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Week 12

PerfectMeal Plans

Meal Plan Week 12

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Curried Spinach Scramble

Leftovers from B12

Steak, Eggs, and Sweet Potatoes

Avocado and Sweet Potato Skillet

Apple and Breakfast Meat Scramble

Bacon and Root Vegetable Scramble

Reward Day, Eat What You Would Like!

Taco Salad with Fried Eggs

Leftovers from C12

Wilted Spinach ChickenSalad

Mediterranean ShrimpSalad Wraps

Thai Chicken and Cashew Salad

Chopped Chicken Salad


Meatloaf Muffins Topped with Mashed Cauliflower

Creamy Garlic Sauteed Chicken and Broccoli

Leftovers from F12

Almond Crusted Chicken Salad

Sausage and Zucchini Skillet

Shrimp and Chicken Fajita Skillet


A12 B12 C12

F12A1 C12

H12G12 F12

J12 K12 L12

M12 N12 O12

D12 E12 I12

B12

Shopping List Week 12

2 dozen eggs (organic, cage-free)

MEALSREFRIGERATOR ITEMSA12, B12, C12, D12, G12, H12,J12, K12, L12, M12

2 1/2 Chicken breasts (boneless, skinless)

1 3/4 cups cooked Chicken breast

6 oz Turkey Italian sausage

1 lb Ground beef

1/4 Sirloin steak

13 slices Bacon

6 large Shrimp

2 Turkey breakfast sausage links

MEAT, FISH, POULTRY MEALS

F12, I12, L12

FRESH HERBS AND PRODUCE MEALSPANTRY ITEMS MEALS

19 tbsp Olive oil B12, C12, D12, E12, F12, G12,I12, K12, L12, N12, O12

1/2 cup Zucchini

1/4 Avocado

1/2 cup Sweet potato

1 cup Cauliflower

1/2 cup Green bell peppers

1 cup Broccoli

O12

J12

G12, J12

C12

E12, I12

F12

3 tbsp Lemon juice (raw)

2 large Onions

1/2 cup Red bell peppers

4 cups Baby spinach

1 tbsp Sun-dried tomatoes

4 cherry Tomatoes

1/2 Turnip

2 tbsp Lime juice (raw)

1 tbsp Fresh Basil

3 cloves Garlic

1/2 cup Apples

1 1/2 Roma tomatoes

1/2 cup Carrots

1 tbsp Fresh cilantro

1/2 Parsnip

11 Romaine leaves, or Green leaf K12

E12, F12, K12

A12, F12, G12, I12. L12, O12

3 tbsp Paleo Mayonnaise

1 tbsp Balsamic Vinegar

1/4 cup Stewed Tomatoes (canned)

1 oz Cashew nuts

1/2 cup Coconut milk (canned)

3 tbsp Chili powder

Salt and Pepper

1/4 cup Ground almonds

1 can (4.5 oz) Shrimp

1 tbsp Curry powder

1/2 tsp Cumin

1 tsp Honey

1 tbsp Coconut oil

1 tsp Dijon-style Mustard

3 tbsp Red wine vinegar

1/4 cup Salsa

1 tsp Oregano

K12

L12

O12

N12

C12, F12

B12, I12, J12

*all to taste

L12

K12

A12

I12

H12

A12

H12

H12

B12

O12

C12

K12

I12, N12

A12, H12

K12

E12

D12

N12, B12

O12

C12, F12

M12

B12, E12

D12, N12

N12

D12

H12, N12

O12

B12, C12

G12

I12

M12

D12, F12, H12,J12, M12

2 tbsp Almond flour

1 jumbo Olive

11 cups Shredded lettuce B12, L12, N12, E12

Week 12

Week 12

2 5 minutes 10 minutes

18.7 9.3

74.7 37.4

70.7 35.3

1022.1 511

65% 27% 8%

Taco Salad with Fried EggsTaco Salad with Fried Eggsweek 12 – day 1 – LUNCH


9.9 9.9

31.3 31.3

23.2 23.2

401.1 401.1

68% 22% 10%

Curried Spinach ScrambleCurried Spinach Scrambleweek 12 – day 1 – BREAKFAST

Ingredients

• 1 tablespoon Coconut oil

• 1/4 cup chopped Onions

• 1 tablespoon Curry powder

• 1 cup baby Spinach

• 3 Eggs

• Salt and pepper

Directions

Heat a small skillet over medium heat. Add the coconut oil,

followed by the onions. Cook for 3-4 minutes and add the

curry powder. Cook for 30 more seconds, add the spinach

and stir. Add the eggs and scramble until cooked through.

Season with salt and pepper and serve.

A12

B12

Ingredients

• 8 ounces Ground beef

• 1 teaspoon Chili powder

• 4 cups chopped Lettuce

• 1 Tomato, chopped

DirectionsHeat a skillet over medium heat. Add the ground beef and

cook until no longer pink. Add the chili powder and season

with salt and pepper. Drain. Combine half the lettuce, toma-

toes, and salsa on a plate. Drizzle with the lime juice and top

with half the ground beef. Reheat the skillet and add the

olive oil. Add one egg and fry to your liking. Add it to the

salad. Refrigerate remaining beef and vegetables for anoth-

er salad and simply cook the second egg when ready to

serve.

• 1/4 cup Salsa

• 1 tablespoon Lime juice

• 2 tablespoons Olive oil

• 2 Eggs

Week 12

Week 12


14.3 7.1

72.2 36.1

71.6 35.8

991.1 495.5

65% 29% 6%

Directions

Add the ground beef, almond flour and eggs and season with

salt and pepper. Spray a muffin tin with cooking spray. Divide

the mixture between four cups. Bake for 25-30 minutes

until meat is cooked through. While the meatloaves are

cooking, put the cauliflower in a microwavable bowl with a

few drops of water. Cover and cook for 4-5 minutes, until

tender. Remove from microwave and add the coconut milk.

Season with salt and pepper and mash with a fork until

smooth. When meatloaf muffins are done, top with the

mashed cauliflower and serve.


Meatloaf Muffins Topped with Mashed Cauliflowerweek 12 – day 1– DINNER C12


14.3 7.1

72.2 36.1

71.6 35.8

991.1 495.5

65% 29% 6%

Ingredients• 1 tablespoon Olive oil


• 1 clove Garlic, minced

• 1/2 pound Ground beef

• 2 tablespoons Almond flour

• 2 tablespoons Coconut milk

• 2 Eggs

• 1 cup chopped Cauliflower

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Heat a skillet over medium heat. Add the olive oil and the onions and cook until soft. Add the garlic and cook for another minute. Transfer to a bowl and let cool slightly.


Meatloaf Muffins Topped with Mashed Cauliflowerweek 12 – day 1– DINNER C12

Continues below

Week 12

Week 12Steak, Eggs, and Sweet PotatoesSteak, Eggs, and Sweet Potatoesweek 12– day 3 – BREAKFAST


11.8 11.8

31.7 31.7

34.4 34.4

467 467

69% 21% 10%

Ingredients



• 1/4 cup cubed Sweet potatoes

• 2 ounces Sirloin steak, cubed

• 3 Eggs

• Salt and pepper

DirectionsHeat the olive oil in a large skillet over medium high heat.

Add the onions and sweet potatoes and cook until potatoes

are tender, about 6 minutes. Add the steak and cook until

browned on all sides. Season with salt and pepper. Make

three wells in the steak and vegetables and crack the eggs

inside. Cook until eggs and steak are cooked to your liking.

G12


15.2 7.6

72 36

67 33.5

968.8 484.4

66% 27% 7%

Creamy Garlic Sautéed Chicken and Broccoli

Creamy Garlic Sautéed Chicken and Broccoliweek 12– day 2 – DINNER F12

Ingredients• 3 tablespoons Olive oil


• 2 cloves Garlic, minced

• 1 Chicken breast, chopped

• 1 cup chopped Broccoli

• 1/4 cup Coconut milk

• 4 slices Bacon, cooked and crumbled

DirectionsHeat the olive oil over medium heat. Add the onions and

cook until soft. Add the garlic and chicken and cook until

chicken is browned on all sides. Add the broccoli and cook

until tender, about 5 minutes. Add the coconut milk and

lemon juice. Simmer for 5 more minutes. Stir in the broccoli,

sprinkle the bacon on top, and serve.

• 1 tablespoons Lemon juice

• Salt and pepper

Week 12

Week 12


13.9 13.9

36.8 36.8

27.1 27.1

486.3 486.3

67% 22% 11%

Ingredients

• 3 strips Bacon, chopped

• 1/4 cup Sweet potato cubes

• 1 tablespoon Chili powder

• 3 Eggs, beaten

• 2 tablespoons cubed Avocado

• Salt and pepper

Avocado and Sweet Potato SkilletAvocado and Sweet Potato Skilletweek 12 – day 4 – breakfast J12

DirectionsHeat a skillet over medium heat. Add the bacon and sweet

potatoes and cook until potatoes are tender and bacon is

crisp. Stir in the chili powder and season with salt and

pepper. Add the eggs and cook until set. Top with the avoca-

do cubes and serve.


10.9 10.9

28.7 28.7

30.4 30.4

433.3 433.3

61% 29% 10%

Ingredients• 3 strips Bacon, chopped

• 3 tablespoons Red wine vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon Honey

• 3 cups Baby spinach

• 1/4 cup chopped and cooked Chicken breast

• 2 hardboiled Eggs, quartered

DirectionsHeat a small skillet over medium heat. Add the bacon and

cook until crisp. Remove the bacon from the pan with a

slotted spoon, leaving the fat in the pan. Stir in the vinegar,

mustard and honey. Stir until warmed through. Toss the

dressing with the spinach until wilted and top with the

cooked chicken and eggs. Sprinkle with the bacon and serve.

Wilted Spinach Chicken SaladWilted Spinach Chicken Saladweek 12– day 3 – LUNCH H12

Week 12

Week 12


66% 24% 10%

Almond Crusted Chicken SaladAlmond Crusted Chicken Saladweek 12– day 4 – DINNER L12

16.8 16.8

47.8 47.8

39.3 39.3

643.9 643.9


62% 26% 12%

Mediterranean Shrimp Salad WrapsMediterranean Shrimp Salad Wrapsweek 12– day 4 – lunch K12

16.5 16.5

36.9 36.9

34.3 34.3

533 533

Ingredients

• 1 (4.5 ounce) can Shrimp, drained

• 1 Jumbo olive, chopped

• 1 tablespoon chopped Sun dried tomatoes

• 3 tablespoons Paleo mayonnaise

• 1 tablespoon Olive oil

• 1 tablespoon Lemon juice

• 1 hard boiled Egg, finely chopped

• 3 large Lettuce leaves, in tact

• Salt and pepper

Directions

Combine all ingredients except the lettuce leaves in a bowl.

Mix well and season with salt and pepper. Serve in the

lettuce leaves.

Ingredients

• 1/4 cup ground Almonds

• 1 Egg, beaten

• 1 Chicken breast

• 2 cups shreeded Lettuce


• 1 tablespoons Balsamic vinegar

Directions

Preheat oven to 400 degrees F. Season the ground almonds

with salt and pepper. Coat the chicken breast in the egg,

followed by the almonds. Lay on a sheet pan and bake for

20-25 minutes, until browned and cooked through. Top the

lettuce with the vegetables and the cooked chicken breast.

Drizzle with oil and vinegar and serve.

• 1/4 cup sliced Onion

• 4 Cherry tomatoes

• Salt and pepper

Week 12

Week 12


15.4 15.4

42.2 42.2

28 28

541.3 541.3

69% 20% 11%

Ingredients• 1 cup chopped Lettuce

• 1/4 cup shredded Carrots

• 1/4 cup sliced Red bell peppers

• 1/2 cup cooked and chopped Chicken breast

• 2 tablespoons raw Cashews

• 1 tablespoon chopped Cilantro


• 1 tablespoon Lime juice

Directions

Top the lettuce with the carrots, bell peppers, chicken

breast, cashews, and cilantro. Drizzle with the olive oil and

lime juice, and serve.

Thai Chicken and Cashew SaladThai Chicken and Cashew Saladweek 12– day 5 – LUNCH N12


11 11

32.3 32.3

31.3 31.3

459.6 459.6

63% 27% 10%

Ingredients

• 1 strip Bacon, chopped

• 2 Turkey breakfast sausage links, chopped

• 1/2 cup chopped Apples

• 3 Eggs, beaten

• Salt and pepper

Directions

Heat a non-stick skillet over medium heat. Add the bacon

and sausage and cook until browned. Add the apples, contin-

ue cooking until soft. Add the eggs and scramble until

cooked. Season with salt and pepper and serve.

Apple and Breakfast Meat ScrambleApple and Breakfast Meat Scrambleweek 12– day 5 – BREAKFAST M12

Week 12

Week 12


7.3 7.3

37.7 37.7

31.4 31.4

492.9 492.9

69% 25% 6%

Ingredients• 1 teaspoon Olive oil

• 2 tablespoons finely chopped Carrots

• 2 tablespoons finely chopped Turnips

• 2 tablespoons finely chopped Parsnips

• 2 strips Bacon, chopped

• 4 Eggs

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Toss the vegetables with the

olive oil and lay on a parchment lined baking sheet. Roast for

15-20 minutes, until tender. When veggies are done, heat a

skillet over medium heat, and add the bacon. Cook until

crisp and add the eggs and cooked vegetables. Stir until eggs

are cooked, season with salt and pepper and serve.

Bacon and Root Vegetable ScrambleBacon and Root Vegetable Scrambleweek 12 – day 6 – BREAKFAST D12

Sausage andZucchini SkilletSausage andZucchini Skilletweek 12– day 5 – DINNER


16.9 16.9

42.1 42.1

27.1 27.1

544.9 544.9

68% 20% 12%


• 6 ounces Turkey Italian sausages, chopped

• 2 tablespoons chopped Onions

• 1/2 cup chopped Zucchini

• 1 teaspoon dried Oregano

• 1/4 cup stewed Tomatoes

• 1 tablespoon fresh chopped Basil

• Salt and pepper

DirectionsHeat a skillet over medium heat. Add the olive oil and the

sausage and cook until browned. Add the onions and zucchi-

ni and cook until soft. Add the tomatoes and oregano.

Season with salt and pepper and cook until heated through.

Top with the basil and serve.

O12

Week 12

Week 12


7.7 7.7

30.2 30.2

22.4 22.4

387.7 387.7

69% 23% 8%


• 1/2 Chicken breast, sliced

• 1/4 cup sliced Onion

• 1/4 cup sliced Red bell pepper

• 1/4 cup sliced Green bell pepper

• 1 teaspoon Chili powder

• 1/2 teaspoon ground Cumin

• 6 large Shrimp, peeled and deveined

• Salt and pepper

DirectionsHeat the olive oil in a large skillet. Add the chicken and cook

until browned. Add the onions and peppers and cook until

soft. Add the spices and 1/4 cup water. Simmer for 5

minutes. Add the shrimp and cook until pink, about 3-4

more minutes. Serve.

Shrimp and Chicken Fajita SkilletShrimp and Chicken Fajita Skilletweek 12– day 6 – DINNER I12


10.4 10.4

45.3 45.3

37.5 37.5

593.9 593.9

68% 25% 7%

Ingredients

• 4 cups shredded Lettuce

• 1/4 cup chopped Tomatoes

• 1/4 cup chopped Green bell peppers

• 1 cup cooked and chopped Chicken breast


• 1 tablespoon Lemon juice

• Salt and pepper

Directions

Toss the lettuce with the vegetables, and top with the

chopped chicken. Drizzle with the olive oil and lemon juice

and season with salt and pepper.

Chopped Chicken SaladChopped Chicken Saladweek 12– day 6 – LUNCH E12

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