PerfectMealPlansWeek 32
Meal Plan Week 32
Day 1
Breakfast Lunch Dinner
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Scrambled Eggs with Black-berry Smoothie
Leftovers from B32
Greek Salad with Poached Eggs
Rosemary Parmesan Baked Eggs with Pears
Three Onion Omelet with Mandarin Oranges
Ground Turkey and Mozza-rella Omelet with Fresh Peaches
Cheat Day – Eat What You Would Like!
Tuna Stuffed Deviled Eggs
Asian Chicken Burger with Bok Choy
Salmon Patties and Cabbage Salad
Cheesy Chicken and Cauliflower Soup
Leftovers from K32
Caprese Salad with Shrimp
Cheat Day – Eat What You Would Like!
Dijon Filet with Steamed Mixed Vegetables
Poached Cod with Roasted Broccoli
Summer Squash Pasta with Shrimp
Cajun Buffalo Burgers
Leftovers from L32
Sesame Crusted Tuna with Roasted Rosemary Carrots
Cheat Day – Eat What You Would Like!
A32 B32 C32
F32A1 E32
H32G32 I32
J32 K32 L32
M32 K32 L32
D32 N32 O32
B32
Shopping List Week 32
MEAT, FISH, POULTRY MEALS
1 cup Chicken breast (meat only; cooked)
1 (6 oz) Mignon steak
1/4 lb Ground turkey
4 oz Ground chicken
1 (4 oz) Cod filet
12 Shrimps
2 slices Bacon
1/2 lb Ground buffalo
12 Cocktail shrimps
1 (4 oz) Tuna steak
K32
C32
D32
E32
F32
I32
I32
L32
N32
O32
PANTRY ITEMS MEALS
C32, F32, G32, H32, I32, N32, O32
Salt and Pepper
1/2 cup Extra virgin olive oil
1/2 cup Tuna (canned)
1/4 cup Paleo mayonnaise
1 tsp Dijon-style mustard
1 tsp Garlic powder
1/2 tsp Ground ginger
2 tbsp Sesame oil
1/4 tsp Whole black peppercorns
1 tsp Ground oregano
1/2 cup Salmon (canned)
2 tbsp Almond flour
1/2 tsp Red pepper flakes
1 tbsp Heavy cream
2 cups Chicken broth
1/2 tsp Paprika
1/2 tsp Onion powder
1 tsp Balsamic vinegar
1 tbsp Sesame seed
B32, H32
C32
E32, L32
E32
E32, O32
F32
G32, L32
H32
H32
I32
J32
K32
L32
L32
N32
O32
B32
FRESH HERB AND PRODUCE MEALS1/4 cup Green onions
1/2 cup Blackberries
2 cups Onions
1 tbsp Capers
1 tbsp Fresh dill
1 small Apple
1 medium Zucchini
1 1/2 cup Broccoli
1/2 cup Red bell peppers
1 tsp Thyme leaves
2 tbsp Basil
1/2 cup Peaches
2 cups Bok choy
2 Parsley stems
1 Bay leaf
2 Lemon slices
1/4 cup Lemon juice
2 cups Romaine lettuce
4 large Kalamate olives
1 1/2 cup Cherry tomatoes
1/4 cup Cucumber
1 cup Cabbage
2 cloves Garlic
1 medium Summer squash
2 tsp Fresh rosemary
1/4 cup Pears
2 cups Cauliflower
2 Green lettuce leaves
1 tbsp Shallots
1/4 cup Mandarin orange
1/2 cup Carrots
A32, E32, H32, M32
A32
B32, G32, I32, K32, L32, M32
B32
B32
B32
C32, I32
C32, F32
C32
C32
D32, N32
D32
E32
F32
F32
F32
G32, H32
G32
G32
G32, L32, N32
G32
H32
I32, K32
I32
J32, O32
J32
K32
L32
M32
M32
O32
All to taste
• Use the right method for the right cut. All parts of a chicken are not created equal, and if you try to cook them that way, youʼll have vastly different results. Chicken breasts have considerably less fat than thighs and cook much quicker. Bone-in chicken takes longer to cook, but will yield more flavor.
• Pound chicken breasts to even out thickness. Boneless, skinless chicken breasts are great to have around for a quick, healthy meal, but in case you havenʼt noticed, they have an uneven thickness. This means that you can easily end up with one end being overcooked while the other is still raw. The simple solution to this is to pound the breast to an even thickness with a meat mallet, especially if youʼre pan searing it.
• Learn the art of the perfect sear. Want chicken that has a nicely browned crust that doesnʼt stick to the pan? The secret is getting your pan hot before you add any oil to it. After it sits on the stove for a few minutes, add your oil, let it sit for another minute or so, and then add your chicken (better if the chicken is at room temperature.) Let it sit until the chicken lifts easily from the pan and flip. Continue cooking until done, or finish in a hot oven.
• Get a thermometer. The best way to tell if chicken is cooked through is to use a thermometer. If cooking a whole chicken, stick the thermometer in the thigh; otherwise, stick it in the thickest part of the meat. It should read 165 degrees F. Overcooked chicken will be dry and tough, which is what youʼre trying to avoid.
Learning to cook chicken takes some practice, but by following these tips, youʼll be enjoying juicy, succulent chicken in no time.
Week 32
MEALSREFRIGERATOR ITEMSA32, B32, D32, E32, G32, H32, J32, L32, M32
2 dozen Eggs (organic, cage-free preferable)
1/2 cup Butter
1 (6 oz) container Greek yogurt
2 oz Mozzarella cheese
1/4 cup Feta cheese
1 tbsp Parmesan cheese
1/2 cup Cheddar cheese
A32, D32, J32, K32, M32
A32
D32, N32
G32
J32
K32
Shopping List (Cont.)
Recipes
2 10 minutes 10 minutes
17.7 8.9
45.5 22.7
45.4 22.7
664.7 332.4
62% 27% 11%
Tuna Stuffed Deviled EggsTuna Stuffed Deviled Eggsweek 32 – day 1 – LUNCH
1 10 minutes 10 minutes
15.9 15.9
45.7 45.7
36.5 36.5
619.7 619.7
66% 24% 10%
Scrambled Eggs with Blackberry Smoothie
Scrambled Eggs with Blackberry Smoothieweek 32 – day 1 – BREAKFAST
Ingredients
• 1 tablespoon butter
• 3 eggs, beaten
• 1 tablespoon green onions
• 1/2 cup blackberries
• 1 6-ounce container Greek yogurt
• Salt and pepper
Directions
Heat a nonstick skillet over medium heat. Add the butter. When
melted, add the eggs and season with salt and pepper. Scramble
until done and top with the green onions. Blend the blackber-
ries with the yogurt, 1/2 cup water, and 1/2 cup ice. When
smooth, serve with the scrambled eggs.
Week 32
Week 32
A32
B32
Ingredients• 4 hard boiled eggs
• 1/2 cup canned tuna, drained
• 1 tablespoon finely chopped onions
• 1 tablespoon chopped capers, drained
• 2 tablespoons Paleo mayonnaise
• 1 tablespoon chopped fresh dill
• 1 apple, cored and sliced
• Salt and pepper
DirectionsPeel the eggs, cut in half and remove the yolks. Put in a bowl and add the tuna. capers, onions, mayo, and dill. Season with salt and pepper and mix well. Stuff the egg whites with the mixture and serve alongside the apple slices.
1 10 minutes 15 minutes
7.6 7.6
28.6 28.6
28.8 28.8
394.9 394.9
64% 29% 7%
Week 1Week 32
Asian Chicken Burger with Bok Choy
Asian Chicken Burger with Bok Choyweek 32 – day 2– LUNCH E32
Ingredients• 4 ounces ground chicken
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground ginger
• 1 tablespoon chopped green onions
• 1 egg
• 1 tablespoon sesame oil
• 2 cups chopped Bok Choy
DirectionsCombine the chicken, garlic powder, ginger, green onions and
egg in a bowl. Season with salt and pepper and form into a
single patty. Heat a skillet over medium heat and add the
sesame oil. Add the bok choy. and cook until soft and wilted.
Remove from pan. Add the burger and cook until well browned
on both sides. Serve over the bok choy.
1 10 minutes 10 minutes
8.2 8.2
39.8 39.8
40.4 40.4
552.8 552.8
65% 29% 6%
Week 1
Ingredients
• 1 6-ounce filet mignon steak
• 1 teaspoon Dijon mustard
• 2 tablespoons olive oil
• 1/2 cup zucchini slices
Week 32
Dijon Filet with Steamed Mixed Vegetables
Dijon Filet with Steamed Mixed Vegetablesweek 32 – day 1 – DINNER C32
Directions
Season the steak with salt and pepper and coat with the mustard.
Heat a skillet over medium high heat and add the olive oil. Sear
the steak until it’s browned and flip. Continue cooking until done
to your liking. Combine the vegetables in a microwave safe bowl.
Season with the thyme and salt and pepper. Sprinkle with water,
cover and microwave about 4-5 minutes until vegetable are
tender. Serve alongside the steak.
• 1/2 cup broccoli florets
• 1/2 cup red bell pepper slices
• 1 teaspoon thyme leaves
• Salt and pepper
Greek Salad with Poached EggsGreek Salad with Poached Eggsweek 32 – day 3 – BREAKFAST
1 10 minutes 10 minutes
13.7 13.7
40.5 40.5
28.7 28.7
521.8 521.8
68% 21% 10%
Ingredients
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 teaspoon ground oregano
• 2 cups chopped Romaine lettuce
• 1/4 cup sliced red onions
• 4 large kalamata olives, pitted and sliced
DirectionsWhisk the olive oil, lemon juice, and oregano in a small bowl.
Combine the vegetables in a large bowl and toss with the
dressing and cheese. Before serving, crack the eggs in a small
bowl one at a time. Bring a pan of water to a simmer. Carefully
add the eggs and turn off the heat. Cook for 4 minutes. Remove
with a slotted spoon and serve on top of the salad.
Week 32G32
1 10 minutes 20 minutes
8.4 8.4
28.2 28.2
23.2 23.2
369.3 369.3
67% 24% 9%
Poached Cod with Roasted Broccoli Poached Cod with Roasted Broccoli week 32– day 2 – DINNER F32
Week 32
Ingredients
• 2 tablespoons olive oil
• 1 cup chopped broccoli
• 2 parsley stems
• 1 bay leaf
Directions
Preheat oven to 400 degrees F. Toss the broccoli with the olive
oil and lay on a baking sheet. Season with salt and pepper and
roast for 15-20 minutes, until tender and lightly charred. While
broccoli is roasting, fill a deep skillet halfway with water. Add
the bay leaf, parsley stems, peppercorns, and lemons and bring
to a boil. Reduce heat to a low simmer and add the fish. Simmer
until fish is opaque and flakes easily with a fork. Serve the fish
with the broccoli on the side.
• 1/4 teaspoon whole black peppercorns
• 2 lemon slices
• 1 4-ounce cod filet
• Salt and pepper
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber slices• 1/4 cup crumbled feta cheese
• 3 eggs
1 10 minutes 15 minutes
8.4 8.4
21.8 21.8
24.6 24.6
327.8 327.8
60% 30% 10%
Ingredients• 1 tablespoon olive oil• 1/4 cup chopped onions• 1 clove garlic, minced• 1/2 teaspoon crushed red pepper flakes• 12 raw shrimp, peeled and deveined• 1/4 zucchini, cut into noodles on a spiral slicer• 1/4 summer squash, cut into noodles on a spiral slicer• 2 slices bacon, cooked and crumbled• Salt and pepper
Week 32Summer Squash Pasta with ShrimpSummer Squash Pasta with Shrimpweek 32 – day 3– DINNER I32
DirectionsHeat a skillet over medium high heat. Add the onion and garlic and cook until soft. Season with salt and pepper and add the red pepper flakes. Stir for 1 minute and add the shrimp. Cook until pink, about 2 minutes. Stir in the vegetable noodles and continue cooking for another minute until soft. Top with the bacon and serve.
1 10 minutes 10 minutes
11 11
36 36
35.1 35.1
501.2 501.2
64% 28% 8%
Ingredients
• 1 cup shredded cabbage
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 cup canned salmon, drained
• 1 tablespoon Paleo mayonnaise
Directions
Toss the cabbage with half the olive oil and the lemon juice. Set
aside. Combine the remaining ingredients besides olive oil in a
bowl and mix well. Season with salt and pepper and form into
small cakes. Heat a skillet over medium high heat . Fry the
salmon patties until browned on both sides and serve with the
cabbage salad.
Salmon Patties and Cabbage SaladSalmon Patties and Cabbage Saladweek 32– day 3 – LUNCH H32
Week 32
• 1 egg, beaten
• 1 tablespoon green onions
• 2 tablespoons almond flour
• Salt and pepper
2 15 minutes 30 minutes
60% 30% 10%
Cheesy Chicken and Cauliflower SoupCheesy Chicken and Cauliflower Soupweek 32 – day 4 – LUNCH K32
Week 32
21.8 10.9
59.5 29.7
67.8 33.9
888 444
1 10 minutes 20 minutes
67% 25% 8%
Rosemary Parmesan Baked Eggs with Pears
Rosemary Parmesan Baked Eggs with Pearsweek 32 – day 4 – BREAKFASTJ32
Week 32
7.5 7.5
27.6 27.6
23.6 23.6
368.8 368.8
Ingredients
• 1 teaspoon melted butter
• 3 eggs
• 1 tablespoon heavy cream
• 1 teaspoon fresh chopped rosemary
• 1 tablespoon grated Parmesan cheese
• 1/4 cup sliced pears
• Salt and pepper
DirectionsPreheat oven to 350 degrees F. Brush a small casserole dish
with the melted butter and add the eggs. Drizzle the heavy
cream, and sprinkle with the rosemary and Parmesan. Season
with salt and pepper and bake for 15-20 minutes, until eggs are
set. Serve with the pears on the side.
Ingredients• 3 tablespoons butter
• 1/2 cup chopped onions
• 1 clove garlic, minced
• 2 cups chopped cauliflower
• 2 cups chicken broth
• 1/2 cup shredded cheddar cheese
• 1 cup cooked and chopped chicken breast
• Salt and pepper
DirectionsHeat the butter over medium heat and add the onions and
garlic. Cook until soft, season with salt and pepper and add the
cauliflower. Stir and add the broth. Bring to a boil and reduce to
a simmer. Simmer until cauliflower is tender. Transfer to a
blender and puree until smooth. Add back to the pot and stir in
the cheese and chicken. Serve when heated through.
Ingredients
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 teaspoon ground oregano
• 2 cups chopped Romaine lettuce
• 1/4 cup sliced red onions
• 4 large kalamata olives, pitted and sliced
DirectionsWhisk the olive oil, lemon juice, and oregano in a small bowl.
Combine the vegetables in a large bowl and toss with the
dressing and cheese. Before serving, crack the eggs in a small
bowl one at a time. Bring a pan of water to a simmer. Carefully
add the eggs and turn off the heat. Cook for 4 minutes. Remove
with a slotted spoon and serve on top of the salad.
1 10 minutes 15 minutes
11.7 11.7
28.4 28.4
22.2 22.2
384.6 384.6
65% 23% 12%
Ingredients• 1 tablespoon butter
• 2 tablespoons chopped onions
• 1 tablespoon chopped shallots
• 1 tablespoon chopped green onions
• 3 eggs, beaten
• 1/4 cup mandarin orange slices
• Salt and pepper
DirectionsHeat a nonstick skillet over medium heat. Add the butter. When melted, add all of the onions and cook until soft. Season with salt and pepper and remove from pan. 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 onions back to the omelet and fold in half. Continue cooking until eggs are done. Serve with the mandarin orange slices.
Three Onion Omelet with Mandarin Oranges
Three Onion Omelet with Mandarin Orangesweek 32 – day 5 –breakfast M32
Week 32
2 10 minutes 20 minutes
17.1 8.5
49.7 24.9
56.2 28.1
736.7 368.3
60% 30% 10%
Ingredients
• 1/2 pound ground buffalo
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1 egg, beaten
• 2 onion slices
• 2 tomato slices
• 2 lettuce leaves
DirectionsCombine the buffalo with the spices and the egg. Mix well and
form into 2 patties. Heat a skillet over medium high heat and
add the olive oil. Cook the patties until cooked through and
serve topped with the lettuce, tomato, and onion.
Cajun Buffalo Burgers Cajun Buffalo Burgers week 32– day 4 – dinner L32
Week 32
1 10 minutes 10 minutes
7.5 7.5
20.9 20.9
21.5 21.5
302.1 302.1
62% 28% 10%
Ingredients• 1 cup cherry tomatoes, halved
• 1 ounce fresh mozzarella cheese, cut into pieces
• 12 cocktail shrimp, tails removed
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar
• 1 tablespoon sliced fresh basil
• Salt and pepper
DirectionsCombine all ingredients in a bowl and toss well. Season with salt
and pepper and serve at room temperature.
Caprese Salad with ShrimpCaprese Salad with Shrimpweek 32 – day 6 – LUNCH N32
Week 32
Ground Turkey and Mozzarella Omelet with Fresh Peaches
Ground Turkey and Mozzarella Omelet with Fresh Peachesweek 32 – day 6 – BREAKFAST
1 10 minutes 15 minutes
9 9
38.6 38.6
41.1 41.1
546.9 546.9
63% 30% 7%
Ingredients• 1/4 pound ground turkey• 1 tablespoon butter• 2 eggs, beaten• 1 ounce fresh mozzarella cheese, sliced• 1 tablespoon chopped basil• 1/2 cup fresh sliced peaches• Salt and pepper
DirectionsHeat a nonstick skillet over medium heat. Add the turkey and cook until no longer pink. Season with salt and pepper and remove from pan. Add the butter to the skillet. 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. When eggs are almost cooked, top with the cooked turkey and mozzarella. Fold in half, cook until eggs are done and top with the basil. Serve with the peaches.
D32Week 32
1 10 minutes 30 minutes
8.3 8.3
32.8 32.8
28.7 28.7
440.2 440.2
67% 26% 7%
Ingredients
• 1 tablespoon olive oil
• 1/2 teaspoon fresh chopped rosemary
• 1/2 cup chopped carrots
• 1 4-ounce tuna steak
• 1 tablespoon sesame seeds
• 1 tablespoon sesame oil
Directions
Preheat oven to 400 degrees F. Toss the carrots with the
rosemary and olive oil and lay on a baking sheet. Roast for
25-30 minutes until browned and caramelized. When carrots
are almost done, roll the tuna in the sesame seeds. Heat the
sesame oil in a skillet and add the tuna. Sear on both sides until
done to your liking. Serve with the carrots.
Sesame Crusted Tuna with Roasted Rosemary Carrots
Sesame Crusted Tuna with Roasted Rosemary Carrotsweek 32– day 6 – DINNER O32
Week 32