perfect meal plansperfectmealplans.s3.amazonaws.com/new-week32-ksn.pdf · day 1 breakfast lunch...

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


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


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


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.


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.


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


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


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


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.


11 11

36 36

35.1 35.1

501.2 501.2

64% 28% 8%

Ingredients

• 1 cup shredded cabbage



• 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


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


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



• 1/4 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.


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


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


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 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


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


8.3 8.3

32.8 32.8

28.7 28.7

440.2 440.2

67% 26% 7%

Ingredients


• 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

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