Week 1 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week1-ah3.pdf · • 1/4 (16 oz) canned pink salmon • 1 tablespoon Paleo mayonnaise • 1/4 cup chopped celery

Week

1

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


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


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


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


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.


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


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.


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


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


• 1/2 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


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


• 1/4 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


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.


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


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.


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


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 tablespoons chopped shallots


• 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


3.4 3.4

21.3 21.3

21.6 21.6

288.9 288.9

66% 30% 4%

Ingredients


• 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


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


• 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


5.3 5.3

40 40

41.7 41.7

549.5 449.5

66% 30% 4%

Ingredients



• 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.

Documents

Week 1 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week1-ah3.pdf · • 1/4 (16 oz) canned pink salmon • 1 tablespoon Paleo mayonnaise • 1/4 cup chopped celery