Week
8
Meal Plan Week 8
Day 1
Breakfast Lunch Dinner
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Herbed Ham Frittata
Leftover from B8
Broccoli, Bacon, and Chive Omelette
Poached Eggs with Roast-ed Vegetablesand Bacon
Smoked Salmon Scramble
Southwest Scrambled Eggs
Reward Day, Eat What You Would Like!
Chicken and CauliflowerCurry
Tropical Shrimp Salad
Leftover from E8
Spicy Tuna and Egg Salad
Coconut Chicken Curry
Mediterranean Tuna Salad
Reward Day, Eat What You Would Like!
Honey Roasted Chicken and Vegetables
Leftover of C8
Sautéed Pork Chop with Balsamic Roasted Onions
Pan Seared Chicken with Leeks and Bacon
Sautéed Pork Chop with Apples, Spinach, and Onions
Spaghetti and Meat Sauce Paleo Style
Reward Day, Eat What You Would Like!
A8 B8 C8
C8A1 E8
E8G8 I8
J8 K8 L8
M8 N8 O8
D8 H8 F8
B8
Shopping List Week 8
16 Eggs (organic, cage-free preferable)
MEALSREFRIGERATOR ITEMSA8, D8, G8, J8, K8, M8
A8
M8
3 Chicken breasts (boneless, skinless)
4 Chicken thighs (boneless, skinless)
2 Slices ham
13 strips Bacon
1 Pork loin chop (bone-in)
1 Pork loin chop (center loin)
1/2 lb Ground beef
16 large Cocktail shrimp
MEAT, FISH, POULTRY MEALS
B8, L8, N8
C8
A8
D8, E8, G8, J8, L8
O8
I8
F8
E8
FRESH HERBS AND PRODUCE MEALS
1 tbsp Lemon juice (raw)
3 medium Onions
1 tsp Parsley
1/2 cup Red bell pepper
2 1/2 cup Spinach
1/4 cup Mangos
1/4 cup Sweet potato
1/2 Tomato
1/4 cup Jalapeño peppers
1 cup Shredded Lettuce
PANTRY ITEMS MEALS
15 tbsp Olive oil A8, B8, C8, E8, F8, G8, H8, I8, J8, K8, N8, O8, M8
3 tbsp Paleo Mayonnaise
1 tbsp Balsamic Vinegar
1/2 cup Tomato sauce (canned)
1/2 cup Coconut milk (unsweetened)
1 tbsp Honey
1/2 tsp Chili powder
Salt and Pepper
1 can Tuna (canned in water)
1/2 can Smoked salmon
3 1/2 tbsp Curry powder
4 Olives
1 tbsp Pickle relish
2 tsp Mustard
1 tsp Chili sauce
E8, K8
I8
F8
B8, N8
C8
D8
all to taste
K8, H8
M8
B8, N8
H8
K8
H8, K8
K8
A8
D8, J8
N8, O8
E8
C8
H8
D8
1 tbsp Basil leaves
1/2 tbsp Dill
1/2 cup Zucchini
1 tbsp Scallions
1/2 cup Spaghetti squash
1/2 Avocado
1/4 cup Apples
6 large Boston lettuce leaves
1/2 cup Leeks
1 cup Cauliflower
1/2 cup Green bell pepper
1 1/2 cup Broccoli
1/4 cup Cucumber
1 tbsp Fresh cilantro
1 clove Garlic
3 tbsp Chives
F8
M8
J8
J8
F8
E8
O8
E8, K8
L8
B8
H8
C8, G8, N8
H8
B8
F8
G8, I8, M8
K8
H8
B8, C8, F8, H8, I8, J8, O8
2 tbsp Almond milk
1 tbsp Whole milk
Week 8
Week 8
2 10 minutes 30 minutes
29.7 14.9
78.9 39.5
59.7 29.9
1024.3 512.2
67% 22% 11%
Chicken and Cauliflower CurryChicken and Cauliflower Curryweek 8 – day 1 – LUNCH
1 5 minutes 15 minutes
2.8 2.8
31.8 31.8
30.3 30.3
419.1 419.1
68% 29% 3%
Herbed Ham FrittataHerbed Ham Frittataweek 8 – day 1 – BREAKFAST
Ingredients
• 1 tbsp olive oil
• 3 eggs
• 2 tbsp almond milk
• 2 slices ham, chopped
• 1 tsp chopped parsley
• Salt and pepper
Directions
Beat the eggs with the almond milk. Heat a small nonstick skillet
over medium heat and add the olive oil, followed by the eggs.
Allow to cook until edges are set and add the chopped ham.
Season with salt and pepper, and cook until eggs are set. Sprin-
kle with parsley and serve.
A8
B8
Ingredients• 1 tbsp olive oil• 1/4 cup chopped onion• 2 tbsp curry powder• 1 chicken breast, cubed• 1 cup chopped cauliflower• 1 cup coconut milk• 1 tbsp chopped cilantro• Salt and pepper
DirectionsHeat a large skillet over medium heat. Add the olive oil and onions and cook until soft. Add the curry powder, stir and add the chicken. Cook until chicken is browned, and add the cauli-flower. Stir and add the coconut milk. Bring to a boil and reduce heat to a simmer. Simmer for 20 minutes, until chicken is cooked through and cauliflower is tender. Stir in the chopped cilantro. Serve.
Week 8
Week 8
2 10 minutes 10 minutes
65% 23% 11%
Tropical Shrimp SaladTropical Shrimp Saladweek 8– day 2– LUNCH E8
2 15 minutes 50 minutes
29.7 14.8
86.9 43.5
67.2 33.6
1172.4 586.2
67% 23% 10%
Ingredients
• 4 chicken thighs (boneless, skinless)
• 1/4 cup chopped onions
• 1/4 cup cubed sweet potatoes
• 1/2 cup chopped broccoli
• 1 tbsp honey
• 2 tbsp olive oil
• Salt and pepper
DirectionsPreheat oven to 400 degrees F. Put all of the ingredients in a
gallon sized freezer bag. Shake until everything is well coated.
Lay on a parchment lined baking sheet and roast until vegeta-
bles are soft and chicken is cooked through, about 45-50
minutes. Remove from oven and serve.
Honey Roasted Chicken and Vegetables
Honey Roasted Chicken and Vegetablesweek 8– day 1– DINNER C8
15.8 7.9
39.8 19.9
32.3 16.1
544.4 272.2
Ingredients
• 16 large cocktail shrimp (tails removed, chopped)
• 4 slices bacon, cooked and crumbled
• 1/4 cup diced mango
• 1/4 cup diced avocado
• 1 tbsp Paleo mayonnaise
• 1 tbsp olive oil
• 4 large boston lettuce leaves
• Salt and pepper
DirectionsCombine all of the ingredients except the lettuce in a large bowl.
Stir until well combined and season with salt and pepper. Serve
the salad in the lettuce leaves and refrigerate leftovers.
Week 8
Week 8
1 5 minutes 35 minutes
8.2 8.2
47.2 47.2
40 40
622.2 622.2
69% 26% 5%
Sautéed Pork Chop with Balsamic Roasted Onions
Sautéed Pork Chop with Balsamic Roasted Onionsweek 8 – day 3 – DINNER I8
1 5 minutes 10 minutes
4.6 4.6
27.8 27.8
28.6 28.6
380.9 380.9
65% 30% 5%
Broccoli, Bacon, and Chive OmeletteBroccoli, Bacon, and Chive Omeletteweek 8 – day 3 – BREAKFAST G8
Ingredients
• 1 tsp olive oil
• 3 eggs, beaten
• 2 slices bacon, cooked and crumbled
• 1/2 cup broccoli, chopped in small pieces
• 1/2 tsp chopped chives
• Salt and pepper
Directions
Heat a small nonstick skillet over medium heat. Add the olive oil
and the eggs. Cook until eggs are just set on the edges and add
the bacon and broccoli. Cook until eggs are cooked, season with
salt and pepper, and sprinkle with chives. Serve.
Ingredients
• 1/2 medium onion
• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
DirectionsPreheat oven to 400 degrees F. Slice the onion into wedges and lay it on a parchment lined sheet pan. Drizzle with 2 table-spoons olive oil and balsamic vinegar and season with salt and pepper. Roast for 10-15 minutes. While onions are roasting, heat a skillet over medium heat and add remaining olive oil. Add pork chop to the skillet and sear until browned on both sides. Remove onions from the oven and lay the pork chop on the same sheet pan. Put the pan back in the oven and continue roasting until pork is done, 5-10 minutes longer. Sprinkle the pork chop and the onions with the chives before serving.
• 1 pork loin chop
• 2 tbsp chopped chives
• Salt and pepper
Week 8
Week 8
1 5 minutes 10 minutes
15.3 15.3
35 35
34.9 34.9
516 516
61% 27% 12%
Ingredients
• 1/2 can tuna, drained
• 1 tbsp pickle relish
• 1 tsp mustard
• 2 hard boiled eggs, finely chopped
• 2 tbsp Paleo mayonnaise
• 1 tsp chili sauce
• 1 dash Pepper
• 1 tbsp olive oil
• 2 large Boston lettuce leaves
DirectionsCombine all ingredients except the lettuce in a bowl and stir
well. Chill until ready to serve. Serve in the lettuce leaves.
Poached Eggs with Roasted Vegetables and Bacon
Poached Eggs with Roasted Vegetables and Baconweek 8– day 4 – BREAKFAST
1 10 minutes 25 minutes
10.8 10.8
31.5 31.5
22.2 22.2
410.6 410.6
68% 21% 10%
Ingredients
• 1 tbsp olive oil
• 1/2 cup sliced zucchini
• 1/4 cup sliced red bell pepper
• 2 slices bacon, cooked and crumbled
Directions
Preheat oven to 400 degrees F. Toss the vegetables with the
olive oil and lay on a parchment lined sheet pan. Roast for 20-25
minutes until tender. When done, toss the vegetables with the
crumbled bacon. 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 vegetables.
J8
Spicy tuna and Egg SaladSpicy tuna and Egg Saladweek 8– day 4 – LUNCH K8
• 1/2 cup sliced onions
• 1 tbsp chopped scallions
• 2 eggs
Week 8
Week 8
1 10 minutes 20 minutes
6.6 6.6
29.8 29.8
35.1 35.1
441.7 441.7
62% 32% 6%
Ingredients
• 3 slices bacon, sliced
• 1/2 cup sliced leeks
• 1 chicken breast (boneless, skinless)
• Sea salt and Pepper
1 5 minutes 10 minutes
68% 30% 2%
Pan Seared Chicken with Leeks and BaconPan Seared Chicken with Leeks and Baconweek 8– day 4 – DINNER L8
Smoked Salmon ScrambleSmoked Salmon Scrambleweek 8– day 5 – BREAKFAST M8
DirectionsSeason the chicken with salt and pepper. Heat a medium skillet
over medium heat. Add the bacon and cook until crisp. Remove
from the pan with a slotted spoon and set aside. Add the leeks
and cook until soft, and then add the chicken. Cook the chicken
until is browned on both sides and cooked through. Remove the
chicken from the pan and add the bacon. Heat the bacon and
leeks until warm and serve over the chicken.
2.2 2.2
33.6 33,6
34.1 34.1
449.1 449.1
Ingredients
• 3 eggs
• 1 tbsp whole milk
• 1 tbsp olive oil
• 1/2 can smoked salmon, chopped (canned in water)
• 1/2 tbsp chopped chives
• 1/2 tbsp chopped dill
• Salt and pepper
DirectionsBeat the eggs with the milk. Heat a non-stick skillet over
medium heat and add the olive oil. Add the eggs and stir until
almost cooked. Add the salmon, and stir. Season with salt and
pepper. When eggs are cooked through, top with the chives and
dill and serve.
Week 8
Week 8
1 10 minutes 20 minutes
8.6 8.6
32.3 32.3
29.5 29.5
426.3 426.3
66% 27% 7%
1 10 minutes 25 minutes
11.4 11.4
31.4 31.4
19.8 19.8
404.5 404.5
69% 19% 11%
Ingredients
• 1 pork loin chop (bone-in)
• 1 tsp olive oil
• 1/2 cup sliced onions
• 1/4 cup sliced apples, skin on
• 2 cups chopped spinach
• Salt and pepper
DirectionsSeason the pork chop with salt and pepper. Heat a large skillet
over medium heat and add the olive oil. Add the pork chop and
cook until browned on both sides. Remove from the pan and add
the onions and apples. Cook until soft and add the spinach. Add
the pork chop back to the pan and continue cooking until done.
Serve the pork with the vegetables.
Sautéed Pork Chop with Apples, Spinach, and Onions
Sautéed Pork Chop with Apples, Spinach, and Onionsweek 8– day 5 – DINNER O8
Coconut Chicken CurryCoconut Chicken Curryweek 8– day 5 – LUNCH N8
Ingredients• 1 tsp olive oil
• 1 chicken breast, cubed (boneless skinless)
• 1/2 cup broccoli, chopped
• 1/2 cup spinach
• 1 1/2 tsp curry powder
• 1/2 cup coconut milk
• Salt and pepper
DirectionsHeat a skillet over medium heat. Add the olive oil and chicken breast and cook until browned. Add the broccoli, spinach, and curry powder. Stir and add the coconut milk. Season with salt and pepper and simmer on low heat until chicken is cooked through and broccoli is tender. Serve.
Week 8
Week 8
1 10 minutes 10 minutes
5 5
27.9 27.9
24.6 24.6
368.4 368.4
68% 27% 5%
Ingredients
• 3 eggs
• 1 tbsp water
• 2 strips bacon, chopped
• 1/4 cup chopped jalapeño peppers
• 1/4 cup chopped red bell peppers
• 1/2 tsp chili powder
• Salt and pepper
Directions
Beat the eggs with the water. Heat a nonstick skillet over
medium heat. Add the bacon and peppers and cook until
peppers are soft. Add the chili powder and eggs and scramble
with a spatula until cooked through. Season with salt and
pepper before serving.
Mediterranean Tuna SaladMediterranean Tuna Saladweek 8– day 6 – LUNCH
1 5 minutes 10 minutes
11.8 11.8
29.4 29.4
26 26
410 410
64% 25% 11%
Ingredients
• 1 cup shredded lettuce
• 1/2 cup sliced green bell peppers
• 1/4 cup sliced cucumbers
• 1/4 cup sliced onions
• 1/2 medium tomato, cut into wedges
• 4 small olives, pitted
Directions
Top the lettuce with the vegetables, olives, and tuna. Make a
dressing by combining the olive oil with the lemon juice and
mustard. Season with salt and pepper. Drizzle the salad with the
dressing before serving.
Southwest Scrambled EggsSouthwest Scrambled Eggsweek 8– day 6 – BREAKFAST D8
H8
• 1/2 can tuna
• 1 1/2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp mustard
• Salt and pepper
Week 8
1 10 minutes 20 minutes
14.9 14.9
45.6 45.6
29.9 29.9
583.6 583.6
70% 20% 10%
Ingredients
• 2 tbsp olive oil
• 1/4 pound ground beef
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1/2 cup canned tomato sauce
• 1 tbsp chopped basil
• 1/2 spaghetti squash
Directions
Heat a medium skillet over medium heat. Add the olive oil,
ground beef, onions and garlic and cook until beef is no longer
pink. Add the tomato sauce and simmer for 10 minutes. Stir in
the basil. While the sauce is simmering, steam the squash in the
microwave until tender. Serve the sauce over the squash.
Spaghetti and Meat Sauce Paleo StyleSpaghetti and Meat Sauce Paleo Styleweek 8– day 6 – DINNER F8