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PerfectMealPlansWeek 35

Meal Plan Week 35

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Baked Eggs with Tomatoes and Parmesan

Spring Vegetable Breakfast Wraps

Avocado and Cottage Cheese Omelet

Spinach and Garlic Breakfast Noodles

Ham and Cheddar Quiche

Leftovers from M35

Cheat Day – Eat What You Would Like!

Easy Nicoise Salad

Almond Crusted Scallops and Asparagus

Antipasto Salad with Poached Eggs

Chilled Cucumber Soup with Shrimp

Sweet and Spicy Tropical Chicken Salad

Leftovers from N35


Bison Burger with Fried Egg and Quick Slaw

Broccoli and Cheddar Turkey Burger

Crab and Noodle Soup

Honey and Cumin Roasted Chicken Thighs with Buttered

Leftovers from L35

Char Grilled Italian Chicken and Vegetable Kabobs


A35 B35 C35

F35A1 E35

H35G35 I35

J35 K35 L35

M35 N35 L35

M35 N35 O35

D35

Shopping List Week 35

PANTRY ITEMS MEALS

B35, C35, E35, F35, H35, I35, J35, K35, L35, M35, O35

Salt and Pepper

1 cup Extra virgin olive oil

1 tsp Heavy cream

1/2 cup Tuna (canned)

1/4 cup White vinegar

1 tbsp Dijon-style mustard

1 tsp Celery seed

1/4 tsp Cayenne papper

1/2 tsp Garlic powder

1/4 tsp Onion powder

1/2 cup Almonds

1/4 cup Roasted red peppers

1 tbsp Red wine vinegar

1/4 tsp Ground oregano

1/2 tbsp Sun-dried tomatoes

1 cup Chicken broth

2 tbsp Honey

1 cup Shrimp (canned)

1/2 tsp Ground cumin

1 tbsp Balsamic vinegar

1/2 tsp Dried rosemary

A35

B35

B35, C35, K35

B35, E35, O35

C35

C35

C35, F35

C35

E35, N35

H35

H35

H35

H35

I35

K35, L35

K35

L35

O35

O35

FRESH HERB AND PRODUCE MEALS1 Tomato

1/4 cup Basil leaves

1/2 cup Green beans

6 cups Romain lettuce

1/2 cup Cherry tomatoes

12 Olives

1/2 tbsp Capers

1/2 tbsp Shallots

4 cloves Garlic

1 cup and 2 large leaves Cabbage

1/4 cup Radish

1/4 cup Pea pods

1/4 cup Strawberries

8 Asparagus spears

1 tbsp Lemon juice

1/4 cup Broccoli

1/4 cup Apples

1/4 cup Avocado

1/2 cup Artichoke hearts

2 cups Onions

1 tsp Thyme leaves

1 medium Zucchini

1 tbsp Green onions

1 cup Baby spinach

1/4 cup Raspberries

1/2 large Cucumber

1 tsp Dill leaves

2 cups Cauliflower

1/2 cup Pineapple

1/4 cup Coconut

1 Jalapeno pepper

4 large Green lettuce leaves

1/4 Red bell pepper

1 cup Button mushrooms

A35

A35, J35, O35

B35

B35, F35, H35

B35

B35, H35

B35

B35

B35, I35, J35, O35

C35, D35

D35

D35

D35

E35

E35

F35

F35

G35

H35

I35, K35, M35, O35

I35

I35, J35

I35

J35

J35

K35

K35

L35

N35

N35

N35

N35

O35

O35

All to taste

MEAT, FISH, POULTRY MEALS

1 Anchovy

1/4 lb Ground buffalo

1/4 lb Bay scallops

1/4 lb Ground turkey

12 Pepperoni slices

3/4 cup Crab meat

6 Chicken thighs

6 slices Ham

2 1/2 cups Chicken breast (cooked)

B35

C35

E35

F35

H35

I35

L35

M35

N35, O35

Week 35

MEALSREFRIGERATOR ITEMSA35, B35, C35, D35, F35, G35, H35, J35, M35

24 Eggs (organic, cage-free preferable)

1/4 cup Butter

2 tbsp Parmesan cheese

3/4 cup Cheddar cheese

1/2 cup Cottage cheese

1 oz Mozzarella cheese

1/2 (6 oz) container Plain Greek yogurt

1/2 cup Milk

A35, D35, G35, L35

A35

F35, M35

G35

H35

K35

M35

Shopping List (Cont.)

Recipes

1 10 minutes 10 minutes

13.4 13.4

36.7 36.7

30.7 30.7

500.4 500.4

65% 24% 11%

Easy Nicoise SaladEasy Nicoise Saladweek 35 – day 1 – LUNCH


7.1 7.1

29.2 29.2

26.5 26.5

392 392

66% 27% 7%

Baked Eggs with Tomatoes and Parmesan

Baked Eggs with Tomatoes and Parmesanweek 35 – day 1 – BREAKFAST

Ingredients• 1 teaspoon butter

• 3 eggs

• 1 tablespoon heavy cream

• 1 tomato, sliced

• 2 tablespoons grated Parmesan cheese

• 1 tablespoon finely chopped basil leaves

• Salt and pepper

Directions

Preheat oven to 400 degrees F. Melt the butter inside a small

casserole dish. Crack the eggs in the dish and drizzle the cream

over top. Season with salt and pepper and add the tomato slices

over top. Sprinkle with the cheese. Bake for 15-20 minutes,

until eggs are set and top is browned. Sprinkle with the chopped

basil leaves before serving.

Week 35

Week 35

A35

B35

Ingredients• 1/2 cup chopped green beans

• 2 cup shredded Romaine lettuce

• 1/2 cup halved cherry tomatoes

• 1/2 cup canned tuna, drained

• 6 olives, pitted

• 1 hard boiled egg, quartered

• 2 tablespoons olive oil

• 1 tablespoon white vinegar

DirectionsBring a pot of salted water to a boil. Add the green beans and cook for 2 minutes. Drain and run under cold water until cool. Toss the beans with the lettuce, tomatoes, olives, tuna, and hard boiled eggs. Combine the remaining ingredients in a jar and shake until well combined. Toss with the salad and serve.

• 1 anchovy, finely chopped

• 1/2 tablespoon capers, chopped

• 1/2 tablespoon finely chopped shallots

• 1 teaspoon Dijon mustard

• 1 clove garlic, minced

• 1/4 teaspoon salt

• 1/4 teaspoon pepper


11 11

28.5 28.5

23.2 23.2

385.9 385.9

65% 24% 11%

Week 1Week 35Spring Vegetable Breakfast WrapsSpring Vegetable Breakfast Wrapsweek 35 – day 2– Breakfast D35

Ingredients• 1 tablespoon butter

• 3 eggs, beaten

• 1/4 cup finely chopped radishes

• 1/4 cup finely chopped pea pods

• 2 large cabbage leaves, in tact

• 1/4 cup sliced strawberries

• Salt and pepper

DirectionsHeat the butter in a nonstick skillet. Add the eggs and

season with salt and pepper. Scramble until cooked through

and stir in the radishes and pea pods. Serve wrapped in the

cabbage leaves with the strawberries on the side.


7.9 7.9

34.8 34.8

31.9 31.9

470.5 470.5

65% 28% 7%

Week 1

Ingredients• 1 cup shredded cabbage


• 1 tablespoon white vinegar

• 1 teaspoon celery seed

• 1/4 pound ground buffalo

• 1/4 teaspoon cayenne pepper

• 1/4 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1 egg

• Salt and pepper

Week 35

Bison Burger with Fried Egg and Quick Slaw

Bison Burger with Fried Egg and Quick Slawweek 35 – day 1 – DINNER C35

DirectionsToss the cabbage with 1/2 tablespoon olive oil, the vinegar, and

celery seed. Season with salt and pepper and set aside. Combine

the buffalo, cayenne, garlic powder, and onion powder with a

pinch of salt and pepper and form into a patty. Heat 1/2 table-

spoon olive oil in a skillet and cook the burger until done.

Remove and add to the slaw. Heat remaining oil in the same

skillet and fry the egg to your liking. Season with salt and pepper

and serve over top of the burger and slaw.

Broccoli and Cheddar Turkey Burger

Broccoli and Cheddar Turkey Burgerweek 35 – day 2 – DINNER


9.8 9.8

38.2 38.2

35.9 35.9

522.9 522.9

65% 27% 8%

Ingredients

• 1/4 cup chopped broccoli

• 1/4 pound ground turkey

• 1 egg

• 1/4 cup shredded cheddar cheese


DirectionsPut the broccoli in a food processor and pulse until finely

chopped. Put in a bowl with the turkey, egg, cheese, and garlic

powder. Season with salt and pepper and form into a patty.

Heat the olive oil in a skillet over medium heat and cook the

burger until done. Serve over the lettuce with the apples on

the side.

Week 35F35


15.8 15.8

40.1 40.1

27.8 27.8

516 516

67% 21% 12%

Almond Crusted Scallops and Asparagus

Almond Crusted Scallops and Asparagusweek 35– day 2 – LUNCH E35

Week 35

Ingredients

• 1/4 pound bay scallops, patted dry with paper towels


• 1/4 cup ground almonds


• 8 asparagus spears, trimmed

• 1 tablespoon lemon juice

• Salt and pepper

DirectionsCoat the scallops with the mustard and roll in the ground almonds. Heat a skillet over medium high heat and add the oil. Sear the scallops until browned on both sides, about 2 minutes per sides. Before serving, shave the asparagus into thin strips with a vegetable peeler and toss with the lemonjuice and a pinch of salt and pepper. Serve with the scallops.

• 2 cups shredded Romaine lettuce

• 1 tablespoon olive oil

• 1/4 cup apple slices

• Salt and pepper


18.9 18.9

45 45

30.1 30.1

589.3 589.3

67% 20% 13%

Ingredients• 2 cups shredded Romaine lettuce• 6 olives, pitted• 12 pepperoni slices• 1/4 cup chopped roasted red peppers• 1/2 cup artichoke hearts• 1 ounce fresh mozzarella cheese, cut into pieces

• 1/2 tablespoon chopped sun-dried tomatoes• 1 tablespoon olive oil• 1 tablespoon red wine vinegar• 2 eggs• 1/4 teaspoon ground oregano

Week 35Antipasto Salad with Poached EggsAntipasto Salad with Poached Eggsweek 35 – day 3– LUNCH H35

DirectionsToss the lettuce, olives, pepperoni, roasted peppers, artichokes, cheese, and sundried tomatoes in a bowl with the oil and vinegar. 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. Sprinkle with the oregano before serving.


8.7 8.7

36.5 36.5

35.4 35.4

499.5 499.5

65% 28% 7%

Ingredients

• 1 tablespoon butter

• 3 eggs, beaten

• 1/2 cup cottage cheese

• 1/4 cup cubed avocado

• Salt and pepper

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. Top with the cottage cheese and season with salt and pepper. Fold over carefully and continue cooking until eggs are done. Top with the diced avocado and serve.

Avocado and Cottage Cheese Omelet

Avocado and Cottage Cheese Omeletweek 35– day 3 – breakfastG35

Week 35


63% 27% 10%

Spinach and Garlic Breakfast NoodlesSpinach and Garlic Breakfast Noodlesweek 35 – day 4 – breakfast J35

Week 35

9 9

24 24

23.3 23.3

338.2 338.2


66% 25% 9%

Crab and Noodle SoupCrab and Noodle Soupweek 35 – day 3 – dinner I35

Week 35

8.1 8.1

28.8 28.8

24.6 24.6

388.9 388.9

Ingredients• 2 tablespoons olive oil• 1/4 cup chopped onions• 1 clove garlic, minced• 1 teaspoon fresh thyme leaves• 1 cup chicken broth• 1/2 zucchini, sliced into noodles on a spiral slicer• 3/4 cup cooked crab meat• 1 tablespoon chopped green onions• Salt and pepper

DirectionsHeat the olive oil in a small saucepan and add the onions. Cook until soft, add the garlic and thyme, and season with salt and pepper. Cook for 1 minute and add the chicken broth and 1 cup water. Bring to boil. Reduce heat to a simmer and simmer for 5 minutes. Stir in the noodles and the crab and simmer until heated through. Top with the green onions before serving.

Ingredients• 1/2 tablespoon olive oil• 1 clove garlic, minced• 1 cup baby spinach• 1/2 zucchini, sliced on a spiral slicer• 3 eggs• 1 tablespoon chopped fresh basil leaves• 1/4 cup fresh raspberries• Salt and pepper

DirectionsHeat the olive oil in a skillet over medium heat. Add the garlic and cook for 1 minute. Add the spinach and cook for another minute. Stir in the zucchini noodles and cook until warm. Season with salt and pepper. 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. Top with the basil leaves and serve with the raspberries on the side.

Ingredients

• 1/4 cup chopped broccoli

• 1/4 pound ground turkey

• 1 egg

• 1/4 cup shredded cheddar cheese


DirectionsPut the broccoli in a food processor and pulse until finely

chopped. Put in a bowl with the turkey, egg, cheese, and garlic

powder. Season with salt and pepper and form into a patty.

Heat the olive oil in a skillet over medium heat and cook the

burger until done. Serve over the lettuce with the apples on

the side.


28.7 14.3

80.7 40.3

86 43

1177.5 588.8

61% 29% 10%

Ingredients• 6 chicken thighs


• 1 tablespoon honey

• 1/2 teaspoon ground cumin

• 2 cups chopped cauliflower florets

• 2 tablespoons butter

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Toss the chicken thighs with the olive oil, honey, and cumin. Season with salt and pepper and lay on a baking sheet. Roast until chicken is browned and cooked through, 30-35 minutes. When chicken is done, put the cauli-flower in a microwave bowl with the butter and season with salt and pepper. Cover, and cook for 5-6 minutes, until tender. Stir and serve alongside the chicken thighs.

Honey and Cumin Roasted Chicken Thighs with Buttered

Honey and Cumin Roasted Chicken Thighs with Butteredweek 35 – day 4 – dinner L35

Week 35


18.1 18.1

37.5 37.5

34.6 34.6

549.6 549.6

62% 25% 13%

Ingredients• 1/2 large cucumber, sliced• 2 tablespoons olive oil• 1/4 cup chopped onions• 1 teaspoon dill leaves• 1/2 6-ounce container plain Greek yogurt• 1 tablespoon white vinegar• 1 teaspoon honey• 1 cup canned shrimp, drained• Salt and pepper

DirectionsPut the cucumber, olive oil, onions, dill, yogurt, vinegar, and honey in a blender with a cup of water. Blend until smooth. Season with salt and pepper and transfer to a bowl. Stir in the shrimp, cover, and chill for at least 2 hours. Serve chilled.

Chilled Cucumber Soup with ShrimpChilled Cucumber Soup with Shrimpweek 35– day 4 – lunch K35

Week 35


23.4 11.7

60.4 30.2

51.8 25.9

826.8 413.4

64% 25% 11%

Ingredients• 1 cup cooked and cubed chicken breast

• 1/2 cup diced pineapple

• 1/4 cup shredded coconut

• 1/4 cup sliced almonds

• 1 jalapeño pepper, seeded and minced

• 3 tablespoons Paleo mayonnaise

• 4 large, in tact lettuce leaves

• Salt and pepper

DirectionsCombine all ingredients except lettuce leaves in a medium bowl

and season with salt and pepper. Mix well and chill until ready to

serve. Serve wrapped in the lettuce.

Sweet and Spicy Tropical Chicken Salad

Sweet and Spicy Tropical Chicken Saladweek 35 – day 5 – lunch N35

Week 35

Ham and Cheddar QuicheHam and Cheddar Quicheweek 35 – day 5 – breakfast


17.8 8.9

86.9 43.5

88.2 44.1

1207.6 603.8

65% 29% 6%

Ingredients• 2 tablespoons olive oil• 1/2 cup chopped onions• 6 slices ham• 6 eggs• 1/2 cup milk• 1/2 cup shredded cheddar• Salt and pepper

DirectionsPreheat oven to 350 degrees F. Heat a medium oven proof skillet over medium heat. Add the olive oil and the onions and cook until soft. Season with salt and pepper and transfer to a bowl and let cool slightly. Carefully lay the ham slices in the pan, covering the entire surface. Beat the eggs and the milk and pour over the onions. Stir and transfer the mixture to the skillet. Top with the cheese and bake until eggs are set, 15-20 minutes. Slice and serve warm.

M35Week 35


12.4 12.4

30.9 30.9

29.3 29.3

442.6 442.6

63% 26% 11%

Ingredients


• 1 tablespoon balsamic vinegar

• 1/2 teaspoon dried rosemary

• 1 tablespoon finely chopped basil leaves


• 1 clove garlic, minced

DirectionsCombine the olive oil, vinegar, rosemary, garlic, basil leaves, and mustard in a small bowl. Thread the chicken and vegetables on skewers, lay in a casserole dish and pour the marinade over top. Cover and refrigerate for 2 hours. When ready to cook, preheat a gas or charcoal grill to medium high heat. Grill the kabobs until chicken is cooked through and vegetables are charred.

Char Grilled Italian Chicken and Vegetable Kabobs

Char Grilled Italian Chicken and Vegetable Kabobsweek 35– day 6 – dinner O35

Week 35

• 1 chicken breast, cut into bite sized pieces

• 1/4 red onion, cut into bite sized pieces

• 1/4 red bell pepper, cut into

bite sized pieces

• 1 cup whole button mushrooms

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