week 6perfectmealplans.s3.amazonaws.com/new-week6-al6.pdf · 2014-12-31 · week 6 week 6 2 10...

Week

6

Meal Plan Week 6

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Italian Baked Eggs with Olives and Tomatoes

Leftovers from B6

Vegetable Frittata with FetaCheese

Sautéed Brussels Sprouts and Mushrooms with Fried Eggs

Asparagus Spinach and Bacon Omelette

Baked Eggs with Crispy Ham

Reward Day, Eat What You Would Like!

Tangy Egg Salad with Avocado and Cilantro

Leftovers from C6

Creamy Chive Chicken Salad with Bacon

Herb Roasted Chicken withRoasted Vegetables

Beef and Vegetable StuffedZucchini

Thai Chicken Salad


Balsamic Roasted Chicken and Vegetables

Homemade Turkey Sausage Patties with Sautéed Sweet Potatoes

Leftovers from F6

Grilled Tuna and VegetableKebabs

Pan Seared Salmon Filet with Wilted Garlic Spinach

Bacon Wrapped Chicken and Cabbage


A6 B6 C6

F6A1 C6

H6G6 F6

J6 K6 L6

M6 N6 O6

D6 E6 I6

B6

Shopping List Week 6

19 Eggs(organic, cage-free preferable)

MEALSREFRIGERATOR ITEMS

PANTRY ITEMS MEALS

A6, B6, D6, E6, F6, G6, J6,

1 tbsp Dijon-style mustard

1 tsp Red wine vinegar

1 tbsp Oyster sauce

1 tbsp Soy sauce

2 tsp Old bay seasoning

1/4 cup Almond flour

Salt and Pepper

1 tbsp Balsamic vinegar

All to taste

C6

I6

H6

E6

E6

L6

F6

21 tbsp Extra Virgin Olive oil C6, D6, E6, F6, G6,H6, I6, J6, K6,L6,M6, N6, O6

A6

B6, E6, H6

G6

2 tsp Unsalted butter

6 tbsp Paleo mayonnaise

1/4 cup Feta cheese; crumbled

FRESH HERBS AND PRODUCE MEALS

2 tbsp Basil

1 cup Cabbage

3 tbsp Shallots

1/2 Lemon (for juice)

½ tbsp Fresh rosemary

1/2 tsp Thyme

1/2 Avocado

½ tbsp Chives

1 cup Shredded Romaine lettuce

2 tbsp Lime juice

4 spears Asparagus

1/2 cup Broccoli

3/4 cup Carrots

1/4 cup Fresh cilantro

7 cloves Garlic (minced)

3 Lettuce leaves

2 ¼ cups Mushrooms

3 Onions

1/4 cup Green Onions

2 ¼ cup Red bell pepper

4 ½ cup Spinach

2 large Zucchinis

1/2 cup Brussel sprouts

1 Roma tomato

1/4 Sweet potato

A6

I6

C6, J6

L6

K6

K6

B6, H6

H6

E6

B6, E6

K6, M6

C6

E6, K6

B6

F6, J6, K6, O6

B6, H6

C6, J6, K6, L6, N6

B6

E6, G6, K6, L6

A6, F6, M6

G6, L6, N6

J6

A6

F6

C6, D6, F6, L6,M6, N6

4 Chicken breasts (boneless, skinless)

4 slices Sliced Ham

8 strips Bacon

1/4 oz Ground beef

1 (4 oz) Salmon filet

2 Chicken thighs (boneless, skinless)

1/2 lb Ground turkey

1 Sausage link

MEAT, FISH, POULTRY MEALS

C6, E6, H6,I6

D6, N6

I6, G6, H6, M6, O6

O6

K6

F6

F6

N6

1 tbsp Olives A6

1/3 lb Ahi tuna L6

Week 6

Week 6

2 5 minutes 10 minutes

17.3 8.7

38.6 19.3

27.4 13.7

521.7 260.9

66% 21% 13%

Tangy Egg Salad with Avocado and Cilantro

Tangy Egg Salad with Avocado and Cilantroweek 6– day 1 – LUNCH


5.6 5.6

25.5 25.5

22.9 22.9

337.3 337.3

67% 27% 6%

Italian Baked Eggs with Olives and Tomatoes

Italian Baked Eggs with Olives and Tomatoesweek 6– day 1 – BREAKFAST

Ingredients

• 2 tsp unsalted butter

• 3 extra large eggs

• 1 cup spinach, chopped

• 1 tbsp sliced olives

• 1 Roma tomato, sliced

• Salt and pepper

• 2 tbsp fresh basil

Directions

Preheat oven to 400 degrees F. Grease a small ramekin with the

butter. Add the eggs, top with the spinach, tomatoes, and olives.

Season with salt and pepper. Bake for 10-15 minutes, until

whites are set and yolks are firm. Remove from oven and top

with the basil. Serve.

A6

B6

Ingredients• 4 hard boiled eggs, chopped

• 1/4 avocado, diced

• 1/4 cup green onions, chopped

• 1/4 cup chopped cilantro

• 1 tbsp lime juice

• 2 tbsp Paleo mayonnaise

• 2 leaves lettuce

DirectionsCombine all the ingredients in a large bowl. Season with salt and pepper and serve in the lettuce leaves.

Week 6

Week 6


33.6 16.8

80.1 40

74 37

1138.6 569.3

63% 26% 12%

DirectionsHeat half the olive oil over medium-high heat and add the onions

and garlic. Sauté until soft. Add to a large bowl and add the egg,

spinach, almond flour, ground turkey, and sausage. Season with

salt. Shape into patties. Heat remaining olive oil in the same

skillet and add the sweet potatoes. Cook until browned and add

the sausage patties to the skillet. Cook until browed on both side

and cooked through. Serve over the sweet potatoes.

Homemade Turkey Sausage Patties with SautéedSweet Potatoes

Homemade Turkey Sausage Patties with SautéedSweet Potatoesweek 6– day2 – DINNER F6

• 1/4 tsp salt

• 1 cup spinach, chopped

• 1/4 cup almond flour

• 1/2 pound ground turkey


15.8 7.9

17.3 8.6

105.4 52.7

658 329

66% 24% 10%

Ingredients

• 2 boneless chicken breasts, cubed

• 2 tbsp chopped shallots

• 1/2 cup sliced onions

• 1/2 cup chopped broccoli

• 1 cup sliced mushrooms

• 1 tsp olive oil

• 1 tbsp balsamic vinegar

• Salt and pepper

Directions

Preheat oven to 400 degrees F. Toss the chopped chicken and

veggies with the olive oil and balsamic vinegar. Lay on a parch-

ment lined baking tray and roast for 25-30 minutes until veggies

are tender and chicken is cooked through.

Balsamic Roasted Chicken and Vegetables

Balsamic Roasted Chicken and Vegetablesweek 6– day 1 – dinner C6

Ingredients

• 2 tbsp olive oil

• 1/4 cup chopped onions

• 2 cloves garlic, minced

• 1 egg

• 1 link sausage, removed from casing

• 1/4 medium sweet potato, grated

Week 6

Week 6


12.4 12.4

39.7 39.7

29.5 29.5

520.4 520.4

68% 22% 10%

Creamy Chive Chicken Salad with Bacon

Creamy Chive Chicken Salad with Baconweek 6– day 3 – LUNCH H6

Ingredients

• 1/4 avocado


• 1/2 cup cooked shredded chicken breast

• 2 slices bacon, cooked and crumbled


• 1 tsp red wine vinegar

• 1/2 tbsp chopped chives

• 1 leaf green lettuce

• Salt and pepper

Directions

Mash the avocado with the mayonnaise. Combine it with the

chicken, bacon, olive oil, chives, and red wine vinegar. Season

with salt and pepper. Serve in a lettuce leaf.


6.2 6.2

30.3 30.3

26.4 26.4

402.8 402.8

68% 26% 6%

Ingredients

• 1 tsp olive oil

• 2 eggs, beaten

• 1/4 cup sliced zucchini

• 1/4 cup sliced red bell peppers

• 1/4 cup crumbled feta cheese

• 2 slices bacon, cooked and crumbled

• Salt and pepper

Directions

Beat the eggs with a few drops of water. Heat a small nonstick

skillet over medium heat. Add the olive oil, followed by the eggs.

When the eggs are just starting to set around the edges, add the

veggies. Cook until eggs are cooked in the middle. Season with

salt and pepper, and top with the bacon and feta cheese. Serve.

Vegetable Frittata with Feta CheeseVegetable Frittata with Feta Cheeseweek 6– day3 – BREAKFAST G6

Week 6

Week 6


10.8 10.8

30.4 30.4

24.3 24.3

404.5 404.5

66% 23% 10%

Ingredients


• 1 tbsp chopped shallots

• 2 cloves garlic, minced

• 1/2 cup sliced mushrooms

• 1/2 cup shredded Brussels sprouts

• 3 eggs

• Salt and pepper

DirectionsHeat a large skillet over medium heat. Add the olive oil, shallots

and garlic. Sauté until soft. Add the mushrooms and Brussels

Sprouts and cook until golden brown. Move to the side of the

skillet and crack the eggs into the pan. Season with salt and

pepper. Cook the eggs until they are done to your liking and

serve over the vegetables.

Sautéed Brussels Sprouts & Mushrooms with Fried Eggs

Sautéed Brussels Sprouts & Mushrooms with Fried Eggsweek 6– day 4– BREAKFAST J6

Herb Roasted Chicken with Roasted Vegetables

Herb Roasted Chicken with Roasted Vegetablesweek 6– day 4 – LUNCH


10.5 10.5

32.8 32.8

29.4 29.4

452.2 452.2

65% 26% 9%

Ingredients


• 2 asparagus spears, chopped

• 1/4 cup red bell pepper strips

• 1/4 cup chopped carrots

• 2 boneless, skinless chicken thighs

DirectionsPreheat oven to 425 degrees F. Combine all of the ingredients in a

freezer bag, including the chicken, and shake until well coated. Lay

on a parchment lined baking sheet and roast for 30-40 minutes,

until chicken is cooked through and vegetables are tender.

K6

• 1/4 cup sliced mushrooms

• 1/2 tbsp chopped rosemary

• 1/2 tsp chopped thyme

• 1 clove garlic, minced

Week 6

Week 6


6.3 6.3

19 19

18.6 18.6

267.1 267.1

63% 27% 10%

Ingredients

• 1 tsp olive oil

• 2 eggs, beaten

• 1/2 cup spinach, chopped

• 1/4 cup chopped onion

• 2 asparagus spears, chopped

• 1 slice bacon, cooked and crumbled

• Salt and pepper

Directions

Heat a small non stick skillet over medium heat. Add the olive

oil, and the eggs. When the edges of the eggs are set, add the

spinach, asparagus, onions, and bacon. Season with salt and

pepper and fold in half. Cook until eggs are done. Serve.

Asparagus, Spinach and Bacon OmeletteAsparagus, Spinach and Bacon Omeletteweek 6– day 5 – BREAKFAST M6


8.1 8.1

42.1 42.1

36.9 36.9

548.5 548.5

68% 26% 6%

Ingredients


• 2 tsp lemon juice

• 2 tsp Old Bay seasoning

• 1/3 pound Ahi tuna, cut into cubes

• 1/4 cup mushrooms, whole

• 1/4 cup red bell peppers, cubed

• 1/2 small onion, cut into wedges

• 1/4 cup zucchini slices

DirectionsCombine all of the ingredients in a plastic bag. Let marinate for

30 minutes in the fridge. When ready to cook, preheat a gas or

charcoal grill to medium high heat. Thread the fish and vegeta-

bles on metal or soaked bamboo skewers. Grill until fish is done

and veggies are charred. Serve.

Grilled Tuna and Vegetable KebabsGrilled Tuna and Vegetable Kebabsweek 6– day 4 – DINNER L6

Week 6

Week 6


16.6 16.6

50.6 50.6

40.1 40.1

674.7 674.7

67% 24% 9%

Ingredients• 1/4 pound ground beef

• 1/4 cup chopped onion

• 1 zucchini


• 1/4 cup chopped mushrooms

• 2 slices ham, chopped

• Salt and pepper

Beef and Vegetable Stuffed ZucchiniBeef and Vegetable Stuffed Zucchiniweek 6– day 5 – LUNCH N6

DirectionsPreheat oven to 400 degrees F. Heat a skillet over medium heat. Add the onion and ground beef and cook until no longer pink. Season with salt and pepper. Drain and set aside. Slice the zucchi-ni in half lengthwise and scoop out the flesh. Combine this with the olive oil, mushrooms, chopped ham, and ground beef mixture. Stuff this back into both halves of the hollowed out zucchini. Place on a baking sheet and bake for 20-25 minutes, until zucchi-nis are soft. Serve.


4.7 4.7

43.1 43.1

27.9 27.9

518.3 518.3

74% 22% 4%

Ingredients

• 2 tbsp olive oil • 2 cups spinach

• 1 (4 oz) salmon filet • 2 cloves garlic, minced

• Salt and Pepper • 1 slice bacon, chopped

Directions

Start with the spinach. Heat a medium skillet over medium

heat. Add 1 tbsp of olive oil and the bacon, cook until crisp. Add

the garlic and the spinach, and cook until the spinach is just

wilted. Reserve.

For the salmon, heat a large skillet over medium-high heat.

Season the salmon filet with salt and pepper and add it to the

pan. Cook until browned on both sides and cooked through.

Serve the salmon with the wilted spinach.

Pan Seared Salmon Filet with Wilted Garlic Spinach

Pan Seared Salmon Filet with Wilted Garlic Spinachweek 6– day 5 – DINNER O6

Week 6

Week 6


9.2 9.2

31.5 31.5

31.1 31.1

443.2 443.2

64% 28% 8%

Ingredients


• 1/2 cup diced onion

• 2 slices ham, chopped

• 3 eggs

• Salt and pepper

Directions

Preheat the oven to 375 degrees F. Heat a small skillet over

medium heat. Add the olive oil, followed by the onions and ham.

Season with salt and pepper. Cook until onions are soft and ham

is slightly crisp. Transfer to a small ramekin or casserole dish.

Crack the eggs into the dish and bake until whites are set and

yolks are firm, about 10-15 minutes.

Thai Chicken SaladThai Chicken Saladweek 6– day 6 – LUNCH


19.6 19.6

45.7 45.7

36.9 36.9

634.4 634.4

65% 23% 12%

Ingredients

• 1 tbsp Oyster sauce

• 1 tbsp lime juice

• 1 tbsp soy sauce


• 1 cup shredded romaine lettuce

• 1/2 chicken breast, cooked and shredded

Directions

Combine the oyster sauce, lime juice, soy sauce, mayonnaise,

and olive oil in a jar and shake until well combined. Make the

salad by topping the lettuce with the carrots, cooked chicken,

and hardboiled eggs. Drizzle with the dressing and serve.

Baked Eggs with Crispy HamBaked Eggs with Crispy Hamweek 6– day 6 – BREAKFAST D6

E6


• 1/4 cup grated carrots

• 1/2 red bell pepper, sliced

• 1 hard boiled egg, sliced

Week 6


6.5 6.5

58.4 58.4

54.6 54.6

774.5 774.5

68% 28% 4%

Ingredients

• 1 cup shredded cabbage


• 1 tbsp Dijon mustard

• 1 chicken breast

• 2 slices bacon

• Salt and pepper

Directions

Preheat oven to 350 degrees F. Toss the cabbage with half of the

olive oil and season with salt and pepper. Lay on a baking sheet.

Rub the mustard and remaining olive oil over the chicken breast,

and wrap with the bacon slices. Lay the chicken on top of the

cabbage. Bake for 30-35 minutes, until chicken is cooked through.

Bacon Wrapped Chicken and Cabbage

Bacon Wrapped Chicken and Cabbageweek 6– day 6 – DINNER I6

BONUS RECIPE

Week 6BONUS RECIPE

Ingredients for this bonus recipe are not included in your shopping l ist as most of them are staples you most l ikely have on hand.


50.6 12.7

28 7

1.6 0.4

434.7 108.7

55% 1% 44%

Strawberry Poppy Seed Vinaigrette

Strawberry Poppy Seed Vinaigrette

Ingredients

• 1 cup strawberry halves, stems removed

• 3 tablespoons lemon juice

• 2 tablespoons olive oil

• 2 tablespoons honey

• 1 teaspoon apple cider vinegar

• 1/2 teaspoon poppy seeds

Directions

Put all ingredients except for the poppy seeds in a blender and

puree until smooth. Stir in the poppy seeds by hand and serve.

Store in the fridge for up to 3 days.

week 6perfectmealplans.s3.amazonaws.com/new-week6-al6.pdf · 2014-12-31 · week 6 week 6 2 10...

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