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PerfectMealPlansWeek 45

Meal Plan Week 45

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Broccoli and Goat Cheese Omelet

Breakfast Egg Salami Roll Ups with Sliced Peaches

Broiled Tomatoes with Poached Eggs

Parmesan Omelet with Cinnamon Balsamic Straberries

Sauteed Apple, Ham, and Cheddar Scramble

Leftovers from M45

Reward Day – Eat What You Would Like!

Shrimp and Cabbage Cakes and Cilantro Lime Sour Cream

Scallop and Arugula Salad with Olives and Feta

Chopped Chicken and Romaine Salad

Shredded Brussel Sprout Salad with Blue Cheese

Chili Lime Salmon Slaw

Leftovers from N45


Ahi Tuna Spinach Salad

Pan Seared Spicy Chicken with Sauteed Beet Greens

Beef Tenderloin with Chive Butter and Cauliflower

Greek Chicken Thighs with Tomato Cucumber Salad

Grilled Tilapia with Roasted Pineapples and Peppers

Leftovers from O45


A45 B45 C45

F45A1 E45

H45G45 I45

J45 K45 L45

M45 N45 O45

M45 N45 O45

D45

Shopping List Week 45

PANTRY ITEMS MEALS

B45, C45, E45, F45, G45, H45, K45, L45, O45

Salt and Pepper

1 ¼ cup Extra virgin olive oil

1 1/4 cup Shrimp (canned)

1 tsp Chili powder

2 tbsp Almond flour

2 tbsp Sour cream

1 tsp Sesame seeds

1/4 tsp Red pepper flakes

1 tsp Ground cumin

1/4 tsp Smoked paprika

1 tbsp Sunflower seeds

1 tsp Balsamic vinegar

1/8 tsp Cinnamon

1 tbsp Walnuts

1 tsp Dijon-style mustard

1 tsp Honey

1/2 tsp Ground oregano

8 oz Salmon (canned)

1/4 cup Paleo mayonnaise

B45, K45

B45, N45

B45

B45

C45

F45

F45, O45

F45

H45

J45

J45

K45

K45

K45

L45

N45

N45

FRESH HERB AND PRODUCE MEALS1/2 cup Broccoli

1/4 cup Blueberries

2 cups Cabbage

2 tbsp Green onions

1/4 cup Lime juice

1/4 cup Cilantro

3 cups Baby Spinach

1/2 cup Onions

2 tbsp Fresh squeezed orange juice

2 tsp Chives

1/2 cup Peaches

3 cups Arugula

5 Kalamata olives

1 cup Red onions

1/4 cup Lemon juice

1 clove Garlic

2 cups Beet greens

1 1/2 Tomatoes

1/2 tsp Thyme leaves

1/2 tsp Fresh rosemary

2 cups Romaine lettuce

1 1/4 cup Red peppers

1 1/4 cup Cucumbers

1/4 cup Cherry tomatoes

1 cup Cauliflower

3/4 cup Strawberries

1 cup Brussels sprouts

1 tbsp Fresh mint leaves

1/2 cup Apples

1/4 cup Carrots

1/2 cup Pineapple

A45

A45

B45, N45

B45, J45

B45, N45

B45, N45, O45

C45

C45

C45

D45, I45

D45

E45

E45

E45, H45, L45

E45, H45, L45

F45

F45

G45, L45

G45

G45

H45

H45, O45

H45, L45

H45

I45

J45

K45

L45

M45

N45

O45

All to taste

MEAT, FISH, POULTRY MEALS

1 (4-oz) Ahi tuna steak

2 slices Salami

1/4 lb Sea scallops

2 cups Chicken breast

1 (4-oz) Beef tenderloin steak

2 Chicken thighs

2 slices Ham

2 (4-oz) Tilapia filet

C45

D45

E45

F45, H45

I45

L45

M45

O45

Week 45

MEALSREFRIGERATOR ITEMSA45, B45, D45, G45, J45, M4516 Eggs (organic, cage-free preferable)

1 1/4 cup Butter

2 tbsp Goat cheese

1/4 cup Feta cheese

3/4 cup Parmesan cheese

1/4 cup Blue cheese

A45, D45, I45, J45, M45

A45

E45

G45, J45, M45

K45

Shopping List (Cont.)

Recipes

1 10 minutes 20 minutes

11.3 11.3

31.8 31.8

24.6 24.6

418.9 418.9

67% 23% 11%

Shrimp and Cabbage Cakes and Cilantro Lime Sour Cream

Shrimp and Cabbage Cakes and Cilantro Lime Sour Creamweek 45 – day 1 – LUNCH


10 10

30.6 30.6

28 28

420.9 420.9

64% 26% 10%

Broccoli and Goat Cheese OmeletBroccoli and Goat Cheese Omeletweek 45 – day 1 – BREAKFAST

Ingredients• 2 teaspoons butter

• 3 eggs, beaten

• 1/2 cup finely chopped broccoli

• 2 tablespoons crumbled goat cheese

• 1/4 cup fresh blueberries

• Salt and pepper

Directions

Heat 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

with salt and pepper. Add the broccoli and goat cheese and fold

in half. Continue cooking until the eggs are cooked. Serve with

the blueberries on the side.

Week 45

Week 45

A45

B45

Ingredients• 1/2 cup canned shrimp, drained

• 1 cup chopped cabbage

• 1/2 teaspoon chili powder

• 1 tablespoon chopped green onions

• 2 tablespoons almond flour

DirectionsPut the shrimp, cabbage, chili powder, and green onions in a food processor and pulse until finely chopped. Transfer to a bowl and add the almond flour and egg. Season with salt and pepper and form into 2 inch cakes. Heat the oil in a skillet over medium high heat and sear the cakes on both sides until cooked through. Before serving, whisk together the sour cream, lime juice, and cilantro. Spoon over the cakes and serve.

• 1 egg

• 1 tablespoon olive oil

• 2 tablespoons sour cream

• 1 tablespoon lime juice

• 1 teaspoon finely chopped cilantro


8.9 8.9

21.5 21.5

20.2 20.2

307.3 307.3

62% 26% 11%

Week 1Week 45

Breakfast Egg Salami Roll Ups with Sliced Peaches

Breakfast Egg Salami Roll Ups with Sliced Peachesweek 45 – day 2– Breakfast D45

Ingredients• 1 teaspoon butter

• 2 eggs, beaten

• 1 teaspoon chopped chives

• 2 slices salami

• 1/2 cup sliced peaches

• Salt and pepper

DirectionsHeat the butter in a nonstick skillet over medium heat. Add

the eggs and chives and scramble with a spatula until

cooked through. Season with salt and pepper. Roll the eggs

into the salami and serve with the peaches on the side.


12.8 12.8

30 30

30.5 30.5

436.9 436.9

61% 27% 12%

Week 1

Ingredients• 3 cups baby spinach

• 1/2 cup sliced onions

• 1 teaspoon sesame seeds

• 2 tablespoons olive oil

• 2 tablespoons fresh squeezed orange juice

• 1 4-ounce ahi tuna steak

• Salt and pepper

Week 45Ahi Tuna Spinach SaladAhi Tuna Spinach Saladweek 45 – day 1 – DINNER C45

DirectionsToss the spinach and onions with the sesame seeds, 1 table-

spoon olive oil and the orange juice. Heat the remaining oil in a

hot skillet. Season the tuna with salt and pepper and sear until

cooked to your liking. Slice and serve over the salad.

Pan Seared Spicy Chicken with Sauteed Beet Greens

Pan Seared Spicy Chicken with Sauteed Beet Greensweek 45 – day 2 – DINNER


5.2 5.2

30.5 30.5

27.2 27.2

400.2 400.2

68% 27% 5%

Ingredients• 1 chicken breast, pounded with a meat mallet to an even thickness• 1/4 teaspoon crushed red pepper flakes• 1/4 teaspoon ground cumin• 1/4 teaspoon smoked paprika

DirectionsSeason the chicken with the spices and a pinch of salt and pepper. Heat a skillet over medium high heat. Add half the oil. Add the chicken and cook until well browned on both sides and cooked through. Remove from pan. Add the remaining oil, garlic, and beet greens and stir until greens are wilted. Serve with the chicken.

Week 45F45


14.7 14.7

41.4 41.4

27 27

528.7 528.7

69% 20% 11%

Scallop and Arugula Salad with Olives and Feta

Scallop and Arugula Salad with Olives and Fetaweek 45– day 2 – LUNCH E45

Week 45

Ingredients• 3 cups arugula

• 5 kalamata olives, pitted and sliced

• 1/4 cup sliced red onions


DirectionsToss the arugula, olives, and onions with 1 tablespoon olive oil

and the lemon juice. Heat a skillet over medium high heat.

Season the scallops with salt and pepper and sear until browned

on both sides. Add the scallops to the salad, and serve topped

with the feta.

• 2 tablespoons olive oil• 1 clove garlic, minced• 2 cups shredded beet greens• Salt and pepper

• 1 tablespoon lemon juice

• 1/4 pound sea scallops

• 1/4 cup crumbled feta cheese

• Salt and pepper


12.6 12.6

34.5 34.5

25.8 25.8

454.2 454.2

67% 22% 11%

Ingredients• 2 tablespoons olive oil


• 2 cups shredded Romaine lettuce

• 1/4 cup sliced red peppers

• 1/4 cup sliced red onions

• 1/4 cup sliced cucumbers

• 1/4 cup halved cherry tomatoes

• 1/2 cup chopped, cooked chicken breast

• 1 tablespoon sunflower seeds

Week 45Chopped Chicken and Romaine SaladChopped Chicken and Romaine Saladweek 45 – day 3– lunch H45

DirectionsWhisk together the olive oil and lemon juice. Put the remain-

ing ingredients in a large bowl and toss with the dressing

before serving.


4.3 4.3

24.2 24.2

25.5 25.5

335 335

65% 30% 5%

Ingredients• 3 tomato slices• 1 teaspoon olive oil• 2 tablespoons grated Parmesan• 1/2 teaspoon thyme leaves• 1/2 teaspoon fresh chopped rosemary• 3 eggs• Salt and pepper

DirectionsPreheat broiler to high heat. Lay the tomato slices on a baking sheet. Brush with olive oil, sprinkle with the herbs and cheese, and season with salt and pepper. Broil until tops are browned. 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 tomatoes.

Broiled Tomatoes with Poached EggsBroiled Tomatoes with Poached Eggsweek 45 – day 3 – breakfast G45

Week 45


65% 24% 11%

Parmesan Omelet with Cinnamon Balsamic Straberries

Parmesan Omelet with Cinnamon Balsamic Straberriesweek 45 – day 4 – breakfast J45

Week 45

12 12

31.5 31.5

26 26

428.9 428.9


68% 27% 5%

Beef Tenderloin with Chive Butter and Cauliflower

Beef Tenderloin with Chive Butter and Cauliflowerweek 45 – day 3 – dinner I45

Week 45

5.4 5.4

31.4 31.4

27.5 27.5

410.1 410.1

Ingredients• 2 tablespoons butter, softened

• 1 teaspoon chopped chives

• 1 4-ounce beef tenderloin steak

• 1 cup chopped cauliflower

• Salt and pepper

DirectionsMash the butter with the chives and set aside. 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.

Combine the cauliflower with a pinch of salt and pepper and a

tablespoon of water. Cover and microwave until tender, about

4-5 minutes. To serve, top the steak with the chive butter and

serve with the cauliflower.

Ingredients• 1 tablespoon butter

• 3 eggs, beaten

• 2 tablespoons grated Parmesan cheese

• 1 tablespoon chopped green onions

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 with salt and pepper, and add the cheese. Fold in half and continue cooking until eggs are done. Top with the green onions. Toss the strawberries with the vinegar and sprinkle with cinnamon. Serve with the omelet.

• 3/4 cup strawberry halves

• 1 teaspoon balsamic vinegar

• 1/8 teaspoon cinnamon

• Salt and pepper


14 14

32.8 32.8

29.3 29.3

461.5 461.5

63% 25% 12%

Ingredients• 2 chicken thighs


• 1/2 teaspoon ground oregano

• 1 cup cucumber slices

• 1/2 tomato, cut into wedges

DirectionsPreheat oven to 400 degrees F. Toss the chicken with half the

olive oil, oregano, and a pinch of salt and pepper. Lay on a baking

sheet and roast until cooked through, 40-45 minutes. While the

chicken is cooking, toss the vegetables with the remaining oil,

lemon juice, and mint. Season with salt and pepper. Serve with

the chicken.

Greek Chicken Thighs with Tomato Cucumber Salad

Greek Chicken Thighs with Tomato Cucumber Saladweek 45 – day 4 – dinner L45

Week 45


17 17

43.2 43.2

32 32

570.3 570.3

66% 22% 12%

Ingredients• 1 cup finely shredded Brussels sprouts• 3/4 cup canned shrimp, drained• 1 tablespoon chopped walnuts• 1/4 cup crumbled blue cheese• 2 tablespoons olive oil• 1 tablespoon lemon juice• 1 teaspoon Dijon mustard• 1 teaspoon honey• Salt and pepper

DirectionsPut the sprouts, shrimp, walnuts, and blue cheese in a bowl. Season with salt and pepper and mix well. Whisk together the olive oil, lemon juice, mustard and honey and toss with the salad before serving.

Shredded Brussel Sprout Salad with Blue Cheese

Shredded Brussel Sprout Salad with Blue Cheeseweek 45– day 4 – lunch K45

Week 45

• 1/2 cup sliced red onion


• 1 tablespoon chopped fresh mint leaves

• Salt and pepper


17.6 8.8

52 26

48.2 24.1

725.5 362.8

64% 26% 10%

Ingredients• 8 ounces canned salmon, drained• 1 cup finely shredded cabbage• 1/4 cup grated carrots• 2 tablespoons fresh chopped cilantro• 3 tablespoons Paleo mayonnaise• 2 tablespoons lime juice• 1 teaspoon honey• 1/2 teaspoon chili powder• Salt and pepper

DirectionsCombine the salmon, cabbage, carrots, and cilantro in a bowl. Season with salt and pepper. Whisk together the mayo, honey, lime juice and chili powder and toss with the salad. Chill until ready to serve.

Chili Lime Salmon SlawChili Lime Salmon Slawweek 45 – day 5 – lunch N45

Week 45

Sauteed Apple, Ham, and Cheddar Scramble

Sauteed Apple, Ham, and Cheddar Scrambleweek 45 – day 5 – breakfast


11.5 5.8

53.9 26.9

51.6 25.8

733.9 367

66% 28% 6%

Ingredients• 1 tablespoon butter

• 1/2 cup finely chopped apples

• 2 slices ham, finely chopped

• 4 eggs, beaten

• 1/2 cup shredded cheddar cheese

• Salt and pepper

DirectionsHeat the butter in a nonstick skillet. When melted, add the

apples, and cook until soft. Add the ham, cook for 1 minute

and add the eggs. Season with salt and pepper and

scramble until cooked through. Top with the cheddar, allow

to melt, and serve.

M45Week 45


19.7 9.8

58.6 29.3

47.3 23.7

778.7 389.3

66% 24% 10%

Ingredients• 4 tablespoons olive oil

• 1 cup sliced red bell peppers

• 1/2 cup chopped pineapple

• 1/2 teaspoon ground cumin

• 2 tablespoons lime juice

DirectionsPreheat oven to 400 degrees F. Toss the peppers and pineapple with half the olive oil, cumin, and lime juice. Lay on a baking sheet and roast for 25-30 minutes, until charred and tender. While veggies are cooking, preheat a gas or charcoal grill to medium high heat. Spray with cooking spray. Season the fish with salt and pepper and brush liberally with the remaining oil. Grill the fish until done on both sides, and serve with the peppers and pineapple. Sprinkle with cilantro before serving.

Grilled Tilapia with Roasted Pineapples and Peppers

Grilled Tilapia with Roasted Pineapples and Peppersweek 45– day 6 – dinner O45

Week 45

• 2 4-ounce tilapia filets

• 2 tablespoons fresh chopped cilantro

• Salt and pepper

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