PMP Week 39 qwe
Primal Health, LP
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week thirty nine Perfect Meal Plans Basics meal planner
3 Tasty Meals per Day Easy to Access and Personalize
grocery list
Measurements for all Ingredients
recipes
Natural Ingredients
Organized by Food Type
Easy to Prepare Simple Substitution options
resources
Time and Money Saving Tips Storage Solutions
Plan Ahead. Shop Smart. Eat Healthy. Planning your meals ahead of time will save both time and energy when it comes to shopping, preparing your meals…and cleaning the kitchen! But most importantly, knowing that you already have a healthy meal planned will alleviate the stress of scrambling to get dinner served on a busy evening, without sacrificing your diet. The Perfect Meal Plan is designed to help you enjoy eating healthy.
Organic… Food For Thought We believe that choosing organic, unrefined foods that are free of preservatives and unnatural ingredients is always the healthiest option. pg. 3
Healthy Essentials Stock up on these basics, often used in most recipes… Garlic cloves
Balsamic Vinegar
Curry Powder
Bag of onions
Apple Cider Vinegar (organic, unprocessed, w/”Mother”, is best)
Cumin (Powder and Seeds)
Coconut Oil and Extra Virgin Olive Oil (organic, unrefined) Canned Coconut Milk (organic, unsweetened) Vegetable/Chicken Stock (low-sodium, organic or homemade)
Dijon-style, spicy mustard Paleo Ketchup and Mayo (recipes included)
Chili Powder Sesame Seeds Dried Parsley
Salsa (recipe included)
Dried Oregano
Black Pepper
Dried Onion
Nut flour (Almond and Coconut)
Sea Salt (Pink Himalayan)
Nutmeg
Baking Soda and Baking Powder
Cayenne Pepper
Cinnamon
Red Pepper Flakes
Pure Vanilla Extract (all natural)
Onion Powder Garlic Powder
…on hand and ready for use. Eggs (pastured, Omega-3
Also, always keep plenty
enriched, or certified organic
of reusable storage bags or
are best)
containers on hand. Be certain
Frozen Foods: organic, allnatural vegetables, meat, poultry, fish
2
Paprika
to use those designed for refrigerator/freezer use.
…a word about dairy. Milk: organic, regular pasteurized, ultrapasteurized, or straight from the cow, the debate continues.
Who knew that milk would be the source of such controversy. We’ve always been told that consuming this dairy product was an excellent way to maintain healthy bones. But now, it seems that many believe that there is the potential danger in consuming “conventional milk”. With so many contradictory reports, the growing concern for finding healthier, organic alternatives has created much confusion for most consumers. For many, particularly those who are lactose-intolerant, this dairy debate is a moot point. Having to live with the discomfort and sickness associated with consuming dairy products is clearly evident for those in this large percentage of our population. We believe that making informed decisions about the foods you purchase is important. But considering the
actual source of those foods is equally as important. Therefore, given the most basic of fact, that consuming foods and their bi-products (such as meat and dairy) that have been fed a naturaldiet (grass), and that have not been exposed to questionable living conditions, antibiotics and growth hormones, “natural” sources are the way to go. We understand that options can be limited for some consumers, due to cost considerations and the local availability of such products.
items are conveniently available at many local retailers, making it yourself allows you the freedom to control exactly what foods you’re eating, and the added confidence in knowing that you are preparing healthy and nourishing meals.
Eat natural. Eat healthy.
So while many of our recipes include dairy ingredients (such as butter, cheese and yogurt), we also offer “non-dairy” alternatives.
So be sure to check out our substitution options, such as coconut or almond milk, and other dairy-free alternatives, where noted.
We have also taken the time to include recipes for many common food items, that you can easily make at home.
Most importantly, read your food labels, and stay informed about your food choices. This is the best way to approach maintaining a healthy diet and lifestyle.
While the majority of these
3
week 39 grocery list
pantry items… need
ingredient Salt and Pepper
amount
Extra virgin olive oil
1 1/2 cup
Sunflower seeds Thyme Oregano Chicken broth Apple cider vinegar Curry powder Tomato sauce Ground cumin Shrimp (canned)
2 tbsp 1 1/2 tsp 1 tsp 1 cup 1 tbsp 1 tsp 1/2 cup 1/2 tsp 2 cups
meal(s) All to taste B39, C39, E39, F39, G39, H39, I39, J39, K39, L39, N39, O39 A39 B39, H39 B39, N39 B39 C39 F39 H39 I39 O39
pantry pointers… What does your pantry storage system say about you? Taking just a few minutes to de-clutter your kitchen can be key to your success when planning meals and grocery shopping. Start by clearing out your pantry shelves/cabinets. Then, see what items pass this simple test to determine what stays, and what goes: 1. Has it reached or exceeded its expiration date? 2. Do you use it very often? 3. Do you like it? 4. Is it “healthy/useful”? If not, throw it out, and make room for improvement!
4
week 39 grocery list
fresh herbs and produce… need
ingredient Green onions Cantaloupe Onions Red bell peppers Garlic Tomatoes Radish Pea pods Parsley Iceberg lettuce Cherry tomatoes Cucumbers Lemon juice Sweet potatoes Asparagus Avocado Cilantro Lime juice Cauliflower Basil leaves Mangos Watermelon Baby spinach Olives Orange Zucchini Rosemary Lemon Leeks Blueberries Summer squash
amount 2 tbsp 1/4 cup 1 1/2 cup 1 1/2 cup 4 cloves 1 1/2 cup 1 1 cup 1 tbsp 1 head 3/4 cup 1/4 cup 1/4 cup 1/4 cup 1/2 cup 1/4 cup 1 tbsp 1 tbsp 2 1/4 cups 3/4 cup 1/4 cup 1/4 cup 7 cups 5 1 2 cups 2 sprigs 4 lemon slices 1/4 cup 1/4 cup 2
meal(s) A39 A39 B39, D39, K39 B39, K39 B39, E39, N39, O39 B39, N39 C39 C39 C39 D39, E39 D39, E39 E39 E39, K39 F39 F39 G39 G39 G39 H39, L39 H39, I39, N39, O39 I39 I39 I39, K39, M39 J39 J39 K39, N39 B39, L39 L39 M39 M39 O39
freshness tip… Many fresh foods, from apples to zucchini, have a longer shelf life when properly stored in the refrigerator. Avocados do well in the refrigerator also, but should first be ripened. However other foods, such as garlic, onions, and squash, prefer a cool, dry environment. Proper storage is key to getting the most out of your fruits and veggies. 5
week 39 grocery list
refrigerator items… need
ingredient amount Eggs (organic, cage-free preferable) 13 Butter 2 tbsp Blue cheese 1/4 cup Plain Greek yogurt 1/2 (6 oz) container Pepper jack cheese 1/4 cup Parmesan cheese 1/4 cup Feta cheese 1/4 cup Goat cheese 1/2 cup
meal(s) A39, D39, G39, J39, M39 A39, M39 D39 E39 G39 H39, O39 I39 K39
The wonder of coconut! Did you know that coconuts, which are rich in lauric acid (a nutrient comparable to mother’s milk) is an excellent dairy substitute? Coconuts are one of nature’s most versatile foods when it comes to your health. Coconut milk, oil, water, cream, butter…all parts of this wonder food offer the natural benefits of Omega-3 fatty acids, fiber, essential vitamins and minerals! 6
week 39 grocery list
meat, fish, poultry… need
ingredient Breast chicken (cooked) Sea scallops Bacon Beef tenderloin Ground beef Chicken thighs Tuna Anchovy Tilapia Salmon
amount 3/4 cup 4 oz 6 strips 4 oz steak 4 oz 2 thighs 1/2 cup 8 oz filet 2 (4 oz) filet 1 (4 oz) filet
meal(s) B39 C39 D39, E39 F39 H39 I39 J39 K39 L39 N39
time-saving tip… Divide and conquer your meal preparation for the week. Pre-package and freeze beef patties for quick and easy burgers. For recipes that include ground beef, cook the beef ahead of time, and then divide into the proper proportions for each recipe. Store in the refrigerator or freezer until ready to use.
7
week 39 meal planner breakfast
lunch
dinner
day 1
Scrambled Eggs with Green Onions and Sunflower Seed (A39)
Tomato and Bell Pepper Soup with Shredded Chicken (B39)
Seared Scallops with Radish and Snow Pea Salad (C39)
day 2
Breakfast Wedge with Fried Eggs (D39)
BLT Salad with Creamy Cucumber Dressing (E39)
Beef Tenderloin with Curry Roasted Sweet Potatoes and Asparagus (F39)
day 3
Avocado and Cilantro Omelet with Pepper Jack (G39)
Beef and Cauliflower Gratin (H39)
Roasted Chicken Thighs with Watermelon and Mango Salad (I39)
day 4
Open Faced Tuna Omelet with Orange Olives (J39)
Grilled Vegetable and Anchovy Salad (K39)
Parchment Baked Lemon Tilapia with Cauliflower Couscous (L39)
day 5
Leftovers from K39
Leftovers from L39
Pesto Shrimp and Squash Noodles (O39)
day 6
Spinach and Leek Scrambled Eggs with Blueberries (M39)
Broiled Salmon with Garlic Tomato and Zucchini Sauté (N39)
Leftovers from O39
day 7
Cheat Day‚ Eat What You Would Like!
Cheat Day, Eat What You Would Like!
Cheat Day‚ Eat What You Would Like!
8
Week 39 Meals DAY 1
Scrambled Eggs with Green Onions and Sunflower Seed Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1 teaspoon butter 2 tablespoons chopped green onions 2 eggs, beaten 2 tablespoons sunflower seeds 1/4 cup cubed cantaloupe Salt and pepper
Directions Heat a nonstick skillet over medium heat. Add the butter and green onions and cook for 1 minute. Season with salt and pepper and add the eggs. Scramble until almost cooked through and add the sunflower seeds. Stir and serve with the melon on the side. Recipe stats: 8.4g Carbs 24.1g Fat 18.2g Protein 313.4 Calories Serving stats: 8.4g Carbs 24.1g Fat 18.2g Protein 313.4 Calories Fats: 67%; Protein: 23%; Carbs: 10%
Tomato and Bell Pepper Soup with Shredded Chicken Serves 1 Prep time: 10 minutes Cook time: 25 minutes
Ingredients 2 1/2 tablespoons olive oil 1/4 cup chopped onions 1/2 cup chopped red bell peppers 1 clove garlic, minced 1/2 teaspoon thyme 1/2 teaspoon oregano 1/2 tablespoon chopped rosemary 1/2 cup chopped tomatoes 1 cup chicken broth 3/4 cup cooked, shredded chicken breast Salt and pepper
Directions Heat the oil in a medium saucepan. Add the onions, bell peppers, and garlic and cook until soft. Stir in the seasonings and season with salt and pepper. Add the tomatoes and the broth and bring to a boil. Simmer for 5 minutes and transfer to a blender. Puree until smooth and add back to the pot. Stir in the chicken and serve when heated through. Recipe stats: 16.6g Carbs 39.5g Fat 39.7g Protein 573.9 Calories Serving stats: 16.6g Carbs 39.5g Fat 39.7g Protein 573.9 Calories Fats: 61%; Protein: 27%; Carbs: 11%
Seared Scallops with Radish and Snow Pea Salad Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1 radish, finely chopped 1 cup pea pods, finely chopped 1 tablespoon cider vinegar 1 1/2 tablespoons olive oil 1 tablespoon finely chopped parsley 4 ounces sea scallops Salt and pepper
Directions Toss the radishes and pea pods with the vinegar, half a tablespoon of olive oil and the parsley. Season with salt and pepper. Heat a skillet over medium high heat. Add the remaining olive oil and the scallops. Cook for 2 minutes per side, until browned. Season with salt and pepper and server over the salad. Recipe stats: 7.9g Carbs 21.3g Fat 20.9g Protein 310.3 Calories Serving stats: 7.9g Carbs 21.3g Fat 20.9g Protein 310.3 Calories Fats: 62%; Protein: 27%; Carbs: 10%
DAY 2
Breakfast Wedge with Fried Eggs Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/4 head iceberg lettuce 1/4 cup diced red onions 1/2 cup halved cherry tomatoes 1/4 cup crumbled blue cheese 2 strips bacon, diced 2 eggs Salt and pepper
Directions Put the lettuce on a plate and top with the onions, tomatoes and cheese. Heat a nonstick skillet over medium heat and add the bacon. Cook until crisp and then use a slotted spoon to transfer to the salad. Crack the eggs into the pan and cook until done to your liking. Season with salt and pepper and serve with the salad. Recipe stats: 14.1g Carbs 32.1g Fat 26.9g Protein 445.3 Calories Serving stats: 14.1g Carbs 32.1g Fat 26.9g Protein 445.3 Calories Fats: 64%; Protein: 24%; Carbs: 12%
BLT Salad with Creamy Cucumber Dressing Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/2 6-ounce container plain Greek yogurt 1/4 cup sliced cucumbers 1 tablespoon lemon juice 1 clove garlic 1/2 tablespoon olive oil 2 cups shredded iceberg lettuce 1/4 cup halved cherry tomatoes 4 slices bacon, cooked and crumbled
Directions Put the yogurt, olive oil, cucumbers, lemon juice, and garlic in a blender and blend until smooth. Toss the lettuce with the tomatoes and bacon and drizzle with the dressing. Recipe stats: 12.4g Carbs 28.5g Fat 21.3g Protein 389.1 Calories Serving stats: 12.4g Carbs 28.5g Fat 21.3g Protein 389.1 Calories Fats: 66%; Protein: 22%; Carbs: 13%
Beef Tenderloin with Curry Roasted Sweet Potatoes and Asparagus Serves 1 Prep time: 10 minutes Cook time: 40 minutes
Ingredients 1/4 cup finely diced sweet potatoes 1/2 cup chopped asparagus 2 tablespoons olive oil 1 teaspoon curry powder 1 4-ounce beef tenderloin steak Salt and pepper
Directions Preheat oven to 400 degrees F. Toss the sweet potato and asparagus with the curry powder and half the olive oil. Lay on a baking sheet and roast until tender, 30-40 minutes. Before vegetables are done, heat a skillet over medium high heat and add remaining oil. Season the steak with salt and pepper and sear on both sides until steak is cooked to your liking. Serve with the vegetables. Recipe stats: 10.5g Carbs 35.4g Fat 27.4g Protein 466.6 Calories Serving stats: 10.5g Carbs 35.4g Fat 27.4g Protein 466.6 Calories Fats: 68%; Protein: 23%; Carbs: 9%
DAY 3
Avocado and Cilantro Omelet with Pepper Jack Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/4 cup diced avocado 1 tablespoon chopped cilantro 1 tablespoon lime juice 1/2 teaspoon olive oil 3 eggs, beaten 1/4 cup shredded Pepper Jack cheese Salt and pepper
Directions Combine the avocado with the cilantro and lime juice, and mash slightly. Season with salt and pepper. Heat the oil 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 mashed avocado and carefully fold in half. Continue cooking until eggs are done and top with the cheese. Serve when the cheese is melted. Recipe stats: 6.1g Carbs 33g Fat 28.9g Protein 429.7 Calories Serving stats: 6.1g Carbs 33g Fat 28.9g Protein 429.7 Calories Fats: 68%; Protein: 26 %; Carbs: 7%
Beef and Cauliflower Gratin Serves 1 Prep time: 10 minutes Cook time: 40 minutes
Ingredients 4 ounces ground beef 1 cup finely chopped cauliflower 1/2 cup tomato sauce 1 teaspoon thyme 1 tablespoon chopped basil leaves 2 tablespoons grated Parmesan cheese 1 tablespoon olive oil Salt and pepper
Directions Preheat oven to 375 degrees F. Heat a skillet over medium heat and add the ground beef. Season with salt and pepper and cook until no longer pink. Stir in the cauliflower and tomato sauce and simmer for 5 minutes. Add the thyme and basil leaves. Transfer to a small casserole dish or ramekin and sprinkle with the cheese and drizzle with the olive oil. Bake for 30 minutes, until cheese is browned. Recipe stats: 16.7g Carbs 35g Fat 34.9g Protein 521.1 Calories Serving stats: 16.7g Carbs 35g Fat 34.9g Protein 521.1 Calories Fats: 60%; Protein: 27%; Carbs: 13%
Roasted Chicken Thighs with Watermelon and Mango Salad Serves 1 Prep time: 10 minutes Cook time: 45 minutes
Ingredients 2 chicken thighs 1/2 teaspoon ground cumin 2 tablespoons olive oil 1/4 cup sliced mangos 1/4 cup diced watermelon 1/4 cup crumbled feta cheese 1 tablespoon chopped basil 2 cups baby spinach, chopped
Directions Preheat oven to 400 degrees F. Toss the chicken with one tablespoon olive oil and the cumin. Lay on a baking sheet and roast until cooked through, about 35-40 minutes. While the chicken is cooking, toss the remaining ingredients in a bowl and mix well. Serve with the chicken. Recipe stats: 14.3g Carbs 41.1g Fat 35g Protein 560.1 Calories Serving stats: 14.3g Carbs 41.1g Fat 35g Protein 560.1 Calories Fats: 65%; Protein: 25%; Carbs: 10 %
DAY 4
Open Faced Tuna Omelet with Orange Olives Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 5 olives, pitted and finely chopped 1 orange, zested, peeled and segmented 2 tablespoons olive oil 3 eggs, beaten 1/2 cup tuna, drained Salt and pepper
Directions Combine the olives with the orange zest and set aside. Heat a nonstick skillet over medium heat and add the eggs. Season with salt and pepper and cover. Cook until set, about 3-4 minutes. When eggs are cooked, top with the tuna and reserved olives. Serve with the orange slices. Recipe stats: 17.4g Carbs 49.6g Fat 42.4g Protein 676.4 Calories Serving stats: 17.4g Carbs 49.6g Fat 42.4g Protein 676.4 Calories Fats: 65%; Protein: 25%; Carbs: 10%
Grilled Vegetable and Anchovy Salad Serves 2 Prep time: 10 minutes Cook time: 10 min utes
Ingredients 4 cups baby spinach 2 tablespoons lemon juice 3 tablespoons olive oil 1 red bell pepper 1 zucchini 1 red onion 8 ounces anchovy filets 1/2 cup crumbled goat cheese
Directions Preheat a grill to medium high heat. Cut the vegetables into bite sized pieces and skewer them. Grill until charred and tender and transfer to a bowl with the spinach. Toss with the lemon juice and olive oil and top with the anchovies and goat cheese. Recipe stats: 23.1g Carbs 69.5g Fat 64.8g Protein 967.4 Calories Serving stats: 11.5g Carbs 34.8g Fat 32.4g Protein 483.7 Calories Fats: 64%; Protein: 27%; Carbs: 9%
Parchment Baked Lemon Tilapia with Cauliflower Couscous Serves 2 Prep time: 10 minutes Cook time: 15 minutes
Ingredients 2 4-ounce tilapia filets 3 tablespoons olive oil 2 sprigs rosemary 4 lemon slices 2 cups chopped cauliflower Salt and pepper
Directions Preheat oven to 350 degrees F. Lay each tilapia filet on a small piece of parchment. Season with salt and pepper, drizzle with 1 tablespoon of olive oil and lay two slices of lemon on each on. Lay a sprig of rosemary on each one and wrap until closed. Put on a baking sheet and bake for 10-12 minutes, until done. Put the cauliflower in a food processor and process until you have couscous sized granules. Heat the remaining oil in a large skillet and add the rest of the olive oil and the cauliflower. Season with salt and pepper and stir and cook until tender. Serve with the fish. Recipe stats: 13.4g Carbs 45.1g Fat 50g Protein 638.4 Calories Serving stats: 6.7g Carbs 22.5g Fat 25g Protein 319.2 Calories Fats: 62%; Protein: 30%; Carbs: 8%
DAY 5
Pesto Shrimp and Squash Noodles Serves 2 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/2 cup basil leaves 2 tablespoons grated Parmesan cheese 1 clove garlic, minced 4 tablespoons olive oil 2 summer squash, cut into noodles on a spiral slicer 2 cups canned shrimp, drained Salt and pepper
Directions Combine the basil, cheese, garlic and olive oil in a food processor and puree until smooth. Season with salt and pepper. Toss the pesto with the shrimp and the squash noodles. Serve chilled or at room temperature. Recipe stats: 11.6g Carbs 61.1g Fat 59.3g Protein 832.2 Calories Serving stats: 5.8g Carbs 30.6g Fat 29.6g Protein 416.1 Calories Fats: 66%; Protein: 28%; Carbs: 6%
DAY 6
Spinach and Leek Scrambled Eggs with Blueberries Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1 tablespoon butter 1/4 cup sliced leeks 1 cup baby spinach 3 eggs, beaten 1/4 cup fresh blueberries Salt and pepper
Directions Heat the butter in a nonstick skillet over medium heat. Add the leeks and cook until soft. Season with salt and pepper and add the spinach. When the spinach is wilted, add the eggs and scramble until cooked through. Serve with the blueberries on the side. Recipe stats: 11g Carbs 28.5g Fat 22.7g Protein 383.9 Calories Serving stats: 11g Carbs 28.5g Fat 22.7g Protein 383.9 Calories Fats: 66%; Protein: 23%; Carbs: 11%
Broiled Salmon with Garlic Tomato and Zucchini Sauté Serves 1 Prep time: 10 minutes Cook time: 15 minutes
Ingredients 1 4-ounce salmon filet 1/2 teaspoon ground oregano 2 tablespoons olive oil 1 cup sliced zucchini 1 cup chopped tomatoes 1 clove garlic 1 tablespoon chopped fresh basil Salt and pepper
Directions Preheat broiler to high heat. Season the salmon with salt and pepper and sprinkle with the oregano. Broil for 4-5 minutes per side until flakes easily with a fork. While fish is cooking, heat a skillet over medium heat and add the olive oil. Add the zucchini and cook until soft. Stir in the tomatoes and garlic, and season with salt and pepper. Cook until heated through, and stir in the basil. Serve with the fish. Recipe stats: 12.3g Carbs 35g Fat 25.8g Protein 458.9 Calories Serving stats: 12.3g Carbs 35g Fat 25.8g Protein 458.9 Calories Fats: 67%; Protein: 22%; Carbs: 11%
Shopping List: Pantry Salt and Pepper 1 1/2 cup Extra virgin olive oil 2 tbsp Sunflower seeds 1 1/2 tsp Thyme 1 tsp Oregano 1 cup Chicken broth 1 tbsp Apple cider vinegar 1 tsp Curry powder 1/2 cup Tomato sauce 1/2 tsp Ground cumin 2 cups Shrimp (canned)
Produce 2 tbsp Green onions 1/4 cup Cantaloupe 1 1/2 cup Onions 1 1/2 cup Red bell peppers 4 cloves Garlic 1 1/2 cup Tomatoes 1 Radish 1 cup Pea pods 1 tbsp Parsley 1 head Iceberg lettuce 3/4 cup Cherry tomatoes 1/4 cup Cucumbers 1/4 cup Lemon juice 1/4 cup Sweet potatoes 1/2 cup Asparagus 1/4 cup Avocado 1 tbsp Cilantro 1 tbsp Lime juice 2 1/4 cups Cauliflower 3/4 cup Basil leaves 1/4 cup Mangos 1/4 cup Watermelon 7 cups Baby spinach 5 Olives 1 Orange 2 cups Zucchini 3 sprigs Rosemary 4 Lemon slices 1/4 cup Leeks 1/4 cup Blueberries 2 Summer squash
Refrigerator 13 Eggs (organic, cage-free preferable) 3 tbsp Butter 2 tbsp Blue cheese 1/2 (6 oz) container Plain Greek yogurt 1/4 cup Pepper jack cheese 1/4 cup Parmesan cheese 1/4 cup Feta cheese 1/2 cup Goat cheese
Meat 3/4 cup Breast chicken (cooked) 4 oz Sea scallops 6 strips Bacon 4 oz Beef tenderloin steak 4 oz Ground beef 3 Chicken thighs 1/2 cup Tuna 8 oz Anchovy filet 2 (4 oz) Tilapia filet 1 (4 oz) Salmon filet
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week thirty nine Perfect Meal Plans Basics meal planner
3 Tasty Meals per Day Easy to Access and Personalize
grocery list
Measurements for all Ingredients
recipes
Natural Ingredients
Organized by Food Type
Easy to Prepare Simple Substitution options
resources
Time and Money Saving Tips Storage Solutions
Plan Ahead. Shop Smart. Eat Healthy. Planning your meals ahead of time will save both time and energy when it comes to shopping, preparing your meals…and cleaning the kitchen! But most importantly, knowing that you already have a healthy meal planned will alleviate the stress of scrambling to get dinner served on a busy evening, without sacrificing your diet. The Perfect Meal Plan is designed to help you enjoy eating healthy.
Organic… Food For Thought We believe that choosing organic, unrefined foods that are free of preservatives and unnatural ingredients is always the healthiest option. pg. 3
Healthy Essentials Stock up on these basics, often used in most recipes… Garlic cloves
Balsamic Vinegar
Curry Powder
Bag of onions
Apple Cider Vinegar (organic, unprocessed, w/”Mother”, is best)
Cumin (Powder and Seeds)
Coconut Oil and Extra Virgin Olive Oil (organic, unrefined) Canned Coconut Milk (organic, unsweetened) Vegetable/Chicken Stock (low-sodium, organic or homemade)
Dijon-style, spicy mustard Paleo Ketchup and Mayo (recipes included)
Chili Powder Sesame Seeds Dried Parsley
Salsa (recipe included)
Dried Oregano
Black Pepper
Dried Onion
Nut flour (Almond and Coconut)
Sea Salt (Pink Himalayan)
Nutmeg
Baking Soda and Baking Powder
Cayenne Pepper
Cinnamon
Red Pepper Flakes
Pure Vanilla Extract (all natural)
Onion Powder Garlic Powder
…on hand and ready for use. Eggs (pastured, Omega-3
Also, always keep plenty
enriched, or certified organic
of reusable storage bags or
are best)
containers on hand. Be certain
Frozen Foods: organic, allnatural vegetables, meat, poultry, fish
2
Paprika
to use those designed for refrigerator/freezer use.
…a word about dairy. Milk: organic, regular pasteurized, ultrapasteurized, or straight from the cow, the debate continues.
Who knew that milk would be the source of such controversy. We’ve always been told that consuming this dairy product was an excellent way to maintain healthy bones. But now, it seems that many believe that there is the potential danger in consuming “conventional milk”. With so many contradictory reports, the growing concern for finding healthier, organic alternatives has created much confusion for most consumers. For many, particularly those who are lactose-intolerant, this dairy debate is a moot point. Having to live with the discomfort and sickness associated with consuming dairy products is clearly evident for those in this large percentage of our population. We believe that making informed decisions about the foods you purchase is important. But considering the
actual source of those foods is equally as important. Therefore, given the most basic of fact, that consuming foods and their bi-products (such as meat and dairy) that have been fed a naturaldiet (grass), and that have not been exposed to questionable living conditions, antibiotics and growth hormones, “natural” sources are the way to go. We understand that options can be limited for some consumers, due to cost considerations and the local availability of such products.
items are conveniently available at many local retailers, making it yourself allows you the freedom to control exactly what foods you’re eating, and the added confidence in knowing that you are preparing healthy and nourishing meals.
Eat natural. Eat healthy.
So while many of our recipes include dairy ingredients (such as butter, cheese and yogurt), we also offer “non-dairy” alternatives.
So be sure to check out our substitution options, such as coconut or almond milk, and other dairy-free alternatives, where noted.
We have also taken the time to include recipes for many common food items, that you can easily make at home.
Most importantly, read your food labels, and stay informed about your food choices. This is the best way to approach maintaining a healthy diet and lifestyle.
While the majority of these
3
week 39 grocery list
pantry items… need
ingredient Salt and Pepper
amount
Extra virgin olive oil
1 1/2 cup
Sunflower seeds Thyme Oregano Chicken broth Apple cider vinegar Curry powder Tomato sauce Ground cumin Shrimp (canned)
2 tbsp 1 1/2 tsp 1 tsp 1 cup 1 tbsp 1 tsp 1/2 cup 1/2 tsp 2 cups
meal(s) All to taste B39, C39, E39, F39, G39, H39, I39, J39, K39, L39, N39, O39 A39 B39, H39 B39, N39 B39 C39 F39 H39 I39 O39
pantry pointers… What does your pantry storage system say about you? Taking just a few minutes to de-clutter your kitchen can be key to your success when planning meals and grocery shopping. Start by clearing out your pantry shelves/cabinets. Then, see what items pass this simple test to determine what stays, and what goes: 1. Has it reached or exceeded its expiration date? 2. Do you use it very often? 3. Do you like it? 4. Is it “healthy/useful”? If not, throw it out, and make room for improvement!
4
week 39 grocery list
fresh herbs and produce… need
ingredient Green onions Cantaloupe Onions Red bell peppers Garlic Tomatoes Radish Pea pods Parsley Iceberg lettuce Cherry tomatoes Cucumbers Lemon juice Sweet potatoes Asparagus Avocado Cilantro Lime juice Cauliflower Basil leaves Mangos Watermelon Baby spinach Olives Orange Zucchini Rosemary Lemon Leeks Blueberries Summer squash
amount 2 tbsp 1/4 cup 1 1/2 cup 1 1/2 cup 4 cloves 1 1/2 cup 1 1 cup 1 tbsp 1 head 3/4 cup 1/4 cup 1/4 cup 1/4 cup 1/2 cup 1/4 cup 1 tbsp 1 tbsp 2 1/4 cups 3/4 cup 1/4 cup 1/4 cup 7 cups 5 1 2 cups 2 sprigs 4 lemon slices 1/4 cup 1/4 cup 2
meal(s) A39 A39 B39, D39, K39 B39, K39 B39, E39, N39, O39 B39, N39 C39 C39 C39 D39, E39 D39, E39 E39 E39, K39 F39 F39 G39 G39 G39 H39, L39 H39, I39, N39, O39 I39 I39 I39, K39, M39 J39 J39 K39, N39 B39, L39 L39 M39 M39 O39
freshness tip… Many fresh foods, from apples to zucchini, have a longer shelf life when properly stored in the refrigerator. Avocados do well in the refrigerator also, but should first be ripened. However other foods, such as garlic, onions, and squash, prefer a cool, dry environment. Proper storage is key to getting the most out of your fruits and veggies. 5
week 39 grocery list
refrigerator items… need
ingredient amount Eggs (organic, cage-free preferable) 13 Butter 2 tbsp Blue cheese 1/4 cup Plain Greek yogurt 1/2 (6 oz) container Pepper jack cheese 1/4 cup Parmesan cheese 1/4 cup Feta cheese 1/4 cup Goat cheese 1/2 cup
meal(s) A39, D39, G39, J39, M39 A39, M39 D39 E39 G39 H39, O39 I39 K39
The wonder of coconut! Did you know that coconuts, which are rich in lauric acid (a nutrient comparable to mother’s milk) is an excellent dairy substitute? Coconuts are one of nature’s most versatile foods when it comes to your health. Coconut milk, oil, water, cream, butter…all parts of this wonder food offer the natural benefits of Omega-3 fatty acids, fiber, essential vitamins and minerals! 6
week 39 grocery list
meat, fish, poultry… need
ingredient Breast chicken (cooked) Sea scallops Bacon Beef tenderloin Ground beef Chicken thighs Tuna Anchovy Tilapia Salmon
amount 3/4 cup 4 oz 6 strips 4 oz steak 4 oz 2 thighs 1/2 cup 8 oz filet 2 (4 oz) filet 1 (4 oz) filet
meal(s) B39 C39 D39, E39 F39 H39 I39 J39 K39 L39 N39
time-saving tip… Divide and conquer your meal preparation for the week. Pre-package and freeze beef patties for quick and easy burgers. For recipes that include ground beef, cook the beef ahead of time, and then divide into the proper proportions for each recipe. Store in the refrigerator or freezer until ready to use.
7
week 39 meal planner breakfast
lunch
dinner
day 1
Scrambled Eggs with Green Onions and Sunflower Seed (A39)
Tomato and Bell Pepper Soup with Shredded Chicken (B39)
Seared Scallops with Radish and Snow Pea Salad (C39)
day 2
Breakfast Wedge with Fried Eggs (D39)
BLT Salad with Creamy Cucumber Dressing (E39)
Beef Tenderloin with Curry Roasted Sweet Potatoes and Asparagus (F39)
day 3
Avocado and Cilantro Omelet with Pepper Jack (G39)
Beef and Cauliflower Gratin (H39)
Roasted Chicken Thighs with Watermelon and Mango Salad (I39)
day 4
Open Faced Tuna Omelet with Orange Olives (J39)
Grilled Vegetable and Anchovy Salad (K39)
Parchment Baked Lemon Tilapia with Cauliflower Couscous (L39)
day 5
Leftovers from K39
Leftovers from L39
Pesto Shrimp and Squash Noodles (O39)
day 6
Spinach and Leek Scrambled Eggs with Blueberries (M39)
Broiled Salmon with Garlic Tomato and Zucchini Sauté (N39)
Leftovers from O39
day 7
Cheat Day‚ Eat What You Would Like!
Cheat Day, Eat What You Would Like!
Cheat Day‚ Eat What You Would Like!
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Week 39 Meals DAY 1
Scrambled Eggs with Green Onions and Sunflower Seed Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1 teaspoon butter 2 tablespoons chopped green onions 2 eggs, beaten 2 tablespoons sunflower seeds 1/4 cup cubed cantaloupe Salt and pepper
Directions Heat a nonstick skillet over medium heat. Add the butter and green onions and cook for 1 minute. Season with salt and pepper and add the eggs. Scramble until almost cooked through and add the sunflower seeds. Stir and serve with the melon on the side. Recipe stats: 8.4g Carbs 24.1g Fat 18.2g Protein 313.4 Calories Serving stats: 8.4g Carbs 24.1g Fat 18.2g Protein 313.4 Calories Fats: 67%; Protein: 23%; Carbs: 10%
Tomato and Bell Pepper Soup with Shredded Chicken Serves 1 Prep time: 10 minutes Cook time: 25 minutes
Ingredients 2 1/2 tablespoons olive oil 1/4 cup chopped onions 1/2 cup chopped red bell peppers 1 clove garlic, minced 1/2 teaspoon thyme 1/2 teaspoon oregano 1/2 tablespoon chopped rosemary 1/2 cup chopped tomatoes 1 cup chicken broth 3/4 cup cooked, shredded chicken breast Salt and pepper
Directions Heat the oil in a medium saucepan. Add the onions, bell peppers, and garlic and cook until soft. Stir in the seasonings and season with salt and pepper. Add the tomatoes and the broth and bring to a boil. Simmer for 5 minutes and transfer to a blender. Puree until smooth and add back to the pot. Stir in the chicken and serve when heated through. Recipe stats: 16.6g Carbs 39.5g Fat 39.7g Protein 573.9 Calories Serving stats: 16.6g Carbs 39.5g Fat 39.7g Protein 573.9 Calories Fats: 61%; Protein: 27%; Carbs: 11%
Seared Scallops with Radish and Snow Pea Salad Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1 radish, finely chopped 1 cup pea pods, finely chopped 1 tablespoon cider vinegar 1 1/2 tablespoons olive oil 1 tablespoon finely chopped parsley 4 ounces sea scallops Salt and pepper
Directions Toss the radishes and pea pods with the vinegar, half a tablespoon of olive oil and the parsley. Season with salt and pepper. Heat a skillet over medium high heat. Add the remaining olive oil and the scallops. Cook for 2 minutes per side, until browned. Season with salt and pepper and server over the salad. Recipe stats: 7.9g Carbs 21.3g Fat 20.9g Protein 310.3 Calories Serving stats: 7.9g Carbs 21.3g Fat 20.9g Protein 310.3 Calories Fats: 62%; Protein: 27%; Carbs: 10%
DAY 2
Breakfast Wedge with Fried Eggs Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/4 head iceberg lettuce 1/4 cup diced red onions 1/2 cup halved cherry tomatoes 1/4 cup crumbled blue cheese 2 strips bacon, diced 2 eggs Salt and pepper
Directions Put the lettuce on a plate and top with the onions, tomatoes and cheese. Heat a nonstick skillet over medium heat and add the bacon. Cook until crisp and then use a slotted spoon to transfer to the salad. Crack the eggs into the pan and cook until done to your liking. Season with salt and pepper and serve with the salad. Recipe stats: 14.1g Carbs 32.1g Fat 26.9g Protein 445.3 Calories Serving stats: 14.1g Carbs 32.1g Fat 26.9g Protein 445.3 Calories Fats: 64%; Protein: 24%; Carbs: 12%
BLT Salad with Creamy Cucumber Dressing Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/2 6-ounce container plain Greek yogurt 1/4 cup sliced cucumbers 1 tablespoon lemon juice 1 clove garlic 1/2 tablespoon olive oil 2 cups shredded iceberg lettuce 1/4 cup halved cherry tomatoes 4 slices bacon, cooked and crumbled
Directions Put the yogurt, olive oil, cucumbers, lemon juice, and garlic in a blender and blend until smooth. Toss the lettuce with the tomatoes and bacon and drizzle with the dressing. Recipe stats: 12.4g Carbs 28.5g Fat 21.3g Protein 389.1 Calories Serving stats: 12.4g Carbs 28.5g Fat 21.3g Protein 389.1 Calories Fats: 66%; Protein: 22%; Carbs: 13%
Beef Tenderloin with Curry Roasted Sweet Potatoes and Asparagus Serves 1 Prep time: 10 minutes Cook time: 40 minutes
Ingredients 1/4 cup finely diced sweet potatoes 1/2 cup chopped asparagus 2 tablespoons olive oil 1 teaspoon curry powder 1 4-ounce beef tenderloin steak Salt and pepper
Directions Preheat oven to 400 degrees F. Toss the sweet potato and asparagus with the curry powder and half the olive oil. Lay on a baking sheet and roast until tender, 30-40 minutes. Before vegetables are done, heat a skillet over medium high heat and add remaining oil. Season the steak with salt and pepper and sear on both sides until steak is cooked to your liking. Serve with the vegetables. Recipe stats: 10.5g Carbs 35.4g Fat 27.4g Protein 466.6 Calories Serving stats: 10.5g Carbs 35.4g Fat 27.4g Protein 466.6 Calories Fats: 68%; Protein: 23%; Carbs: 9%
DAY 3
Avocado and Cilantro Omelet with Pepper Jack Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/4 cup diced avocado 1 tablespoon chopped cilantro 1 tablespoon lime juice 1/2 teaspoon olive oil 3 eggs, beaten 1/4 cup shredded Pepper Jack cheese Salt and pepper
Directions Combine the avocado with the cilantro and lime juice, and mash slightly. Season with salt and pepper. Heat the oil 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 mashed avocado and carefully fold in half. Continue cooking until eggs are done and top with the cheese. Serve when the cheese is melted. Recipe stats: 6.1g Carbs 33g Fat 28.9g Protein 429.7 Calories Serving stats: 6.1g Carbs 33g Fat 28.9g Protein 429.7 Calories Fats: 68%; Protein: 26 %; Carbs: 7%
Beef and Cauliflower Gratin Serves 1 Prep time: 10 minutes Cook time: 40 minutes
Ingredients 4 ounces ground beef 1 cup finely chopped cauliflower 1/2 cup tomato sauce 1 teaspoon thyme 1 tablespoon chopped basil leaves 2 tablespoons grated Parmesan cheese 1 tablespoon olive oil Salt and pepper
Directions Preheat oven to 375 degrees F. Heat a skillet over medium heat and add the ground beef. Season with salt and pepper and cook until no longer pink. Stir in the cauliflower and tomato sauce and simmer for 5 minutes. Add the thyme and basil leaves. Transfer to a small casserole dish or ramekin and sprinkle with the cheese and drizzle with the olive oil. Bake for 30 minutes, until cheese is browned. Recipe stats: 16.7g Carbs 35g Fat 34.9g Protein 521.1 Calories Serving stats: 16.7g Carbs 35g Fat 34.9g Protein 521.1 Calories Fats: 60%; Protein: 27%; Carbs: 13%
Roasted Chicken Thighs with Watermelon and Mango Salad Serves 1 Prep time: 10 minutes Cook time: 45 minutes
Ingredients 2 chicken thighs 1/2 teaspoon ground cumin 2 tablespoons olive oil 1/4 cup sliced mangos 1/4 cup diced watermelon 1/4 cup crumbled feta cheese 1 tablespoon chopped basil 2 cups baby spinach, chopped
Directions Preheat oven to 400 degrees F. Toss the chicken with one tablespoon olive oil and the cumin. Lay on a baking sheet and roast until cooked through, about 35-40 minutes. While the chicken is cooking, toss the remaining ingredients in a bowl and mix well. Serve with the chicken. Recipe stats: 14.3g Carbs 41.1g Fat 35g Protein 560.1 Calories Serving stats: 14.3g Carbs 41.1g Fat 35g Protein 560.1 Calories Fats: 65%; Protein: 25%; Carbs: 10 %
DAY 4
Open Faced Tuna Omelet with Orange Olives Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 5 olives, pitted and finely chopped 1 orange, zested, peeled and segmented 2 tablespoons olive oil 3 eggs, beaten 1/2 cup tuna, drained Salt and pepper
Directions Combine the olives with the orange zest and set aside. Heat a nonstick skillet over medium heat and add the eggs. Season with salt and pepper and cover. Cook until set, about 3-4 minutes. When eggs are cooked, top with the tuna and reserved olives. Serve with the orange slices. Recipe stats: 17.4g Carbs 49.6g Fat 42.4g Protein 676.4 Calories Serving stats: 17.4g Carbs 49.6g Fat 42.4g Protein 676.4 Calories Fats: 65%; Protein: 25%; Carbs: 10%
Grilled Vegetable and Anchovy Salad Serves 2 Prep time: 10 minutes Cook time: 10 min utes
Ingredients 4 cups baby spinach 2 tablespoons lemon juice 3 tablespoons olive oil 1 red bell pepper 1 zucchini 1 red onion 8 ounces anchovy filets 1/2 cup crumbled goat cheese
Directions Preheat a grill to medium high heat. Cut the vegetables into bite sized pieces and skewer them. Grill until charred and tender and transfer to a bowl with the spinach. Toss with the lemon juice and olive oil and top with the anchovies and goat cheese. Recipe stats: 23.1g Carbs 69.5g Fat 64.8g Protein 967.4 Calories Serving stats: 11.5g Carbs 34.8g Fat 32.4g Protein 483.7 Calories Fats: 64%; Protein: 27%; Carbs: 9%
Parchment Baked Lemon Tilapia with Cauliflower Couscous Serves 2 Prep time: 10 minutes Cook time: 15 minutes
Ingredients 2 4-ounce tilapia filets 3 tablespoons olive oil 2 sprigs rosemary 4 lemon slices 2 cups chopped cauliflower Salt and pepper
Directions Preheat oven to 350 degrees F. Lay each tilapia filet on a small piece of parchment. Season with salt and pepper, drizzle with 1 tablespoon of olive oil and lay two slices of lemon on each on. Lay a sprig of rosemary on each one and wrap until closed. Put on a baking sheet and bake for 10-12 minutes, until done. Put the cauliflower in a food processor and process until you have couscous sized granules. Heat the remaining oil in a large skillet and add the rest of the olive oil and the cauliflower. Season with salt and pepper and stir and cook until tender. Serve with the fish. Recipe stats: 13.4g Carbs 45.1g Fat 50g Protein 638.4 Calories Serving stats: 6.7g Carbs 22.5g Fat 25g Protein 319.2 Calories Fats: 62%; Protein: 30%; Carbs: 8%
DAY 5
Pesto Shrimp and Squash Noodles Serves 2 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1/2 cup basil leaves 2 tablespoons grated Parmesan cheese 1 clove garlic, minced 4 tablespoons olive oil 2 summer squash, cut into noodles on a spiral slicer 2 cups canned shrimp, drained Salt and pepper
Directions Combine the basil, cheese, garlic and olive oil in a food processor and puree until smooth. Season with salt and pepper. Toss the pesto with the shrimp and the squash noodles. Serve chilled or at room temperature. Recipe stats: 11.6g Carbs 61.1g Fat 59.3g Protein 832.2 Calories Serving stats: 5.8g Carbs 30.6g Fat 29.6g Protein 416.1 Calories Fats: 66%; Protein: 28%; Carbs: 6%
DAY 6
Spinach and Leek Scrambled Eggs with Blueberries Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Ingredients 1 tablespoon butter 1/4 cup sliced leeks 1 cup baby spinach 3 eggs, beaten 1/4 cup fresh blueberries Salt and pepper
Directions Heat the butter in a nonstick skillet over medium heat. Add the leeks and cook until soft. Season with salt and pepper and add the spinach. When the spinach is wilted, add the eggs and scramble until cooked through. Serve with the blueberries on the side. Recipe stats: 11g Carbs 28.5g Fat 22.7g Protein 383.9 Calories Serving stats: 11g Carbs 28.5g Fat 22.7g Protein 383.9 Calories Fats: 66%; Protein: 23%; Carbs: 11%
Broiled Salmon with Garlic Tomato and Zucchini Sauté Serves 1 Prep time: 10 minutes Cook time: 15 minutes
Ingredients 1 4-ounce salmon filet 1/2 teaspoon ground oregano 2 tablespoons olive oil 1 cup sliced zucchini 1 cup chopped tomatoes 1 clove garlic 1 tablespoon chopped fresh basil Salt and pepper
Directions Preheat broiler to high heat. Season the salmon with salt and pepper and sprinkle with the oregano. Broil for 4-5 minutes per side until flakes easily with a fork. While fish is cooking, heat a skillet over medium heat and add the olive oil. Add the zucchini and cook until soft. Stir in the tomatoes and garlic, and season with salt and pepper. Cook until heated through, and stir in the basil. Serve with the fish. Recipe stats: 12.3g Carbs 35g Fat 25.8g Protein 458.9 Calories Serving stats: 12.3g Carbs 35g Fat 25.8g Protein 458.9 Calories Fats: 67%; Protein: 22%; Carbs: 11%
Shopping List: Pantry Salt and Pepper 1 1/2 cup Extra virgin olive oil 2 tbsp Sunflower seeds 1 1/2 tsp Thyme 1 tsp Oregano 1 cup Chicken broth 1 tbsp Apple cider vinegar 1 tsp Curry powder 1/2 cup Tomato sauce 1/2 tsp Ground cumin 2 cups Shrimp (canned)
Produce 2 tbsp Green onions 1/4 cup Cantaloupe 1 1/2 cup Onions 1 1/2 cup Red bell peppers 4 cloves Garlic 1 1/2 cup Tomatoes 1 Radish 1 cup Pea pods 1 tbsp Parsley 1 head Iceberg lettuce 3/4 cup Cherry tomatoes 1/4 cup Cucumbers 1/4 cup Lemon juice 1/4 cup Sweet potatoes 1/2 cup Asparagus 1/4 cup Avocado 1 tbsp Cilantro 1 tbsp Lime juice 2 1/4 cups Cauliflower 3/4 cup Basil leaves 1/4 cup Mangos 1/4 cup Watermelon 7 cups Baby spinach 5 Olives 1 Orange 2 cups Zucchini 3 sprigs Rosemary 4 Lemon slices 1/4 cup Leeks 1/4 cup Blueberries 2 Summer squash
Refrigerator 13 Eggs (organic, cage-free preferable) 3 tbsp Butter 2 tbsp Blue cheese 1/2 (6 oz) container Plain Greek yogurt 1/4 cup Pepper jack cheese 1/4 cup Parmesan cheese 1/4 cup Feta cheese 1/2 cup Goat cheese
Meat 3/4 cup Breast chicken (cooked) 4 oz Sea scallops 6 strips Bacon 4 oz Beef tenderloin steak 4 oz Ground beef 3 Chicken thighs 1/2 cup Tuna 8 oz Anchovy filet 2 (4 oz) Tilapia filet 1 (4 oz) Salmon filet
