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PerfectMealPlansWeek 33
Meal Plan Week 33
Day 1
Breakfast Lunch Dinner
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Scrambled Eggs with Yogurt and Roasted Blueberries
Leftovers from C33
Smoked Turkey and Cranberry Scrambled Eggs
Strawberry and Goat Cheese Omelet
Sweet and Savory Scrambled Eggs
BLT Breakfast Wraps
Reward Day – Eat What You Would Like!
Smoked Salmon, Carrot, and Apple Salad
Crunchy Sloppy Joe Wraps
Leftovers from E33
Summer Arugula Salad with Peaches and Salmon
Scallop and Avocado Salad
Roasted Pepper and Steak Salad
Reward Day – Eat What You Would Like!
Blue Cheese Burgers with Celery Sticks and Apples
Tuna Steaks with Olives and Broccoli
Pineapple Steak Skewers with Cabbage
Curried Chicken and Cauliflower Stuffed Eggplant
Pork Tenderloin and Vegetable Bowl
Leftovers from O33
Reward Day – Eat What You Would Like!
A33 B33 C33
F33A1 E33
E33G33 I33
J33 K33 L33
M33 N33 O33
D33
P2
H33
Q2
O33
R2
C33
Week 33
MEALSREFRIGERATOR ITEMS15 Eggs (organic, cage-free preferable)
3 tbsp Butter
1/2 cup Plain Greek yugort
1/4 cup Blue cheese
1/4 cup Cheddar cheese
1/4 cup Goat cheese
A33, D33, G33, J33, M33
A33, G33, J33
A33
C33
H33
J33, K33
Shopping List (Cont.)
Shopping List Week 33
MEAT, FISH, POULTRY MEALS
1 cup Smoked salmon
16 oz Ground beef
6 strips Bacon
1 (4 oz) Tuna steak
2 slices Smoked turkey breast
1 (4 oz) Sirloin steak
4 oz Steak
1 (4 oz) Salmon filet
1 Chicken breast (meat only)
6 oz Sea scallops
8 oz Pork tenderloin
B33
C33, E33
D33, M33
F33
G33
H33
I33
K33
L33
N33
O33
PANTRY ITEMS MEALSSalt and Pepper
1 cup Extra virgin olive oil
1 tbsp Raisins
3 tbsp Paleo mayonnaise
2 tsp Hot sauce
1 1/4 tsp Chili powder
1 tsp Cumin
1/2 cup Tomato sauce
1/4 cup Sunflower seeds
1/2 tsp Ground oregano
1 tbsp Dried cranberries
1/2 tsp Dried sage
1/4 cup Pineapple chunks
1 1/2 tbsp Sesame oil
1/4 cup Apple cider vinegar
1 tsp Honey
1 tsp Curry powder
2 tbsp Almonds
2 tbsp Dates
All to taste
B33, C33, E33, F33, K33, L33, N33, O33
B33
B33, D33
C33
E33, N33
E33
E33
E33
F33
G33
G33
I33
I33
I33, O33
I33
L33
M33
M33
FRESH HERB AND PRODUCE MEALS1/2 cup Blueberries
1/4 cup Carrots
1 small Apple
2 tbsp Lemon juice
8 sticks Celery
1 small Green apple
1 1/2 cup Cherry tomatoes
3 large Iceburg lettuce leaves
1 cup Onions
1/4 cup Green peppers
1 clove Garlic
1 large head Cabbage
1 1/2 cup Broccoli
1 tsp Lemon zest
1/4 cup Olives
1 cup Red bell peppers
1 cup Romaine lettuce
1/2 cup Strawberries
1 tbsp Basil
2 cups Arugula
1/2 cup Peaches
1 small Baby eggplant
1 tsp Ginger
1/4 cup Cauliflower
1/4 cup Tomatoes
2 tbsp Cilantro
1/4 cup Avocado
1 tbsp Lime juice
1 cup Baby spinach
1/2 cup Mushrooms
1 tsp Thyme leaves
A33
B33
B33
B33, K33
C33
C33
D33, N33
D33
E33, L33, O33
E33
E33
E33, I33
F33, O33
F33
F33
H33, O33
H33
J33
J33
K33
K33
L33
L33
L33
L33
L33, N33
N33
N33
N33
O33
O33
Recipes
1 10 minutes 10 minutes
14.8 14.8
33.9 33.9
25.5 25.5
461.3 461.3
65% 22% 13%
Smoked Salmon, Carrot, and Apple Salad
Smoked Salmon, Carrot, and Apple Saladweek 33 – day 1 – LUNCH
1 10 minutes 20 minutes
16.1 16.1
39.8 39.8
31.1 31.1
544.3 544.3
66% 23% 12%
Scrambled Eggs with Yogurt and Roasted Blueberries
Scrambled Eggs with Yogurt and Roasted Blueberriesweek 33 – day 1 – BREAKFAST
Ingredients
• 1/2 cup fresh blueberries
• 1 tablespoon butter
• 3 eggs
• 1/2 cup plain Greek yogurt
• Salt and pepper
Directions
Preheat oven to 400 degrees F. Line a baking sheet with parch-
ment and put the blueberries on it. Roast for 15-20 minutes
until berries are soft and have burst. While the blueberries are
roasting, heat the butter in a nonstick skillet. Add the eggs and
scramble until done. Season with salt and pepper. Serve the
blueberries over the yogurt alongside the eggs.
Week 33
Week 33
A33
B33
Ingredients• 1/4 cup grated carrots
• 1/4 apple, grated
• 1 tablespoon raisins
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 2 tablespoons Paleo mayonnaise
• 1 cup flaked smoked salmon
• Salt and pepper
DirectionsCombine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
2 10 minutes 20 minutes
30.5 15.2
82.7 41.1
66.9 33.4
1110.4 555.2
66% 24% 11%
Week 1Week 33Crunchy Sloppy Joe WrapsCrunchy Sloppy Joe Wrapsweek 33 – day 2– LUNCH E33
Ingredients• 2 tablespoons olive oil
• 1/4 cup chopped onions
• 1/4 cup chopped green peppers
• 1 clove garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon cumin
DirectionsHeat a skillet over medium heat. Add the olive oil, onions, and
peppers and cook until soft. Season with salt and pepper. Stir in
the garlic, chili powder, and cumin. Cook for 1 minute and add the
beef. Cook until beef is no longer pink and add the tomato sauce.
Simmer over medium heat for 10 minutes, until sauce is thick-
ened. Stir in the sunflower seeds. Serve in the cabbage leaves.
2 10 minutes 20 minutes
15.9 8
59.6 29.8
62.3 31.1
855 427.5
63% 29% 8%
Week 1
Ingredients
• 8 ounces ground beef
• 2 teaspoons hot sauce
• 1/4 cup crumbled blue cheese
• 1 tablespoon olive oil
Week 33
Blue Cheese Burgers with Celery Sticks and Apples
Blue Cheese Burgers with Celery Sticks and Applesweek 33 – day 1 – DINNER C33
Directions
Combine the beef, hot sauce, and blue cheese in a bowl. Season
with salt and pepper and form into two patties. Heat a skillet
over medium high heat and cook the burgers until browned on
both sides and done to your liking. Serve alongside the celery
sticks and apple slices.
• 8 celery sticks
• 1 green apple, cored and sliced
• Salt and pepper
• 8 ounces ground beef
• 1/2 cup tomato sauce
• 1/4 cup sunflower seeds
• 4 large, in tact cabbage leaves
• Salt and pepper
Smoked Turkey and Cranberry Scrambled Eggs
Smoked Turkey and Cranberry Scrambled Eggsweek 33 – day 3 – BREAKFAST
1 10 minutes 10 minutes
10.9 10.9
29.1 29.1
28.7 28.7
415.5 415.5
62% 27% 10%
Ingredients
• 1 tablespoon butter
• 3 eggs, beaten
• 2 slices smoked turkey breast, finely chopped
• 1 tablespoon dried cranberries
• 1/2 teaspoon dried sage
• Salt and pepper
DirectionsHeat the butter in a nonstick skillet over medium heat. Add the
eggs, turkey and cranberries, and scramble until cooked
through. Season with salt and pepper, and sprinkle with the
sage before serving.
Week 33G33
1 10 minutes 15 minutes
9.3 9.3
32 32
29.4 29.4
435.3 435.3
65% 27% 8%
Tuna Steaks with Olives and Broccoli
Tuna Steaks with Olives and Broccoliweek 33– day 2 – DINNER F33
Week 33
Ingredients• 1 4-ounce tuna steak
• 2 tablespoons olive oil
• 1 cup chopped broccoli
• 1 teaspoon lemon zest
• 1/4 cup mixed olives, finely chopped
• 1/2 teaspoon ground oregano
• Salt and pepper
DirectionsSeason the tuna with salt and pepper. Heat a skillet over medium heat and add the olive oil. Cook the tuna until done to your liking. Remove from pan and let rest. Put the broccoli in a bowl with a pinch of salt and a tablespoon of water. Cover and microwave for 3-4 minutes until tender. Toss with the lemon zest. Before serving, toss the olives with the oregano and spoon over the tuna. Serve with the broccoli.
1 10 minutes 10 minutes
7.5 7.5
26.8 26.8
27 27
375.3 375.3
64% 29% 7%
Ingredients
• 1 teaspoon butter
• 3 eggs
• 1/2 cup sliced strawberries
• 2 tablespoons crumbled goat cheese
• 1 tablespoon chopped fresh basil
• Salt and pepper
Week 33Strawberry and Goat Cheese OmeletStrawberry and Goat Cheese Omeletweek 33 – day 4– breakfast J33
DirectionsHeat the butter in a small skillet over medium low heat. 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.
Season the omelet with salt and pepper and add the strawber-
ries and goat cheese. Fold in half and continue cooking until
eggs are cooked through. Top with the basil before serving.
1 10 minutes 15 minutes
14 14
30.1 30.1
23.9 23.9
421.7 421.7
64% 23% 13%
Ingredients
• 4 ounces steak, cut into chunks
• 1/4 cup pineapple chunks
• 1 1/2 tablespoons sesame oil
• 1 tablespoon cider vinegar
• 1 teaspoon honey
• 1/2 cup finely shredded cabbage
• Salt and pepper
Directions
Preheat grill to medium high heat. Thread the beef and
pineapple onto skewers. Season with salt and pepper. Whisk
together the sesame oil, vinegar and honey and brush it over
the skewers. Grill until pineapple is charred and beef is cooked
through. Serve the warm skewers over the shredded cabbage.
Pineapple Steak Skewers with Cabbage
Pineapple Steak Skewers with Cabbageweek 33– day 3 – DINNER I33
Week 33
1 10 minutes 45 minutes
63% 25% 12%
Curried Chicken and Cauliflower Stuffed Eggplant
Curried Chicken and Cauliflower Stuffed Eggplantweek 33 – day 4 – dinner L33
Week 33
13.1 13.1
30.7 30.7
27.6 27.6
432.3 432.3
1 10 minutes 15 minutes
60% 29% 10%
Summer Arugula Salad with Peaches and Salmon
Summer Arugula Salad with Peaches and Salmonweek 33 – day 4 – lunch K33
Week 33
10.4 10.4
27.1 27.1
29.5 29.5
400.3 400.3
Ingredients
• 1 4-ounce salmon filet
• 2 cups arugula
• 1/2 cup sliced peaches
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 2 tablespoons crumbled goat cheese
• Salt and pepper
DirectionsPreheat broiler to high heat. Season the salmon with salt and
pepper and broil on both sides until browned and cooked
through, 4-5 minutes per side. Toss the arugula with the
peaches, olive oil and lemon juice and top with the broiled
salmon and goat cheese.
Ingredients• 1 small baby eggplant• 2 tablespoons olive oil• 1/4 cup chopped onions• 1 teaspoon grated ginger• 1/4 cup chopped cauliflower
DirectionsPreheat oven to 400 degrees F. Cut the eggplant in half length-wise and remove as much of the inside as you can without scooping away all of the flesh. Set on a baking sheet. Heat a skillet over medium heat and add the olive oil, followed by the scooped out eggplant, onions, and cauliflower. Cook until soft and add the ginger and curry powder. Stir and add the tomatoes and season with salt and pepper. Add the chicken and cover. Turn the heat down to low and cook for 5 minutes. Uncover and spoon the mixture into the hollowed out eggplant halves. Cover with foil and bake for 25-30 minutes until eggplant is tender. Remove and top with cilantro before serving.
• 1 teaspoon curry powder• 1/4 cup chopped tomatoes• 1 chicken breast, thinly sliced• 1 tablespoon chopped cilantro• Salt and pepper
1 10 minutes 10 minutes
12.9 12.9
34.2 34.2
31 31
474.9 474.9
64% 26% 11%
Ingredients• 2 tablespoons olive oil
• 6 ounces sea scallops
• 1/4 cup cubed avocado
• 1/2 cup halved cherry tomatoes
• 1 tablespoon lime juice
• 1 tablespoon chopped cilantro
• 1/4 teaspoon chili powder
• 1 cup baby spinach
• Salt and pepper
DirectionsHeat half the olive oil in a skillet over medium heat. Sear the scallops until well browned on both sides. Remove from pan and let cool. Toss with the avocado, tomatoes, remaining olive oil, lime juice, cilantro and chili powder. Season with salt and pepper and serve over the spinach.
Scallop and Avocado SaladScallop and Avocado Saladweek 33 – day 5 –lunch N33
Week 33
1 10 minutes 10 minutes
17.3 17.3
43.8 43.8
29.5 29.5
573.6 573.6
68% 20% 12%
Ingredients
• 4 strips bacon, chopped
• 3 eggs, beaten
• 2 tablespoons chopped dates
• 2 tablespoons sliced almonds
• Salt and pepper
DirectionsHeat a nonstick skillet over medium heat. Add the bacon and
cook until crisp. Stir in the eggs and scramble until cooked
through. Stir in the dates and almonds and season with salt
and pepper before serving.
Sweet and Savory Scrambled Eggs Sweet and Savory Scrambled Eggs week 33– day 5 – breakfastM33
Week 33
1 10 minutes 10 minutes
8.7 8.7
31.7 31.7
25.6 25.6
417.8 417.8
68% 24% 8%
Ingredients• 2 strips bacon, chopped
• 3 eggs, beaten
• 1 teaspoon Paleo mayonnaise
• 1 cup cherry tomatoes, halved
• 3 large iceberg lettuce leaves, in tact
• Salt and pepper
DirectionsHeat a nonstick skillet over medium heat. Add the bacon and
cook until crisp. Stir in the eggs and scramble until almost
cooked through. Season with salt and pepper and stir in the
mayo and tomatoes. Serve wrapped in the lettuce leaves.
BLT Breakfast WrapsBLT Breakfast Wrapsweek 33 – day 6 – breakfast D33
Week 33
Pork Tenderloin and Vegetable BowlPork Tenderloin and Vegetable Bowlweek 33 – day 5 – dinner
2 10 minutes 20 minutes
15.1 7.5
49 24.5
50.6 25.3
710.1 355
63% 29% 8%
Ingredients• 3 tablespoons olive oil• 8 ounces pork tenderloin, sliced• 1/2 cup chopped onions• 1/2 cup sliced red bell peppers• 1/2 cup sliced mushrooms• 1/2 cup sliced broccoli• 1 teaspoon thyme leaves• 3 tablespoons cider vinegar• Salt and pepper
DirectionsHeat the olive oil in a skillet over medium heat. Add the pork, cook until browned and remove from pan. Add the vegetables and continue cooking until tender. Stir in the thyme and season with salt and pepper. Add the pork back to the pan, followed by the vinegar. Continue cooking until pork is cooked through and serve.
O33Week 33
Ingredients• 2 tablespoons olive oil
• 6 ounces sea scallops
• 1/4 cup cubed avocado
• 1/2 cup halved cherry tomatoes
• 1 tablespoon lime juice
• 1 tablespoon chopped cilantro
• 1/4 teaspoon chili powder
• 1 cup baby spinach
• Salt and pepper
DirectionsHeat half the olive oil in a skillet over medium heat. Sear the scallops until well browned on both sides. Remove from pan and let cool. Toss with the avocado, tomatoes, remaining olive oil, lime juice, cilantro and chili powder. Season with salt and pepper and serve over the spinach.
1 10 minutes 20 minutes
7.3 7.3
36 36
31.9 31.9
479.9 479.9
67% 27% 6%
Ingredients• 1 4-ounce sirloin steak
• 1/2 cup roasted red peppers
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 teaspoon crushed red pepper flakes
• 1 cup chopped Romaine lettuce
• 1/4 cup shredded cheddar cheese
• Salt and pepper
Directions
Heat a grill to medium high heat and spray with cooking spray.
Season the steak with salt and pepper and grill until cooked to
your liking. Allow to cool and slice. Toss the steak with the
roasted peppers, olive oil, lemon juice and crushed red pepper.
Top the shredded Romaine with the salad and the cheese.
Roasted Pepper and Steak SaladRoasted Pepper and Steak Saladweek 33– day 6 – LUNCH H33
Week 33