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Week 7

Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

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Page 1: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week

7

Page 2: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Meal Plan Week 7

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Broccoli Scramble

Spinach Omelette with Caramelized Onions

Leftover of E7

Baked Ham and Eggs

Vegetable and Bacon Scramble

Mini Crustless Quiche with Chives and Bacon

Reward Day, Eat What You Would Like!

Artichoke Chicken Salad

Apple and Pecan ChickenSalad

Nutty Tuna and AvocadoWrap

Spicy Tuna Salad

Leftover of K7

Roasted Rosemary ChickenSalad

Reward Day, Eat What You Would Like!

Beef Tenderloin with Browned ButteredMushrooms

Leftover of C7

Apple Cider Glazed Pork Tenderloin with Asparagus

Baked Tilapia with Spinach and Chopped Olives

Tropical Baked Salmon with Mango and Avocado Salad

Grilled Pineapple Turkey Burger and Spicy Avocado Oven Fries

Reward Day, Eat What You Would Like!

A7 B7 C7

C7A1 E7

H7E7 I7

J7 K7 L7

M7 K7 O7

G7 N7 F7

D7

Page 3: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Shopping List Week 7

12 Eggs (organic, cage-free preferable)

MEALSREFRIGERATOR ITEMSA7, D7, G7, J7, M7

C7, G7, J7

J7

G7

G7

4 1/2 tsp Butter (organic, unsalted)

1 oz Cheddar cheese; shredded

1/4 cup Almond milk

1/2 oz Swiss cheese; shredded

3 Chicken breasts (boneless, skinless)

1 oz Cured ham

1/2 lb Beef tenderloin

8 slices Bacon

1 (4 oz) Tilapia fillet

2 oz Ground beef

1 (4 oz) Salmon fillet

2 oz Ground turkey

4 oz Pork tenderloin

MEAT, FISH, POULTRY MEALS

B7, E7, N7

J7

C7

A7

L7

F7

O7

F7

I7

PANTRY ITEMS MEALS

25 tbsp Olive oil

3/4 tsp Cayenne pepper

1/4 cup Apple cider

3 tsp Coconut oil

1/8 tsp Garlic powder

11 Black olives

3/4 cup Paleo mayonnaise

1 1/2 tbsp Soy sauce (tamari)

1 Pineapple slice (packed in water)

1 tbsp Pineapple (unsweetened, canned)

1 Jalapeño pepper

1/2 tbsp Sesame seeds

20 Pecans

2 cans & 1 pouch (6.4 oz) Tuna

4 tsp Almond flour

F7, K7

I7

D7, E7

J7

K7, L7

B7, E7, H7

O7, F7

F7

O7

K7

O7

E7, H7

H7, K7

G7

A7, B7, F7, I7, K7, L7, M7, N7, O7

FRESH HERBS AND PRODUCE MEALS

1 tbsp Shallots

1 tsp Dill

1/4 tsp Ginger

1/2 tbsp Chives

1 1/2 tbsp Rosemary

2 1/2 tbsp Thyme

2 1/2 Avocados

1/2 cup Scallions

8 Asparagus spears

1/4 cup Artichoke hearts

1 1/2 Lemons (for juice)

2 stalks Broccoli

1/2 Apple

3/4 cup Celery

1/4 cup Mangos

5 cloves Garlic (minced)

I7

H7

O7

G7

J7, N7

I7, C7, J7, L7

F7, O7, H7, K7

K7

I7

B7

E7, F7, C7, N7

A7

E7

E7, H7

O7

L7, N7, O7

N7

D7, F7, M7, N7

J7

F7, N7

D7, L7, M7

M7, N7

K7, H7

C7

2 1/2 Onions

1/2 tbsp Parsley

1Red bell pepper

3 1/2 cup Spinach

1 1/4 Italian tomato

3 Romaine lettuce leaves

2 cups Mushrooms

2 cups Shredded lettuce

Salt and pepper All to taste

Page 4: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

1 10 minutes 10 minutes

19.8 19.8

52.9 52.9

55.4 55.4

777.7 777.7

61% 29% 10%

Artichoke Chicken SaladArtichoke Chicken Saladweek 7– day 1 – LUNCH

1 5 minutes 15 minutes

21.8 21.8

55.7 55.7

36 36

707.6 707.6

68% 20% 12%

Broccoli ScrambleBroccoli Scrambleweek 7 – day 1 – BREAKFAST

Ingredients

• 2 tbsp olive oil

• 2 strips bacon

• 2 stalks broccoli, chopped

• 3 eggs

• 1 egg white

• Salt and pepper

Directions

Beat the eggs with the egg white. Heat olive oil in a medium

skillet and add the olive oil, bacon and broccoli. Season with salt

and pepper. Cook until broccoli is soft. Add the eggs and scram-

ble until cooked. Serve.

A7

B7

Ingredients• 1/4 cup artichokes heart• 1 chicken breast, cooked and shredded• 2 tbsp olive oil• 1/4 cup Paleo mayonnaise• Salt and pepper

DirectionsCombine the chicken, chopped artichokes, olive oil, and mayo in a medium bowl. Season with salt and pepper. Serve in a lettuce leaf.

Page 5: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

week 7– day 1– DINNER C7

70% 28% 2%

1 5 minutes 15 minutes

10.4 10.4

26 26

23.7 23.7

361 361

63% 26% 11%

Spinach Omelette with Caramelized Onion

Spinach Omelette with Caramelized Onionweek 7 – day 2 – BREAKFAST D7

Ingredients

• 2 tsp coconut oil; unrefined • 3 eggs

•1 small onion, sliced thinly • 1 tsp water

• Salt and pepper • 1 cup spinach

Directions

In a small saute pan, heat 1 tsp coconut oil on medium heat and

saute the onions until translucent. Add the spinach leaves and

season with salt and pepper. Cook until spinach is wilted.

Remove onions and spinach from the saute pan and set aside. In

another bowl, whisk the eggs with 1 tsp water. In a small saute

pan, heat 1 tsp coconut oil, and pour in the eggs. Stir for ~30

seconds, or until eggs start to set. Continue to cook for ~3 more

minutes, without stirring. Add all of the onions and spinach to

half of the omelette. Fold and serve.

Beef Tenderloin with Browned Buttered Mushrooms

Beef Tenderloin with Browned Buttered Mushrooms

2 10 minutes 20 minutes

Ingredients• 3 tbsp butter

• 2 cups mushrooms

• 1 tsp thyme

• 1 tbsp olive oil

• 8 oz beef tenderloin, cut into steaks

• Salt and pepper

DirectionsIn a large stainless steel skillet, heat the butter over low heat.

Cook until it begins to turn brown and foamy, stirring as you go.

Add the mushrooms to the pan and cook until browned and soft.

Season with salt and pepper and the thyme. Heat the olive oil in a

hot skillet and sear the steaks until browned on both sides and

cooked to your liking. Serve topped with the mushrooms.

5.2 2.6

60.5 30.25

55.3 27.65

780.5 393.25

Page 6: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

1 10 minutes 10 minutes

17.6 17.6

46.2 46.2

48.2 48.2

660.4 660.4

61% 28% 10%

Ingredients

• 1 tbsp Paleo mayonnaise

• 1/4 cup celery, finely chopped

• 1/2 avocado

• 1 large Romaine Lettuce leaf

• 1 tsp fresh dill, chopped

• 10 pecans, finely chopped (dry roasted, unsalted)

• 1 pouch (6.4 oz) white (Albacore) tuna, packed in water

DirectionsCombine tuna, mayo, chopped celery, pecans and dill in a medium size bowl, mix well. Scoop mixture into center of lettuce leaf, place avocado slices on top, and roll tightly. (Can also be served as a salad).

Apple and Pecan Chicken SaladApple and Pecan Chicken Saladweek 7– day 2 – LUNCH

2 5 minutes 5 minutes

16.6 8.3

42.5 23.5

57.7 28.8

678.5 358.7

59% 32% 9%

Ingredients

• 1 tsp coconut oil

• 10 pecan halves, chopped

• 2 tbsp chopped celery

• 4 tbsp chopped apples

• 2 tbsp Paleo mayo

• 1 cup chopped and cooked chicken breast

• 2 tbsp lemon juice

• 4 slices bacon, cooked and crumbled

• 1/2 teaspoon ground black pepper

Directions

Add coconut oil to frying pan to lightly roast chopped pecans.

Toss the rest of the ingredients in a large bowl with the toasted

nuts and serve.

E7

Nutty Tuna and Avocado WrapNutty Tuna and Avocado Wrapweek 7– day 3 – lunch H7

Page 7: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

8.2 8.2

20.7 20.7

15.6 15.6

275 275

66% 22% 12%

week 7– day 3 – DINNER I7

1 10 minutes 15 minutes

1.4 1.4

20.1 20.1

19.9 19.9

265.6 265.6

68% 30% 2%

Baked Ham and EggsBaked Ham and Eggsweek 7– day 4 – BREAKFAST J7

• 1 oz (1/2 slice) cured ham steak, chopped

• 1/2 tbsp chopped thyme

• 1/2 tsp chopped rosemary

• Salt and pepper

Ingredients• 1 extra large egg

• 1 tsp butter; organic, unsalted

• 1/8 tsp (pinch) garlic powder

• 1/2 tbsp chopped parsley

• 1 oz. shredded sharp Cheddar cheese

DirectionsPreheat oven to 375 F. Lightly grease a small ramekin (or any small, ovenproof dish) with the unsalted butter. Crack the egg in the dish, and set aside. Add chopped ham steak to a small, non-stick pan. Cook over medium heat until heated through and starting to caramelize. Add the ham, shredded cheese, herbs and seasonings to the baking dish. Season with salt and pepper and place in the preheated oven to bake for 5-10 minutes. Remove from oven and serve.

Apple Cider Glazed Pork Tenderloin with Asparagus

Apple Cider Glazed Pork Tenderloin with Asparagus

1 10 minutes 20 minutes

Ingredients• 8 asparagus spears • 2 tbsp olive oil • 1 tbsp shallots, finely chopped• 4 oz pork tenderloin, sliced

DirectionsPreheat oven to 400 degrees F. Toss the asparagus with a table-spoon of olive oil and a pinch of salt and pepper. Lay on a baking sheet and roast until tender and lightly browned, about 10-12 minutes. While the asparagus is cooking, heat the remaining oil in a skillet and add the shallots. Cook until soft and add the pork. Sear until well browned on both sides and then add the cider, thyme, and a pinch of salt and pepper. Continue cooking until cider is reduced to a thick glaze and pork is done. Serve with the asparagus.

• 1/4 cup apple cider • 1/2 tsp thyme • Salt and pepper

Page 8: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

2 10 minutes 0 minutes

26.4 13.2

117.7 58.9

90.2 45.1

1494.1 747

69% 26% 5%

Ingredients• 2 cans Tuna

• 10 olives, finely chopped

• 1/2 cup scallions, finely chopped

• 1/2 Jalapeño pepper, finely chopped

• 1/2 tsp Cayenne pepper

• 2 tbsp lemon juice

• 6 tbsp olive oil

• 2 Romaine lettuce leaves

• 1 avocado, chopped

DirectionsCombine the tuna, olives, scallions, peppers, cayenne, lemon

juice and olive oil in a medium bowl. Mix well. Serve in the

lettuce leaves and top with the diced avocado.

Spicy Tuna SaladSpicy Tuna Saladweek 7– day 4 – lunch K7

1 10 minutes 15 minutes

5.8 5.8

30.4 30.4

25.1 25.1

385.7 385.7

69% 25% 6%

Ingredients

• 1 (4 oz) ounce tilapia fillet

• 1 tbsp thyme leaves

• 2 tbsp olive oil

• 1 clove garlic, minced

Directions

Preheat oven to 350 degrees F. Season the tilapia with salt and

pepper, and sprinkle on the thyme. Lay on a baking sheet and

bake for 10 minutes, or until it flakes easily with a fork. While

the fish is cooking, heat a skillet over medium heat. Add the

olive oil and garlic and sauté for 1 minute. Add the spinach and

cook until just wilted. Turn off the heat and stir in the chopped

olive. Serve the fish over the spinach.

Baked Tilapia with Spinach and Chopped Olives

Baked Tilapia with Spinach and Chopped Olivesweek 7– day 4 – dinner L7

• 2 cups spinach

• 1 large olive, chopped

• Salt and pepper

Page 9: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

Vegetable and Bacon ScrambleVegetable and Bacon Scrambleweek 7– day 5 – BREAKFAST

1 5 minutes 15 minutes

6.5 6.5

19.2 19.2

13.4 13.4

247.6 247.6

69% 21% 10%

Ingredients

• 1 tbsp olive oil

• 1 slice bacon, chopped

• 3 large egg whites

• 1/2 cup spinach, chopped

• 1/4 Italian tomato, sliced

• 1/4 cup chopped Onions

• Salt and pepper

Directions

Heat a large skillet over medium heat. Add the olive oil, onions

and bacon and cook until crisp. Add the eggs, tomatoes, and

spinach and scramble with a spatula until the eggs are cooked.

Serve.

M7

1 10 minutes 15 minutes

21.3 21.3

56.7 56.7

43.3 43.3

754.7 754.7

66% 23% 11%

Ingredients

• 2 tbsp olive oil

• 1 tbsp pineapple juice

• 2 cloves garlic, minced

• 1/4 tsp ginger

• 1 4 ounce salmon fillet

• 1/4 cup sliced mango

DirectionsPreheat oven to 425 degrees F. In as small bowl, combine 1

tablespoon olive oil, pineapple juice, garlic, and ginger. Lay the

salmon on a baking sheet and brush with the mixture. Roast for

10-15 minutes, until cooked through. Combine the chopped

mango, avocado slices, soy sauce and remaining olive oil in a

bowl. Top the cooked salmon with the salad and serve.

Tropical Baked Salmon with Mango and Avocado Salad

Tropical Baked Salmon with Mango and Avocado Saladweek 7– day 5 – DINNER O7

• 1/2 avocado

• 1/2 tbsp sesame seeds

• 1 tsp soy sauce

Page 10: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

1 15 minutes 30 minutes

5 5

22 22

16.5 16.5

284.5 284.5

70% 23% 7%

Ingredients

• 1 extra large egg

• 1/2 oz. shredded Swiss cheese

• 1 slice bacon

• 1 tsp butter (organic, unsalted)

• 1/4 cup almond milk (organic, unsweetened)

DirectionsCook bacon in a skillet over medium-high heat until crispy. Remove from skillet and place on paper towel to absorb excess grease. Set aside to cool, then crumble. Preheat oven to 350 F. Cover the bottom of a small, lightly greased baking dish/rame-kin with the crumbled bacon and shredded cheese. In a small bowl, whisk together the remaining ingredients until smooth; pour into baking dish. Bake ~30 minutes, or until "puffy" and set.

Mini Crustless Quiche with Chives and Bacon

Mini Crustless Quiche with Chives and Baconweek 7– day 6 – BREAKFAST G7

• 4 tsp almond flour

• 1/2 tbsp chopped chives

• Salt and pepper

1 10 minutes 35 minutes

18 18

47.3 47.3

53.4 53.4

708.2 708.2

60% 30% 10%

Ingredients

• 3 tbsp olive oil

• 1 tbsp fresh rosemary

• 2 cloves minced garlic

• 2 cups Romaine lettuce; shredded

• 1 chicken breast; boneless, skinless

DirectionsPreheat oven to 400 degrees F. Brush the chicken with 1 table-spoon olive oil. Season with salt and pepper, and sprinkle with rosemary. Lay on a sheet pan and roast until cooked through, 30-35 minutes. Let cool, and slice. While the chicken is cooking, make the salad and dressing. Layer the lettuce, tomatoes, onions, and peppers in a bowl or plate. Combine the remaining olive oil, lemon juice, and garlic in a jar and shake until combined. Top the salad with the chicken and drizzle with the dressing.

Roasted Rosemary Chicken SaladRoasted Rosemary Chicken Saladweek 7– day 6 – LUNCH N7

• 1 Italian tomato

• 1 tbsp lemon juice

• 1/4 cup red bell pepper; sliced

• 1/2 cup chopped onions

Page 11: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

Week 7

Week 7

1 10 minutes 20 minutes

6.4 6.4

22.2 22.2

37.7 37.7

383.8 383.2

53% 40% 7%

Ingredients

• 2 oz ground turkey • 2 oz ground beef

• 1 tbsp Tamari or soy sauce • 1 tbsp chopped onion

• 1 tbsp chopped red bell pepper • Salt and pepper

• 1 slice pineapple (packed in water)

DirectionsPreheat grill to medium-high heat. Combine ground turkey, ground beef, Tamari sauce (or soy sauce), bell peppers, onions, and black pepper in large bowl and mix thoroughly until all ingredients are well distributed. Form mixture into a single patty. Place the burger and pineapple slice on the grill and cook for 8 minutes, then flip over. After 4 minutes, top the burger with the grilled pineapple slice. Continue cooking for an additional 3-5 minutes, or until burger is cooked thoroughly and no longer pink in the center. Gently remove from the grill and place on a serving plate.

Grilled Pineapple Turkey BurgerGrilled Pineapple Turkey Burger

F7week 7– day 6 – DINNER

1 10 minutes 10 minutes

8.9 8.9

21.6 21.6

2.1 2.1

222.2 222.2

82% 15% 3%

Ingredients

• 1/2 avocado

• 1/2 tbsp olive Oil

• 1/8 tsp Cayenne pepper

• 1/4 tsp fresh lemon juice

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Peel and remove the pit from

the avocado, then slice into quarters lengthwise. Arrange slices

on a baking sheet lined with parchment paper. Drizzle with olive

oil and lemon juice, and season with salt and pepper (or other

preferred seasonings). Bake avocados for 15 minutes, or until

light golden brown around the edges. Serve with the Grilled

Pineapple Turkey Burger.

Spicy Avocado Oven FriesSpicy Avocado Oven Fries

F7week 7– day 6 – DINNER

Page 12: Week 7 - Amazon Web Servicesperfectmealplans.s3.amazonaws.com/New-Week7-at7.pdf · Week 7 Week 7 Vegetable and Bacon Scramble week 7– day 5 – BREAKFAST 1 5 minutes 15 minutes

BONUS RECIPE

Week 7BONUS 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.

8 10 minutes 0 minutes

19.3 2.4

108.3 13.5

0.8 0.1

1024.9 128.1

92% 0% 8%

Cilantro Lime VinaigretteCilantro Lime Vinaigrette

Ingredients

• 1/2 cup olive oil

• 1/4 cup lime juice

• 1 clove garlic, finely minced

•1/2 teaspoon chili powder

• 1/4 cup cilantro

• 2 teaspoons honey

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

DirectionsCombine all the ingredients in a jar with a lid and shake until well combined. Store in the refrigerator for up to three days.