PMP 30DC Week3 cuw
30 DAY
FAT LOSS .Re
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Real P eo
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CHALLENGE Perfect Meal Plans
Week 3
op
.Re
al Meals
.R
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al Re
sul ts
Real P e
le
Meal Plan
Perfect Meal Plans
Breakfast
Lunch A-3
Day 1 Day 2 Day 3
Paleo Crustless Quiche
A-3 Leftovers from A3
G-3 Southwest Spinach Scramble
Day 4 Day 5
Sweet Potato and Bacon Sauté with Poached Eggs
Day 6
Italian Scramble
Day 7
Fresh Vegetable Frittata
E-3
Sweet and Savory Chicken Salad
D-3
C-3
Creamy Chicken and Mushrooms with Cauliflower Rice C-3 Leftovers from C3
E-3
Leftovers from E3
K-3
N-3 Shredded Carrot and Apple Chicken Salad H-3 Crunchy Egg Salad Wraps
Q-3
P-3
Shaved Brussels Sprout Salad
•2•
F-3
Spiced Roasted Chicken and Root Vegetables
Parmesan and Broccoli Chicken Salad M-3
www.PerfectMealPlans.com
Dinner
B-3 Parmesan Chicken and Asparagus Skillet
J-3
Spring Vegetable and Goat Cheese Omelet
Week 3
L-3 Roasted Sweet Potato and Chicken Spinach Salad O-3
Poached Salmon and Asparagus
I-3
Chinese Chicken Skillet
R-3 Roasted Sweet Potatoes with Bacon and Poached Eggs
© 2014 Primal Health, LP
Shopping List
Pantry Items
Week 3
meals
Fresh Herb and Produce
meals
Salt and Pepper
*all to taste
2 medium Sweet potato
L3, M3, R3
1 1/8 cup Extra virgin olive oil
A3, B3, C3, D3, F3, G3, J3, L3, N3, O3
2 tbsp Parsley
N3, O3
1 1/2 cup Onions
B3, D3, E3, G3, H3, P3
2 1/2 tsp Cumin
F3, G3
1/2 tsp Dried rosemary
D3
1 cup Asparagus
B3, J3, O3
1/2 tsp Dried basil
D3
3 tsp Thyme leaves
B3, C3, M3
1 1/4 cup Paleo mayonnaise
E3, H3, K3, L3, N3
6 tbsp Lemon juice
B3, L3, N3, O3, Q3
1 cup Mushrooms
C3
1 1/4 cup Cauliflower
C3, H3
4 cloves Garlic
D3, G3, I3
1/4 cup Artichoke
D3
3 cups Baby spinach
D3, G3, L3
1/2 cup Celery
E3, H3,
1/4 cup Grapes
E3
1/4 cup Turnips
F3
1/4 cup Beets
F3
4 medium Carrots
A3, F3, I3, K3, N3
2 medium Red bell pepper
G3, L3, P3
2 cups Cabbage
H3, I3
3 tbsp Green onions
I3
1 tbsp Ginger root
I3
1 small Tangerine
I3
1/4 cup Pea pods
J3
1/4 cup Broccoli
K3
1/4 cup Red onions
L3
2 medium Zucchini
A3, P3
1/4 cup Apples
N3
2 1/2 tbsp Dijon-style mustard
E3, H3, K3
1 1/2 tsp Chili powder
F3, G3
1 tbsp Sunflower seeds
H3
3 tbsp Sesame oil
I3
1/4 cup Almonds
I3
1 cup Vegetable broth
O3
1/4 tsp Peppercorns
O3
1/2 tbsp Pine nuts
Q3
1 tbsp Coconut oil
R3
Meat, Fish, Poultry
meals
8 Chicken breast (meat only)
B3, C3, E3, I3 K3, L3, N3
19 Bacon slices
A3, D3, E3, K3, M3, P3, Q3, R3
2 Chicken thighs
F3
6 oz Salmon fillet O3
Refrigerator Items
meals
2 dozen Eggs (organic, cage-free preferable)
A3, D3, G3, H3, J3, M3, P3, Q3, R3
5 tbsp Parmesan cheese
B3, D3, K3
Tomato P3
1/2 cup Coconut milk
C3
Brussels sprouts
1/4 cup Monterey Jack Cheese
G3
4 tbsp Goat cheese
J3, M3
www.PerfectMealPlans.com
•3•
Q3
© 2014 Primal Health, LP
Week 3
Paleo Crustless Quiche
A-3 Day 1 Breakfast
63% fats
2
Serves
20’
Prep time
35’
Cook time
27%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 19.9 10 _______________________________________ Fat 57.8 28.9 _______________________________________ 56 28 Protein _______________________________________
Ingredients • 1 zucchini, grated • 1 carrot, grated • 1 teaspoon salt • 6 eggs, beaten • 1 tablespoon olive oil • 3 slices bacon, cooked and crumbled
Calories 812.2 406.1
Directions
Preheat oven to 400 degrees F. Combine the carrots and zucchini in a large bowl and sprinkle with salt. Allow to sit for about 10 minutes and drain well. Toss with the eggs and spread in a small casserole dish greased with the olive oil. Bake for 30-35 minutes until eggs are cooked. Remove from oven and sprinkle with the cooked bacon. Serve.
Parmesan Chicken and Asparagus Skillet 67% fats
1
Serves
10’
Prep time
15’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving 6.4 6.4 _______________________________________ Carbs 33 33 _______________________________________ Fat 30.8 30.8 _______________________________________ Protein 443.5 443.5 Calories
B-3 Day 1 Lunch
Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup sliced onions • 1/2 cup chopped asparagus • 1 teaspoon thyme leaves • 1 teaspoon lemon juice • 2 tablespoons grated Parmesan • Salt and pepper
Directions
Heat a skillet over medium high heat. Add the olive oil, followed by the chicken. Sear the chicken until well browned on all sides and remove from pan. Add the onions and asparagus and cook until soft. Season with salt and pepper and add the thyme. Stir in the lemon juice and add the chicken back to the pan. When the chicken is cooked through add the Parmesan and serve. www.PerfectMealPlans.com
•4•
© 2014 Primal Health, LP
Week 3
Creamy Chicken and Mushrooms with Cauliflower Rice
C-3 Day 1 Dinner
66% fats
2
Serves
15’
Prep time
20’
Cook time
29%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11 5.5 _______________________________________ Fat 57.8 28.9 _______________________________________ 56.7 28.3 Protein _______________________________________
Ingredients • 2 tablespoons olive oil • 1 cup sliced mushrooms • 2 chicken breasts, sliced • 1 teaspoon thyme leaves • 1/2 cup coconut milk • 1 cup chopped cauliflower • Salt and pepper
Calories 773.5 386.8
Directions
Heat a skillet over medium high heat. Add the olive oil and the mushrooms and cook until mushrooms are soft and lightly browned. Add the chicken and cook until browned and cooked through. Stir in the thyme and season with salt and pepper. Stir in the coconut milk. Put the cauliflower in a food processor and pulse until the size of rice. Transfer to a microwave safe bowl. Add a few drops of water, season with salt and pepper and cover. Cook for 2-3 minutes, until cauliflower is crisp tender, but not mushy. Serve the chicken and mushrooms with the rice.
Sweet and Savory Chicken Salad 68% fats
2
Serves
10’
Prep time
10’
Cook time
28%
Protein
6%
carbs
_______________________________________ Stats (g) Recipe Serving 12.5 6.2 _______________________________________ Carbs 61.8 30.9 _______________________________________ Fat 53.8 26.9 _______________________________________ Protein 823.8 411.9 Calories
E-3 Day 2 Lunch Ingredients • 1 cup cooked and chopped chicken breast • 1/4 cup Paleo mayonnaise • 1/2 tablespoon Dijon mustard • 1/4 cup chopped onions • 1/4 cup chopped celery • 1/4 cup chopped and seeded grapes • 3 slices bacon, cooked and crumbled • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
www.PerfectMealPlans.com
•5•
© 2014 Primal Health, LP
Week 3
Southwest Spinach Scarmble
G-3 Day 3 Breakfast
68% fats
1
Serves
10’
Prep time
10’
Cook time
23%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11 11 _______________________________________ Fat 39.6 39.6 _______________________________________ 30.3 30.3 Protein _______________________________________ Calories 513.8 513.8
Ingredients • 1 tablespoon olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1/4 cup chopped red bell peppers • 1/2 teaspoon chili powder • 1/4 cup grated Monterey Jack cheese • 1/2 teaspoon ground cumin • 1 cup baby spinach • 3 eggs, beaten • Salt and pepper
Directions
Heat a skillet over medium heat. Add the olive oil, onions, and garlic and cook until soft. Season with salt and pepper. Add the bell pepper and spices and stir. Stir in the spinach and cook until wilted. Add the eggs and stir until cooked through. Top with the cheese and serve.
Spiced Roasted Chicken and Root Vegetables 65% fats
1
Serves
10’
Prep time
45’
Cook time
25%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 10.8 10.8 _______________________________________ Carbs 33.5 33.5 _______________________________________ Fat 29 29 _______________________________________ Protein 456 456 Calories
F-3 Day 3 Dinner
Ingredients • 2 tablespoons olive oil • 2 chicken thighs • 1/4 cup diced turnips • 1/4 cup diced beets • 1/4 cup diced carrots • 1 teaspoon chili powder • 1 teaspoon cumin • Salt and pepper
Directions
Preheat oven to 400 degrees F. Put all the ingredients in a plastic bag and shake until well coated. Lay on a parchment lined baking sheet and roast until chicken is cooked through and vegetables are tender, 40-45 minutes.
www.PerfectMealPlans.com
•6•
© 2014 Primal Health, LP
Week 3
Spring Vegetable and Goat Cheese Omelet
J-3 Day 4 Breakfast
67% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 5.1 5.1 _______________________________________ Fat 29.5 29.5 _______________________________________ 27.9 27.9 Protein _______________________________________ Calories 394.8 394.8
Ingredients • 1/2 tablespoon olive oil • 1/4 cup chopped asparagus • 1/4 cup sliced pea pods • 3 eggs, beaten • 2 tablespoons goat cheese • 1 tablespoon chopped green onions • Salt and pepper
Directions
Heat a skillet over medium heat. Add the olive oil, asparagus and pea pods and cook until tender. Remove from pan and add the eggs. Season with salt and pepper and cook until edges are set, lifting edges slightly to cook the rest of the eggs. When eggs are almost set, add the vegetables and goat cheese to the eggs and fold in half. Continue cooking until eggs are cooked, top with the green onions and serve.
Parmesan and Broccoli Chicken Salad 68% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving 4.5 4.5 _______________________________________ Carbs 32.9 32.9 _______________________________________ Fat 30 30 _______________________________________ Protein 435.8 435.8 Calories
Directions
K-3 Day 4 Lunch
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup finely chopped broccoli • 2 tablespoons grated carrots • 1 slice bacon, cooked and crumbled • 2 tablespoons Paleo mayonnaise • 1 tablespoon Dijon mustard • 2 tablespoons grated Parmesan cheese • Salt and pepper
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
www.PerfectMealPlans.com
•7•
© 2014 Primal Health, LP
Week 3
Roasted Sweet Potato and Chicken Spinach Salad
L-3 Day 4 Dinner
64% fats
1
Serves
10’
Prep time
20’
Cook time
24%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 12 12 _______________________________________ Fat 27.9 27.9 _______________________________________ 23.6 23.6 Protein _______________________________________ Calories 391.9 391.9
Ingredients • 1 tablespoon olive oil • 1/4 cup cubed sweet potatoes • 1 tablespoon Paleo mayonnaise • 1/2 cup chopped and cooked chicken breast • 2 tablespoons chopped red bell peppers • 1 cup baby spinach • 1/4 cup sliced red onions • 1 teaspoon lemon juice • Salt and pepper
Directions
Preheat oven to 400 degrees F. Toss the sweet potatoes with olive oil and salt and pepper. Lay on a baking sheet and roast for 20 minutes, until tender. Allow to cool slightly. Toss the spinach with the red onion and lemon juice. Combine the sweet potatoes, chicken, and bell pepper with the mayonnaise and serve on top of the spinach.
Sweet Potato and Bacon Sauté with Poached Eggs 67% fats
1
Serves
10’
Prep time
15’
Cook time
24%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 8.1 8.1 _______________________________________ Carbs 28 28 _______________________________________ Fat 22.7 22.7 _______________________________________ Protein 375.1 375.1 Calories
M-3 Day 5 Breakfast
Ingredients • 2 strips bacon, chopped • 1/4 sweet potato, grated • 1 teaspoon thyme leaves • 2 eggs • 2 tablespoons goat cheese • Salt and pepper
Directions
Heat a skillet over medium heat. Add the bacon and sweet potatoes and cook until crisp and tender. Stir in the thyme and season with salt and pepper. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the sweet potatoes. Top with the goat cheese and serve. www.PerfectMealPlans.com
•8•
© 2014 Primal Health, LP
Week 3
Shredded Carrot And Apple Chicken Salad
N-3 Day 5 Lunch
66% fats
1
Serves
10’
Prep time
10’
Cook time
24%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 10.1 10.1 _______________________________________ Fat 27.9 27.9 _______________________________________ 22.6 22.6 Protein _______________________________________ Calories 377.4 377.4
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup grated carrots • 1/4 cup grated apples • 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 2 tablespoons chopped parsley • 1 tablespoon lemon juice • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Poached Salmon and Asparagus 64% fats
1
Serves
10’
Prep time
15’
Cook time
29%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving 10 10 _______________________________________ Carbs 38 38 _______________________________________ Fat 38.9 38.9 _______________________________________ Protein 532 532 Calories
O-3 Day 5 Dinner Ingredients • 1 cup vegetable broth • 2 tablespoons olive oil • 2 tablespoons lemon juice • 2 sprigs parsley • 1/4 teaspoon whole peppercorns • 1 6-ounce salmon filet • 8 asparagus spears, tough ends trimmed
Directions
Put the broth, olive oil, lemon juice, parsley and peppercorns in a shallow saucepan or skillet and bring to a boil. Reduce heat to a low simmer and add the salmon and asparagus. Add water to cover if necessary. Simmer until salmon is cooked through and asparagus is tender.
www.PerfectMealPlans.com
•9•
© 2014 Primal Health, LP
Week 3
Italian Scramble
D-3 Day 6 Breakfast
66% fats
1
Serves
10’
Prep time
10’
Cook time
24%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 13.5 13.5 _______________________________________ Fat 38.5 38.5 _______________________________________ 32 32 Protein _______________________________________ Calories 520 520
Directions
Ingredients • 1 tablespoon olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1 tablespoon grated Parmesan cheese • 2 slices bacon, cooked and crumbled • 1/4 cup artichoke hearts, chopped • 3 eggs, beaten • 1/2 teaspoon dried rosemary • 1/2 teaspoon dried basil • 1 cup baby spinach leaves • Salt and pepper
Heat a skillet over medium heat. Add the olive oil, onions and garlic. Cook until soft, season with salt and pepper and add the dried herbs. Add the artichokes and spinach and cook until spinach is wilted. Add the eggs and scramble until cooked through. Top with the Parmesan cheese and bacon before serving.
Crunchy Egg Salad Wraps 69% fats
1
Serves
10’
Prep time
10’
Cook time
20%
Protein
H-3 Day 6 Lunch
11%
carbs
_______________________________________ Stats (g) Recipe Serving 12.1 12.1 _______________________________________ Carbs 33.4 33.4 _______________________________________ Fat 22.4 22.4 _______________________________________ Protein 436.8 436.8 Calories
Directions
Ingredients • 3 hard boiled eggs, finely chopped • 1 tablespoon Paleo mayonnaise • 1 tablespoon Dijon mustard • 1 tablespoon sunflower seeds • 1/4 cup chopped celery • 1/4 cup chopped onions • 1/4 finely chopped cauliflower, steamed and cooled • 2 large, in tact cabbage leaves • Salt and pepper
Combine all ingredients except cabbage in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve the egg salad wrapped in the cabbage leaves.
www.PerfectMealPlans.com
• 10 •
© 2014 Primal Health, LP
Week 3
Chinese Chicken Skillet
I-3 Day 6 Dinner
61% fats
2
Serves
10’
Prep time
10’
Cook time
27%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 27 13.5 _______________________________________ Fat 58.8 29.4 _______________________________________ 57.6 28.8 Protein _______________________________________ Calories 854.2 427.1
Ingredients • 3 tablespoons sesame oil • 2 tablespoons sliced green onions • 2 cloves garlic, minced • 1 tablespoon grated ginger root • 1 small tangerine, peeled and segmented • 2 chicken breasts, sliced • 1/4 cup shredded carrots • 1 cup shredded cabbage • 1/4 cup sliced almonds • Salt and pepper
Directions
Heat a skillet over medium high heat. Add the oil and the green onions and cook for 1 minute. Add the garlic and ginger, followed by the chicken. Cook until chicken is browned and season with salt and pepper. Add the carrots and cabbage and cook until crisp tender. Stir in the oranges and almonds and serve.
Fresh Vegetable Frittata 67% fats
1
Serves
10’
Prep time
15’
Cook time
24%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 12.9 12.9 _______________________________________ Carbs 40.4 40.4 _______________________________________ Fat 32.6 32.6 _______________________________________ Protein 539.8 539.8 Calories
P-3 Day 7 Breakfast Ingredients • 1 tablespoon Olive oil • 3 Eggs, beaten • 1/4 cup chopped Onions • 1/4 cup sliced Red bell peppers • 1/4 cup sliced Zucchini • 1 Tomato, diced • 3 slices Bacon, cooked and crumbled • Sal and pepper
Directions
Heat a small nonstick skillet over medium heat. Add the olive oil and the eggs and cook until edges are set. Add the vegetables and season with salt and pepper. Cover and cook for 5 minutes until vegetables are soft and eggs are cooked. Top with the cooked bacon and serve.
www.PerfectMealPlans.com
• 11 •
© 2014 Primal Health, LP
Week 3
Shaved Brussels Sprout Salad
Q-3 Day 7 Lunch
69% fats
1
Serves
10’
Prep time
5’
Cook time
20%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 12.4 12.4 _______________________________________ Fat 33.7 33.7 _______________________________________ 22.4 22.4 Protein _______________________________________ Calories 433.6 433.6
Ingredients • 1 cup shredded Brussels sprouts • 2 slices Bacon, cooked and crumbled • 2 Hardboiled eggs, quartered • 1/2 tablespoon Pine nuts • 2 tablespoons Lemon juice • 1 tablespoon Olive oil • Salt and pepper
Directions
Shred the Brussels Sprouts and put them on a plate or in a bowl. Season with salt and pepper. Top with the bacon, pine nuts, and hard boiled eggs. Drizzle with lemon juice and olive oil and serve.
Roasted Sweet Potatoes with Bacon and Poached Eggs 69% fats
1
Serves
10’
Prep time
30’
Cook time
21%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 10.7 10.7 _______________________________________ Carbs 35.4 35.4 _______________________________________ Fat 24.5 24.5 _______________________________________ Protein 451.6 451.6 Calories
R-3 Day 7 Dinner
Ingredients • 1 tablespoon Coconut oil • 1/4 cup cubed Sweet Potatoes • 1/2 teaspoon Chili powder • 1/2 teaspoon ground Cumin • 3 slices Bacon, cooked and crumbled • 2 Eggs • Salt and pepper
Directions
Preheat oven to 400 degrees F. Toss the sweet potatoes with the coconut oil, seasonings and some salt and pepper. Lay on a parchment lined baking sheet and roast for 20-25 minutes, until tender. Right before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the sweet potatoes. Sprinkle with the bacon. www.PerfectMealPlans.com
• 12 •
© 2014 Primal Health, LP
Food Log A Food Log is designed to get an accurate description of your diet and help you stay on track. Please be as accurate as possible by recording all of the foods and beverages you eat and drink. Include the exact amount of food eaten and how the food is prepared (ex. grilled vs. fried). Rate your hunger/ fullness cues on a scale of 1-10 by how your stomach feels before and after you eat (1 = famished, starving; 3 = stomach grumble; 5 = neither hungry nor full; 7 = politely full; 10 = painfully full) and anything else related to that meal. Recording this information can help you identify external or emotional cues to eat.
Day 1 • Food Log Time
Food & Beverage Description
Day 2 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
www.PerfectMealPlans.com
Date:
Amount Hunger Location eaten Fullness Feelings
Day 3 • Food Log Time
Date:
Amount Hunger Location eaten Fullness Feelings
• 13 •
© 2014 Primal Health, LP
Day 4 • Food Log Time
Day 5 • Food Log Time
Time
Food & Beverage Description
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
www.PerfectMealPlans.com
Date:
Amount Hunger Location eaten Fullness Feelings
Day 7 • Food Log
Date:
Amount Hunger Location eaten Fullness Feelings
Day 6 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
• 14 •
© 2014 Primal Health, LP
FAT LOSS .Re
al Meals
.R
e
Re sul ts
Real P eo
le
al
p
CHALLENGE Perfect Meal Plans
Week 3
op
.Re
al Meals
.R
e
al Re
sul ts
Real P e
le
Meal Plan
Perfect Meal Plans
Breakfast
Lunch A-3
Day 1 Day 2 Day 3
Paleo Crustless Quiche
A-3 Leftovers from A3
G-3 Southwest Spinach Scramble
Day 4 Day 5
Sweet Potato and Bacon Sauté with Poached Eggs
Day 6
Italian Scramble
Day 7
Fresh Vegetable Frittata
E-3
Sweet and Savory Chicken Salad
D-3
C-3
Creamy Chicken and Mushrooms with Cauliflower Rice C-3 Leftovers from C3
E-3
Leftovers from E3
K-3
N-3 Shredded Carrot and Apple Chicken Salad H-3 Crunchy Egg Salad Wraps
Q-3
P-3
Shaved Brussels Sprout Salad
•2•
F-3
Spiced Roasted Chicken and Root Vegetables
Parmesan and Broccoli Chicken Salad M-3
www.PerfectMealPlans.com
Dinner
B-3 Parmesan Chicken and Asparagus Skillet
J-3
Spring Vegetable and Goat Cheese Omelet
Week 3
L-3 Roasted Sweet Potato and Chicken Spinach Salad O-3
Poached Salmon and Asparagus
I-3
Chinese Chicken Skillet
R-3 Roasted Sweet Potatoes with Bacon and Poached Eggs
© 2014 Primal Health, LP
Shopping List
Pantry Items
Week 3
meals
Fresh Herb and Produce
meals
Salt and Pepper
*all to taste
2 medium Sweet potato
L3, M3, R3
1 1/8 cup Extra virgin olive oil
A3, B3, C3, D3, F3, G3, J3, L3, N3, O3
2 tbsp Parsley
N3, O3
1 1/2 cup Onions
B3, D3, E3, G3, H3, P3
2 1/2 tsp Cumin
F3, G3
1/2 tsp Dried rosemary
D3
1 cup Asparagus
B3, J3, O3
1/2 tsp Dried basil
D3
3 tsp Thyme leaves
B3, C3, M3
1 1/4 cup Paleo mayonnaise
E3, H3, K3, L3, N3
6 tbsp Lemon juice
B3, L3, N3, O3, Q3
1 cup Mushrooms
C3
1 1/4 cup Cauliflower
C3, H3
4 cloves Garlic
D3, G3, I3
1/4 cup Artichoke
D3
3 cups Baby spinach
D3, G3, L3
1/2 cup Celery
E3, H3,
1/4 cup Grapes
E3
1/4 cup Turnips
F3
1/4 cup Beets
F3
4 medium Carrots
A3, F3, I3, K3, N3
2 medium Red bell pepper
G3, L3, P3
2 cups Cabbage
H3, I3
3 tbsp Green onions
I3
1 tbsp Ginger root
I3
1 small Tangerine
I3
1/4 cup Pea pods
J3
1/4 cup Broccoli
K3
1/4 cup Red onions
L3
2 medium Zucchini
A3, P3
1/4 cup Apples
N3
2 1/2 tbsp Dijon-style mustard
E3, H3, K3
1 1/2 tsp Chili powder
F3, G3
1 tbsp Sunflower seeds
H3
3 tbsp Sesame oil
I3
1/4 cup Almonds
I3
1 cup Vegetable broth
O3
1/4 tsp Peppercorns
O3
1/2 tbsp Pine nuts
Q3
1 tbsp Coconut oil
R3
Meat, Fish, Poultry
meals
8 Chicken breast (meat only)
B3, C3, E3, I3 K3, L3, N3
19 Bacon slices
A3, D3, E3, K3, M3, P3, Q3, R3
2 Chicken thighs
F3
6 oz Salmon fillet O3
Refrigerator Items
meals
2 dozen Eggs (organic, cage-free preferable)
A3, D3, G3, H3, J3, M3, P3, Q3, R3
5 tbsp Parmesan cheese
B3, D3, K3
Tomato P3
1/2 cup Coconut milk
C3
Brussels sprouts
1/4 cup Monterey Jack Cheese
G3
4 tbsp Goat cheese
J3, M3
www.PerfectMealPlans.com
•3•
Q3
© 2014 Primal Health, LP
Week 3
Paleo Crustless Quiche
A-3 Day 1 Breakfast
63% fats
2
Serves
20’
Prep time
35’
Cook time
27%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 19.9 10 _______________________________________ Fat 57.8 28.9 _______________________________________ 56 28 Protein _______________________________________
Ingredients • 1 zucchini, grated • 1 carrot, grated • 1 teaspoon salt • 6 eggs, beaten • 1 tablespoon olive oil • 3 slices bacon, cooked and crumbled
Calories 812.2 406.1
Directions
Preheat oven to 400 degrees F. Combine the carrots and zucchini in a large bowl and sprinkle with salt. Allow to sit for about 10 minutes and drain well. Toss with the eggs and spread in a small casserole dish greased with the olive oil. Bake for 30-35 minutes until eggs are cooked. Remove from oven and sprinkle with the cooked bacon. Serve.
Parmesan Chicken and Asparagus Skillet 67% fats
1
Serves
10’
Prep time
15’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving 6.4 6.4 _______________________________________ Carbs 33 33 _______________________________________ Fat 30.8 30.8 _______________________________________ Protein 443.5 443.5 Calories
B-3 Day 1 Lunch
Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup sliced onions • 1/2 cup chopped asparagus • 1 teaspoon thyme leaves • 1 teaspoon lemon juice • 2 tablespoons grated Parmesan • Salt and pepper
Directions
Heat a skillet over medium high heat. Add the olive oil, followed by the chicken. Sear the chicken until well browned on all sides and remove from pan. Add the onions and asparagus and cook until soft. Season with salt and pepper and add the thyme. Stir in the lemon juice and add the chicken back to the pan. When the chicken is cooked through add the Parmesan and serve. www.PerfectMealPlans.com
•4•
© 2014 Primal Health, LP
Week 3
Creamy Chicken and Mushrooms with Cauliflower Rice
C-3 Day 1 Dinner
66% fats
2
Serves
15’
Prep time
20’
Cook time
29%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11 5.5 _______________________________________ Fat 57.8 28.9 _______________________________________ 56.7 28.3 Protein _______________________________________
Ingredients • 2 tablespoons olive oil • 1 cup sliced mushrooms • 2 chicken breasts, sliced • 1 teaspoon thyme leaves • 1/2 cup coconut milk • 1 cup chopped cauliflower • Salt and pepper
Calories 773.5 386.8
Directions
Heat a skillet over medium high heat. Add the olive oil and the mushrooms and cook until mushrooms are soft and lightly browned. Add the chicken and cook until browned and cooked through. Stir in the thyme and season with salt and pepper. Stir in the coconut milk. Put the cauliflower in a food processor and pulse until the size of rice. Transfer to a microwave safe bowl. Add a few drops of water, season with salt and pepper and cover. Cook for 2-3 minutes, until cauliflower is crisp tender, but not mushy. Serve the chicken and mushrooms with the rice.
Sweet and Savory Chicken Salad 68% fats
2
Serves
10’
Prep time
10’
Cook time
28%
Protein
6%
carbs
_______________________________________ Stats (g) Recipe Serving 12.5 6.2 _______________________________________ Carbs 61.8 30.9 _______________________________________ Fat 53.8 26.9 _______________________________________ Protein 823.8 411.9 Calories
E-3 Day 2 Lunch Ingredients • 1 cup cooked and chopped chicken breast • 1/4 cup Paleo mayonnaise • 1/2 tablespoon Dijon mustard • 1/4 cup chopped onions • 1/4 cup chopped celery • 1/4 cup chopped and seeded grapes • 3 slices bacon, cooked and crumbled • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
www.PerfectMealPlans.com
•5•
© 2014 Primal Health, LP
Week 3
Southwest Spinach Scarmble
G-3 Day 3 Breakfast
68% fats
1
Serves
10’
Prep time
10’
Cook time
23%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11 11 _______________________________________ Fat 39.6 39.6 _______________________________________ 30.3 30.3 Protein _______________________________________ Calories 513.8 513.8
Ingredients • 1 tablespoon olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1/4 cup chopped red bell peppers • 1/2 teaspoon chili powder • 1/4 cup grated Monterey Jack cheese • 1/2 teaspoon ground cumin • 1 cup baby spinach • 3 eggs, beaten • Salt and pepper
Directions
Heat a skillet over medium heat. Add the olive oil, onions, and garlic and cook until soft. Season with salt and pepper. Add the bell pepper and spices and stir. Stir in the spinach and cook until wilted. Add the eggs and stir until cooked through. Top with the cheese and serve.
Spiced Roasted Chicken and Root Vegetables 65% fats
1
Serves
10’
Prep time
45’
Cook time
25%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 10.8 10.8 _______________________________________ Carbs 33.5 33.5 _______________________________________ Fat 29 29 _______________________________________ Protein 456 456 Calories
F-3 Day 3 Dinner
Ingredients • 2 tablespoons olive oil • 2 chicken thighs • 1/4 cup diced turnips • 1/4 cup diced beets • 1/4 cup diced carrots • 1 teaspoon chili powder • 1 teaspoon cumin • Salt and pepper
Directions
Preheat oven to 400 degrees F. Put all the ingredients in a plastic bag and shake until well coated. Lay on a parchment lined baking sheet and roast until chicken is cooked through and vegetables are tender, 40-45 minutes.
www.PerfectMealPlans.com
•6•
© 2014 Primal Health, LP
Week 3
Spring Vegetable and Goat Cheese Omelet
J-3 Day 4 Breakfast
67% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 5.1 5.1 _______________________________________ Fat 29.5 29.5 _______________________________________ 27.9 27.9 Protein _______________________________________ Calories 394.8 394.8
Ingredients • 1/2 tablespoon olive oil • 1/4 cup chopped asparagus • 1/4 cup sliced pea pods • 3 eggs, beaten • 2 tablespoons goat cheese • 1 tablespoon chopped green onions • Salt and pepper
Directions
Heat a skillet over medium heat. Add the olive oil, asparagus and pea pods and cook until tender. Remove from pan and add the eggs. Season with salt and pepper and cook until edges are set, lifting edges slightly to cook the rest of the eggs. When eggs are almost set, add the vegetables and goat cheese to the eggs and fold in half. Continue cooking until eggs are cooked, top with the green onions and serve.
Parmesan and Broccoli Chicken Salad 68% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving 4.5 4.5 _______________________________________ Carbs 32.9 32.9 _______________________________________ Fat 30 30 _______________________________________ Protein 435.8 435.8 Calories
Directions
K-3 Day 4 Lunch
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup finely chopped broccoli • 2 tablespoons grated carrots • 1 slice bacon, cooked and crumbled • 2 tablespoons Paleo mayonnaise • 1 tablespoon Dijon mustard • 2 tablespoons grated Parmesan cheese • Salt and pepper
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
www.PerfectMealPlans.com
•7•
© 2014 Primal Health, LP
Week 3
Roasted Sweet Potato and Chicken Spinach Salad
L-3 Day 4 Dinner
64% fats
1
Serves
10’
Prep time
20’
Cook time
24%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 12 12 _______________________________________ Fat 27.9 27.9 _______________________________________ 23.6 23.6 Protein _______________________________________ Calories 391.9 391.9
Ingredients • 1 tablespoon olive oil • 1/4 cup cubed sweet potatoes • 1 tablespoon Paleo mayonnaise • 1/2 cup chopped and cooked chicken breast • 2 tablespoons chopped red bell peppers • 1 cup baby spinach • 1/4 cup sliced red onions • 1 teaspoon lemon juice • Salt and pepper
Directions
Preheat oven to 400 degrees F. Toss the sweet potatoes with olive oil and salt and pepper. Lay on a baking sheet and roast for 20 minutes, until tender. Allow to cool slightly. Toss the spinach with the red onion and lemon juice. Combine the sweet potatoes, chicken, and bell pepper with the mayonnaise and serve on top of the spinach.
Sweet Potato and Bacon Sauté with Poached Eggs 67% fats
1
Serves
10’
Prep time
15’
Cook time
24%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 8.1 8.1 _______________________________________ Carbs 28 28 _______________________________________ Fat 22.7 22.7 _______________________________________ Protein 375.1 375.1 Calories
M-3 Day 5 Breakfast
Ingredients • 2 strips bacon, chopped • 1/4 sweet potato, grated • 1 teaspoon thyme leaves • 2 eggs • 2 tablespoons goat cheese • Salt and pepper
Directions
Heat a skillet over medium heat. Add the bacon and sweet potatoes and cook until crisp and tender. Stir in the thyme and season with salt and pepper. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the sweet potatoes. Top with the goat cheese and serve. www.PerfectMealPlans.com
•8•
© 2014 Primal Health, LP
Week 3
Shredded Carrot And Apple Chicken Salad
N-3 Day 5 Lunch
66% fats
1
Serves
10’
Prep time
10’
Cook time
24%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 10.1 10.1 _______________________________________ Fat 27.9 27.9 _______________________________________ 22.6 22.6 Protein _______________________________________ Calories 377.4 377.4
Ingredients • 1/2 cup cooked and chopped chicken breast • 1/4 cup grated carrots • 1/4 cup grated apples • 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 2 tablespoons chopped parsley • 1 tablespoon lemon juice • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Poached Salmon and Asparagus 64% fats
1
Serves
10’
Prep time
15’
Cook time
29%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving 10 10 _______________________________________ Carbs 38 38 _______________________________________ Fat 38.9 38.9 _______________________________________ Protein 532 532 Calories
O-3 Day 5 Dinner Ingredients • 1 cup vegetable broth • 2 tablespoons olive oil • 2 tablespoons lemon juice • 2 sprigs parsley • 1/4 teaspoon whole peppercorns • 1 6-ounce salmon filet • 8 asparagus spears, tough ends trimmed
Directions
Put the broth, olive oil, lemon juice, parsley and peppercorns in a shallow saucepan or skillet and bring to a boil. Reduce heat to a low simmer and add the salmon and asparagus. Add water to cover if necessary. Simmer until salmon is cooked through and asparagus is tender.
www.PerfectMealPlans.com
•9•
© 2014 Primal Health, LP
Week 3
Italian Scramble
D-3 Day 6 Breakfast
66% fats
1
Serves
10’
Prep time
10’
Cook time
24%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 13.5 13.5 _______________________________________ Fat 38.5 38.5 _______________________________________ 32 32 Protein _______________________________________ Calories 520 520
Directions
Ingredients • 1 tablespoon olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1 tablespoon grated Parmesan cheese • 2 slices bacon, cooked and crumbled • 1/4 cup artichoke hearts, chopped • 3 eggs, beaten • 1/2 teaspoon dried rosemary • 1/2 teaspoon dried basil • 1 cup baby spinach leaves • Salt and pepper
Heat a skillet over medium heat. Add the olive oil, onions and garlic. Cook until soft, season with salt and pepper and add the dried herbs. Add the artichokes and spinach and cook until spinach is wilted. Add the eggs and scramble until cooked through. Top with the Parmesan cheese and bacon before serving.
Crunchy Egg Salad Wraps 69% fats
1
Serves
10’
Prep time
10’
Cook time
20%
Protein
H-3 Day 6 Lunch
11%
carbs
_______________________________________ Stats (g) Recipe Serving 12.1 12.1 _______________________________________ Carbs 33.4 33.4 _______________________________________ Fat 22.4 22.4 _______________________________________ Protein 436.8 436.8 Calories
Directions
Ingredients • 3 hard boiled eggs, finely chopped • 1 tablespoon Paleo mayonnaise • 1 tablespoon Dijon mustard • 1 tablespoon sunflower seeds • 1/4 cup chopped celery • 1/4 cup chopped onions • 1/4 finely chopped cauliflower, steamed and cooled • 2 large, in tact cabbage leaves • Salt and pepper
Combine all ingredients except cabbage in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve the egg salad wrapped in the cabbage leaves.
www.PerfectMealPlans.com
• 10 •
© 2014 Primal Health, LP
Week 3
Chinese Chicken Skillet
I-3 Day 6 Dinner
61% fats
2
Serves
10’
Prep time
10’
Cook time
27%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 27 13.5 _______________________________________ Fat 58.8 29.4 _______________________________________ 57.6 28.8 Protein _______________________________________ Calories 854.2 427.1
Ingredients • 3 tablespoons sesame oil • 2 tablespoons sliced green onions • 2 cloves garlic, minced • 1 tablespoon grated ginger root • 1 small tangerine, peeled and segmented • 2 chicken breasts, sliced • 1/4 cup shredded carrots • 1 cup shredded cabbage • 1/4 cup sliced almonds • Salt and pepper
Directions
Heat a skillet over medium high heat. Add the oil and the green onions and cook for 1 minute. Add the garlic and ginger, followed by the chicken. Cook until chicken is browned and season with salt and pepper. Add the carrots and cabbage and cook until crisp tender. Stir in the oranges and almonds and serve.
Fresh Vegetable Frittata 67% fats
1
Serves
10’
Prep time
15’
Cook time
24%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 12.9 12.9 _______________________________________ Carbs 40.4 40.4 _______________________________________ Fat 32.6 32.6 _______________________________________ Protein 539.8 539.8 Calories
P-3 Day 7 Breakfast Ingredients • 1 tablespoon Olive oil • 3 Eggs, beaten • 1/4 cup chopped Onions • 1/4 cup sliced Red bell peppers • 1/4 cup sliced Zucchini • 1 Tomato, diced • 3 slices Bacon, cooked and crumbled • Sal and pepper
Directions
Heat a small nonstick skillet over medium heat. Add the olive oil and the eggs and cook until edges are set. Add the vegetables and season with salt and pepper. Cover and cook for 5 minutes until vegetables are soft and eggs are cooked. Top with the cooked bacon and serve.
www.PerfectMealPlans.com
• 11 •
© 2014 Primal Health, LP
Week 3
Shaved Brussels Sprout Salad
Q-3 Day 7 Lunch
69% fats
1
Serves
10’
Prep time
5’
Cook time
20%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 12.4 12.4 _______________________________________ Fat 33.7 33.7 _______________________________________ 22.4 22.4 Protein _______________________________________ Calories 433.6 433.6
Ingredients • 1 cup shredded Brussels sprouts • 2 slices Bacon, cooked and crumbled • 2 Hardboiled eggs, quartered • 1/2 tablespoon Pine nuts • 2 tablespoons Lemon juice • 1 tablespoon Olive oil • Salt and pepper
Directions
Shred the Brussels Sprouts and put them on a plate or in a bowl. Season with salt and pepper. Top with the bacon, pine nuts, and hard boiled eggs. Drizzle with lemon juice and olive oil and serve.
Roasted Sweet Potatoes with Bacon and Poached Eggs 69% fats
1
Serves
10’
Prep time
30’
Cook time
21%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 10.7 10.7 _______________________________________ Carbs 35.4 35.4 _______________________________________ Fat 24.5 24.5 _______________________________________ Protein 451.6 451.6 Calories
R-3 Day 7 Dinner
Ingredients • 1 tablespoon Coconut oil • 1/4 cup cubed Sweet Potatoes • 1/2 teaspoon Chili powder • 1/2 teaspoon ground Cumin • 3 slices Bacon, cooked and crumbled • 2 Eggs • Salt and pepper
Directions
Preheat oven to 400 degrees F. Toss the sweet potatoes with the coconut oil, seasonings and some salt and pepper. Lay on a parchment lined baking sheet and roast for 20-25 minutes, until tender. Right before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the sweet potatoes. Sprinkle with the bacon. www.PerfectMealPlans.com
• 12 •
© 2014 Primal Health, LP
Food Log A Food Log is designed to get an accurate description of your diet and help you stay on track. Please be as accurate as possible by recording all of the foods and beverages you eat and drink. Include the exact amount of food eaten and how the food is prepared (ex. grilled vs. fried). Rate your hunger/ fullness cues on a scale of 1-10 by how your stomach feels before and after you eat (1 = famished, starving; 3 = stomach grumble; 5 = neither hungry nor full; 7 = politely full; 10 = painfully full) and anything else related to that meal. Recording this information can help you identify external or emotional cues to eat.
Day 1 • Food Log Time
Food & Beverage Description
Day 2 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
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Date:
Amount Hunger Location eaten Fullness Feelings
Day 3 • Food Log Time
Date:
Amount Hunger Location eaten Fullness Feelings
• 13 •
© 2014 Primal Health, LP
Day 4 • Food Log Time
Day 5 • Food Log Time
Time
Food & Beverage Description
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
www.PerfectMealPlans.com
Date:
Amount Hunger Location eaten Fullness Feelings
Day 7 • Food Log
Date:
Amount Hunger Location eaten Fullness Feelings
Day 6 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
• 14 •
© 2014 Primal Health, LP
