Perfect Meal Plans
Perfect Meal Plans Week 37
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 37
Lunch
Breakfast Broccoli Salad
Buffalo Beef and Celery Sticks with Blue Cheese
A37
Bacon, Green Pepper, and Mushroom Scramble
B37
Barbecue Bacon Chicken Burgers Over Spinach
A1 D37
Leftovers from E37
Broccoli Soup with Cheddar and Shrimp
Day 5
Spinach Salad with Cottage Cheese and Bacon
Greek Lamb Lettuce Wraps K37
Leftovers from K37
M37
Day 6
Parmesan and Green Onion Omelet with Blueberries
Seared Salmon with Radish and Fennel Salad G37
Day 7
K37
Reward Day – Eat What You Would Like! P2
N37
Reward Day – Eat What You Would Like!
C37
Broiled Cod with Parmesan Zucchini Sauté F37
Creamy Coconut Crab and Zucchini Noodles
H37
J37
Strawberry and Spinach Omelet with Goat Cheese
Pan Seared Chicken Thighs with Smoky Roasted Eggplant
E37
E37
Day 4
Dinner
I37
Quick Scallop and Vegetable Bowl with Cucumber Yogurt Sauce
L37
Chicken and Asparagus Stir Fry Over Cauliflower Rice
O37
Leftovers from O37 O37
Reward Day – Eat What You Would Like! Q2
R2
Shopping List PANTRY ITEMS Salt and Pepper 1 cup Extra virgin olive oil
MEALS All to taste C37, D37, E37, F37, H37, I37, J37, L37, N37
Week 37 FRESH HERB AND PRODUCE
MEALS
2 cups Broccoli
A37, H37, L37
1/2 cup Peaches
A37
3 stalks Celery
B37
2 tbsp Paleo mayonnaise
A37, N37
2 cups Eggplant
C37
1 tbsp Almonds
A37
1/4 cup Green bell pepper
D37
1 tbsp Hot sauce
B37
3/4 cup Mushrooms
D37, L37
1 tsp Apple cider vinegar
B37
1/2 cup Apple
D37
1 tsp Smoked paprika
C37
1/2 cup Green onions
E37, G37, O37
1 tbsp Barbecue sauce
E37
8 cups Baby spinach
E37, J37, M37
1/2 tsp Mustard powder
H37
1/3 cup Lemon juice
F37, J37, K37
2 cups Chicken broth
H37
1 1/2 cup Onions
F37, H37, I37, K37
1/2 cup Shrimp (canned)
H37
1 cup Zucchini
F37, I37
1 tsp Fish sauce
I37
1 tsp Thyme leaves
F37
1 tsp Oregano
K37
1 cup Blueberries
G37, O37
2 cloves Garlic
I37
1 tsp Ginger
I37
1 tbsp Cilantro
I37
3/4 cup Cucumber
K37, L37
MEAT, FISH, POULTRY
MEALS
8 slices Bacon
A37, D37. E37, J37
1/2 cup Cherry tomatoes
K37
4 oz Ground beef
B37
6 Green lettuce large leaves
K37
3 Chicken thighs
C37
1/2 cup Red bell peppers
L37
8 oz Ground chicken
E37
1/4 cup Strawberries
M37
1 (4 oz) filetCod
F37
1/2 cup Radish
N37
3/4 cup Crab meat
I37
1/2 cup Fennel
N37
8 oz Ground lamb
K37
1 tbsp Dill
N37
4 oz Bay scallops
L37
1 (4 oz) Salmon filet
N37
Shopping List (Cont.) REFRIGERATOR ITEMS
MEALS
15 Eggs (organic, cage-free preferable)
A37, D37, E37, G37, M37, O37
1/2 cup Cheddar cheese
A37, H37
1/2 cup Blue cheese
B37
1/2 cup Parmesan cheese
F37, G37, O37
1/4 cup Butter
G37, M37, O37
1/2 cup Coconut milk
I37
1/2 cup Cottage cheese
J37
1/4 cup Feta cheese
K37
1/2 (6 oz) Plain Greek Yogurt container
L37
1 tbsp Goat cheese
M37
Week 37
Recipes
Breakfast Broccoli Salad
week 37 – day 1 – BREAKFAST
1
14.5
14.5
36.5
36.5
25.6
25.6
482.5
482.5
67%
21%
12%
10 minutes
A37
Week37
10 minutes
Ingredients • 1/2 cup finely chopped broccoli • 2 hard boiled eggs, finely chopped • 1 tablespoon Paleo mayonnaise • 2 tablespoons grated cheddar cheese • 2 slices bacon, cooked and crumbled • 1 tablespoon sliced almonds • 1/2 cup sliced peaches • Salt and pepper
Directions Combine the broccoli, eggs, mayo, cheddar, bacon, and almonds in a bowl. Mix well and season with salt and pepper. Serve with the peaches on the side.
Buffalo Beef and Celery Sticks with Blue Cheese
week 36 – day 1 – LUNCH B36
1
10 minutes
Week37
20 minutes
Ingredients • 4 ounces ground beef • 1 tablespoon hot sauce • 1 teaspoon cider vinegar • 3 stalks celery, cut into 4-inch pieces
60%
6.9
6.9
28.1
28.1
35.9
35.9
431.5
431.5
34%
6%
• 1/4 cup crumbled blue cheese • Salt and pepper
Directions Heat a nonstick skillet over medium heat and add the beef. Cook until no longer pink in the center, season with salt and pepper and stir in the hot sauce and vinegar. Simmer for 5 minutes. Top the celery sticks with the beef and blue cheese.
Pan Seared Chicken Thighs with Smoky Roasted Week Week37 1
week 37 – day 1 – DINNER C37
1
64%
10.6
10.6
42.4
42.4
42.7
42.7
590.4
590.4
29%
7%
10 minutes
45 minutes
Ingredients • 2 1/2 tablespoons olive oil • 3 chicken thighs • 2 cups cubed eggplant • 1 teaspoon smoked paprika • Salt and pepper Directions Preheat oven to 375 degrees F. Heat an oven proof skillet over medium high heat. Season the chicken thighs with salt and pepper and add them to the pan. Cook until well browned on all sides. Put in the oven and bake for 20 minutes. Season the eggplant with salt and pepper, and toss with the smoked paprika. Remove the pan with the chicken from the oven and add the eggplant, carefully coating it in the surrounding fat. Put back in the oven and finish cooking until chicken is cooked through, and eggplant is tender.
Bacon, Green Pepper, and Mushroom Scramble Week Week37 1
week 37 – day 2– breakfast D37
1
68%
11.4
11.4
36.9
36.9
28.3
28.3
484.8
484.4
23%
9%
10 minutes
10 minutes
Ingredients • 1 tablespoon olive oil • 1/4 cup diced green bell pepper • 1/4 cup sliced mushrooms • 3 eggs, beaten • 2 slices bacon, cooked and crumbled • 1/2 cup apple slices • Salt and pepper
Directions Heat the olive oil over medium heat. Add the peppers and mushrooms and cook until soft. Season with salt and pepper. Add the eggs and scramble with a spatula until cooked through. Top with the bacon and serve the apple slices on the side.
Barbecue Bacon Chicken Burgers Over Spinach
week 37– day 2 – LUNCH E37
2
66%
11.9
5.9
57.7
28.9
55.7
27.9
780.1
390
28%
6%
10 minutes
20 minutes
Ingredients • 8 ounces ground chicken • 1 tablespoon barbecue sauce • 1 tablespoon green onions • 1 egg • 2 slices bacon, cooked and crumbled • 2 tablespoons olive oil • 4 cups baby spinach • Salt and pepper
Directions Combine the chicken with the barbecue sauce, green onions, egg, and bacon in a large bowl. Season with salt and pepper, mix well and form into two patties. Heat a skillet over medium heat and add the olive oil. Cook the burgers until well browned and cooked through. Serve over the spinach.
Broiled Cod with Parmesan Zucchini Sauté week 37 – day 2 – DINNER F37
1
67%
9.1
9.1
30.8
30.8
25.6
25.6
412.1
412.1
25%
8%
Week37
10 minutes
Week37
15 minutes
Ingredients • 1 4-ounce cod filet • 2 tablespoons olive oil • 1 tablespoon lemon juice • 1/2 cup sliced onions • 1/2 cup sliced zucchini • 1 teaspoon thyme leaves • 2 tablespoons grated Parmesan cheese • Salt and pepper Directions Preheat broiler to high. Season the cod with salt and pepper, brush with 1 tablespoon olive oil. Drizzle with the lemon juice and lay on a baking sheet. Broil for 4-5 minutes per side, until fish is browned and flakes with a fork. While fish is cooking, heat remaining oil in a skillet and add the onions and zucchini. Cook until soft, season with salt and pepper, and add the thyme. Stir, add the cheese, and serve alongside the fish.
Broccoli Soup with Cheddar and Shrimp week 37– day 3 – lunch H37
1
65%
16.2
16.2
40.9
40.9
33
33
545.6
545.6
23%
12%
10 minutes
Week37
20 minutes
Ingredients • 2 tablespoons olive oil • 1/4 cup chopped onions • 1/2 teaspoon mustard powder • 1 cup chopped broccoli • 2 cups chicken broth • 1/2 cup canned shrimp, drained • 1/4 cup grated cheddar cheese • Salt and pepper Directions Heat the olive oil in a small sauce pan. Add the onions and cook until soft. Season with salt and pepper and add the mustard powder and the broccoli. Stir, add the stock and bring to a boil. Reduce to a simmer, and simmer for 10 minutes. Transfer to a blender and blend until smooth. Transfer back to pot, add the shrimp and simmer until heated. Serve topped with the cheese.
Creamy Coconut Crab and Zucchini Noodles week 37 – day 3– dinner
1
63%
14.1
14.1
30.2
30.2
25.2
25.2
413.3
413.3
24%
13%
10 minutes
I37
Week37
20 minutes
Ingredients • 1 teaspoon olive oil • 1/2 cup chopped onions • 1 clove garlic, minced • 1 teaspoon grated ginger • 1 teaspoon fish sauce • 1/2 cup coconut milk • 3/4 cup cooked crab meat • 1/2 zucchini, cut into noodles on a spiral slicer • 1 tablespoon fresh chopped cilantro • Salt and pepper Directions Heat the olive oil in a medium skillet. Add the onions, garlic, and ginger and cook until onions are soft. Season with salt and pepper and stir in the fish sauce and coconut milk. Bring to a boil, reduce heat to a simmer and stir in the crab meat and zucchini noodles. Cook until heated through, and serve topped with the cilantro.
Spinach Salad with Cottage Cheese and Bacon week 37 – day 4 – breakfast J37
1
10 minutes
Week37
10 minutes
Ingredients • 3 cups baby spinach • 1 tablespoon olive oil • 1 tablespoon lemon juice • 1/2 cup cottage cheese • 2 slices bacon, cooked and crumbled
63%
8.9
8.9
23.1
23.1
22.1
22.1
326.3
326.3
27%
11%
Directions Toss the spinach with the olive oil and lemon juice. Top with the cottage cheese and sprinkle with the bacon.
Greek Lamb Lettuce Wraps
68%
18.3
9.2
61.4
30.7
46.6
23.3
810.9
405.5
23%
9%
Week37
week 37 – day 4 – lunch
K37
2
420 minutes
10 minutes
Ingredients • 8 ounces ground lamb • 1 teaspoon oregano • 1 tablespoon lemon juice • 1/2 cup cucumber slices • 1/2 cup halved cherry tomatoes • 1/2 cup sliced red onions • 1/4 cup crumbled feta cheese • 6 large, in tact lettuce leaves • Salt and pepper
Directions Heat a nonstick skillet over medium heat and add the lamb, oregano, and lemon juice. Season with salt and pepper and cook until no longer pink in the center and cooked through. Serve wrapped in the lettuce leaves, and topped with the cucumbers, tomatoes, onions, and feta.
Quick Scallop and Vegetable Bowl with Cucumber Yogurt Sauce week 37– day 4 – dinner L37 1
14
14
36.8
36.8
29.1
29.1
502.1
502.1
66%
23%
11%
15 minutes
Week37
15 minutes
Ingredients • 1/2 6-ounce container plain Greek yogurt • 2 tablespoons grated cucumber • 2 tablespoons olive oil • 1 clove garlic, minced • 4 ounces bay scallops • 1/2 cup sliced red bell peppers • 1/2 cup chopped broccoli • 1/2 cup sliced mushrooms • Salt and pepper Directions Combine the yogurt, cucumber, 1 tablespoon olive oil, and garlic in a small bowl. Season with salt and pepper and whisk well. Heat a skillet over medium heat. Add the remaining olive oil and scallops and sear until browned. Remove from pan and add the vegetables. Cook until soft, stirring constantly, until crisp tender. Add the scallops back to the pan and stir until heated through. Serve the scallops and vegetables topped with the yogurt sauce.
Strawberry and Spinach Omelet with Goat Cheese
week 37 – day 5 – breakfast M37
1
10 minutes
Week37
10 minutes
Ingredients • 1 teaspoon butter • 3 eggs, beaten • 1 cup chopped spinach • 1/4 cup halved strawberries
64%
5.7
5.7
• 1 tablespoon crumbled goat cheese
25
25
• Salt and pepper
25.3
25.3
345.1
345.1
29%
7%
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. Add the spinach, strawberries and goat cheese, and season with salt and pepper. Fold over, continue cooking until eggs are done and serve.
Chicken and Asparagus Stir Fry Over Cauliflower Rice O37 week 37 – day 5 – dinner
2
15 minutes
Ingredients • 1 cup chopped cauliflower • 1 tablespoon sesame oil • 1 teaspoon cider vinegar • 1 clove garlic • 1 teaspoon grated ginger
62%
6.2
6.2
15.3
15.3
15.2
15.2
218.3
218.3
27%
11%
Week37
15 minutes • 1 tablespoon olive oil • 1 chicken breast, sliced • 1 cup asparagus pieces • 1 tablespoon chopped green onions • Salt and pepper
Directions Put the cauliflower in a food processor and process until the consistency of rice. Put in a microwave safe bowl with a tablespoon of water and a pinch of salt and pepper. Cover and cook for 4-5 minutes. Remove from microwave and set aside. Combine the sesame oil, vinegar, garlic, and ginger in a small bowl. Heat the olive oil in a skillet and add the chicken. Cook until browned and remove from pan. Add the asparagus and cook, stirring often. Stir in the sesame oil mixture, stir, and add the chicken back to the pan. Season with salt and pepper, and continue cooking until chicken is cooked through. Serve over the cauliflower rice, and top with the green onions.
Parmesan and Green Onion Omelet with Blueberries Week37 week 37 – day 6 – breakfast G37
1
64%
14.1
14.1
32.9
32.9
27.8
27.8
455.6
455.6
24%
12%
10 minutes
10 minutes
Ingredients • 1 tablespoon butter • 3 eggs, beaten • 4 tablespoons chopped green onions • 3 tablespoons grated Parmesan cheese • 1/2 cup fresh blueberries • 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 with salt and pepper and add the green onions and cheese. Fold in half and continue cooking until eggs are done. Serve with the blueberries on the side.
Seared Salmon with Radish and Fennel Salad week 37– day 6 – lunch N37
1
65%
5.3
5.3
23.5
23.5
23.4
23.4
327.2
327.2
29%
6%
10 minutes
Week37
10 minutes
Ingredients • 1/2 cup finely chopped radishes • 1/2 cup sliced fennel • 1 tablespoon fresh chopped dill • 1 tablespoon Paleo mayonnaise • 1 teaspoon olive oil • 1 4-ounce salmon filet • Salt and pepper Directions Combine the radishes, fennel, dill, and mayo in a bowl and season with salt and pepper. Heat a skillet over medium heat until very hot and add the olive oil. Season the salmon with salt and pepper and add it to the pan. Cook until browned and flip. Continue cooking until browned on both sides and cooked through. Serve the salmon over the salad.
Meal Plan Breakfast Day 1 Day 2 Day 3
Week 37
Lunch
Breakfast Broccoli Salad
Buffalo Beef and Celery Sticks with Blue Cheese
A37
Bacon, Green Pepper, and Mushroom Scramble
B37
Barbecue Bacon Chicken Burgers Over Spinach
A1 D37
Leftovers from E37
Broccoli Soup with Cheddar and Shrimp
Day 5
Spinach Salad with Cottage Cheese and Bacon
Greek Lamb Lettuce Wraps K37
Leftovers from K37
M37
Day 6
Parmesan and Green Onion Omelet with Blueberries
Seared Salmon with Radish and Fennel Salad G37
Day 7
K37
Reward Day – Eat What You Would Like! P2
N37
Reward Day – Eat What You Would Like!
C37
Broiled Cod with Parmesan Zucchini Sauté F37
Creamy Coconut Crab and Zucchini Noodles
H37
J37
Strawberry and Spinach Omelet with Goat Cheese
Pan Seared Chicken Thighs with Smoky Roasted Eggplant
E37
E37
Day 4
Dinner
I37
Quick Scallop and Vegetable Bowl with Cucumber Yogurt Sauce
L37
Chicken and Asparagus Stir Fry Over Cauliflower Rice
O37
Leftovers from O37 O37
Reward Day – Eat What You Would Like! Q2
R2
Shopping List PANTRY ITEMS Salt and Pepper 1 cup Extra virgin olive oil
MEALS All to taste C37, D37, E37, F37, H37, I37, J37, L37, N37
Week 37 FRESH HERB AND PRODUCE
MEALS
2 cups Broccoli
A37, H37, L37
1/2 cup Peaches
A37
3 stalks Celery
B37
2 tbsp Paleo mayonnaise
A37, N37
2 cups Eggplant
C37
1 tbsp Almonds
A37
1/4 cup Green bell pepper
D37
1 tbsp Hot sauce
B37
3/4 cup Mushrooms
D37, L37
1 tsp Apple cider vinegar
B37
1/2 cup Apple
D37
1 tsp Smoked paprika
C37
1/2 cup Green onions
E37, G37, O37
1 tbsp Barbecue sauce
E37
8 cups Baby spinach
E37, J37, M37
1/2 tsp Mustard powder
H37
1/3 cup Lemon juice
F37, J37, K37
2 cups Chicken broth
H37
1 1/2 cup Onions
F37, H37, I37, K37
1/2 cup Shrimp (canned)
H37
1 cup Zucchini
F37, I37
1 tsp Fish sauce
I37
1 tsp Thyme leaves
F37
1 tsp Oregano
K37
1 cup Blueberries
G37, O37
2 cloves Garlic
I37
1 tsp Ginger
I37
1 tbsp Cilantro
I37
3/4 cup Cucumber
K37, L37
MEAT, FISH, POULTRY
MEALS
8 slices Bacon
A37, D37. E37, J37
1/2 cup Cherry tomatoes
K37
4 oz Ground beef
B37
6 Green lettuce large leaves
K37
3 Chicken thighs
C37
1/2 cup Red bell peppers
L37
8 oz Ground chicken
E37
1/4 cup Strawberries
M37
1 (4 oz) filetCod
F37
1/2 cup Radish
N37
3/4 cup Crab meat
I37
1/2 cup Fennel
N37
8 oz Ground lamb
K37
1 tbsp Dill
N37
4 oz Bay scallops
L37
1 (4 oz) Salmon filet
N37
Shopping List (Cont.) REFRIGERATOR ITEMS
MEALS
15 Eggs (organic, cage-free preferable)
A37, D37, E37, G37, M37, O37
1/2 cup Cheddar cheese
A37, H37
1/2 cup Blue cheese
B37
1/2 cup Parmesan cheese
F37, G37, O37
1/4 cup Butter
G37, M37, O37
1/2 cup Coconut milk
I37
1/2 cup Cottage cheese
J37
1/4 cup Feta cheese
K37
1/2 (6 oz) Plain Greek Yogurt container
L37
1 tbsp Goat cheese
M37
Week 37
Recipes
Breakfast Broccoli Salad
week 37 – day 1 – BREAKFAST
1
14.5
14.5
36.5
36.5
25.6
25.6
482.5
482.5
67%
21%
12%
10 minutes
A37
Week37
10 minutes
Ingredients • 1/2 cup finely chopped broccoli • 2 hard boiled eggs, finely chopped • 1 tablespoon Paleo mayonnaise • 2 tablespoons grated cheddar cheese • 2 slices bacon, cooked and crumbled • 1 tablespoon sliced almonds • 1/2 cup sliced peaches • Salt and pepper
Directions Combine the broccoli, eggs, mayo, cheddar, bacon, and almonds in a bowl. Mix well and season with salt and pepper. Serve with the peaches on the side.
Buffalo Beef and Celery Sticks with Blue Cheese
week 36 – day 1 – LUNCH B36
1
10 minutes
Week37
20 minutes
Ingredients • 4 ounces ground beef • 1 tablespoon hot sauce • 1 teaspoon cider vinegar • 3 stalks celery, cut into 4-inch pieces
60%
6.9
6.9
28.1
28.1
35.9
35.9
431.5
431.5
34%
6%
• 1/4 cup crumbled blue cheese • Salt and pepper
Directions Heat a nonstick skillet over medium heat and add the beef. Cook until no longer pink in the center, season with salt and pepper and stir in the hot sauce and vinegar. Simmer for 5 minutes. Top the celery sticks with the beef and blue cheese.
Pan Seared Chicken Thighs with Smoky Roasted Week Week37 1
week 37 – day 1 – DINNER C37
1
64%
10.6
10.6
42.4
42.4
42.7
42.7
590.4
590.4
29%
7%
10 minutes
45 minutes
Ingredients • 2 1/2 tablespoons olive oil • 3 chicken thighs • 2 cups cubed eggplant • 1 teaspoon smoked paprika • Salt and pepper Directions Preheat oven to 375 degrees F. Heat an oven proof skillet over medium high heat. Season the chicken thighs with salt and pepper and add them to the pan. Cook until well browned on all sides. Put in the oven and bake for 20 minutes. Season the eggplant with salt and pepper, and toss with the smoked paprika. Remove the pan with the chicken from the oven and add the eggplant, carefully coating it in the surrounding fat. Put back in the oven and finish cooking until chicken is cooked through, and eggplant is tender.
Bacon, Green Pepper, and Mushroom Scramble Week Week37 1
week 37 – day 2– breakfast D37
1
68%
11.4
11.4
36.9
36.9
28.3
28.3
484.8
484.4
23%
9%
10 minutes
10 minutes
Ingredients • 1 tablespoon olive oil • 1/4 cup diced green bell pepper • 1/4 cup sliced mushrooms • 3 eggs, beaten • 2 slices bacon, cooked and crumbled • 1/2 cup apple slices • Salt and pepper
Directions Heat the olive oil over medium heat. Add the peppers and mushrooms and cook until soft. Season with salt and pepper. Add the eggs and scramble with a spatula until cooked through. Top with the bacon and serve the apple slices on the side.
Barbecue Bacon Chicken Burgers Over Spinach
week 37– day 2 – LUNCH E37
2
66%
11.9
5.9
57.7
28.9
55.7
27.9
780.1
390
28%
6%
10 minutes
20 minutes
Ingredients • 8 ounces ground chicken • 1 tablespoon barbecue sauce • 1 tablespoon green onions • 1 egg • 2 slices bacon, cooked and crumbled • 2 tablespoons olive oil • 4 cups baby spinach • Salt and pepper
Directions Combine the chicken with the barbecue sauce, green onions, egg, and bacon in a large bowl. Season with salt and pepper, mix well and form into two patties. Heat a skillet over medium heat and add the olive oil. Cook the burgers until well browned and cooked through. Serve over the spinach.
Broiled Cod with Parmesan Zucchini Sauté week 37 – day 2 – DINNER F37
1
67%
9.1
9.1
30.8
30.8
25.6
25.6
412.1
412.1
25%
8%
Week37
10 minutes
Week37
15 minutes
Ingredients • 1 4-ounce cod filet • 2 tablespoons olive oil • 1 tablespoon lemon juice • 1/2 cup sliced onions • 1/2 cup sliced zucchini • 1 teaspoon thyme leaves • 2 tablespoons grated Parmesan cheese • Salt and pepper Directions Preheat broiler to high. Season the cod with salt and pepper, brush with 1 tablespoon olive oil. Drizzle with the lemon juice and lay on a baking sheet. Broil for 4-5 minutes per side, until fish is browned and flakes with a fork. While fish is cooking, heat remaining oil in a skillet and add the onions and zucchini. Cook until soft, season with salt and pepper, and add the thyme. Stir, add the cheese, and serve alongside the fish.
Broccoli Soup with Cheddar and Shrimp week 37– day 3 – lunch H37
1
65%
16.2
16.2
40.9
40.9
33
33
545.6
545.6
23%
12%
10 minutes
Week37
20 minutes
Ingredients • 2 tablespoons olive oil • 1/4 cup chopped onions • 1/2 teaspoon mustard powder • 1 cup chopped broccoli • 2 cups chicken broth • 1/2 cup canned shrimp, drained • 1/4 cup grated cheddar cheese • Salt and pepper Directions Heat the olive oil in a small sauce pan. Add the onions and cook until soft. Season with salt and pepper and add the mustard powder and the broccoli. Stir, add the stock and bring to a boil. Reduce to a simmer, and simmer for 10 minutes. Transfer to a blender and blend until smooth. Transfer back to pot, add the shrimp and simmer until heated. Serve topped with the cheese.
Creamy Coconut Crab and Zucchini Noodles week 37 – day 3– dinner
1
63%
14.1
14.1
30.2
30.2
25.2
25.2
413.3
413.3
24%
13%
10 minutes
I37
Week37
20 minutes
Ingredients • 1 teaspoon olive oil • 1/2 cup chopped onions • 1 clove garlic, minced • 1 teaspoon grated ginger • 1 teaspoon fish sauce • 1/2 cup coconut milk • 3/4 cup cooked crab meat • 1/2 zucchini, cut into noodles on a spiral slicer • 1 tablespoon fresh chopped cilantro • Salt and pepper Directions Heat the olive oil in a medium skillet. Add the onions, garlic, and ginger and cook until onions are soft. Season with salt and pepper and stir in the fish sauce and coconut milk. Bring to a boil, reduce heat to a simmer and stir in the crab meat and zucchini noodles. Cook until heated through, and serve topped with the cilantro.
Spinach Salad with Cottage Cheese and Bacon week 37 – day 4 – breakfast J37
1
10 minutes
Week37
10 minutes
Ingredients • 3 cups baby spinach • 1 tablespoon olive oil • 1 tablespoon lemon juice • 1/2 cup cottage cheese • 2 slices bacon, cooked and crumbled
63%
8.9
8.9
23.1
23.1
22.1
22.1
326.3
326.3
27%
11%
Directions Toss the spinach with the olive oil and lemon juice. Top with the cottage cheese and sprinkle with the bacon.
Greek Lamb Lettuce Wraps
68%
18.3
9.2
61.4
30.7
46.6
23.3
810.9
405.5
23%
9%
Week37
week 37 – day 4 – lunch
K37
2
420 minutes
10 minutes
Ingredients • 8 ounces ground lamb • 1 teaspoon oregano • 1 tablespoon lemon juice • 1/2 cup cucumber slices • 1/2 cup halved cherry tomatoes • 1/2 cup sliced red onions • 1/4 cup crumbled feta cheese • 6 large, in tact lettuce leaves • Salt and pepper
Directions Heat a nonstick skillet over medium heat and add the lamb, oregano, and lemon juice. Season with salt and pepper and cook until no longer pink in the center and cooked through. Serve wrapped in the lettuce leaves, and topped with the cucumbers, tomatoes, onions, and feta.
Quick Scallop and Vegetable Bowl with Cucumber Yogurt Sauce week 37– day 4 – dinner L37 1
14
14
36.8
36.8
29.1
29.1
502.1
502.1
66%
23%
11%
15 minutes
Week37
15 minutes
Ingredients • 1/2 6-ounce container plain Greek yogurt • 2 tablespoons grated cucumber • 2 tablespoons olive oil • 1 clove garlic, minced • 4 ounces bay scallops • 1/2 cup sliced red bell peppers • 1/2 cup chopped broccoli • 1/2 cup sliced mushrooms • Salt and pepper Directions Combine the yogurt, cucumber, 1 tablespoon olive oil, and garlic in a small bowl. Season with salt and pepper and whisk well. Heat a skillet over medium heat. Add the remaining olive oil and scallops and sear until browned. Remove from pan and add the vegetables. Cook until soft, stirring constantly, until crisp tender. Add the scallops back to the pan and stir until heated through. Serve the scallops and vegetables topped with the yogurt sauce.
Strawberry and Spinach Omelet with Goat Cheese
week 37 – day 5 – breakfast M37
1
10 minutes
Week37
10 minutes
Ingredients • 1 teaspoon butter • 3 eggs, beaten • 1 cup chopped spinach • 1/4 cup halved strawberries
64%
5.7
5.7
• 1 tablespoon crumbled goat cheese
25
25
• Salt and pepper
25.3
25.3
345.1
345.1
29%
7%
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. Add the spinach, strawberries and goat cheese, and season with salt and pepper. Fold over, continue cooking until eggs are done and serve.
Chicken and Asparagus Stir Fry Over Cauliflower Rice O37 week 37 – day 5 – dinner
2
15 minutes
Ingredients • 1 cup chopped cauliflower • 1 tablespoon sesame oil • 1 teaspoon cider vinegar • 1 clove garlic • 1 teaspoon grated ginger
62%
6.2
6.2
15.3
15.3
15.2
15.2
218.3
218.3
27%
11%
Week37
15 minutes • 1 tablespoon olive oil • 1 chicken breast, sliced • 1 cup asparagus pieces • 1 tablespoon chopped green onions • Salt and pepper
Directions Put the cauliflower in a food processor and process until the consistency of rice. Put in a microwave safe bowl with a tablespoon of water and a pinch of salt and pepper. Cover and cook for 4-5 minutes. Remove from microwave and set aside. Combine the sesame oil, vinegar, garlic, and ginger in a small bowl. Heat the olive oil in a skillet and add the chicken. Cook until browned and remove from pan. Add the asparagus and cook, stirring often. Stir in the sesame oil mixture, stir, and add the chicken back to the pan. Season with salt and pepper, and continue cooking until chicken is cooked through. Serve over the cauliflower rice, and top with the green onions.
Parmesan and Green Onion Omelet with Blueberries Week37 week 37 – day 6 – breakfast G37
1
64%
14.1
14.1
32.9
32.9
27.8
27.8
455.6
455.6
24%
12%
10 minutes
10 minutes
Ingredients • 1 tablespoon butter • 3 eggs, beaten • 4 tablespoons chopped green onions • 3 tablespoons grated Parmesan cheese • 1/2 cup fresh blueberries • 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 with salt and pepper and add the green onions and cheese. Fold in half and continue cooking until eggs are done. Serve with the blueberries on the side.
Seared Salmon with Radish and Fennel Salad week 37– day 6 – lunch N37
1
65%
5.3
5.3
23.5
23.5
23.4
23.4
327.2
327.2
29%
6%
10 minutes
Week37
10 minutes
Ingredients • 1/2 cup finely chopped radishes • 1/2 cup sliced fennel • 1 tablespoon fresh chopped dill • 1 tablespoon Paleo mayonnaise • 1 teaspoon olive oil • 1 4-ounce salmon filet • Salt and pepper Directions Combine the radishes, fennel, dill, and mayo in a bowl and season with salt and pepper. Heat a skillet over medium heat until very hot and add the olive oil. Season the salmon with salt and pepper and add it to the pan. Cook until browned and flip. Continue cooking until browned on both sides and cooked through. Serve the salmon over the salad.
