2
8.1
55.6
27.8
63
31.5
845.5
422.8
31%
8%
20 minutes
Ingredients • 1/2 cup sliced onions • 1/2 cup sliced bell peppers • 1/2 cup vinegar • 1 teaspoon salt • 1 teaspoon honey • 8 ounces ground beef
20 minutes • 1/2 teaspoon crushed red pepper flakes • 1 teaspoon thyme • 1/2 teaspoon garlic powder • 1 egg, beaten • 1 tablespoon olive oil
Directions Preheat oven to 350 degrees F. Put the onions and peppers in a bowl and season with the salt. Pour the vinegar over the vegetables and stir in the honey. Let sit for 20-30 minutes. Combine the ground beef, seasonings, and egg in a bowl and form into 1 inch meatballs. Heat a skillet over medium heat and add the olive oil. Add the meatballs and sear on all sides. Transfer to a baking sheet and bake until done, about 10-15 minutes. Drain the onions and peppers and serve with the meatballs.
Spicy Braised Chicken Thighs and Okra
65%
19.3
9.7
66.1
33.1
60.6
30.3
906
453
26%
9%
Week36
week 36 – day 4 – lunch
K36
2
45 minutes
10 minutes
Ingredients • 4 tablespoons olive oil • 4 chicken thighs • 1/2 cup sliced onions • 1 cup sliced okra • 1/2 cup diced tomatoes • 1 teaspoon crushed red pepper flakes • 1 teaspoon chili powder • 1 cup chicken broth • Salt and pepper Directions Heat a large skillet over medium high heat and add the olive oil. Season the chicken with salt and pepper and add it to the pan. Sear on all sides until browned and remove from pan. Add the onions and cook until soft. Stir in the tomatoes, seasonings, and okra. Stir for a minute and add the chicken back to the pan. Add the stock and bring to a boil. Reduce heat to low and simmer for 35-40 minutes, until chicken is cooked through.
Tilapia and Tomato Stew
week 36– day 4 – dinner L36
1
62%
13
13
29.7
29.7
28.3
28.3
419.1
419.1
26%
12%
10 minutes
Week36
20 minutes
Ingredients • 2 tablespoons olive oil • 1/4 cup chopped onions • 2 cups baby spinach • 1 teaspoon ground oregano • 1 tablespoon lemon juice • 1/2 cup diced tomatoes • 1 cup chicken broth • 4 ounces tilapia, cut into bite sized pieces • Salt and pepper Directions Heat the olive oil in a medium saucepan over medium heat. Add the onions and cook until soft. Add the spinach and oregano and cook until spinach is wilted; stir in the lemon juice and season with salt and pepper. Add the tomatoes and broth and bring to a boil. Reduce heat to a simmer and add the fish. Simmer on low heat until the fish is cooked through, about 5 minutes. Serve hot.
Pear, Leek, and Blue Cheese Scramble
week 36 – day 5 – breakfast M36
1
10 minutes
Week36
10 minutes
Ingredients • 1/2 tablespoon butter • 1/4 pear, seeds removed, finely chopped • 3 tablespoons sliced leeks • 3 eggs, beaten
65%
10.2
10.2
• 1/4 cup crumbled blue cheese
32.3
32.3
• Salt and pepper
28.8
28.8
442.2
442.2
26%
9%
Directions Heat the butter in a nonstick skillet over medium heat. Add the pears and leeks and cook until soft. Season with salt and pepper and add the eggs. Scramble while continuing to cook, and cook until done. Top with the blue cheese before serving.
Pork Chops with Jalapeño Peach Salsa
week 36 – day 5 – dinner O36
2
64%
25.8
12.9
63
31.5
52.6
26.3
870.9
435.4
24%
12%
10 minutes
20 minutes
Ingredients • 4 tablespoons olive oil • 2 4-ounce pork chops • 1 peach, pitted and finely chopped • 1/4 cup minced jalapeño peppers • 1/2 cup chopped red onions • 2 tablespoons lime juice • 2 tablespoons fresh chopped cilantro • Salt and pepper Directions Season the pork chops with salt and pepper. Heat half the olive oil in a skillet over medium high heat and sear the chops. Continue cooking until well browned and cooked through. Remove from pan and allow to rest. Make the salsa by combining the rest of the ingredients with the remaining olive oil. Season with salt and pepper and serve over the pork chops.
Homemade Turkey Breakfast Patties with Poached Eggs
week 36 – day 6 – breakfast J36
1
10 minutes
Ingredients • 2 ounces ground turkey • 2 ounces ground pork • 1/2 teaspoon ground oregano • 1/2 teaspoon fennel seeds • 1/2 teaspoon ground sage
66%
9.4
9.4
30.4
30.4
25.2
25.2
406.1
406.1
24%
10%
Week36
Week36
20 minutes • 1 tablespoon olive oil • 2 eggs • 1/2 cup sliced strawberries • Salt and pepper
Directions Combine the turkey with the pork and the seasonings. Season with salt and pepper. Form into 3-4 breakfast sized patties. Heat a skillet over medium heat and add the olive oil. Cook the patties until browned and cooked through. 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 with the sausages and strawberries on the side.
Eggplant and Chicken Skillet with Cauliflower Tabouli Week36 week 36– day 6 – lunch N36
1
63%
13.3
13.3
30.7
30.7
28
28
430.9
430.9
25%
12%
10 minutes
Ingredients • 1/2 cup chopped cauliflower florets • 1/4 cup diced tomatoes • 2 tablespoon chopped fresh parsley • 1 tablespoon chopped fresh mint leaves • 2 tablespoons lemon juice
20 minutes
• 1 tablespoon olive oil • 1 cup cubed eggplant • 1 chicken breast, sliced • 1 teaspoon ground oregano • Salt and pepper
Directions Put the cauliflower in the bowl of a food processor and process until finely chopped, similar to rice. Transfer to a microwave safe bowl, season with salt and pepper and add a tablespoon water. Microwave for 3-4 minutes and toss with the tomatoes, parsley, mint, lemon juice, and 1 tablespoon olive oil. Set aside. Heat a skillet over medium high heat, add the remaining olive oil and the eggplant. Cook until soft and golden brown. Season with salt and pepper and add the chicken. Continue cooking until the chicken is done, add the oregano and stir. Serve with the tabouli.
