perfect meal plansperfectmealplans.s3.amazonaws.com/new-week10-tn4.pdf · 2015-05-08 · perfect...

Week 10

PerfectMeal Plans

Meal Plan Week 10

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Baked Egg Avocado with Bacon

Leftovers from B10

Eggs Baked in Bell Peppers

Spinach Salad withFried Eggs

Turkey Sausages with Apples and Bacon

Fresh Vegetable Frittata

Reward Day, Eat What You Would Like!

Turkey and Bacon LettuceWraps

Bacon Crab and Egg Salad

Leftovers from E10

Southwestern Deviled Eggs

Tuna and Bacon ArugulaSalad

Shaved Brussels SproutSalad


Bacon and Sardine Salad

Chicken Coconut Curry Stew

Leftovers from F10

Orange Roasted Salmon with Broccoli and Sweet Potatoes

Spinach Salad with Almond Crusted Tilapia

Roasted Sweet Potatoes with Bacon and Poached Eggs


A10 B10 C10

F10A1 E10

E10G10 F10

J10 K10 L10

M10 N10 O10

D10 H10 I10

B10

Shopping List Week 10

16 Eggs (organic, cage-free)

MEALSREFRIGERATOR ITEMSA10, D10, E10, G10, H10, I10,J10, K10

1 Chicken breast (boneless, skinless)

1 Salmon fillet

1 cup Crab meat

MEAT, FISH, POULTRY MEALS

F10

L10

E10

FRESH HERBS AND PRODUCE MEALSPANTRY ITEMS MEALS

13 tbsp Olive oil B10, C10, D10, E10, G10, H10,J10, L10, N10, O10

1/4 cup Zucchini

1 Avocado

1/2 small Apple

2 tbsp Celery

1 cup Cauliflower

1 1/2 Green bell peppers

1/2 cup Broccoli

1/2 tbsp Fresh cilantro

7 tbsp Paleo Mayonnaise

1 1/2 tbsp Balsamic Vinegar

1/4 cup Tomato sauce (canned)

1/2 tbsp Pine nuts

1 cup Coconut milk (canned)

6 Sardines (whole, boneless)

1 1/2 tsp Chili powder

Salt and Pepper

2 tbsp ground Almonds

1/2 can Tuna (canned in water)

1 tsp Curry powder

1 1/2 tsp Cumin

1 tsp Garlic powder

1 tsp Ginger

1/2 tsp Oregano

3 tbsp Coconut oil

3 cups Chicken broth

E10, N10

J10, L10

B10

H10

F10

C10

B10, I10, K10

*all to taste

O10

N10

F10

B10, I10

B10

F10

B10

F10, I10

F10

4 tbsp Lemon juice (raw)

A10

C10, D10

F10, J10, O10

N10

I10, L10

L10

O10

K10

H10

D10

A10, K10

M10

E10, N10

F10

B10, G10

L10

K10

C10, H10, O10

1 tsp Parsley

1 1/2 Red bell peppers

6 cups Baby spinach

1 cup Arugula

1/2 Sweet potatoes

1 1/2 cups Cherry tomatoes

1/2 tbsp Orange juice (raw)

1 tsp Lemon zest

2 tsp Lime juice (raw)

1 cup Brussels sprouts

C10, J10

O10

B10

M10

A10, B10, C10, D10, E10, G10,H10, I10, J10, M10, N10

6 oz Tilapia fillet

1/2 lb Ground turkey

2 Turkey sausage links

2 Onions B10, D10, E10, F10, J10,K10,N10, O10

2 cups shredded Lettuce C10

8 Romaine lettuce leaves B10, E10

2 Roma tomatoes D10, K10, N10

1/4 Jalapeño pepper K10

28 slices Bacon

Week 10

Week 10

2 5 minutes 10 minutes

14.9 7.5

44.3 22.1

45.7 22.8

638.7 319.3

62% 29% 9%

Turkey and Bacon Lettuce WrapsTurkey and Bacon Lettuce Wrapsweek 10 – day 1 – LUNCH


10.7 10.7

26.8 26.8

15.5 15.5

332 332

70% 18% 12%

Baked Egg Avocado with BaconBaked Egg Avocado with Baconweek 10 – day 1 – BREAKFAST

Ingredients

• 1/2 Avocado

• 1 Eggs

• 2 slices Bacon, crumbled

• 1 teaspoon fresh chopped Parsley

• Salt and pepper

Directions

Preheat oven to 400 degrees F. Slice your avocado and remove

the pit, saving the other half for another use. Lay on a baking

pan. Season the inside of the avocado with salt and pepper and

pour the egg inside. Bake for 10-15 minutes, until egg is cooked

through. Top with bacon and parsley before serving.

A10

B10

Ingredients

• 1 tablespoon Olive oil

• 2 slices bacon, chopped

• 1/2 lb Ground turkey

• 1/4 cup chopped Onions

• 1 teaspoon Garlic powder

• 1 teaspoon Cumin

• 2 tablespoons chopped Green bell pepper

DirectionsHeat a large skillet over medium heat. Add the olive oil, bacon, turkey, onions and bell peppers. Cook until meat is no longer pink. Add the tomato sauce and seasonings. Simmer over low heat for 10 minutes. Serve the turkey mixture inside the lettuce leaves.

• 1/2 teaspoon Chili powder

• 1/2 tsp Oregano, ground

• 1/4 cup Tomato sauce

• 4 large Lettuce leaves

• Salt and pepper

Week 10

Week 10


63% 26% 11%

Bacon Crab and Egg SaladBacon Crab and Egg Saladweek 10– day 2– LUNCH E10


16.1 16.1

45.8 45.8

30.4 30.4

591.4 591.4

69% 20% 11%

Ingredients

• 2 cups chopped Romaine lettuce

• 1 cup Cherry tomatoes

• 1 cup sliced Red bell peppers

• 6 whole boneless Sardines

• 3 slices Bacon, cooked and crumbled

• 2 tablespoons Olive oil

• 1 tablespoon Lemon juice

Directions

Add the lettuce, tomato and bell pepper to a large bowl or salad

plate. Top with the sardines and bacon. Drizzle with the lemon

juice and olive oil before serving.

Bacon and Sardine SaladBacon and Sardine Saladweek 10 – day 1– DINNER C10

19.8 9.9

50 25

45.3 22.7

711.6 355.8

Ingredients

• 1 cup Crab meat

• 1 Hard boiled egg, finely chopped


• 2 tablespoons chopped Onions

• 1 tablespoon chopped Celery

• 4 tablespoon Paleo mayonnaise


• 4 large Lettuce leaves

• Salt and pepper

DirectionsCombine all the ingredients except the lettuce in a large bowl.

Season with salt and pepper and stir until well combined. Serve

in the lettuce leaves.

Week 10

Week 10week 10– day 3 – breakfast


6.8 6.8

25.5 25.5

24.3 24.3

351.9 351.9

65% 27% 8%

Ingredients

• 1 Green bell pepper

• 1 teaspoon Olive oil

• 2 Eggs

• 3 slices bacon, cooked and crumbled

• Salt and pepper

Directions

Preheat oven to 400 degrees F. Slice the pepper in half and

scoop out the seeds and membranes. Brush the inside with the

olive oil and season with salt and pepper. Lay on a baking sheet.

Crack one egg in each half and bake for 20-25 minutes until

eggs are set. Sprinkle with crumbled bacon before serving.

G10


27.6 13.8

85.6 42.8

66.2 33.1

1088.5 544.3

67% 23% 10%

Chicken Coconut Curry StewChicken Coconut Curry Stewweek 10– day 2 – DINNER F10

Ingredients

• 2 tablespoons Coconut oil


• 1 teaspoon Curry powder

• 1 teaspoon Ground ginger

• 1 cup chopped Cauliflower

• 1 cup cooked and chopped Chicken breast

DirectionsHeat a medium pot over medium heat and add the coconut oil.

Add the onions and cook until soft. Add the curry powder and

ginger and stir for 1 minute. Add the cauliflower and spinach

and stir. Add the chicken broth and simmer for 10 minutes. Stir

in the chicken and coconut milk, season with salt and pepper

and simmer until chicken is heated through before serving.

• 1 cup chopped Spinach

• 3 cups Chicken broth

• 1 cup Coconut milk

• Salt and pepper

Eggs Baked in Bell PeppersEggs Baked in Bell Peppers

Week 10

Week 10


9.5 9.5

23.6 23.6

20.5 20.5

328.4 328.4

64% 25% 11%

Ingredients

• 3 Hardboiled eggs

• 1/4 Avocado

• 2 teaspoons Lime juice

• 1/2 tablespoon chopped Onion

• 1/2 tablespoon chopped Jalapeño peppers

• 1/2 tablespoon fresh chopped Cilantro

• 1/4 Tomato, diced


• Salt and pepper

Southwestern Deviled EggsSouthwestern Deviled Eggsweek 10 – day 4 – LUNCH K10

DirectionsPeel the hard boiled eggs and scoop out the middle. Add it to

a bowl with the rest of the ingredients. Season with salt and

pepper and mix well. Scoop the mixture back into the eggs

and serve.


11.4 11.4

31.5 31.5

22.9 22.9

416.7 416.7

67% 22% 11%

Ingredients

• 2 cups Baby spinach

• 4 Cherry tomatoes, halved

• 1/4 cup sliced Onions


• 2 Eggs


• 1 tablespoon Balsamic vinegar

• Salt and pepper

DirectionsArrange the spinach on a plate and top with the vegetables.

Heat a skillet over medium heat and add the olive oil. Fry the

eggs to desired doneness and season with salt and pepper. Top

the salad with the eggs. Sprinkle with bacon and drizzle with

balsamic vinegar.

Spinach Saladwith Fried EggsSpinach Saladwith Fried Eggsweek 10– day 4 – BREAKFASTJ10

Week 10

Week 10


12.3 12.3

31.2 31.2

20.3 20.3

412.1 412.1

68% 20% 12%

Turkey Sausages with Apples and Bacon

Turkey Sausages with Apples and Baconweek 9– day 5 – BREAKFAST M9

Ingredients

• 2 slices Bacon, chopped

• 1/2 small Apple, sliced

• 2 breakfast Turkey sausage links, sliced

• Salt and pepper

Directions

Heat a skillet over medium heat. Add the bacon and cook until

crisp. Remove from pan and set aside. Add the apples and

continue cooking until soft. Add the sausage and cook until

browned. Add the bacon back to the pan, toss, and serve.


61% 28% 11%

Orange RoastedSalmon w/ Broccoli and Sweet Potatoes

Orange RoastedSalmon w/ Broccoli and Sweet Potatoesweek 10– day 4 – DINNER L10

15.7 15.7

39.8 39.8

41.7 41.7

591.3 591.3

Ingredients

• 1/2 tablespoon freshly squeezed Orange juice

• 1/2 tablespoon Balsamic vinegar


• 1 Salmon fillet

• 1/2 cup chopped Broccoli

• 1/4 cup cubed Sweet potatoes

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Combine the orange juice and

vinegar with half the olive oil. Brush on the salmon and lay on a

sheet pan. Toss the remaining olive oil with the broccoli and

sweet potatoes and season with salt and pepper. Lay on the pan

with the salmon. Roast for 20-25 minutes, until salmon is

cooked through and vegetables are tender.

Week 10

Week 10


9.2 9.2

35.8 35.8

38.7 38.7

498.8 498.8

63% 30% 7%

Ingredients

• 1 Tilapia fillet


• 1 tablespoon Lemon juice

• 2 tablespoons finely ground Almonds

Directions

Preheat oven to 400 degrees F. Season the tilapia with salt and

pepper. Brush with half the olive oil. Combine the lemon zest

and ground almonds together in a small bowl and coat the fish.

Lay on a baking sheet and bake for 8-10 minutes, until fish flakes

easily with a fork. While the fish is cooking, top the spinach with

the onions and drizzle with the remaining olive oil and lemon

juice. Serve the fish on top of the spinach.

Spinach Salad with Almond Crusted Tilapia

Spinach Salad with Almond Crusted Tilapiaweek 10– day 5 – DINNER O10


14.6 14.6

38.8 38.8

31.7 31.7

533.5 533.5

65% 24% 11%

Ingredients

• 1/2 can Tuna, drained


• 1/4 cup chopped Tomatoes

• 1 tablespoon chopped Onion

• 1 tablespoon chopped Celery

• 3 tablespoons Paleo mayonnaise


• 1 cup Arugula

• Salt and pepper

Directions

Combine all ingrediens in a large bowl. Season with salt and

pepper and chill before serving.

Tuna and Bacon Arugula SaladTuna and Bacon Arugula Saladweek 10– day 5 – LUNCH N10

• 1 teaspoon Lemon zest

• 2 cups Baby spinach

• 1/4 cup sliced Onions

• Salt and pepper

Week 10

Week 10


12.4 12.4

33.7 33.7

22.4 22.4

433.6 433.6

69% 20% 11%

Ingredients

• 1 cup shredded Brussels sprouts


• 2 Hardboiled eggs, quartered

• 1/2 tablespoon Pine nuts

• 2 tablespoons Lemon juice


• Salt and pepper

Directions

Shred the Brussels Sprouts and put the on a plate or in a bowl.

Season with salt and pepper. Top wit then bacon, pine nuts, and

hard boiled eggs. Drizzle with lemon juice and olive oil and

serve.

Shaved Brussels Sprout SaladShaved Brussels Sprout Saladweek 10 – day 6 – LUNCH H10

Fresh Vegetable FrittataFresh Vegetable Frittataweek 10– day 6 – BREAKFAST


12.9 12.9

40.4 40.4

32.6 32.6

539.8 539.8

67% 24% 9%

Ingredients


• 3 Eggs, beaten


• 1/4 cup sliced Red bell peppers

• 1/4 cup sliced Zucchini

• 1 Tomato, diced


• Salt and pepper

Directions

Heat a small nonstick skillet over medium heat. Add the olive oil

and the eggs and cook until edges are set. Add the vegetables

and season with salt and pepper. Cover and cook for 5 minutes

until vegetables are soft and eggs are cooked. Top with the

cooked bacon and serve.

D10

Week 10


10.7 10.7

35.4 35.4

24.5 24.5

451.6 451.6

69% 21% 10%

Ingredients

• 1 tablespoon Coconut oil

• 1/4 cup cubed Sweet Potatoes



Directions

Preheat oven to 400 degrees F. Toss the sweet potatoes with

the coconut oil, seasonings and some salt and pepper. Lay on a

parchment lined baking sheet and roast for 20-25 minutes, until

tender. Right 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 sweet potatoes. Sprinkle

with the bacon.

Roasted Sweet Potatoes with Bacon and Poached Eggs

Roasted Sweet Potatoes with Bacon and Poached Eggsweek 10– day 6 – DINNER I10

• 1/2 teaspoon ground Cumin

• 2 Eggs

• Salt and pepper

perfect meal plansperfectmealplans.s3.amazonaws.com/new-week10-tn4.pdf · 2015-05-08 · perfect...

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