week 5 - amazon web servicesperfectmealplans.s3.amazonaws.com/new-week5-ae5.pdf · shopping list...

Week

5

Meal Plan Week 5

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Easy Breakfast Casserole

Leftovers from A5

Chopped Ham and Avocado Scramble

Mexican Baked Eggs

Italian Frittata

Chorizo and Sweet PotatoOmelet

Reward Day, Eat What You Would Like!

Asparagus Mozzarella Salad with Poached Egg

Leftovers from C5

Quick and Easy LettuceWraps

Mediterranean Shrimp Salad

Tuna Salad Stuffed Tomato

Crunchy Chicken Salad

Reward Day, Eat What You Would Like!

Italian Roasted Pork Loin

Grilled Shrimp and Artichoke Skewers

Grilled Spiced Pork Chops w/ Pepper and Pineapple Salad

Seared Lemon Pepper Salmon with Roasted Broccoli

Chicken and Veggie Skillet

Leftovers from O5

RewardDay, Eat What You Would Like!

A5 B5 C5

F5A1 C5

H5G5 I5

J5 K5 L5

M5 N5 O5

P5 Q5 O5

A5

Shopping List Week 5

PANTRY ITEMS MEALS

10 tbsp Olive oil 1 tbsp Paleo mayonnaise 1 tsp Balsamic Vinegar 1/4 tsp Cayenne Pepper 1/2 tsp Dijon-style Mustard 1 tsp Garlic powder 1/4 tsp Nutmeg 2 tsp Rosemary Salt and Pepper 1 tsp Oregano 1 tsp Sage 1 tsp dried basil1/2 tsp Tarragon 1/4 cup Chicken stock 1 tsp Hoisin sauce 2 tbsp Salsa1/2 cup Salsa Verde 3 Large olives 1/8 cup Pecans 1/8 cup Walnuts 1 ½ can Tuna (canned in water) 1/2 tsp Red pepper flakes 1 tsp Thyme 1 tbsp Tamari sauce

B5, F5, I5, J5, K5, L5, O5

Q5

B5

I5

B5

I5

C5

C5

all to taste

C5

C5

I5

Q5

O5

H5

P5

J5

M5

Q5

Q5

N5

H5

C5

H5

FRESH HERBS AND PRODUCE MEALS

2 Basil leaves 1 tsp Dill 1/4 tsp Ginger 1 Lemon (juice and zest) 1 tbsp Fresh mint1 Medium beefsteak tomato Fresh mint1/2 Avocado 1/4 cup Green grapes 3 large Olives 1/4 cup Pineapple 1/4 cup Artichoke hearts 1/2 cup Asparagus spears 1 ½ cup Broccoli 1 cup Carrots 1 tbsp Celery 1 cup Cucumber 2 tbsp Fresh cilantro 5 cloves Garlic 1 cup Green beans4 Boston Lettuce leaves (large)1/2 cup Mushroom 2 Onions1 tbsp Parsley 1/4 cup Red bell pepper1 cup Spinach 1/4 cup Sun-dried tomatoes1 Sweet potato1/4 cups Cherry tomatoes

B5

N5

H5

L5, K5, B5

K5

N5

K5

G5

Q5

M5

L5

F5

B5

L5

C5

N5

K5

J5

B5, F5, H5, O5

O5

Q5, H5

O5

A5, B5, C5, N5, O5

F5

I5

M5

M5

A5, P5

B5

F5, K5

MEALSREFRIGERATOR ITEMS14 Eggs (organic, cage-free preferable)

3 tsp Butter (organic, unsalted)

3/4 cup shredded Cheddar cheese

1/2 cup Cottage cheese

1 oz crumbled Feta cheese

5 oz Greek yogurt

1/2 cup shredded Mozzarella

2 tbsp grated Parmesan cheese

1/4 cup shredded Swiss cheese

1/4 cup Whole milk

1 oz Monterey Jack cheese

A5, P5, G5, J5,M5

P5, G5, M5

A5, G5

A5

F5

K5, N5

B5

M5

A5

G5

J5

MEAT, FISH, POULTRY MEALS1½ Chicken breasts (boneles, skinless) 1 slice Ham 2 oz Pork and beef chorizo 4 strips Bacon 1 (6 oz) Pork loin chop8 oz Pork loin roast1/4 lb Ground beef (grass-fed)1 (4 oz) Salmon fillet 20 large Shrimps

Q5,O5

G5

P5

A5

I5

C5

H5

L5

F5, K5

1 cup Shredded lettuce

5 tbsp Half and half M5, O5

Week 5

Week 5

1 10 minutes 10 minutes

11.3 11.3

32 32

22 22

413.7 413.7

68% 21% 11%

AsparagusMozzarella Salad with Poached Egg

AsparagusMozzarella Salad with Poached Eggweek 5– day 1 – LUNCH


25.9 12.9

70.4 35.2

64 32

994.6 497.3

64% 26% 10%

Easy Breakfast CasseroleEasy Breakfast Casseroleweek 5– day 1 – BREAKFAST

Ingredients• 4 slices bacon, uncooked

• 1/4 cup chopped onion

• 4 eggs

• 1/2 sweet potato, peeled and shredded

• 1/2 cup shredded cheddar cheese

• 1/2 cup cottage cheese

• 1/4 swiss cheese, shredded

DirectionsChop the bacon. In a large skillet, cook bacon and onion until

bacon is crisp; drain. In a large bowl, combine the remaining

ingredients; stir in bacon mixture. Transfer to a greased 1 quart

casserole dish or crock. Bake, uncovered, at 350° for 20-25

minutes or until a knife inserted near the center comes out

clean. Let stand for 10 minutes before cutting.

A5

B5

Ingredients• 1/4 cup cherry tomatoes

• 1/2 cup asparagus spears

• 1/2 cup shredded mozzarella cheese

• 1/4 cup sliced onions

• 2 basil leaves, sliced

• 1 teaspoon balsamic vinegar

DirectionsIn a large saucepan, bring 1/2 in. of water to a boil. Add aspara-gus; cover and boil for 3 minutes. Drain and immediately place asparagus in ice water. Drain and pat dry. Transfer to a large bowl. Add the cheese, tomatoes, onion and basil. In a small bowl, whisk the oil, vinegar, garlic, salt, mustard and pepper. Pour over salad; toss to coat. Drizzle with lemon juice. Before serving, crack the egg in a small bowl. Bring a pan of water to a simmer. Carefully add the egg and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and add to the salad.

• 1 tablespoon olive oil

• 1 clove garlic, minced

• 1/2 tsp dijon mustard

• 1/4 tsp pepper

• 1 teaspoon lemon juice

• 1 dash salt

Week 5

Week 5


22.6 11.3

57 28.5

56.1 28.1

831.6 415.8

62% 27% 11%

Italian Roasted Pork LoinItalian Roasted Pork Loinweek 5– day 1 – dinner


8.9 8.9

21.2 21.2

22.9 22.9

315.3 315.3

60% 29% 11%

Ingredients

• 12 large shrimp

• 1/4 cup artichoke hearts

• 1 tablespoon olive oil


• 1 tablespoon chopped fresh parsley

• 1/2 cup shredded lettuce

• 1 ounce crumbled feta cheese

Directions

Toss the shrimp and artichoke hearts with the olive oil, garlic,

and parsley. Thread on skewers. Preheat a gas or charcoal grill

to medium-high heat. Grill the skewers until shrimp is pink and

cooked through, about 2-3 minutes per side. Serve the skewers

on a bed of lettuce, topped with the feta cheese.

C5

Grilled Shrimp and Artichoke SkewersGrilled Shrimp and Artichoke Skewersweek 5– day 2 – DINNER F5

Ingredients

• 2 tsp dried rosemary

• 1 tsp dried oregano

• 1 tsp dried thyme

• 1 tsp sage

• 1/4 tsp nutmeg

DirectionsPreheat oven to 350 degrees. Combine the rosemary, oregano,

thyme, sage, nutmeg, salt and pepper in a small bowl. Lay the

roast on a shallow roasting pan and cut slits into the fat. Rub the

spice mixture over the roast, coating evenly. Add the carrots and

onions to the pan. Bake for about 1 hour 40 minutes. Remove

from oven and allow the roast to rest for 10-15 minutes before

slicing and serving.

• 2 tsp salt

• 1/4 tsp pepper

• 8 oz pork loin roast

• 1/2 cup onions

• 1 cup sliced carrots

Week 5

Week 5


8.6 8.6

23.3 23.3

24 24

338.7 338.7

62% 28% 10%

Ingredients

• 1/4 pound ground beef (grass-fed)

• 1/4 teaspoon ground ginger


• 1 tbsp Tamari sauce

• 1 teaspoon Hoisin sauce

• 1/4 tsp red pepper flakes

• 3 Boston lettuce leaves

Directions

Heat a skillet over medium heat. Add the ground beef and garlic

and cook until mixture is no longer pink in the center. Drain. Add

the ginger, soy sauce, hoisin, pepper, and red pepper flakes.

Serve the meat mixture in the lettuce leaves.


13.9 13.9

43.9 43.9

29.7 29.7

556.3 556.3

69% 21% 10%

Chopped Ham and Avocado ScrambleChopped Ham and Avocado Scrambleweek 5– day 3– breakfast G5

Ingredients

• 2 extra large eggs

• 1/4 cup whole milk

• 1 slice ham, chopped

• 1 teaspoon butter

• 1/2 avocado, sliced

• 1/4 cup shredded cheddar

Directions

Whisk the eggs with the milk. Add the chopped ham. Heat a

nonstick skillet over medium heat. Add the butter, followed by

the egg mixture. Scramble, until cooked through. Top with the

avocado slices and shredded cheese.

Quick and Easy Lettuce WrapsQuick and Easy Lettuce Wrapsweek 5– day 3– LUNCH H5

Week 5

Week 5

Grilled Spiced Pork ChopsGrilled Spiced Pork Chopsweek 5– day 3 – DINNER


2.9 2.9

20.4 20.4

16.5 16.5

261.5 261.5

64% 26% 10%

Ingredients

• 6 oz pork loin chop • 1/4 cup chopped pineapple

• 1 1/2 tbsp olive oil • 1/4 cup chopped red bell pepper

• 1 tsp garlic powder

• 1 tsp dried basil

• 1/4 tsp cayenne pepper

DirectionsCombine 1 tablespoon of olive oil with the garlic powder,

cayenne, and basil. Rub the pork chop liberally with the mixture.

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

pork chop and grill until done, about 6-8 minutes per side. For

the salad, combine the pineapple and bell pepper in a small bowl

and toss with 1/2 tablespoon of olive oil. Season with salt and

pepper and serve with the pork chop.

I5


12.1 12.1

34.5 34.5

28.3 28.3

480.2 480.2

66% 24% 10%

Mexican Baked EggsMexican Baked Eggsweek 5– day 4 – BREAKFAST J5

Ingredients

• 1/2 cup salsa verde

• 1/2 tbsp olive oil


• Salt and pepper

• 1 oz Monterey jack cheese

• 2 tbsp fresh cilantro

DirectionsPreheat oven to 400 degrees. Lightly coat a small oven proof

skillet or casserole dish with olive oil. Add the salsa verde to the

dish and use a spoon to make three small wells. Crack the eggs

into the wells in the salsa. Season with salt and pepper and bake

for 15 minutes until the egg whites are cooked. Remove from

oven, top with cheese and bake until cheese is melted. Garnish

with the fresh cilantro and serve

Week 5

Week 5


5.8 5.8

17.1 17.1

13.1 13.1

228.2 228.2

67% 23% 10%

Ingredients

• 8 large shrimp

• 1 tbsp fresh mint, chopped

• 1 tsp lemon juice

• 1 tbsp olive oil

• 1 cup chopped cucumber

• 1 oz plain Greek yogurt

• 1/2 cup shredded lettuce

Directions

Combine the shrimp with the mint, lemon juice, olive oil, cucum-

ber and yogurt. Season with salt and pepper. Serve the salad on

a bed of shredded lettuce.

Mediterranean Shrimp SaladMediterranean Shrimp Saladweek 5– day 4 – LUNCH K5


9.8 9.8

37.4 37.4

27.8 27.8

487 487

69% 23% 8%

Ingredients

• 1 4-oz salmon fillet • 1 tsp lemon zest

• 2 tbsp olive oil • Salt and pepper

• 1 1/2 cups chopped broccoli

DirectionsPre-heat oven to 400 F. Toss the broccoli with 1 tablespoon of

olive oil and season with salt and pepper. Lay on a baking sheet

and bake for 20-25 minutes, until broccoli is lightly browned

and tender. While broccoli is baking, season the salmon with the

salt, pepper, and the lemon zest. Heat a medium skillet over

medium-high heat. Add 1 tablespoon of olive oil, followed by

the fish. Cook until fish lifts easily with a spatula, about 6

minutes. Flip and cook until salmon is browned on both sides

and cooked through. Serve with the roasted broccoli.

Seared Lemon Pepper SalmonSeared Lemon Pepper Salmonweek 5– day 4 – DINNER L5

Week 5

Week 5


11.9 11.9

34.7 34.7

28.4 28.4

461.8 461.8

66% 24% 10%


10.6 10.6

13.7 13.7

73.8 73.8

477 477

64% 27% 9%

Ingredients• 1 tbsp chopped onions

• 1 tbsp chopped celery

• 2 tsp chopped fresh dill

• 1 1/2 cans tuna, drained

• 4 oz plain Greek yogurt

• 1 medium beefsteak tomato

• Salt and pepper

DirectionsCombine the onions, celery, dill, tuna, and yogurt in a medium

bowl. Season with salt and pepper. Cut the top off of the tomato

and remove the insides carefully with a spoon. Stuff the tuna

salad in the tomato and eat with a knife and fork.

Italian FrittataItalian Frittataweek 5– day 5 – BREAKFAST M5

Tuna Salad Stuffed�TomatoTuna Salad Stuffed�Tomatoweek 5– day 5 – LUNCH N5

Ingredients


• 1 tbsp half and half

• 1 tbsp butter

• 1 cup fresh spinach

• 1/4 cup sun-dried tomatoes

• 3 large olives, pitted and sliced

• 2 tbsp grated Parmesan cheese

• Salt and pepper

Directions

Beat the eggs with the half and half. Heat a small non-stick

skillet over medium heat and add the butter. Add the eggs to the

pan, followed by the spinach, sun-dried tomatoes, and olives.

Cook until eggs are set, about 5-6 minutes. Season with salt and

pepper, and top with the Parmesan cheese before serving.

Week 5

Week 5


21.4 10.7

75.5 37.7

68.8 34.4

1,035 517.5

65% 26% 9%

Ingredients

• 3 tbsp olive oil

• 1/2 cup sliced onions

• 1 cup sliced mushrooms

• 1 cup sliced green beans

• 1 chicken breast, cut into bite sized pieces

DirectionsHeat a large skillet over medium-high heat. Add the olive oil,

followed by the chopped chicken. Cook until chicken is

browned. Add the onions, mushrooms, and green beans. Season

with salt and pepper. Cook until veggies are soft, about 6

minutes. Add the garlic, and stir for 1 minute. Add the stock and

half and half and cook 2 more minutes, until liquid is reduced by

half. Serve.

Chorizo and Sweet Potato OmeletChorizo and Sweet Potato Omeletweek 5– day 6 – BREAKFAST


17.5 17.5

50 50

36.4 36.4

664.8 664.8

68% 22% 10%

Ingredients

• 1 tbsp butter


• 3 tbsp water

• 1/2 sweet potato, peeled and shredded

• 2 oz pork and beef chorizo, cooked

• Salt and pepper

• 2 tbsp Salsa

Directions

Beat the eggs with the water. Heat a small non-stick skillet over

medium-low heat and add the butter. Add the eggs and cook for 1

minute until edges are set. Add the sweet potatoes and cooked

chorizo, season with salt and pepper, and fold over. Continue

cooking until eggs are set. Serve topped with the salsa.

Chicken and Veggie SkilletChicken and Veggie Skilletweek 5– day 5 – DINNER O5

P5


• 4 tbsp half and half

• 1/4 cup chicken stock

• Salt and pepper

Week 5


12 12

23 23

17.4 17.4

324.6 324.6

65% 21% 14%

Ingredients

• 1/2 chicken breast

• 1 tbsp Paleo mayonnaise

• 1/8 cup pecans, halves

• 1/8 cup walnuts, halves

Directions

Bring a pot of water to a boil and reduce to a low simmer. Add

the chicken breast and cook until done, about 10 minutes.

Remove from pan, allow to cool, and shred or chop. Combine

the cooked chicken with the rest of the ingredients and serve

on top of the lettuce.

Crunchy Chicken SaladCrunchy Chicken Saladweek 5– day 6 – LUNCH Q5

• 1/2 teaspoon dried tarragon

• 1/4 cup green grapes, halved

• Salt and pepper, to taste

• 1 Lettuce leaf

BONUS RECIPE

Week 5BONUS 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.


19 3.2

81.3 13.6

0.8 0.1

807 134.5

90% 0% 10%

Orange Balsamic VinaigretteOrange Balsamic Vinaigrette

Ingredients

• 6 tablespoons olive oil

• 4 tablespoons balsamic vinegar


• 1 teaspoon Dijon mustard

• 1 teaspoon orange zest

• 1 teaspoon honey

• 1/2 teaspoon thyme leaves

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

Directions

Put all ingredients in a jar, cover, and shake until well combined.

Store in the fridge for up to 3 days.

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