Week 4perfectmealplans.s3.amazonaws.com/New-Week4-ad2.pdf · Week 4 Week 4 2 10 minutes 10 minutes Directions Next, add the mushrooms, sprouts, and a good sprinkle of salt and saute,

Week

4

Meal Plan Week 4

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Smoked Salmon Omelet

Savory Sausage Breakfast Cups

Egg Strata with Brussels Sprouts and Mushrooms

Leftovers from G4

Eggs with Crispy Zucchini Hash Browns

Bacon Wrapped Sausage Links and Scrambled Eggs

Reward Day, Eat What You Would Like!

Chicken and Mushroomswith Cream Sauce

Lemon Pepper Salmon with Asparagus

Leftovers from D4

Spinach, Cucumber & Salmon Salad

Homemade Eggplant Lasagna

Almond Crusted ShrimpCakes with Baby Spinach


Mama’s Meatloaf and Mashed Cauliflower

Leftovers from C4

Creamy Chicken Butter-nut Squash Soup

Memphis Style Baked Ribs and Grain Free Mac and Cheese

Almond Parmesan Crusted Pork Chops and Asparagus

Simple Salsa Verde Chicken and Grilled Cheesy Zucchini


A4 B4 C4

C4A1 E4

D4G4 I4

G4 K4 L4

M4 N4 O4

J4 H4 F4

D4

Shopping List Week 4

PANTRY ITEMS MEALSA4, B4, C4, E4, F4, I4, K4, M4, N4, O410 tbsp Extra virgin olive oil

3 tbsp Coconut oil

4 oz Smoked salmon (canned)

3/4 cups Chicken broth

Salt and pepper

1 cup Almonds

2 tbsp Tomato paste

1/2 tbsp White wine

1/4 cup Salsa verde

1/2 tsp Cumin

3 tsp Garlic powder

2 tbsp Paleo mayonnaise

2 tbsp Paprika

3 tbsp Dijon-style mustard

4 oz Salmon (canned)

1/4 tsp Cayenne pepper

1/2 tbsp Onion powder

1/4 tsp Turmeric

2 tbsp Nutritional yeast

1/4 tsp Cornstarch

2 1/4 tsp Oregano

A4, H4

A4

B4,F4

All to taste

C4, G4, H4, 04

C4

E4

F4

F4

F4,L4,M4

H4

H4

H4, L4

J4,04

K4

L4

L4,M4

L4

FRESH HERBS AND PRODUCE MEALS

2 tbsp Dill 3/4 cup Onion 2 1/4 cups Mushrooms 3 tbsp Parsley 5 cloves Garlic1/2 cup Cauliflower 1/2 cup Green bell peppers 1 cup Carrots 1/4 cup Scallions 20 spears Asparagus2 Lemons (juice) 1 Avocado 1 tsp Lime juice 1 1/2 cup Zucchini 2 tbsp Shallots 1 cup Brussels sprouts 2 tsp Basil leaves1 tsp Chives 3 cups Spinach 1 tsp Rosemary 1/4 cup Butternut squash 1/4 tsp Thyme leaves 1 cup Cucumber 1/2 cup Tomatoes 1/2 squash Spaghetti squash 1/4 Eggplant

A4, H4, K4

B4, C4, K4

B4, D4, G4

B4, C4, E4

C4, E4, G4, I4, N4

C4

D4

D4

D4

E4, O4

E4, H4, K4,

F4, K4

F4

F4, M4

G4, I4

G4

N4, O4

H4

H4, K4

I4

I4

O4

K4

K4, N4

L4

N4

20 Eggs (organic, cage-free preferable)

MEALSREFRIGERATOR ITEMS

A4, C4, D4, G4, J4, K4, M4, J4, H4

1/2 cup Coconut milk 1/2 cup Cheddar cheese 2 1/2 tbsp Butter 3 tbsp Parmesan cheese 1/2 tbsp Swiss cheese

A4, B4, I4

D4, F4, L4

E4, G4, L4

F4, O4

G4

C4, N4

D4, J4

E4

H4

I4

J4

O4

L4

B4,F4

MEAT, FISH, POULTRY MEALS

1 tsp Horseradish

3/4 lb Grass fed beef

3 Turkey breakfast sausage links

1 (6 oz) Salmon fillet

4 oz Shrimps

3 Chicken thighs

2 slices Bacon

1 (4 oz) Pork chop

6 oz Pork spareribs

L42 tbsp Almond butter

L4

L4

N4,O4

1 cup Chicken stock I4

1 1/2 Chicken breasts

1 tbsp Heavy cream

2 slices Mozzarella cheese N4

G4

Week 4

Week 4

1 10 minutes 15 minutes

6.7 6.7

30.9 30.9

25.1 25.1

399.6 399.6

69% 25% 6%

A4

Chicken and Mushrooms with Cream Sauce

Chicken and Mushrooms with Cream Sauceweek 4– day 1 – LUNCH B4

Smoked Salmon OmeletSmoked Salmon Omeletweek 4– day 1 – BREAKFAST


Ingredients

• 3 eggs

• 2 tablespoon coconut milk • 4 ounces smoked salmon

• 1 tablespoon chopped dill • Salt and pepper

• 1 tablespoon olive oil

• 2 tablespoons coconut oil

DirectionsWhisk the eggs and coconut milk in a bowl, add the fresh dill and

season to taste with salt and pepper. Heat a non-stick skillet over

a medium heat, add the oil, and pour the egg mixture into the

skillet. Use a spatula to stir the omelet gently while it cooks,

allowing uncooked parts to run underneath. When the omelet is

set, add the smoked salmon, and then fold the omelet in half.

Cover and cook for an additional minute, then serve.

3.1 3.1

43.3 43.3

45 45

579.1 579.1

67% 31% 2%

Ingredients• 1 tablespoon olive oil • 1/2 cup chopped chicken breast • 1/4 cup chopped onion• 1/4 cup sliced mushrooms

DirectionsIn a medium saucepan, heat the olive oil over medium heat. Add the chopped chicken and chopped onions, stirring constantly for 3 minutes. Add the sliced mushrooms and continue to saute for an additional 5 minutes, or until mushrooms are browned and onions are softened. Add the coconut milk to the skillet. Next, add the chicken broth and continue to cook until thick-ened, stirring constantly. Adjust seasoning according to taste with salt and pepper. Sprinkle with parsley before serving.

• 1/4 cup coconut milk• 1/2 cup chicken broth• 1 teaspoon chopped parsley• Salt and pepper

Week 4

Week 4Savory Sausage Breakfast CupsSavory Sausage Breakfast Cupsweek 4 – day 2 – BREAKFAST


D4

Mama’s Meatloaf and Mashed Cauliflower

Mama’s Meatloaf and Mashed Cauliflowerweek 4 – day 1 – DINNER


Ingredients


• 1/2 lb grass fed ground beef

• 1/4 cup chopped onions

• 1/2 cup ground almonds

• 1 egg

DirectionsPreheat oven to 350 F. In a bowl, combine ingredients, reserving

1 teaspoon olive oil, and mix until incorporated. Spray a small

glass baking dish with cooking spray and add the meat mixture,

forming into a loaf. Cover the pan with foil and bake in the oven

for 1 hour, or until the meat is no longer pink in the middle.

While the meatloaf is cooking, steam the cauliflower, mash with

1 teaspoon olive oil and season with salt and pepper. Serve the

meatloaf with the cauliflower.

• 2 tablespoons tomato paste

• 1 clove garlic, minced

• 1 teaspoon chopped parsley

• 1/2 cup chopped cauliflower

• Salt and pepper

• 1/4 cup chopped scallions

• 1 cup sliced mushrooms

• 5 eggs

• Salt and pepper

24.6 12.3

68.4 34.2

59.2 29.6

918.4 459.2

65% 25% 10%

C4

27.1 13.6

67.7 33.9

71.4 35.7

993.4 496.7

61% 28% 11%

Ingredients

• 2 turkey sausage breakfast links

• 1/2 cup sliced green peppers

• 1 cup grated carrots

• 1/4 cup grated cheddar cheese

DirectionsPreheat oven to 350 F. Lightly coat a 6-cup nonstick muffin pan

with Olive Oil (or line with paper baking liners). Over medi-

um-high heat, cook the sausage, peppers, carrots, and scallions

~5 minutes, or until sausage is cooked through. Remove from

heat and transfer the mixture into a bowl, and set aside to cool

slightly. Stir in the eggs and mushrooms. Divide the mixture

evenly among 4 prepared muffin cups. Sprinkle the tops with

cheese. Bake for 20 minutes or until the egg is set.

Week 4

Week 4


Egg Strata with Brussels Sprouts and Mushroomsweek 4 – day 3 – BREAKFAST


Ingredients• 1 tablespoon butter

• 1 tablespoon chopped shallots


• 1 cup sliced mushrooms

• 1 cup sliced Brussels sprouts

• 4 eggs

• 1 teaspoon heavy cream

• 1/2 tablespoon grated Swiss cheese

• 1/4 cup ground almonds

• Salt and pepper

Directions

Preheat the oven to 425 F. Heat half of the butter in a small

skillet over medium-high heat. Add the garlic and shallot, and

saute for a minute.

23.9 12

55.6 27.8

46.8 23.4

757.1 378.5

64% 24% 12%

Lemon Pepper Salmon with Asparagus

Lemon Pepper Salmon with Asparagusweek 4 – day 2 – LUNCH


Ingredients• 12 asparagus spears

• 1 (6) ounce salmon filet


• 1 tablespoon butter

• 2 tablespoons chopped parsley

DirectionsWash asparagus and trim ~1" off ends. Pre-heat oven to 350-375 F. Place salmon on broil pan and season with pepper, to taste. Then place the asparagus stalks on top. Season with additional salt and pepper, if desired. In a small non-stick skillet, heat olive oil over medium-high heat, and add butter and garlic. Saute just until butter is melted. Remove from heat, add parsley, wine and lemon juice. Drizzle the garlic butter over the top of the asparagus. Place in oven for 7-10 minutes, or until salmon begins to flake.

• 1 teaspoon chopped garlic

• 1/2 tablespoon white wine

• 1 tablespoon lemon juice

• Salt and pepper

11.9 11.9

36.4 36.4

38.9 38.9

541.7 541.7

62% 29% 9%

E4

G4

Continues on next page

Week 4

Week 4


DirectionsNext, add the mushrooms, sprouts, and a good sprinkle of salt

and saute, stirring a bit, for about 4 minutes. The mushrooms

and sprouts should be soft and will have released a bit of their

water. Place the remaining butter in a small 6 inch ramekin or

baking dish, and set in the oven until the butter is melted and

bubbly. Remove from the oven. Swirl the melted butter in the

ramekin. Crack the eggs and add to the butter. Drizzle in the

cream, and then scatter all of the sauteed vegetables. Top off

with a pinch of salt and a twist or two of pepper. Place in the

oven and bake for 5 minutes. Working quickly, pull the ramekin,

and add the cheese and ground almonds on top. Return to the

oven and cook until the whites are just set. Keep in mind that

the eggs will continue to cook a bit once out of the oven. Pull,

and set aside to cool for a minute or two, and serve.

23.9 12

55.6 27.8

46.8 23.4

757.1 378.5

64% 24% 12%


Egg Strata with Brussels Sprouts and Mushroomsweek 4 – day 3 – BREAKFAST G4

• 2 tablespoons coconut milk

• 3 chicken thighs

• 1 cup chicken stock

• Salt and pepper

Creamy Chicken Butternut Squash Soup

Creamy Chicken Butternut Squash Soupweek 4 –day 3 – DINNER


16.2 16.2

39.3 39.3

37 37

569 569

62% 26% 11%

I4

Ingredients

• 1 teaspoon olive oil

• 1 tablespoon chopped shallots


• 1 teaspoon chopped rosemary

• 1/4 cup cubed butternut squash

Directions

Heat the olive oil in a small saucepan over medium heat. Add the

shallots and garlic and cook until soft. Add the rosemary and

squash and saute for 5 minutes. Add the chicken thighs and

stock and simmer for 20 minutes. Remove chicken thighs, pull

meat from the bones and set aside. Puree the soup and add the

chicken back to the pot. Stir in the coconut milk, season with

salt and pepper. Serve.

Week 4

Week 4


9.2 9.2

40.9 40.9

28.3 28.3

514.5 514.5

71% 22% 7%

Spinach, Cucumber & Salmon SaladSpinach, Cucumber & Salmon Saladweek 4 – day 4 – LUNCH


Ingredients

• 4 oz canned salmon

• Juice of half a lemon

• 1 1/2 tablespoons olive oil

• 1 cup cucumber slices

• 1/2 tablespoon fresh chopped dill

• 2 tablespoons chopped onion

• 1/4 cup chopped tomatoes

DirectionsDrain the liquid from the canned salmon, place it in a bowl and

mash well with a fork. Add the lemon juice and oil and mix well.

Add the cucumbers, onion, tomato, hard boiled eggs and avoca-

do, mix again. Season with dill, salt and pepper. To serve, top

spinach with the cold salad.

15.9 15.9

37.8 37.8

31.6 31.6

511.4 511.4

64% 24% 12%

K4

Memphis Style Baked RibsMemphis Style Baked Ribsweek 4– day 4 – DINNER L4

Ingredients• 6 ounces pork spareribs

• 1 teaspoon black pepper

• 1 tablespoon paprika

• 1/4 teaspoon cayenne pepper

• 1/4 tablespoon onion powder

• 1 teaspoon salt

• 1 teaspoon garlic powder

Directions

Preheat your oven to 250 F. Combine the seasonings for the dry

rub in a small bowl. Pat the ribs dry and rub them with the

seasoning, spreading evenly. Let sit until the rub appears moist.

Place on a foil lined baking sheet to roast for ~3 hours, turning

them occasionally.

• 1/4 avocado

• 1 hard boiled egg, chopped

• 2 cups baby spinach

• Salt and pepper

Week 4

Week 4


Ingredients

• 1/2 spaghetti squash

• 1/4 teaspoon turmeric

• 2 tablespoons nutritional yeast

• 1/2 tablespoon butter, melted

• 1/4 teaspoon cornstarch

• 2 tablespoons almond butter

• 1/2 tablespoon grated cheddar cheese

• Salt and pepper

DirectionsCut the squash in half, remove the seeds and scoop the inside into

a microwave safe bowl with a tablespoon of water. Cover and cook

for 3-4 minutes, until tender. While the squash is cooking, combine

the rest of the ingredients in a blender and blend until smooth.

Toss the sauce with the hot squash and serve.

15.1 15.1

34.5 34.5

15.3 15.3

414.7 414.7

72% 14% 14%


Ingredients• 4 eggs

• 1 cup sliced zucchini

• 1 teaspoon garlic powder

• 1 teaspoon onion powder


• Salt and pepper

DirectionsFor Hash Browns: Heat oil in skillet. Mix together zucchini, 2

slightly beaten eggs, salt, pepper, garlic powder and onion

powder. Drop by spoonfuls into the hot skillet. After browning on

one side flip and brown the other side. For Eggs: prepare 2 eggs

according to your preference. Serve with hash browns.

11 11

39.2 39.2

34.5 34.5

525.4 525.4

66% 26% 8%

Grain Free Mac and CheeseGrain Free Mac and Cheeseweek 4 – day 4 – dinner L4

Eggs with Crispy Zucchini HashBrowns

Eggs with Crispy Zucchini HashBrownsweek 4 – day 5– BREAKFAST M4

Week 4

Week 4


Ingredients

• 2 tablespoons grated Parmesan cheese

• 2 tablespoons ground almonds


• 2 teaspoons Dijon mustard

• 1/4 teaspoon thyme leaves

• 1/4 teaspoon ground oregano

• 1/4 teaspoon chopped basil leaves

• 1 (4 oz) pork chop

• 8 asparagus spears

• Salt and pepper

Directions

Preheat oven to 400 F. Line baking sheet with parchment paper

and set aside.

9 9

39.9 39.9

37.6 37.6

538.3 538.3

66% 28% 6%


Ingredients

• 4 oz grass-fed ground beef


• 2 teaspoons ground oregano

• 1/4 cup crushed tomatoes

• 1/4 eggplant, sliced into 1/4 inch slices

DirectionsPreheat oven to 350 F. Heat a medium skillet over medium heat.

Add the ground beef and garlic and cook until beef is no longer

pink in the center. Add the oregano, basil, and tomatoes. Stir

until well combined. In a small casserole dish, layer the eggplant

slices with the cheese and the beef mixture, ending with a slice of

cheese. Drizzle with the olive oil and cover with foil. Bake for 20

minutes, uncover and bake for 10 more minutes until the cheese

is browned and bubbly.

17.4 17.4

39.5 39.5

35 35

594.4 594.4

63% 25% 12%

Homemade Eggplant LasagnAHomemade Eggplant LasagnAweek 4 – day 5 – LUNCH N4


Almond Parmesan Crusted Pork Chops and Asparagusweek 4 – day 5– DINNER O4

• 1 teaspoon basil leaves

• 2 slices mozzarella cheese


• Salt and pepper

Continues on next page

Week 4

Week 4

Bacon WrappedSausage Links and Scrambled Eggs

Bacon WrappedSausage Links and Scrambled Eggsweek 4 – day 6– BREAKFAST


Ingredients

• 2 slices bacon

• 1 turkey breakfast sausage link

• 1 tablespoon Dijon mustard

• 2 eggs, beaten

Directions

Preheat oven to 375 F. Heat a nonstick skillet over medium heat.

Add the bacon strips and cook for 1 minute. Do not cook until

crisp. Remove from pan, leaving the fat, and allow to cool. Spread

the mustard on the sausage and wrap the partially cooked bacon

strips around it. Lay on a baking sheet and bake for 20 minutes,

until cooked through. While the sausage is cooking, heat the

bacon grease and add the eggs. Scramble until done and serve

with the sausages.

9 9

34.9 34.9

28.9 28.9

466.5 466.5

67% 25% 8%

J4


Almond Parmesan Crusted Pork Chops and Asparagusweek 4 – day 5– DINNER


Directions

In a small shallow dish, combine Parmesan cheese and ground

almonds, mix well to incorporate. In a separate small bowl, whisk

together mustard, oil, and remaining herbs and seasonings. Then,

brush both sides of the chops with the mustard mixture. Press

both sides of each pork chop into the grated parmesan and

ground almonds mixture, and place on the prepared baking

sheet. Lay the asparagus spears around the pork chop. Bake for

15-20 minutes, until pork is lightly browned and cooked through

and asparagus is tender.

9 9

39.9 39.9

37.6 37.6

538.3 538.3

66% 28% 6%

O4

Week 4

Week 4

Ingredients• 4 ounces raw shrimp

• 2 tablespoons Paleo mayonnaise

• 2 tablespoons ground almonds

• 1 egg

• 1 teaspoon horseradish

• 1 teaspoon chopped dill

DirectionsIn a large bowl, add all ingredients except for the oil. Mix togeth-er until well-incorporated and form into 2 patties. Refrigerate ~30 minutes, or until patties are firm. In a large nonstick skillet, heat the oil over medium-high heat. Add 4 patties to the skillet, cooking ~3-4 minutes per side. Remove patties from the skillet, set aside, and then cook the remaining patties. Serve the patties on top of the spinach and drizzle with lemon juice.

Almond Crusted Shrimp Cakes with Baby Spinach

Almond Crusted Shrimp Cakes with Baby Spinachweek 4 – Day 6 – LUNCH


14.3 14.3

36.8 36.8

33.8 33.8

512.6 512.6

63% 26% 11%

H4

Simple Salsa Verde ChickenSimple Salsa Verde Chickenweek 4– day 6 – DINNER


15.9 15.9

29 29

56.2 56.2

551.5 551.5

48% 41% 12%

F4

• 1 teaspoon chopped chives

• 1/4 teaspoon paprika

• 1 tablespoon coconut oil

• 1 cup baby spinach

• 1 tablespoon lemon juice

• Salt and pepper

• 1 chicken breast • 1/2 tablespoon olive oil• 1/4 cup prepared salsa verde • 1 teaspoon lime juice• 1/2 teaspoon ground cumin • 1/2 avocado• 1 teaspoon garlic powder

DirectionsPreheat oven to 375. Coat a 9 x 13 inch baking dish with olive oil. Place chicken breast in baking dish, and season with cumin and garlic powder. Pour the salsa verde on top and bake in the oven for ~25-30 minutes, or until chicken is cooked through. In the meantime, add the diced avocado and lime juice to a small bowl and mash with a fork to desired consistency. Once chicken is done, remove from the oven. Top with the mashed avocado and serve.

Ingredients

Week 4Grilled Cheesy ZucchiniGrilled Cheesy Zucchiniweek 4– Day 6 – DINNER


3 3

20.4 20.4

17.6 17.6

264.1 264.1

69% 26% 5%

F4

Ingredients• 1/2 cup sliced zucchini

•1/4 cup chicken broth

•1 tablespoon grated cheddar cheese

•1 tablespoon grated Parmesan cheese

•Salt and pepper

DirectionsPreheat broiler. Add chicken broth and seasonings to a large

saucepan, and bring to a boil over medium-high heat. Add

zucchini slices, cover and boil ~3-5 minutes, just until

tender-crisp. Drain zucchini, lay out half of the slices in the

bottom of a 9-in baking dish. Sprinkle with half of each type of

cheese. Then layer the remaining zucchini and cheeses accord-

ingly. Place in broiler for ~1-2 minutes, until cheese is melted and

bubbly. Watch carefully so as not to burn.

BONUS RECIPE

Week 4BONUS RECIPE

Ingredients for this bonus recipe are not included in your shopping l ist as most of them are staples you most l ikely have on hand.


1.3 0.4

285.9 95.3

7.5 2.5

2609.09 870

99% 1% 0%

CoconutMayonnaiseCoconutMayonnaise

Ingredients

• 1 extra large Egg

• 1 tbsp cider Vinegar

• 1/2 tbsp Mustard, prepared

• 1/4 tsp Paprika

• 1/4 tsp Sea salt

• 1 1/4 cup Organic Extra Virgin Coconut Oil (Nutiva)

DirectionsBlend the first 5 ingredients plus 1/4 cup of the coconut oil for 60 seconds. While machine is running, pour in the remaining oil very slowly in a fine, steady stream.Each Tbsp of the mayo will have about 1/2 Tbsp coconut oil. If you have been using coconut oil, you will know that it will harden in the fridge; just let it sit at room temperature for 30 minutes or so to soften. Use within 3-4 days. The texture is best when freshly made..

BONUS RECIPE

Week 4BONUS RECIPE

Ingredients for this bonus recipe are not included in your shopping l ist as most of them are staples you most l ikely have on hand.


21.7 3.6

49 8.2

12.9 2.2

542.5 90.4

76% 9% 15%

Cashew RanchCashew Ranch

Ingredients

• 1/4 cup raw cashews

• 1/2 cup coconut milk

• 1/4 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1 teaspoon chopped fresh dill

• 1 teaspoon chopped chives

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

DirectionsSoak the cashews in water overnight. Drain and put in a food processor. Process until you have a thick paste and add in the coconut milk, seasonings, herbs, and salt and pepper. Thin out with additional coconut milk as necessary. Store in a jar in the refrigerator for up to 3 days.

Documents

Week 4perfectmealplans.s3.amazonaws.com/New-Week4-ad2.pdf · Week 4 Week 4 2 10 minutes 10 minutes Directions Next, add the mushrooms, sprouts, and a good sprinkle of salt and saute,