Week 8perfectmealplans.s3.amazonaws.com/New-Week8-ax8.pdf · Week 8 Week 8 1 5 minutes 10 minutes...

Week

8

Meal Plan Week 8

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Herbed Ham Frittata

Leftover from B8

Broccoli, Bacon, and Chive Omelette

Poached Eggs with Roast-ed Vegetablesand Bacon

Smoked Salmon Scramble

Southwest Scrambled Eggs

Reward Day, Eat What You Would Like!

Chicken and CauliflowerCurry

Tropical Shrimp Salad

Leftover from E8

Spicy Tuna and Egg Salad

Coconut Chicken Curry

Mediterranean Tuna Salad


Honey Roasted Chicken and Vegetables

Leftover of C8

Sautéed Pork Chop with Balsamic Roasted Onions

Pan Seared Chicken with Leeks and Bacon

Sautéed Pork Chop with Apples, Spinach, and Onions

Spaghetti and Meat Sauce Paleo Style


A8 B8 C8

C8A1 E8

E8G8 I8

J8 K8 L8

M8 N8 O8

D8 H8 F8

B8

Shopping List Week 8

16 Eggs (organic, cage-free preferable)

MEALSREFRIGERATOR ITEMSA8, D8, G8, J8, K8, M8

A8

M8

3 Chicken breasts (boneless, skinless)

4 Chicken thighs (boneless, skinless)

2 Slices ham

13 strips Bacon

1 Pork loin chop (bone-in)

1 Pork loin chop (center loin)

1/2 lb Ground beef

16 large Cocktail shrimp

MEAT, FISH, POULTRY MEALS

B8, L8, N8

C8

A8

D8, E8, G8, J8, L8

O8

I8

F8

E8

FRESH HERBS AND PRODUCE MEALS

1 tbsp Lemon juice (raw)

3 medium Onions

1 tsp Parsley

1/2 cup Red bell pepper

2 1/2 cup Spinach

1/4 cup Mangos

1/4 cup Sweet potato

1/2 Tomato

1/4 cup Jalapeño peppers

1 cup Shredded Lettuce

PANTRY ITEMS MEALS

15 tbsp Olive oil A8, B8, C8, E8, F8, G8, H8, I8, J8, K8, N8, O8, M8

3 tbsp Paleo Mayonnaise

1 tbsp Balsamic Vinegar

1/2 cup Tomato sauce (canned)

1/2 cup Coconut milk (unsweetened)

1 tbsp Honey

1/2 tsp Chili powder

Salt and Pepper

1 can Tuna (canned in water)

1/2 can Smoked salmon

3 1/2 tbsp Curry powder

4 Olives

1 tbsp Pickle relish

2 tsp Mustard

1 tsp Chili sauce

E8, K8

I8

F8

B8, N8

C8

D8

all to taste

K8, H8

M8

B8, N8

H8

K8

H8, K8

K8

A8

D8, J8

N8, O8

E8

C8

H8

D8

1 tbsp Basil leaves

1/2 tbsp Dill

1/2 cup Zucchini

1 tbsp Scallions

1/2 cup Spaghetti squash

1/2 Avocado

1/4 cup Apples

6 large Boston lettuce leaves

1/2 cup Leeks

1 cup Cauliflower

1/2 cup Green bell pepper

1 1/2 cup Broccoli

1/4 cup Cucumber

1 tbsp Fresh cilantro

1 clove Garlic

3 tbsp Chives

F8

M8

J8

J8

F8

E8

O8

E8, K8

L8

B8

H8

C8, G8, N8

H8

B8

F8

G8, I8, M8

K8

H8

B8, C8, F8, H8, I8, J8, O8

2 tbsp Almond milk

1 tbsp Whole milk

Week 8

Week 8

2 10 minutes 30 minutes

29.7 14.9

78.9 39.5

59.7 29.9

1024.3 512.2

67% 22% 11%

Chicken and Cauliflower CurryChicken and Cauliflower Curryweek 8 – day 1 – LUNCH


2.8 2.8

31.8 31.8

30.3 30.3

419.1 419.1

68% 29% 3%

Herbed Ham FrittataHerbed Ham Frittataweek 8 – day 1 – BREAKFAST

Ingredients

• 1 tbsp olive oil

• 3 eggs

• 2 tbsp almond milk

• 2 slices ham, chopped

• 1 tsp chopped parsley

• Salt and pepper

Directions

Beat the eggs with the almond milk. Heat a small nonstick skillet

over medium heat and add the olive oil, followed by the eggs.

Allow to cook until edges are set and add the chopped ham.

Season with salt and pepper, and cook until eggs are set. Sprin-

kle with parsley and serve.

A8

B8

Ingredients• 1 tbsp olive oil• 1/4 cup chopped onion• 2 tbsp curry powder• 1 chicken breast, cubed• 1 cup chopped cauliflower• 1 cup coconut milk• 1 tbsp chopped cilantro• Salt and pepper

DirectionsHeat a large skillet over medium heat. Add the olive oil and onions and cook until soft. Add the curry powder, stir and add the chicken. Cook until chicken is browned, and add the cauli-flower. Stir and add the coconut milk. Bring to a boil and reduce heat to a simmer. Simmer for 20 minutes, until chicken is cooked through and cauliflower is tender. Stir in the chopped cilantro. Serve.

Week 8

Week 8


65% 23% 11%

Tropical Shrimp SaladTropical Shrimp Saladweek 8– day 2– LUNCH E8


29.7 14.8

86.9 43.5

67.2 33.6

1172.4 586.2

67% 23% 10%

Ingredients

• 4 chicken thighs (boneless, skinless)

• 1/4 cup chopped onions

• 1/4 cup cubed sweet potatoes

• 1/2 cup chopped broccoli

• 1 tbsp honey


• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Put all of the ingredients in a

gallon sized freezer bag. Shake until everything is well coated.

Lay on a parchment lined baking sheet and roast until vegeta-

bles are soft and chicken is cooked through, about 45-50

minutes. Remove from oven and serve.

Honey Roasted Chicken and Vegetables

Honey Roasted Chicken and Vegetablesweek 8– day 1– DINNER C8

15.8 7.9

39.8 19.9

32.3 16.1

544.4 272.2

Ingredients

• 16 large cocktail shrimp (tails removed, chopped)

• 4 slices bacon, cooked and crumbled

• 1/4 cup diced mango

• 1/4 cup diced avocado

• 1 tbsp Paleo mayonnaise


• 4 large boston lettuce leaves

• Salt and pepper

DirectionsCombine all of the ingredients except the lettuce in a large bowl.

Stir until well combined and season with salt and pepper. Serve

the salad in the lettuce leaves and refrigerate leftovers.

Week 8

Week 8


8.2 8.2

47.2 47.2

40 40

622.2 622.2

69% 26% 5%

Sautéed Pork Chop with Balsamic Roasted Onions

Sautéed Pork Chop with Balsamic Roasted Onionsweek 8 – day 3 – DINNER I8


4.6 4.6

27.8 27.8

28.6 28.6

380.9 380.9

65% 30% 5%

Broccoli, Bacon, and Chive OmeletteBroccoli, Bacon, and Chive Omeletteweek 8 – day 3 – BREAKFAST G8

Ingredients

• 1 tsp olive oil

• 3 eggs, beaten


• 1/2 cup broccoli, chopped in small pieces

• 1/2 tsp chopped chives

• Salt and pepper

Directions

Heat a small nonstick skillet over medium heat. Add the olive oil

and the eggs. Cook until eggs are just set on the edges and add

the bacon and broccoli. Cook until eggs are cooked, season with

salt and pepper, and sprinkle with chives. Serve.

Ingredients

• 1/2 medium onion


• 1 tbsp balsamic vinegar

DirectionsPreheat oven to 400 degrees F. Slice the onion into wedges and lay it on a parchment lined sheet pan. Drizzle with 2 table-spoons olive oil and balsamic vinegar and season with salt and pepper. Roast for 10-15 minutes. While onions are roasting, heat a skillet over medium heat and add remaining olive oil. Add pork chop to the skillet and sear until browned on both sides. Remove onions from the oven and lay the pork chop on the same sheet pan. Put the pan back in the oven and continue roasting until pork is done, 5-10 minutes longer. Sprinkle the pork chop and the onions with the chives before serving.

• 1 pork loin chop

• 2 tbsp chopped chives

• Salt and pepper

Week 8

Week 8


15.3 15.3

35 35

34.9 34.9

516 516

61% 27% 12%

Ingredients

• 1/2 can tuna, drained

• 1 tbsp pickle relish

• 1 tsp mustard

• 2 hard boiled eggs, finely chopped

• 2 tbsp Paleo mayonnaise

• 1 tsp chili sauce

• 1 dash Pepper


• 2 large Boston lettuce leaves

DirectionsCombine all ingredients except the lettuce in a bowl and stir

well. Chill until ready to serve. Serve in the lettuce leaves.

Poached Eggs with Roasted Vegetables and Bacon

Poached Eggs with Roasted Vegetables and Baconweek 8– day 4 – BREAKFAST


10.8 10.8

31.5 31.5

22.2 22.2

410.6 410.6

68% 21% 10%

Ingredients


• 1/2 cup sliced zucchini

• 1/4 cup sliced red bell pepper


Directions

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

olive oil and lay on a parchment lined sheet pan. Roast for 20-25

minutes until tender. When done, toss the vegetables with the

crumbled bacon. 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.

J8

Spicy tuna and Egg SaladSpicy tuna and Egg Saladweek 8– day 4 – LUNCH K8

• 1/2 cup sliced onions

• 1 tbsp chopped scallions

• 2 eggs

Week 8

Week 8


6.6 6.6

29.8 29.8

35.1 35.1

441.7 441.7

62% 32% 6%

Ingredients

• 3 slices bacon, sliced

• 1/2 cup sliced leeks

• 1 chicken breast (boneless, skinless)

• Sea salt and Pepper


68% 30% 2%

Pan Seared Chicken with Leeks and BaconPan Seared Chicken with Leeks and Baconweek 8– day 4 – DINNER L8

Smoked Salmon ScrambleSmoked Salmon Scrambleweek 8– day 5 – BREAKFAST M8

DirectionsSeason the chicken with salt and pepper. Heat a medium skillet

over medium heat. Add the bacon and cook until crisp. Remove

from the pan with a slotted spoon and set aside. Add the leeks

and cook until soft, and then add the chicken. Cook the chicken

until is browned on both sides and cooked through. Remove the

chicken from the pan and add the bacon. Heat the bacon and

leeks until warm and serve over the chicken.

2.2 2.2

33.6 33,6

34.1 34.1

449.1 449.1

Ingredients

• 3 eggs

• 1 tbsp whole milk


• 1/2 can smoked salmon, chopped (canned in water)

• 1/2 tbsp chopped chives

• 1/2 tbsp chopped dill

• Salt and pepper

DirectionsBeat the eggs with the milk. Heat a non-stick skillet over

medium heat and add the olive oil. Add the eggs and stir until

almost cooked. Add the salmon, and stir. Season with salt and

pepper. When eggs are cooked through, top with the chives and

dill and serve.

Week 8

Week 8


8.6 8.6

32.3 32.3

29.5 29.5

426.3 426.3

66% 27% 7%


11.4 11.4

31.4 31.4

19.8 19.8

404.5 404.5

69% 19% 11%

Ingredients

• 1 pork loin chop (bone-in)

• 1 tsp olive oil


• 1/4 cup sliced apples, skin on

• 2 cups chopped spinach

• Salt and pepper

DirectionsSeason the pork chop with salt and pepper. Heat a large skillet

over medium heat and add the olive oil. Add the pork chop and

cook until browned on both sides. Remove from the pan and add

the onions and apples. Cook until soft and add the spinach. Add

the pork chop back to the pan and continue cooking until done.

Serve the pork with the vegetables.

Sautéed Pork Chop with Apples, Spinach, and Onions

Sautéed Pork Chop with Apples, Spinach, and Onionsweek 8– day 5 – DINNER O8

Coconut Chicken CurryCoconut Chicken Curryweek 8– day 5 – LUNCH N8

Ingredients• 1 tsp olive oil

• 1 chicken breast, cubed (boneless skinless)

• 1/2 cup broccoli, chopped

• 1/2 cup spinach

• 1 1/2 tsp curry powder

• 1/2 cup coconut milk

• Salt and pepper

DirectionsHeat a skillet over medium heat. Add the olive oil and chicken breast and cook until browned. Add the broccoli, spinach, and curry powder. Stir and add the coconut milk. Season with salt and pepper and simmer on low heat until chicken is cooked through and broccoli is tender. Serve.

Week 8

Week 8


5 5

27.9 27.9

24.6 24.6

368.4 368.4

68% 27% 5%

Ingredients

• 3 eggs

• 1 tbsp water

• 2 strips bacon, chopped

• 1/4 cup chopped jalapeño peppers

• 1/4 cup chopped red bell peppers

• 1/2 tsp chili powder

• Salt and pepper

Directions

Beat the eggs with the water. Heat a nonstick skillet over

medium heat. Add the bacon and peppers and cook until

peppers are soft. Add the chili powder and eggs and scramble

with a spatula until cooked through. Season with salt and

pepper before serving.

Mediterranean Tuna SaladMediterranean Tuna Saladweek 8– day 6 – LUNCH


11.8 11.8

29.4 29.4

26 26

410 410

64% 25% 11%

Ingredients

• 1 cup shredded lettuce

• 1/2 cup sliced green bell peppers

• 1/4 cup sliced cucumbers


• 1/2 medium tomato, cut into wedges

• 4 small olives, pitted

Directions

Top the lettuce with the vegetables, olives, and tuna. Make a

dressing by combining the olive oil with the lemon juice and

mustard. Season with salt and pepper. Drizzle the salad with the

dressing before serving.

Southwest Scrambled EggsSouthwest Scrambled Eggsweek 8– day 6 – BREAKFAST D8

H8

• 1/2 can tuna

• 1 1/2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp mustard

• Salt and pepper

Week 8


14.9 14.9

45.6 45.6

29.9 29.9

583.6 583.6

70% 20% 10%

Ingredients


• 1/4 pound ground beef

• 1/4 cup chopped onion

• 1 clove garlic, minced

• 1/2 cup canned tomato sauce

• 1 tbsp chopped basil

• 1/2 spaghetti squash

Directions

Heat a medium skillet over medium heat. Add the olive oil,

ground beef, onions and garlic and cook until beef is no longer

pink. Add the tomato sauce and simmer for 10 minutes. Stir in

the basil. While the sauce is simmering, steam the squash in the

microwave until tender. Serve the sauce over the squash.

Spaghetti and Meat Sauce Paleo StyleSpaghetti and Meat Sauce Paleo Styleweek 8– day 6 – DINNER F8

Week 8perfectmealplans.s3.amazonaws.com/New-Week8-ax8.pdf · Week 8 Week 8 1 5 minutes 10 minutes...

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