View
213
Download
0
Category
Preview:
Citation preview
Meal Plan Week 1
Day 1
Breakfast Lunch Dinner
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Southwestern Eggs with Avocado
Leftovers from B1
Sausage and Onion Frittata
Egg White and Spinach Omelette
Spinach and Mushroom Omelette
Eggs Rancheros
Reward Day, Eat What You Would Like!
BLT Salad with Chicken
Curried Chicken salad withRed Peppers
Leftovers from E1
Salmon Avocado Wrap
Spicy Avocado and WalnutTuna Salad
Tomato Basil Salad with Italian Sausage
Reward Day, Eat What You Would Like!
Hearty Italian Meatballs and Oven Roasted Broccoli
Leftovers from C1
BBQ Pork Ribs and Zucchini
Vegetable Beef Stew
Fiery Garlic Chicken and Broccoli
Rosemary and Lemon Pork Chops with Asparagus
Reward Day, Eat What You Would Like!
A1 B1 C1
C1A1 E1
E1G1 I1
J1 K1 L1
M1 N1 O1
D1 H1 F1
B1
Shopping List Week 1
20 Eggs (organic, cage-free preferable)
MEALSREFRIGERATOR ITEMS
2 tbsp Basil leaves
1 tsp Dill
1 tbsp Fresh rosemary
1 1/4 cup Avocados
2 tbsp Lemon juice
1/2 cup Asparagus
2 1/4 cup Broccoli florets
1/4 cup Carrots
1/2 cup Celery
4 cloves Garlic
1/4 cup Green bell pepper
2 Romaine leaves
1/2 cup Portabella mushrooms
1 cup Onions
1/4 cup Red bell pepper
1 tbsp Shallots
9 1/2 cup Baby spinach
1 1/2 cup Cherry tomatoes
1/4 cup Zucchini
1/2 cup Roma tomatoes
FRESH HERBS AND PRODUCE
PANTRY ITEMS
MEALS
MEALS
2 cups Chicken breast (boneless, skinless)
2 thighs Chicken thighs (meat and skin)
2 links (3 oz) Italian sausage
2 oz Pork sausage
6 slices Bacon
1/4 lb Ground pork
1/2 lb Pork ribs
1 Pork loin chop (boneless)
1/4 lb Top sirloin beef
1/4 lb Ground beef (grass-fed)
3 tbsp Balsamic vinegar
1 1/4 tsp Cayenne pepper
2 tsp Curry powder
2 tsp Oregano
3 tbsp Parsley
Salt and Pepper
1 tbsp Thyme
2 tbsp Vinegar
6 tbsp Paleo Mayo (recipe provided)
B1, H1, O1
N1, P1
E1
C1, H1
C1
All to taste
C1
I1
E1, K1, N1
A1, B1, C1, D1, E1, F1, H1, I1,J1, L1,M1, N1, O1, P1
I1
O1
A1, D1
L1
K1
E1, N1
K1
N1
B1, E1
O1
H1
G1
B1, L1
C1
I1
F1
L1
C1
A1, B1, C1, D1, G1, J1, M1
MEAT, FISH, POULTRY MEALS
1 tbsp Barbecue sauce
1 tsp Hot sauce
3 tbsp Salsa
1/2 tbsp Tomato paste (canned)
1/2 tbsp Pecans
3 tbsp Walnuts
1/4 can (16 oz) Pink salmon
1/2 can Tuna (canned in water)
2 cups Extra Virgin Olive oil
H1
K1
F1
A1, K1, N1
F1, P1
F1
C1, O1
L1
K1, L1, N1
C1, F1, O1, L1
L1
K1, N1
L1, M1
G1, H1, L1
E1
O1
B1, H1, J1, M1
B1, H1
I1
L1
1 tbsp Dried basil C1
1 oz Mexican cheese A1
P11 tbsp Dijon mustard
Week 1
Week 1
2 10 minutes 10 minutes
11.8 5.9
70.2 35.1
72.1 36.1
975 487.5
65% 30% 5%
BLT SALAD WITHCHICKENBLT SALAD WITHCHICKENweek 1– day 1 – LUNCH
1 5 minutes 5 minutes
5.7 5.7
28.8 28.8
24.8 24.8
374.4 374
68% 26% 6%
SOUTHWESTERN EGGS WITH AVOCADOSOUTHWESTERN EGGS WITH AVOCADOweek 1– day 1 – BREAKFAST
Ingredients
• 2 jumbo eggs
• 1 tbsp salsa
• 1 oz. Mexican cheese (or your preference)
• 1/2 cup avocado, cubes
• 1 tsp olive oil
Directions
Spray a pan with oil. Allow it to warm up on medium heat. Put
the eggs in the pan and scramble, then lower the heat. Add the
salsa and crumble cheese. Stir until firm and remove from heat.
Top with the avocado and serve.
A1
B1
Ingredients• 2 tsp balsamic vinegar• 2 tbsp extra virgin olive oil• 1/2 tsp black pepper• 1/2 cup cherry tomatoes; halved• 4 cups baby spinach• 4 strips bacon• 3 hard boiled eggs; peeled and sliced• 1 cup cooked and chopped chicken breast
DirectionsTo make vinaigrette: In a glass jar with tight fitting lid, combine olive oil, vinegar and pepper (or other seasoning). Shake well to mix and refrigerate. Cook bacon in a skillet, remove bacon andplace on a paper towel to absorb excess grease and allow to cool. Once cooled, crumble bacon into a large bowl and add chopped, cooked chicken breast, tomatoes and sliced hard boiled eggs. Add spinach, then drizzle vinaigrette over the mixture and toss gently to coat. Serve.
Week 1
Week 1
2 10 minutes 30 minutes
8.1 4.1
48.3 24.1
55.3 27.6
691.6 345.8
63% 32% 5%
Hearty Italian MeatballsHearty Italian Meatballsweek 1– day 1 – DINNER
Ingredients• 1/4 lb. grass fed ground beef
• 1/4 lb. ground pork
• 2 tbsp dried parsley
• 1 tbsp dried oregano
• 1 tbsp dried thyme
• 1 tbsp dried basil
• 1 clove garlic; minced
• 1 egg
DirectionsCombine all ingredients in a large bowl and mix well. Roll into
balls and place on a cookie sheet or baking dish. Bake in a
preheated oven at 375 degrres for approximately 30 minutes, or
until done.
2 10 minutes 30 minutes
17.2 8.6
14.5 7.2
7.1 3.5
206.5 103.2
57% 12% 30%
Ingredients
• 2 cups broccoli florets
• 1 Tbsp dried parsley
• 1 tsp black pepper
• 1 Tbsp olive oil
• Salt and pepper, to taste
DirectionsPreheat oven to 400 degrees. Line a baking sheet with foil, and
coat with olive oil. Remove stem and leaves from broccoli; wash
and pat dry. Cut head in half, and then cut florets into bite-sized
chunks. Arrange the florets in a single layer on the foil-lined
baking sheet. Drizzle olive oil over the broccoli, and toss gently
to coat on all sides. Then sprinkle the broccoli with the parsley,
salt and pepper, to taste. Bake for ~25-30 minutes until lightly
browned. Serve.
C1
OVEN ROASTED BROCCOLIOVEN ROASTED BROCCOLIweek 1– day 1 – DINNER C1
Week 1
Week 1
1 5 minutes 15 minutes
5.1 5.1
30 30
29.1 29.1
408.5 408.5
66% 29% 5%
Ingredients
• 2 ounces pork sausage
• 1/4 cup chopped onions
• 3 eggs, beaten
• Salt and pepper
Directions
Heat a small nonstick skillet over medium heat. Add the sausage
and onions and cook until onions are soft and sausage is
browned. Season with salt and pepper. Add the eggs and cover
for about 8 minutes, until eggs are set. Slide onto a plate, slice
into wedges and serve.
2 10 minutes 10 minutes
20.6 10.3
55.5 27.7
51.5 25.8
775.2 387.6
63% 26% 10%
Curried Chicken Salad with Red Peppers
Curried Chicken Salad with Red Peppersweek 1– day 2 – LUNCH E1
Ingredients
• 1 cup chopped, cooked chicken
• 4 tablespoons Paleo mayonnaise
• 2 teaspoons curry powder
• 1/4 cup sliced red bell peppers
• 2 tablespoons walnuts
• 1 tablespoon olive oil
• Salt and pepper
Directions
Chop chicken, peppers and walnuts and place in a medium sized
bowl. In a small bowl, combine mayo, olive oil and curry powder,
mix well. Add mayo mixture to chicken mixture and stir until all
ingredients are incorporated. Season with salt and pepper to
taste. Serve.
Sausage and Onion FrittataSausage and Onion Frittataweek 1– day 3– BREAKFAST G1
Week 1
Week 1
1 10 minutes 10 minutes
2.2 2.2
24.9 24.9
25.3 25.3
330.7 330.7
67% 30% 3%
Ingredients
• 2 whole eggs
• 3 egg whites
• 1 tablespoon olive oil
• 1/2 cup baby spinach
• Salt and pepper
Directions
Combine the eggs with the egg whites. Heat a nonstick skillet
over medium heat and add the olive oil and eggs to the pan. Top
with the spinach and season with salt and pepper. When the
eggs are cooked, fold over and serve.
BBQ Pork Ribs and ZucchiniBBQ Pork Ribs and Zucchiniweek 1– day 3 – DINNER
1 10 minutes 30 minutes
7.6 7.6
40.5 40.5
44.2 44.2
585.8 585.8
64% 31% 5%
Ingredients
• 1/2 pound pork ribs
• 1 tablespoons barbecue sauce
• 2 tablespoons vinegar
• 1 tablespoon olive oil
• 1/4 cup diced zucchini
Directions
Preheat oven to 350 degrees F. Toss the ribs with the barbecue
sauce, vinegar, and olive oil and lay in a small casserole dish.
Cover and bake for 20 minutes. Uncover, add the diced zucchini
and bake 10 more minutes, until ribs are tender.
I1
Egg White and Spinach OmeletteEgg White and Spinach Omeletteweek 1– day 4 – BREAKFAST J1
Week 1
Week 1
1 10 minutes 10 minutes
10.4 10.4
27.9 27.9
25.2 25.2
384.7 384.7
64% 26% 11%
Ingredients
• 1/4 (16 oz) canned pink salmon
• 1 tablespoon Paleo mayonnaise
• 1/4 cup chopped celery
• 1/4 cup diced avocado
• 1 tablespoon chopped pecans
• 1 teaspoon chopped fresh dill
• 1 large lettuce leaf, in tact
• Salt and pepper
Directions
Combine all ingredients except the lettuce leaf in a bowl. Mix
well and season with salt and pepper. Serve the salmon salad in
the lettuce leaf.
1 15 minutes 60 minutes
16 16
40.2 40.2
42.4 42.4
592.6 592.6
61% 28% 11%
Ingredients
• 2 tablespoons olive oil
• 1/4 cup chopped onions
• 1/4 cup sliced mushrooms
• 1/4 cup chopped carrots
• 1/4 cup chopped green peppers
• 2 tablespoons chopped celery
Directions
Heat a small saucepan over medium heat. Add the olive oil and
the vegetables and cook until soft. Add the garlic and season
with salt and pepper. Add the beef, tomatoes, and tomato paste
to the pan. Simmer until tomatoes are broken down and
thickened and beef is cooked, about 1 hour. Before serving, top
with the crumbled bacon.
Salmon Avocado WrapSalmon Avocado Wrapweek 1– day 4 – LUNCH K1
Vegetable Beef StewVegetable Beef Stewweek 1– day 4 – DINNER L1
• 1 clove garlic, minced
• 1/4 lb top sirloin beef, cubed
• 1/2 cup chopped tomatoes
• 1/2 tablespoon tomato paste
• 2 slices bacon, cooked and crumbled
• Salt and pepper
Week 1
Week 1
1 10 minutes 10 minutes
3.3 3.3
21.4 21.4
22.4 22.4
291.9 291.9
65% 30% 5%
Ingredients
• 1 teaspoon olive oil
• 3 eggs, beaten
• 1/4 cup sliced mushrooms
• 1 cup baby spinach
• Salt and pepper
Directions
Heat a nonstick skillet over medium heat. Add the olive oil and
the eggs. When the eggs are set around the edges, add the
spinach and mushrooms. Season with salt and pepper. When
the eggs are cooked through, fold over and serve.
1 10 minutes 10 minutes
11.8 11.8
28.1 28.1
25 25
387.1 387.1
63% 25% 12%
Ingredients
• 1/2 can tuna, drained
• 1 tablespoon Paleo mayonnaise
• 1 tablespoon chopped celery
• 1 tablespoon chopped walnuts
• 1/2 cup diced avocado
• 1/4 teaspoon cayenne pepper
• 1/2 tablespoon olive oil
• 1 large lettuce leaf, in tact
Directions
In a small bowl, combine all ingredients except lettuce. Mix well
and serve the tuna salad in the lettuce.
Spicy Avocado and Walnut Tuna SaladSpicy Avocado and Walnut Tuna Saladweek 1– day 5 – LUNCH N1
Spinach and Mushroom OmeletteSpinach and Mushroom Omeletteweek 1– day 5 – BREAKFAST M1
Week 1
Week 1
1 10 minutes 25 minutes
6.2 6.2
33.3 33.3
33.5 33.5
466.9 466.9
65% 29% 6%
Ingredients
• 2 chicken thighs
• 1/4 cup chopped broccoli florets
• 1 teaspoon olive oil
• 1 tablespoons chopped shallots
• 1 clove garlic, minced
• 1 tablespoon balsamic vinegar
• 1 teaspoon hot sauce
Directions
Preheat oven to 400 degrees F. Toss the chicken and broccoli
with the olive oil, shallots, garlic, vinegar and hot sauce. Lay on a
parchment lined sheet pan and bake for 20-25 minutes until
chicken is cooked through and broccoli is tender.
Eggs RancherosEggs Rancherosweek 1– day 6 – BREAKFAST
1 5 minutes 5 minutes
3.4 3.4
21.3 21.3
21.6 21.6
288.9 288.9
66% 30% 4%
Ingredients
• 1 teaspoon olive oil
• 3 eggs
• 2 tablespoons salsa
• Salt and pepper
Directions
Add olive oil to a nonstick skillet and heat over medium heat.
Break eggs into a bowl, whisk and pour into the skillet. Reduce
heat to low, and then add the salsa. Season with salt and pepper.
Continue to stir mixture until set firm.
Fiery Garlic Chicken and BroccoliFiery Garlic Chicken and Broccoliweek 1– day 5 – DINNER O1
D1
Week 1
Week 1
1 10 minutes 10 minutes
15.8 15.8
41.9 41.9
31.9 31.9
552.2 552.2
66% 22% 11%
Ingredients
• 4 cups baby spinach
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced onions
• 2 tablespoons fresh chopped basil leaves
• 1 teaspoon dried oregano
• 2 3-ounce Italian sausage links, sliced and cooked
• 2 tablespoons olive oil
• 1 teaspoon balsamic vinegar
Directions
Toss the spinach, tomatoes, onions, basil, and oregano in a bowl.
Top with the cooked sausage and drizzle with olive oil and vinegar.
Rosemary & Lemon Pork Chops with Asparagus
Rosemary & Lemon Pork Chops with Asparagusweek 1– day 6 – DINNER
1 10 minutes 10 minutes
5.3 5.3
40 40
41.7 41.7
549.5 449.5
66% 30% 4%
Ingredients
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 tablespoons chopped rosemary
• 1 pork chop
• 1/2 cup chopped asparagus
• 1 tablespoon lemon juice
• Salt and pepper
Directions
Heat the olive oil in a large skillet. Add the garlic and rosemary and
cook for 1 minute. Add the pork chop and sear until browned on
both sides. Add the asparagus to the pan and continue cooking until
pork chops are done and asparagus is crisp tender. Add the lemon
juice, season with salt and pepper and serve.
Tomato Basil Salad with Italian SausageTomato Basil Salad with Italian Sausageweek 1– day 6 – LUNCH H1
F1
BONUS RECIPE
Week 1
1 1/3 (Cups) 10 minutes 0 minutes
2 0
230 23
6 1
2025 203
68% 25% 7%
Ingredients
•1 extra large fresh egg
•1 tbsp Dijon mustard
•1 tbsp raw lemon juice
•1 cup olive oil
•1 tsp salt
•1 tsp cayenne pepper
Directions
After pasteurization* (egg should be warm or at least brought to
room temperature), crack your egg in a tall jar. Add the Dijon
mustard, lemon juice, sea salt, and cayenne pepper (if using). Add
the light olive oil and insert a stick blender. Wait for 15 seconds to
give the oil, seasonings and egg a chance to separate and settle.
Holding the stick blender upright, start to blend. Within a few
seconds you will see white mayo starts to appear. After you’ve
blended for a few seconds, most of it will have turned creamy
white, but you may still have a little oil sitting on top. At this point
you can lift and tilt your stick blender to get the rest of the oil incor-
porated. When all the oil is incorporated, taste and add more salt, if
needed. After blending, the texture will seem more creamy/loose
than regular mayo, but it will firm up in the fridge. This entire
process takes about 5-6 minutes.
Store in an air-tight container in the fridge for up to 4 days.
***Pasteurization of eggs is a precaution to make sure they are
‘healthy’: just put egg (whole, in the shell) in a saucepan with water,
bring water temp to 150 degrees, then let sit for 3 minutes.
PALEO MAYONNAISEPALEO MAYONNAISEBONUS RECIPE P1
Keep this recipe handy as you wil l use Paleo Mayonnaise in several of our recipes. We suggest making a fresh batch on Day 1 of each week so that you have it ready to go when you need it. Please stay away from using regular, store-bought mayonnaise.
Recommended