perfect meal plansperfectmealplans.s3.amazonaws.com/new-week33-gfb.pdf · 2015. 5. 8. · meal plan...

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


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


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


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.


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.


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


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


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.


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.


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


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


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



• 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


12.9 12.9

34.2 34.2

31 31

474.9 474.9

64% 26% 11%


• 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


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


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


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


• 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.


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



• 1/4 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

perfect meal plansperfectmealplans.s3.amazonaws.com/new-week33-gfb.pdf · 2015. 5. 8. · meal plan...

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