PerfectMealPlansWeek 38

Meal Plan Week 38

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Scrambled Eggs with Coconut Chive Cream and Sliced Pears

Bacon Turkey Scramble with Fresh Blackberries

Herbed Cottage Cheese Omelet with Strawberries

Scrambled Eggs with Blueberry Salsa

Leftovers from K38

Jalapeño and Feta Omelet with Pineapple

Reward Day – Eat What You Would Like!

Crunchy Vegetable Salad with Poached Eggs

Broiled Salmon with Creamy Spinach and Mushrooms

Hearts of Palm Scallop Salad

White Fish Tacos with Peach Salsa

Balsamic Grilled Chicken Breast with Arugula and Blue Cheese Salad

Leftovers from N38

Reward Day – Eat What You Would Like!

Moroccan Spiced Pork and Summer Squash Skillet

Peppercorn Crusted Steak with Garlic Sweet Potato Wedges

Pan Seared Cod with Creamy Cucumbers

Spicy Zucchini Noodles with Tuna and Tomatoes

Roasted Vegetables with Basil Ricotta and Poached Eggs

Leftovers from O38

Reward Day – Eat What You Would Like!

A38 B38 C38

F38A1 E38

H38G38 I38

J38 K38 L38

K38 N38 O38

M38 N38 O38

D38

Shopping List Week 38

PANTRY ITEMS MEALS

B38, C38, E38, F38, H38, I38, J38, K38, L38, N38, O38

Salt and Pepper

1 1/4 cup Extra virgin olive oil

2 tbsp Dijon-style mustard

2 tbsp Sunflower seeds

1 tsp Cumin

1/4 tsp Cinnamon

1/4 tsp Paprika

1 tsp Ground sage

1 1/2 tsp Honey

1/4 tsp Ground nutmeg

1/4 tsp Cayenne pepper

1/2 tsp Garlic powder

1 tsp Black peppercorn

1/2 tsp Chili powder

1/4 cup Sour cream

1 tsp Red pepper flakes

1/2 cup Tuna (canned)

2 tbsp Balsamic vinegar

B38, H38

B38

C38, K38

C38

C38

D38

D38, I38

E38

E38

F38

F38

K38

K38

L38

L38

N38

FRESH HERB AND PRODUCE MEALS2 tsp Chives

1/4 cup Pears

1/2 cup Lemon juice

2 cups Romaine lettuce

2 cups Red bell peppers

1 1/2 cup Cucumbers

2 tbsp Carrots

1 tbsp Celery

1 1/8 cup Onions

2 cloves Garlic

1 cup Yellow squash

1/4 cup Cilantro

1/2 cup Blackberries

1 cup Mushrooms

2 cups Baby spinach

1/2 Sweet potato

1/4 cup Basil

1 tsp Mint

1/2 cup Strawberries

1 tsp Lemon zest

1/2 cup Hearts of palm

1 tbsp Dill

1/4 cup Blueberries

2 tbsp Lime juice

1/2 Peach

1 1/2 cup Cherry tomatoes

4 large Cabbage leaves

1 cup Zucchini

1/2 cup Tomatoes

1 Jalapeno pepper

1/2 cup Pineapple

2 cups Arugula

1/2 cup Eggplant

A38, G38

A38

B38, E38, H38, I38, N38

B38

B38, H38, O38

B38, I38

B38

B38

C38, J38, K38, O38

C38, L38

C38

C38, J38, K38

D38

E38

E38

F38

G38, L38, O38

G38

G38

H38

H38

I38

J38

J38, K38

K38

K38, N38

K38

L38, O38

L38

M38

M38

N38

O38

All to taste

MEAT, FISH, POULTRY MEALS

4 oz Pork tenderloin

3 strips Bacon

1/4 lb Ground turkey

1 (4 oz) Salmon filet

1 4 oz) Beef tenderloin steak

4 oz Bay scallops

1 (4 oz) Cod filet

8 oz White fish

2 Chicken breasts

C38

D38

D38

E38

F38

H38

I38

K38

N38

Week 38

MEALSREFRIGERATOR ITEMSA38, B38, D38, G38, J38, M38, O38

24 Eggs (organic, cage-free preferable)

1/4 cup Butter

1/2 cup Coconut milk

1/4 cup Cottage cheese

1/2 cup Plain Greek yogurt

1/4 cup Feta cheese

1/2 cup Blue cheese

1 cup Ricotta cheese

A38, G38, M38

A38, E38

G38

H38, I38, J38

M38

N38

O38

Shopping List (Cont.)

Recipes

1 10 minutes 15 minutes

13.3 13.3

33.9 33.9

24.6 24.6

445.2 445.2

67% 22% 12%

Crunchy Vegetable Salad with Poached Eggs

Crunchy Vegetable Salad with Poached Eggsweek 38 – day 1 – LUNCH

1 10 minutes 10 minutes

8.5 8.5

27.7 27.7

22 22

364 364

67% 24% 9%

Scrambled Eggs with Coconut Chive Cream andSliced Pears

Scrambled Eggs with Coconut Chive Cream andSliced Pearsweek 38 – day 1 – BREAKFAST

Ingredients• 2 tablespoons coconut milk

• 1 teaspoon chopped chives

• 1 teaspoon butter

• 3 eggs, beaten

• 1/4 cup sliced pears

• Salt and pepper

Directions

Whisk the coconut milk with the chives until thick and creamy.

Set aside. Heat a nonstick skillet over medium heat and add the

butter. Add the eggs, and season with salt and pepper. Scramble

until cooked through, transfer to a plate and drizzle with the

chive sauce. Serve with the pears on the side.

Week 38

Week 38

A38

B38

Ingredients• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 teaspoon Dijon mustard

• 2 cups shredded Romaine lettuce

• 1/2 cup sliced bell peppers

DirectionsWhisk the olive oil, lemon juice, and mustard in a large bowl. Add the vegetables and toss until well coated. Stir in the sunflower seeds. 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 salad.

• 1/2 cup sliced cucumbers

• 2 tablespoons grated carrots

• 1 tablespoon chopped celery

• 2 tablespoons sunflower seeds

• 3 eggs

1 10 minutes 10 minutes

11.4 11.4

37.2 37.2

39.2 39.2

538.2 538.2

62% 29% 9%

Week 1Week 38

Bacon Turkey Scramble with Fresh Blackberries

Bacon Turkey Scramble with Fresh Blackberriesweek 38 – day 2– Breakfast D38

Ingredients• 3 strips bacon, chopped

• 1/4 pound ground turkey

• 2 eggs, beaten

• 1 teaspoon ground sage

• 1/2 cup fresh blackberries

• 1/2 teaspoon honey

• Salt and pepper

DirectionsHeat a nonstick skillet over medium heat. Add the bacon,

cook until crisp and add the turkey. Season with salt and

pepper and cook until turkey is no longer pink. Add the eggs

and scramble until done. Season with salt and pepper and

add the sage. Drizzle the blackberries with the honey and

serve alongside the eggs.

1 10 minutes 20 minutes

11.2 11.2

31.8 31.8

25.7 25.7

428.6 428.6

66% 24% 10%

Week 1

Ingredients• 2 tablespoons olive oil

• 1/4 cup chopped onions

• 1 clove garlic, minced

• 1/2 teaspoon ground cumin

• 1/4 teaspoon cinnamon

• 1/4 teaspoon paprika

• 1 cup sliced yellow squash

• 4 ounces pork tenderloin, sliced

• 1 tablespoon chopped cilantro

• Salt and pepper

Week 38

Moroccan Spiced Pork and Summer Squash Skillet

Moroccan Spiced Pork and Summer Squash Skilletweek 38 – day 1 – DINNER C38

DirectionsHeat a skillet over medium heat. Add the olive oil and onions, and

cook until soft. Add the garlic, cook for 1 minute and season with

salt and pepper. Add the spices and cook for another minute and

add the squash. Cook until slightly soft, and add the pork.

Continue cooking until the pork is done and serve topped with

the cilantro.

Peppercorn Crusted Steak with Garlic Sweet PotatoWedges

Peppercorn Crusted Steak with Garlic Sweet PotatoWedgesweek 38 – day 2 – DINNER

1 10 minutes 40 minutes

15.6 15.6

35.1 35.1

26.6 26.6

484.2 484.2

65% 22% 13%

Ingredients

• 1/2 sweet potato, cut into wedges

• 2 tablespoons olive oil

• 1/2 teaspoon garlic powder

• 1 4-ounce beef tenderloin steak

• 1 teaspoon black peppercorns, lightly crushed

• Salt

DirectionsPreheat oven to 400 degrees F. Toss the sweet potatoes with half the olive oil, garlic powder, and a pinch of salt. Lay on a baking sheet and roast until browned and tender, about 30-40 minutes. When the potatoes are almost done, coat the steak with the peppercorns and season with salt. Heat a skillet over medium high heat. Add remaining olive oil and sear the steak until well browned on both sides and cooked to your liking. Serve with the sweet potato wedges.

Week 38F38

1 10 minutes 20 minutes

8.8 8.8

32.2 32.2

27.5 27.5

421.3 421.3

67% 25% 8%

Broiled Salmon with Creamy Spinach and Mushrooms

Broiled Salmon with Creamy Spinach and Mushroomsweek 38– day 2 – LUNCH E38

Week 38

Ingredients• 1 4-ounce salmon filet• 1 tablespoon lemon juice• 1 tablespoon olive oil• 1 cup sliced mushrooms• 2 cups baby spinach• 3 tablespoons coconut milk• 1/4 teaspoon ground nutmeg• 1/4 teaspoon cayenne pepper• Salt and pepper

DirectionsPreheat broiler to high. Season the salmon with salt and pepper and drizzle with the lemon juice. Broil on both sides until cooked through, 4-5 minutes per side. While salmon is cooking, heat a skillet over medium heat and add the olive oil. Add the mush-rooms, cook until soft and add the spinach. When spinach is wilted, season with salt and pepper and stir in the coconut milk. Cook until heated through and stir in the nutmeg and cayenne. Serve with the salmon.

1 10 minutes 10 minutes

14.6 14.6

35.1 35.1

26.8 26.8

476.4 476.4

66% 22% 12%

Ingredients• 4 ounces bay scallops• 1/4 cup plain Greek yogurt• 1 tablespoon lemon juice• 2 tablespoons olive oil• 1 tablespoon Dijon mustard• 1 teaspoon lemon zest• 1/2 cup chopped hearts of palm• 1/4 cup chopped red bell peppers• Salt and pepper

Week 38Hearts of Palm Scallop SaladHearts of Palm Scallop Saladweek 38 – day 3– LUNCH H38

DirectionsPreheat a broiler to high heat. Put the scallops on a baking sheet and broil on both sides until done, about 2-3 minutes per side. Remove from oven, allow to cool and chop. Whisk together the yogurt, mustard, lemon juice, lemon zest, and olive oil. Toss the cooled scallops, hearts of palm, and peppers with the dressing and season with salt and pepper. Chill until ready to serve.

1 10 minutes 10 minutes

9.5 9.5

29.9 29.9

28.6 28.6

416.6 416.6

64% 27% 9%

Ingredients• 1/4 cup cottage cheese

• 1 teaspoon chopped basil

• 1 teaspoon chopped mint

• 1 teaspoon chopped chives

• 1 tablespoon butter

• 3 eggs, beaten

• 1/2 cup halved strawberries

• Salt and pepper

DirectionsCombine the cottage cheese with the herbs and set aside. 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, top with the cottage cheese and fold in half. Continue cooking until eggs are done. Serve with the strawberries on the side.

Herbed Cottage Cheese Omelet with Strawberries

Herbed Cottage Cheese Omelet with Strawberriesweek 38– day 3 – breakfastG38

Week 38

1 10 minutes 10 minutes

64% 26% 10%

Scrambled Eggs with Blueberry Salsa

Scrambled Eggs with Blueberry Salsaweek 38 – day 4 – breakfast J38

Week 38

9.1 9.1

26.4 26.4

23.8 23.8

365.7 365.7

1 10 minutes 20 minutes

66% 22% 11%

Pan Seared Cod with Creamy Cucumbers

Pan Seared Cod with Creamy Cucumbersweek 38 – day 3 – dinner I38

Week 38

12 12

30.7 30.7

23.4 23.4

412.9 412.9

Ingredients• 1 cup cucumber slices• 2 tablespoons plain Greek yogurt• 1 tablespoon lemon juice• 1 teaspoon honey• 1 tablespoon finely chopped dill• 2 tablespoons olive oil• 1 4-ounce cod filet• Salt and pepper

DirectionsWhisk together the yogurt, lemon juice, honey, and dill in a small bowl. Season with salt and pepper and toss with the cucumbers. Season the cod with salt and pepper. Heat a skillet to medium highheat. When it is very hot, add the olive oil. Add the fish and cook until well browned and lifts easily with a spatula. Flip, continue cooking until done. Serve with the cucumbers.

Ingredients• 1/4 cup blueberries

• 2 tablespoons chopped red onion

• 1 tablespoon chopped cilantro

• 1 tablespoon lime juice

• 1/2 tablespoon olive oil

• 3 eggs, beaten

• 2 tablespoons plain Greek yogurt

• Salt and pepper

DirectionsPut the blueberries in a food processor and pulse until just

chopped; be careful not to puree. Combine with the onions,

cilantro, and lime juice. Season with salt and pepper and set

aside. Heat the oil in a nonstick skillet and add the eggs. Season

with salt and pepper. Scramble until cooked through. Top the

eggs with the salsa and yogurt and serve.

1 10 minutes 10 minutes

11.2 11.2

28.4 28.4

22.1 22.1

380.4 380.4

66% 23% 12%

Ingredients• 2 tablespoons olive oil

• 1/4 cup chopped onions

• 1 clove garlic, minced

• 1 teaspoon crushed red pepper flakes

• 1/2 zucchini, cut into noodles on a spiral slicer

• 1/2 cup chopped tomatoes

• 1/2 cup canned tuna, drained

• 1 tablespoon chopped basil leaves

• Salt and pepper

DirectionsHeat the olive oil over medium heat. Add the onions and garlic and cook until soft. Add the crushed red pepper flakes, stir and add the zucchini noodles. Stir and season with salt and pepper. Add the tomatoes and the tuna and stir until heated through. Add the basil and serve.

Spicy Zucchini Noodles with Tuna and Tomatoes

Spicy Zucchini Noodles with Tuna and Tomatoesweek 38 – day 4 – dinner L38

Week 38

2 10 minutes 20 minutes

20.8 10.4

53.1 26.6

47.5 23.7

741.9 371

64% 25% 11%

Ingredients• 1/2 peach, diced• 1/2 cup cherry tomatoes, quartered• 1/4 cup chopped red onions• 1 tablespoon chopped cilantro• 1 tablespoon lime juice• 2 tablespoons olive oil• 8 ounces white fish, cut into pieces• 1/2 teaspoon ground cumin• 1/2 teaspoon chili powder• 4 large in tact cabbage leaves• 4 tablespoons sour cream• Salt and pepper

DirectionsCombine the peaches, tomatoes, onions, cilantro, and lime juice in a bowl. Season with salt and pepper. Heat a skillet over medium heat. Add the olive oil, followed by the white fish pieces. Season with salt and pepper and add the seasonings. Cook until fish is done and remove from the pan. To serve, wrap the fish in the cabbage leaves, top with the salsa and a tablespoon of sour cream.

White Fish Tacos with Peach SalsaWhite Fish Tacos with Peach Salsaweek 38– day 4 – lunch K38

Week 38

2 10 minutes 40 minutes

26.5 13.3

82.1 41

59.1 29.5

1071.3 535.7

68% 22% 10%

Ingredients• 2 tablespoons olive oil• 1 cup chopped red bell peppers• 1/2 cup diced zucchini• 1/2 cup chopped red onions• 1/2 cup cubed eggplant• 1 cup ricotta cheese• 1 tablespoon chopped basil leaves• 4 eggs• Salt and pepper

DirectionsPreheat oven to 400 degrees F. Toss the vegetables with the olive oil and season with salt and pepper. Lay on a baking sheet in a single layer and roast until charred and tender, about 30-40minutes. While veggies are cooking, combine the ricotta with the basil. 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. Top with the ricotta.

Roasted Vegetables with Basil Ricotta and Poached Eggs

Roasted Vegetables with Basil Ricotta and Poached Eggsweek 38 – day 5 – dinner O38

Week 38

Balsamic Grilled Chicken Breast with Arugula andBlue Cheese Salad

Balsamic Grilled Chicken Breast with Arugula andBlue Cheese Saladweek 38 – day 5 – lunch

2 10 minutes 20 minutes

17 8.5

66.6 33.3

67.2 33.6

938.1 469

64% 29% 7%

Ingredients

• 3 tablespoons olive oil

• 2 tablespoons balsamic vinegar

• 2 chicken breasts

• 2 cups arugula

• 1 cup halved cherry tomatoes

• 1/2 cup crumbled blue cheese

• 2 tablespoons lemon juice

• Salt and pepper

DirectionsCombine 2 tablespoons olive oil with the vinegar and brush over the chicken. Preheat a grill to medium high heat and grill the chicken until cooked through. While the chicken is cooking, toss the arugula with the tomatoes, blue cheese, and a pinch of salt and pepper. Combine the lemon juice with the remaining olive oil and coat the salad. Serve along side the chicken breast.

N38Week 38

1 10 minutes 10 minutes

14.6 14.6

36.4 36.4

27.2 27.2

486.8 486.8

66% 22% 12%

Ingredients

• 1 tablespoon butter

• 3 eggs, beaten

• 1 jalapeño pepper, sliced

• 1/4 cup crumbled feta cheese

• 1/2 cup diced pineapple

• Salt and pepper

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 peppers and feta. Carefully fold in half and continue cooking until eggs are done. Serve with the pineapple.

Jalapeño and Feta Omelet with Pineapple

Jalapeño and Feta Omelet with Pineappleweek 38– day 6 – breakfast M38

Week 38