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Week 11
PerfectMeal Plans
Meal Plan Week 11
Day 1
Breakfast Lunch Dinner
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Curried Chicken Scramble
Leftovers from B11
Avocado and Poached Egg Salad
Broccoli, Sausage, and Pepper Breakfast Scramble
Roasted Asparagus Topped with Fried Eggs and Bacon
Open Face Bacon and Mushroom Omelet
Reward Day, Eat What You Would Like!
Spicy Beef and Bacon Lettuce Wraps
Meatball Lettuce Wraps
Leftovers from E11
Dijon Bacon and SeafoodSalad
Garlic Chicken and Vegetable Skillet
Strawberry Chicken Salad
Reward Day, Eat What You Would Like!
Broccoli and Bacon StuffedChicken Breasts
Leftovers from C11
Chicken, Shrimp, and Vegetable Soup
Turkey Burger Spinach Salad
Chicken and Vegetable Fajitas
Ginger Salmon and Cauliflower Stew
Reward Day, Eat What You Would Like!
A11 B11 C11
C11A1 E11
E11G11 I11
J11 K11 L11
M11 N11 O11
D11 H11 F11
B11
Shopping List Week 11
14 Eggs (organic, cage-free)
MEALSREFRIGERATOR ITEMSA11, D11, E11, G11, J11, L11,M11
6 1/2 Chicken breasts (boneless, skinless)
2 Breakfast Sausage links
1 lb Ground beef
4 oz Atlantic salmon
16 Bacon slices
4 large Shrimp
1/4 lb Ground turkey
1/4 lb Ground pork
MEAT, FISH, POULTRY MEALSA11, C11, I11,N11, O11, H11
FRESH HERBS AND PRODUCE MEALSPANTRY ITEMS MEALS
19 tbsp Olive oil C11, F11, G11, H11, I11, J11, K11, L11, M11, N11, O11
7 tbsp Paleo Mayonnaise
1 tbsp Balsamic Vinegar
1/4 can Shrimp
1/4 can Salmon
1/2 cup Coconut milk
3 tsp Chili powder
Salt and Pepper
4 tbsp Almond meal
1/4 can Tuna (canned in water)
1 tbsp Curry powder
1/2 tsp Cumin
2 tsp Ginger
1 tbsp Coconut oil
2 tbsp Dijon Mustard
1 tbsp Red wine vinegar
1 tsp Rosemary (dried)
1 cup Chicken stock
1/2 cup Marinara sauce
H11, K11
G11
K11
K11
A11, F11, N11
B11, O11
*all to taste
E11, L11
K11
A11
O11
F11
A11
F11, K11, L11
L11
E11
F11, I11
E11
1/4 cup Zucchini
1/4 Avocado
4 tbsp Celery
1 1/4 cups Cauliflower
1/4 cup Green bell peppers
1 1/2 cups Broccoli
J11, N11, O11
L11, N11
I11
G11, L11
H11
D11, L11, N11, O11
O11
E11
D11, I11, M11
G11, I11, M11
L11
B11, L11, N11, O11
O11
G11
H11, K11
A11, F11
L11
C11, J11, N11
1 tbsp Lemon juice (raw)
2 1/2 cups Onions
3/4 cup Red bell peppers
3 cups Baby spinach
1/4 cup Green beans
8 cherry Tomatoes
1/4 cup Strawberry
1 cup Mushrooms
1 tbsp Lime juice (raw)
4 Basil leaves
2 1/2 tsp Thyme
1 1/4 cups Asparagus spears
1/4 cup Cucumbers
8 Garlic cloves
17 Romaine lettuce leaves
H11
B11, C11, I11, K11, L11, O11
J11
B11, E11
F11
I11
L11
E11
B11, C11, D11, G11, K11, M11
1 cup Shredded lettuce
B11, E11, O11, H11
G11
Week 11
Week 11
2 10 minutes 30 minutes
16.7 8.3
59 29.5
63.9 32
856.6 428.3
62% 30% 8%
Spicy Beef and Bacon Lettuce Wraps
Spicy Beef and Bacon Lettuce Wrapsweek 11 – day 1 – LUNCH
1 10 minutes 15 minutes
9.7 9.7
48.6 48.6
48.9 48.9
657.4 657.4
65% 29% 6%
Curried Chicken ScrambleCurried Chicken Scrambleweek 11 – day 1 – BREAKFAST
Ingredients
• 1 tablespoons Coconut oil
• 1 Chicken breast, chopped into bite sized pieces
• 1/4 cup chopped Cauliflower
• 1 tablespoon Curry powder
• 3 Eggs, beaten
• 1/4 cup Coconut milk
• Salt and pepper
DirectionsHeat the coconut oil in a large skillet. Add the chicken, season with salt and pepper, and cook until browned on all sides. Add the cauliflower and curry powder. Continue cook-ing for an adittional minute and add the eggs. Scramble until eggs are cooked and add the coconut milk. Simmer for 5 minutes, until chicken is cooked through. Serve.
A11
B11
Ingredients
• 4 strips Bacon, chopped
• 1/2 pound Ground beef
• 1/2 cup chopped Onion
• 2 cloves Garlic, minced
• 2 teaspoons Chili powder
• 6 large Lettuce leaves, in tact
• Salt and pepper
DirectionsHeat a large skillet over medium heat. Add the bacon and cook until crisp and add the beef, onions, and garlic. Cook until onions are soft and beef is no longer pink. Drain and add the chili powder. Stir, season with salt and pepper and serve in the lettuce leaves.
Week 11
Week 11
2 10 minutes 20 minutes
62% 28% 10%
Meatball Lettuce WrapsMeatball Lettuce Wrapsweek 11– day 2– LUNCH E11
2 5 minutes 25 minutes
21.5 10.8
73.5 36.8
66.7 33.4
1012.2 506.1
65% 26% 9%
Ingredients
• 4 tablespoons Olive oil
• 1 cup chopped Broccoli
• Salt and pepper
• 4 slices Bacon, cooked and crumbled
DirectionsPreheat oven to 350 degrees F. Heat a large skillet over medium heat. Add half the olive oil and onions. Cook until onions are soft. Add the broccoli, season with salt and pepper, and cook for 2 minutes. Remove from pan and add the bacon. Using a sharp pairing knife, cut a slit along the thickest side of the chicken breasts. Carefully stuff the broc-coli mixture into the chicken and lay on a parchment lined baking sheet. Seal the edges with water and brush the chick-en with the remaining olive oil. Bake for 20-25 minutes, until cooked through and lightly browned on top.
Broccoli and Bacon Stuffed Chicken Breasts
Broccoli and Bacon Stuffed Chicken Breastsweek 11 – day 1– DINNER C11
25.9 12.9
73.1 36.5
75.1 37.6
1069.8 534.9
Ingredients
• 1/2 pound Ground beef
• 1/4 pound Ground pork
• 2 tablespoons Almond meal
• 1 teaspoon Basil leaves, chopped
• 1 teaspoon dried Rosemary
• Salt and pepper
DirectionsPreheat oven to 400 degrees F. Combine the beef, pork,
almond meal, egg, and spices in a large bowl. Season with salt
and pepper. Mix until just combined. Form into meatballs and
lay on a parchment lined baking sheet. Bake for 15-20
minutes, until cooked through. While meatballs are baking,
heat the marinara sauce. Serve the meatballs in the lettuce
leaves, topped with the sauce.
• 1 cup chopped Onion
• 2 Chicken breasts
• 1 Egg
• 1/2 cup Marina sauce
• 6 Lettuce leaves, in tact
Week 11
Week 11Chicken, Shrimp, and Vegetable SoupChicken, Shrimp, and Vegetable Soupweek 11– day 3 – DINNER
1 10 minutes 15 minutes
12.2 12.2
45.7 45.7
35.5 35.5
600 600
68% 24% 8%
Ingredients• 3 tablespoons Olive oil
• 1/4 cup chopped Onions
• 1/4 cup chopped Asparagus
• 1/4 cup chopped Green beans
• 1 Chicken breast, cut into bite sized pieces
• 4 large raw Shrimp, peeled and deveined• 1 teaspoon ground Thyme
DirectionsHeat a large saucepan over medium heat. Add the olive oil and chicken pieces and cook until browned on all sides. Add the onions, asparagus and green beans and cook until veggies are soft. Add the thyme and season with salt and pepper. Stir and add the chicken stock with 1/2 cup water. Bring to a boil and reduce to a simmer. Simmer for 10 minutes, until chicken is cooked through. About 5 minutes prior to serving, add the shrimp and simmer until shrimp is pink and cooked through.
I11
1 10 minutes 10 minutes
15.1 15.1
40 40
26.9 26.9
517.3 517.3
68% 20% 11%
Avocado and Poached Egg SaladAvocado and Poached Egg Saladweek 11– day 3 – BREAKFAST G11
Ingredients
• 1 cup shredded Lettuce
• 4 cherry tomatoes, halved
• 1/2 cup chopped Asparagus
• 1 tablespoon Balsamic vinegar
• 3 slices Bacon, cooked and crumbled
Directions
Combine the lettuce, tomatoes, asparagus, and bacon on a plate
or in a large bowl. Top with the avocado slices. 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 salad.
Drizzle with oil and vinegar and serve.
• 1/4 Avocado, sliced
• 2 Eggs
• 1 tablespoon Olive oil
• Salt and pepper
• 1/2 cup Chicken stock• Salt and pepper
Week 11
Week 11
1 15 minutes 10 minutes
6.6 6.6
39.5 39.5
42.6 42.6
556.4 556.4
64% 31% 5%
Ingredients
• 1/4 can Salmon
• 1/4 can Shrimp
• 1/4 can Tuna
• 1 slice Bacon, cooked and crumbled
• 2 tablespoons chopped Onions
• 2 tablespoons chopped Celery
• 3 tablespoons Paleo mayonnaise
• 1 tablespoon Olive oil
• 1 teaspoon Dijon mustard
• Salt and pepper
Dijon Bacon and Seafood SaladDijon Bacon and Seafood Saladweek 11 – day 4 – LUNCH K11
DirectionsCombine all ingredients in a large bowl. Season with salt and
pepper. Stir and chill before serving.
1 10 minutes 10 minutes
17.4 17.4
39.8 39.8
37.8 37.8
577.9 577.9
62% 26% 12%
Ingredients
• 1 teaspoon Olive oil
• 2 breakfast Sausage links, sliced
• 1/4 cup chopped Broccoli
• 1/4 cup chopped Red bell peppers
• 2 Eggs, beaten
• Salt and pepper
DirectionsHeat a skillet over medium heat. Add the olive oil and the
sausage and cook until browned. Add the vegetables and
continue cooking until soft. Season with salt and pepper and
add the eggs. Scramble with a wooden spoon or spatula until
eggs are cooked through. Serve.
Broccoli, Sausage, & Pepper Breakfast Scramble
Broccoli, Sausage, & Pepper Breakfast Scrambleweek 11– day 4 – BREAKFAST J11
Week 11
Week 11
1 15 minutes 10 minutes
69% 21% 10%
Turkey BurgerSpinach SaladTurkey BurgerSpinach Saladweek 11– day 4 – DINNER L11
15 15
48.4 48.4
32.8 32.8
616.7 617.7
Directions
Heat a skillet over medium heat. Add 1/2 tablespoon of the
olive oil, followed by the onions, mushrooms, and garlic.
Cook until vegetables are soft and transfer to a medium
bowl. Add the turkey, mustard, egg, and ground almonds.
Season with salt and pepper. Mix lightly and form into a
patty. Add another 1/2 tablespoon olive oil to the pan and
add the turkey burger. Cook until browned on both sides and
cooked through. Toss the spinach with the remaining vegeta-
bles, top with the turkey burger and drizzle with the remain-
ing olive oil and vinegar.
1 15 minutes 10 minutes
69% 21% 10%
Turkey BurgerSpinach SaladTurkey BurgerSpinach Saladweek 11– day 4 – DINNER L11
15 15
48.4 48.4
32.8 32.8
616.7 617.7
Ingredients
• 2 tablespoons Olive oil
• 1/4 cup chopped Onions
• 1/4 cup sliced Mushrooms
• 1 clove Garlic, minced
• 1/4 pound ground Turkey
• 1 Egg, beaten
• 2 tablespoons Almond meal
• 1 teaspoon Dijon mustard
• 2 cups Baby spinach
• 1/4 cup sliced Cucumbers
• 4 cherry Tomatoes, halved
• 1/4 cup sliced Green bell peppers
• 1 tablespoon Red wine vinegar
• Salt and pepper
Continues below
Week 11
Week 11
1 10 minutes 15 minutes
14.1 14.1
37.6 37.6
33.5 33.5
511.4 511.4
64% 25% 11%
Ingredients• 2 tablespoons Olive oil• 3 cloves Garlic, minced• 1 Chicken breast, cubed• 1/4 cup chopped Broccoli• 1/4 cup sliced Mushrooms• 1/4 cup sliced Bell peppers• 1 cup baby Spinach• 2 tablespoons Coconut milk• Salt and pepper
DirectionsHeat a medium skillet over medium heat. Add the olive oil and the garlic and cook for 1 minute. Add the chicken and cook until browned. Add the vegetables and cook for 5 more minutes, stirring frequently. Stir in the coconut milk and simmer until chicken is cooked through.
Garlic Chicken and Vegetable SkilletGarlic Chicken and Vegetable Skilletweek 11– day 5 – LUNCH N11
1 10 minutes 20 minutes
8.3 8.3
31.4 31.4
23.9 23.9
400.9 400.9
69% 23% 8%
Ingredients• 1 tablespoon Olive oil
• 10 Asparagus spears
• 1 teaspoon ground Thyme
• 2 Eggs
• 2 slices Bacon, cooked and crumbled
• Salt and pepper
DirectionsPreheat oven to 400 degrees F. Toss the asparagus with half
the olive oil and the thyme. Season with salt and pepper and
lay on a baking sheet. Roast for 10-15 minutes, until tender
and lightly charred. Heat the remaining olive oil in a non stick
skillet and add the eggs. Fry until they are cooked to your
liking. Top the roasted asparagus with the eggs and sprinkle
with the bacon crumbles.
Roasted Asparagus Topped with Fried Eggs and Bacon
Roasted Asparagus Topped with Fried Eggs and Baconweek 11– day 5 – BREAKFAST M11
Week 11
Week 11
1 10 minutes 10 minutes
3 3
27.7 27.7
25 25
359.5 359.5
69% 28% 3%
Ingredients
• 2 strips Bacon, chopped
• 1/2 cup sliced Mushrooms
• 1/2 teaspoon dried Thyme
• 3 Eggs, beaten
• Salt and pepper
DirectionsHeat a small nonstick skillet over medium heat. Add the
bacon and the mushrooms and cook until mushrooms are
soft and bacon is crisp. Add the thyme and season with salt
and pepper. Remove from pan. Pour in the eggs and cook
until edges are set. Add the mushroom mixture to the eggs
and continue cooking until eggs are cooked through. Slide
onto plate and serve.
Open Face Bacon and Mushroom OmeletOpen Face Bacon and Mushroom Omeletweek 11 – day 6 – BREAKFAST D11
Chicken and Vegetable FajitasChicken and Vegetable Fajitasweek 11– day 5 – DINNER
1 10 minutes 20 minutes
12.6 12.6
31.2 31.2
28.5 28.5
435.5 435.5
63% 26% 11%
Ingredients• 2 tablespoons Olive oil
• 1 Chicken breast, sliced
• 1/4 cup sliced Onions
• 1/4 cup sliced Bell peppers
• 2 cloves Garlic, minced
• 1/4 cup sliced Mushrooms
DirectionsHeat a skillet over medium high heat. Add the olive oil,
followed by the chicken. Cook until browned on all sides and
add the onions and bell peppers. Cook for 3-4 minutes and
add the garlic, zucchini, and mushrooms. Stir and add the
spices. Season with salt and pepper and add 1/4 cup water.
Simmer until vegetables are tender and chicken is cooked
through. Add the lime juice. Serve in the lettuce leaves.
O11
• 1/4 cup sliced Zucchini
• 1 teaspoon Chili powder
• 1/2 teaspoon Cumin
• 1 tablespoon Lime juice
• 3 large Lettuce leaves
• Salt and pepper
Week 11
Week 11
1 10 minutes 15 minutes
13.7 13.7
40.2 40.2
28.8 28.8
526.9 526.9
62% 22% 10%
Ingredients• 2 tablespoons Olive oil• 1 cup chopped Cauliflower• 1 tablespoon Dijon mustard• 2 teaspoons ground Ginger• 1/2 cup Chicken stock• 1 tablespoon Coconut milk• 4 ounces Salmon, cut into bite sized pieces• Salt and pepper
DirectionsHeat the olive oil in a saucepan and add the cauliflower. Cook until tender and add the ginger and mustard. Season with salt and pepper, add the stock, 1/2 cup water, and the coconut milk. Turn the heat down to low and add the salmon pieces. Simmer until fish is cooked through and cauliflower is tender, about 10 minutes. Serve.
Ginger Salmon and Cauliflower StewGinger Salmon and Cauliflower Stewweek 11– day 6 – DINNER F11
1 10 minutes 10 minutes
11.8 11.8
31.7 31.7
23.4 23.4
418.7 418.7
67% 22% 11%
Ingredients
• 1/2 cup chopped, cooked Chicken breast
• 4 tablespoons Paleo mayonnaise
• 2 tablespoons chopped celery
• 1/4 cup sliced Strawberries
• 1 tablespoon Lemon juice
• 2 teaspoons Olive oil
• 2 large Lettuce leaves, in tact
• Salt and pepper
Directions
Combine all ingredients in a bowl and mix, being careful not
to smash the strawberries. Season with salt and pepper and
serve in the lettuce leaves.
Strawberry Chicken SaladStrawberry Chicken Saladweek 11– day 6 – LUNCH H11