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Week 9

PerfectMeal Plans

Meal Plan Week 9

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Blueberry Almond Pancakes

Leftovers from A9

Skillet Frittata with Artichokes andSun Dried Tomatoes

Ham and Vegetable Skillet with Poached Eggs

Sausage and Vegetable Hash

Bacon and Sweet Potato Omelet

Reward Day, Eat What You Would Like!

Sardine and Beet Salad

Creamy Cabbage ChickenSalad

Leftovers from E9

Broccoli and Cauliflower Egg Salad

Crunchy Chicken Salad

Chicken and BaconSpinach Salad


Grilled Curry Chicken Salad

Moroccan Chicken and Cauliflower

Leftovers from F9

Lemon Roasted Salmon and Sweet Potatoes

Italian Ground Beef Skillet

Herb Crusted Roasted PorkChop and Vegetables


A9 B9 C9

F9A1 E9

E9G9 F9

J9 K9 L9

M9 N9 O9

D9 H9 I9

A9

Shopping List Week 9

18 Eggs (organic, cage-free preferable)

MEALSREFRIGERATOR ITEMSA9, B9, D9, E9, G9, J9, K9, M9

2 1/2 Chicken breasts (boneless, skinless)

4 Chicken thighs

2 slices ham

17 slices Bacon

1 Pork loin chop

4 oz Ground beef

1 Italian sausage link

1 Salmon fillet

MEAT, FISH, POULTRY MEALS

C9, E9, H9, N9

F9

J9

D9, E9, H9, K9, O9

I9

O9

M9

L9

FRESH HERBS AND PRODUCE MEALSPANTRY ITEMS MEALS

11 1 tbsp Olive oil C9, D9, F9, G9. H9, I9, J9, L9, M9, N9

1/2 cup Almond milk

1/2 cup Paleo Mayonnaise

1 tbsp Balsamic Vinegar

1 can (3.75 oz) Sardines

3/4 cup Almond flour

1 tsp Coconut oil

Salt and Pepper

1 tsp Curry powder

2 tbsp Pine nuts

1 tbsp Mustard

1 1/2 tsp Cinnamon

2 tsp Cumin

1 tsp Vanilla extract

1/4 cup Marinara sauce

1/4 cup Pecans

B9, E9, K9, N9

H9

B9

A9

A9

*all to taste

C9

H9

E9

A9, F9

F9

A9

O9

N9

1/4 cup Blueberries

1 tbsp Dill

1/4 cup Zucchini

1 tbsp Cranberries

1 tbsp Lime juice (raw)

1/4 cup Artichoke hearts

5 Green olives

1/4 cup Asparagus

2 1/4 cups Cauliflower

1/4 cup Green bell pepper

1/4 cup Broccoli

1/4 cup Beets

1/4 cup Fresh cilantro

1 cup Cabbage

2 tbsp Sun-dried tomatoes

1 tbsp Lemon juice (raw)

1 1/2 Large onions

1 1/2 Large red bell pepper

3 1/4 cups Baby spinach

1 1/2 Sweet potatoes

1/2 medium Tomato

1 tbsp Chives

1/2 tbsp Fresh rosemary

1/2 tbsp Thyme

4 Romaine lettuce leaves

A9

B9

J9

N9

C9

G9

F9

J9

F9, K9, O9

C9

K9

B9

F9

E9

G9, H9

L9

H9, I9, J9, K9, N9, O9

K9, N9

1 cup shredded Romaine lettuce C9

A9

I9, J9, M9

H9, M9

D9, I9, L9, M9

C9

D9

I9

I9

C9

N9

1/4 cup Avocado

1 tbsp Celery

Week 9

Week 9

1 10 minutes 10 minutes

10.9 10.9

25.7 25.7

29.8 29.8

398.6 398.6

59% 30% 11%

Sardine and Beet SaladSardine and Beet Saladweek 9 – day 1 – LUNCH


27.2 13.6

67.5 33.8

42.9 21.5

894.4 447.2

68% 19% 12%

Blueberry Almond PancakesBlueberry Almond Pancakesweek 9 – day 1 – BREAKFAST

Ingredients

• 3/4 cup Almond flour

• 3 Eggs

• 1 teaspoon Vanilla extract

• 1/2 teaspoon Cinnamon

• 1/2 cup Almond milk

• 1/4 cup fresh Blueberries

• Pinch salt

• 1 teaspoon Coconut oil

Directions

Combine all ingredients except the coconut oil in a large bowl.

Stir until well combined. Heat the coconut oil in a non-stick

skillet over medium heat. Spoon the batter in the skillet and flip

when bubbly. Serve.

A9

B9

Ingredients• 2 tablespoons Paleo mayonnaise

• 1 tablespoon chopped fresh Dill

• 1/4 cup shredded raw beets

• 1 can boneless, skinless Sardines, chopped

• 1 hard boiled Egg, chopped

• Salt and Pepper

DirectionsCombine all ingredients in a large bowl. Stir well. Chill until ready to serve.

Week 9

Week 9


60% 28% 12%

Creamy Cabbage Chicken SaladCreamy Cabbage Chicken Saladweek 9– day 2– LUNCH E9


12.5 12.5

38 38

27.8 27.8

490.6 490.6

68% 22% 10%

Ingredients

• 2 tablespoons Olive oil

• 1 teaspoon Curry powder

• 1 Chicken breast

• 1 cup shredded Romaine lettuce

• 1/4 cup sliced Green bell peppers

• 1/2 medium Tomato, chopped

Directions

Preheat a gas or charcoal grill to medium high heat. Brush the

chicken breast with half the olive oil and coat with the curry

powder. Grill until charred on both sides, and cooked through,

10-15 minutes. Top the lettuce with the vegetables, sliced

chicken, and drizzle with the remaining olive oil and lime juice.

Grilled Curry Chicken SaladGrilled Curry Chicken Saladweek 9– day 1– DINNER C9

20.6 10.3

46.3 23.2

48.7 24.3

698.4 349.2

Ingredients

• 1 cup shredded Cabbage

• 1/4 cup Paleo Mayonnaise

• 1/2 cup chopped cooked Chicken

• 2 hard boiled Eggs, chopped

• 4 slices Bacon, cooked and crumbled

• 1 tbsp Mustard

• Salt and pepper

DirectionsCombine all ingredients in a large bowl and stir. Refrigerate

until ready to serve.

• 1/4 Avocado, sliced

• 1 tablespoon Lime juice

• Salt and pepper

Week 9

Week 9

Skillet Frittata with Artichokes and Sun Dried Tomatoes

Skillet Frittata with Artichokes and Sun Dried Tomatoesweek 9– day 3 – breakfast


8.3 8.3

21.4 21.4

22.8 22.8

311.3 311.3

61% 29% 10%

Ingredients

• 1 tablespoon Olive oil

• 3 Eggs

• 1 tablespoon Sun dried tomatoes

• 1/4 cup Artichoke hearts

• Salt and pepper

Directions

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

and eggs. Cook until edges of eggs are set and add the vegeta-

bles. Season with salt and pepper and continue cooking until

eggs are set. Slide onto a plate and serve.

G9


13.5 6.7

66.2 33.1

48.9 24.4

839.6 419.8

70% 23% 7%

Moroccan Chicken and CauliflowerMoroccan Chicken and Cauliflowerweek 9– day 2 – DINNER F9

Ingredients• 4 Chicken thighs


• 1 1/2 cups chopped Cauliflower

• 1 teaspoon Cinnamon

• 2 teaspoon ground Cumin

• 1/4 cup chopped Cilantro

• 5 chopped green Olives

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Toss all ingredients except the

olives and cilantro in a large freezer bag. Lay on a parchment

lined sheet pan and roast for 45-50 minutes, until chicken is

cooked through and cauliflower is tender. Top with olives and

cilantro before serving.

Week 9

Week 9


12 12

28.7 28.7

27.1 27.1

416.3 416.3

62% 26% 12%

Ingredients

• 1/4 cup, finely chopped Broccoli

• 1/4 cup finely chopped Cauliflower

• 1/4 cup chopped Onion

• 2 hard boiled Eggs, chopped


• 1 tablespoon Paleo mayonnaise

• 2 large Lettuce leaves

• Salt and pepper

Broccoli and Cauliflower Egg Salad

Broccoli and Cauliflower Egg Saladweek 9 – day 4 – LUNCH K9

DirectionsCombine all ingredients except the lettuce in a large bowl.

Season with salt and pepper and stir well. Chill until ready to

serve, and serve in the lettuce.


7.9 7.9

26.2 26.2

24.9 24.9

363.2 363.2

64% 27% 9%

Ingredients


• 2 slices Ham, chopped

• 1/4 cup chopped Onion

• 1/4 cup chopped Bell peppers

• 1/4 cup sliced Asparagus

• 1/4 cup chopped Zucchini

• 2 Eggs

DirectionsHeat the olive oil in a medium skillet. Add the chopped ham and

all vegetables. Season with salt and pepper and cook until ham is

crisp and veggies are tender. Before serving, crack the eggs in a

small bowl one at a time. Bring a pan of water to a simmer. Care-

fully add the eggs and turn off the heat. Cook for 4 minutes.

Remove with a slotted spoon and serve on top of the vegetables.

Ham and Vegetable Skillet with Poached Eggs

Ham and Vegetable Skillet with Poached Eggsweek 9– day 4 – BREAKFAST J9

Week 9

Week 9


17.5 17.5

46.8 46.8

29.6 29.6

609.5 609.5

69% 19% 12%

Sausage and Vegetable HashSausage and Vegetable Hashweek 9– day 5 – BREAKFAST M9

Ingredients• 1/2 tablespoon Olive oil

• 1 link, Italian sausage, chopped

• 1/4 cup diced Sweet potatoes

• 1/4 cup chopped Onions

• 1/4 cup chopped Bell peppers

• 1 cup baby Spinach

• 2 Eggs, beaten

• Salt and pepper

DirectionsHeat a large skillet over medium heat and add the olive oil. Add the diced sausage and sweet potatoes and cook until browned. Add the onions and pepper and cook until soft. Add the spinach, stir and add the eggs. Stir until eggs are cooked through and serve.


62% 28% 10%

Lemon Roasted Salmon andSweet Potatoes

Lemon Roasted Salmon andSweet Potatoesweek 9– day 4 – DINNER L9

14.7 14.7

40.1 40.1

41.5 41.5

592.4 592.4

Ingredients



• 1 Salmon fillet

• 1 tablespoon Lemon juice

• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Toss the sweet potatoes with

half the olive oil and season with salt and pepper. Lay on a parch-

ment lined baking sheet and roast for 20 minutes. While pota-

toes are roasting, season the salmon fillet with salt and pepper

and brush with the remaining olive oil. Drizzle with lemon juice.

Lay on sheet pan with the potatoes and continue roasting,

10-12 minutes until salmon is cooked through. Serve.

Week 9

Week 9


15.5 15.5

35.7 35.7

32.7 32.7

520.1 520.1

63% 25% 12%

Ingredients

• 3 strips Bacon, diced

• 1/4 pound Ground beef


• 1/2 cup finely chopped Cauliflower

• 1/4 cup Marina sauce

• Salt and pepper

Directions

Heat a medium skillet over medium heat and add the bacon.

Cook until crisp and add the ground beef and onions. Cook until

beef is no longer pink in the center. Add cauliflower, pasta sauce

and 1/2 cup water. Reduce heat to low and simmer until cauli-

flower is tender. Season with salt and pepper. Serve.

Italian Ground Beef SkilletItalian Ground Beef Skilletweek 9– day 5 – DINNER O9


12.8 12.8

31.7 31.7

25.3 25.3

425.3 425.3

65% 23% 12%

Ingredients

• 1/2 cup cooked, diced Chicken breast

• 2 tablespoons chopped Onions

• 1 tablespoon chopped Celery

• 1/4 cup chopped Pecans

• 1 tablespoon dried Cranberries

• 1 teaspoon Olive oil

• 1 tablespoon Paleo mayonnaise

• 2 Romaine lettuce leaves

• Salt and pepper

Directions

Combine all ingredients except for the lettuce leaves in a bowl

and stir well. Season with salt and pepper. Chill until ready to

serve, and serve in the lettuce leaves.

Crunchy Chicken SaladCrunchy Chicken Saladweek 9– day 5 – LUNCH N9

Week 9

Week 9


14.3 14.3

39.7 39.7

29 29

520.8 520.8

67% 22% 11%

Ingredients

• 3 cups baby Spinach

• 1 tablespoon chopped Sun dried tomatoes


• 2 tablespoons Pine nuts

• 1/4 cup cooked, diced Chicken breast



• 1 tablespoon Balsamic vinegar

Directions

Combine the spinach, tomatoes, onions, and pine nuts in a large

bowl. Top with the chicken and bacon and drizzle with the oil

and balsamic vinegar before serving.

Chicken and Bacon Spinach SaladChicken and Bacon Spinach Saladweek 9– day 6 – LUNCH H9

Bacon and Sweet Potato OmeletBacon and Sweet Potato Omeletweek 9– day 6 – BREAKFAST


8.4 8.4

36.7 36.7

27.9 27.9

474.4 474.4

69% 23% 8%

Ingredients


• 3 Eggs

• 1/4 cup grated Sweet potato


• 1 tablespoon chopped Chives

Directions

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

and the eggs. Follow with the sweet potatoes. Cook for 5

minutes, top with the bacon and chives and fold over. Continue

cooking until eggs are set. Serve.

D9

Week 9


11.9 11.9

40.1 40.1

41.1 41.1

577.7 577.7

63% 29% 8%

Ingredients

• 1/2 tablespoon chopped Thyme

• 1/2 tablespoon chopped Rosemary


• 1/4 cup sliced Onions

• 1/4 cup sliced Red bell peppers

Directions

Preheat oven to 400 degrees F. Combine the herbs in a small

bowl. Rub the pork chop with the chopped herbs. Heat a large

skillet over medium high heat and add half the oil. Sear the chop

on both sides until browned. Lay on a parchment lined sheet

pan. Toss the remaining oil with the vegetables and spread on

the pan with the chop. Roast for 25-30 minutes until vegetables

are tender and pork is cooked through. Serve.

Herb Crusted Roasted Pork Chop and Vegetables

Herb Crusted Roasted Pork Chop and Vegetablesweek 9– day 6 – DINNER I9

• 2 tablespoons Olive oil

• 1 boneless Pork chop

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