Post on 03-Apr-2020
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
Reward Day, Eat What You Would Like!
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
Reward Day, Eat What You Would Like!
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
1 10 minutes 15 minutes
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
2 10 minutes 20 minutes
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
2 10 minutes 30 minutes
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
1 5 minutes 10 minutes
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
• 2 tbsp Paleo mayonnaise
• 1/2 cup cooked shredded chicken breast
• 2 slices bacon, cooked and crumbled
• 1 tbsp olive oil
• 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.
1 5 minutes 10 minutes
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
1 10 minutes 15 minutes
10.8 10.8
30.4 30.4
24.3 24.3
404.5 404.5
66% 23% 10%
Ingredients
• 1 tbsp olive oil
• 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
1 10 minutes 40 minutes
10.5 10.5
32.8 32.8
29.4 29.4
452.2 452.2
65% 26% 9%
Ingredients
• 2 tbsp olive oil
• 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
1 5 minutes 10 minutes
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
1 30 minutes 15 minutes
8.1 8.1
42.1 42.1
36.9 36.9
548.5 548.5
68% 26% 6%
Ingredients
• 3 tbsp olive oil
• 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
1 10 minutes 25 minutes
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
• 2 tbsp olive oil
• 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.
1 5 minutes 20 minutes
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
1 10 minutes 20 minutes
9.2 9.2
31.5 31.5
31.1 31.1
443.2 443.2
64% 28% 8%
Ingredients
• 1 tbsp olive oil
• 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
1 10 minutes 10 minutes
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
• 2 tbsp Paleo mayonnaise
• 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
• 2 tbsp olive oil
• 1/4 cup grated carrots
• 1/2 red bell pepper, sliced
• 1 hard boiled egg, sliced
Week 6
1 10 minutes 35 minutes
6.5 6.5
58.4 58.4
54.6 54.6
774.5 774.5
68% 28% 4%
Ingredients
• 1 cup shredded cabbage
• 3 tbsp olive oil
• 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.
4 10 minutes 0 minutes
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.