Summer Meal Plan
Summer Meal Plan
Summer Meal Plan
SUMMER NEVER
LOOKED SO GOOD
5-Week Meal Plan Built
for the Best Summer
of Your Life
Copyright 2016 Lurong Living
TABLE OF CONTENTS
Using the Meal Plan...................................................... 1
Week 1............................................................................. 3
Week 2.......................................................................... 10
Week 3.......................................................................... 16
Week 4......................................................................... 22
Week 5......................................................................... 29
Sunday Meal Prep Dinner Ideas............................ 35
Bonus Elite Recipes...................................................37
Bonus Pro Recipes.....................................................43
Bonus Vegetarian Recipes.......................................48
Nutritional Information for Daily Meal Plan......... 52
Nutritional Information for Add-On Items............ 58
The Template
The meal plan provides the serving size, calories, and
macro-nutrient breakdown for each meal. Each days 3-meal
template generally results in a 1,100-1,300 calorie daily total.
This calorie total below is what most athletes will need. The 3
daily meals intentionally dont take into account any snacks or
supplementation you may include, so again, the plan is a starting
point to get you up and running. Depending on your nutritional
needs you will want to adjust either your snacks or the number of
servings of the daily meals outlined in the plan. You may need to
cook more, and shop for more food, but the templates will allow
you to double up on the primary recipes and use leftovers for
lunches and dinner re-runs.
Additionally, athletes who are looking to either gain mass or
are training at a high level may choose to substitute or add
some Pro Level accepted starches and grains to increase their
carbohydrate loads.
So How Many Calories Do I Need?
Make sure to review the entire Nutrition U Series via the
Challenge site for more details, but here is starting point to get
you moving in the right direction.
General Calorie Guidelines:
GOALS
EXAMPLE
Multiply your weight by the calories per lb.
recommendations.
Weight Loss
Weight Maintenance
Weight Gain
(Muscle Building)
Sincerely,
The Challenge Team
PANTRY STAPLES
PROTEIN
FF Paprika
FF Onion powder
FF Dry mustard
FF Chili powder
FF Dried sage
FF Dried basil
FF Almond butter
FF Ground cumin
FF Dried oregano
FF Apple cider vinegar
FF Italian seasoning
FF Coconut flour
FF Curry powder
FF Ground coriander
PRODUCE
FF Assorted fruits for breakfast
and snacking
FF (3) Red bell pepper
FF (2) Red onion
FF (8+ Cups) spinach
FF (4) Avocado
FF (3) Onions
FF (4) Limes
FF Shallot
FF (4-5) Tomatoes
FF (6-7) Zucchini
FF (1 bunch) Fresh parsley
FF (4) Yellow bell pepper
FF (1 head) Cauliflower
FF Spaghetti squash
FF (2 cups) Fresh mushrooms
FF Apples (plus extra for
snacking)
MISCELLANEOUS
FF Challenge approved taco spice (or make your own, all ingredients in pantry staples)
FF ( 2 cups) Full fat coconut milk
FF (1 cup) Walnuts
FF (1/2 cup) Tomato sauce
FF (1/2 cup) Hot sauce
Copyright 2016 Lurong Living
SERVES 2
In medium pan, saut diced red
onion and diced red bell pepper
in 1 tbsp. coconut oil. Mix in 1 tbsp.
pre-made taco seasoning. Saut
until onions are translucent (about 2
minutes). Add in chopped tomato
and 1 cup spinach. Mix until spinach
is wilted. Add 5 eggs to mixture.
Cook for about 45 seconds and then
start to scramble the eggs. Serve
with avocado with each serving
LUNCH
DINNER
PER SERVING
Calories: 370
Fat: 27.1 g
Carbs: 13.2 g
Protein: 19.2 g
SERVES 2
Place large saut pan over medium-low heat. Add 2 tbsp. evoo and heat for 1 minute. Add
1 tbsp. minced garlic and cook for about 1 additional minute, stirring constantly. Add 1 lb.
shelled and de-veined shrimp to pan and cook, stirring as needed until cooked through
and pink on all sides (about 3 minutes). Season shrimp with salt and pepper then transfer
to a bowl, leaving any liquid in a pan. Increase heat to medium. Add cup chicken broth
and 2 tbsp. fresh squeezed lemon juice to pan. Scrape any brown bits from bottom of pan,
cooking liquid for about 2 minutes. Using a spiralizer or julienne peeler, (or simply chop
the zucchini if preferred) make zucchini noodles with 2 zucchinis. Add noodles to pan
and cook, stirring occasionally for 2 minutes. Return shrimp to pan and toss to combine.
Season with salt and pepper.
Serve with a baked Sweet Potato and tbsp. ghee (per person)
Calories: 550
Fat: 25g
Carbs: 32.6g
Protein: 53g
SERVES 2
In a small saucepan, mix 1 cup full-fat
coconut milk, cup water, 6 tbsp.
coconut flour, 4 tbsp. finely shredded
coconut. Bring to a boil (mixture
will be thick!), cover, reduce heat to
low, and simmer for 2-3 minutes. Stir
halfway through. Remove from heat,
crack 1 egg into saucepan and whisk
quickly to prevent scrambling. Return
to heat and stir until thickened, about
2 minutes. Add in toppings, cup
blueberries, and 1/4 cup chopped
walnuts. Enjoy!
LUNCH
DINNER
Bacon Meatza
Calories: 386
Fat: 10.8g
Carbs: 36.7g
Protein: 39.2g
Calories: 499
Fat: 22.6
Carbs: 17
Protein: 57.1
Calories: 499
Fat: 40.3g
Carbs: 23.4g
Protein: 9.4g
SERVES 2
Preheat oven to 400 degrees. Mix 1 lb. ground beef and 2 tsp. dried Italian herbs, 1 tsp.
dried parsley, 1 tsp sea salt, tsp. garlic powder, tsp. ground black pepper, and tsp.
paprika together. Divide meat in half and press evenly into bottom of 2 separate 9 inch
round non-stick pie pans (or 1 rectangular baking dish). Bake for 12-15 minutes until meat
is cooked and edges are brown. While meat is in oven, start toppings. Cook 4 strips
bacon in a medium pan on stove until crispy. Transfer to plate and cool. In the same pan,
caramelize thinly sliced red onion, lb. trimmed and quartered Brussels sprouts. Once
meat crust is done baking, remove from oven and allow to cool. Tip: drain liquid from meat
when it is removed from oven so its not too soggy. Spread cup tomato sauce on crust
and add toppings. Place back in oven and cook for 10-12 minutes. Serve and enjoy!
SERVES 2
Toss 12 oz. meal prep chicken, 3 cups Kale, cup roasted
sweet potato, cup chopped tomatoes, cup chopped
zucchini. Drizzle with lemon wedge dressing.
Calories: 274
Fat: 6
Carbs: 22.4g
Protein: 35.7g
SERVES 2
Preheat oven to 450 degrees. Melt 1 tbsp. coconut oil either in saucepan or microwave.
Toss 1 lb. trimmed and halved Brussels sprouts and 1 red onion cut into 1-inch wedges.
Sprinkle and toss in salt and pepper. Roast on bottom oven rack. Cook for 15-20 minutes
(open oven and toss again halfway through).
Heat large oven safe skillet over high heat. Melt 2 tbsp. coconut oil either in microwave
or in saucepan. Add 2 tbsp. Dijon mustard and 1 tsp. thyme to oil and mix well. Season 1
lb. pork chops with salt and pepper. Brush on of mustard mix so both sides of pork are
coated. Add pork chops to skillet and sear on both sides (about 2-3 minutes per side).
Brush remaining mustard mix on other side of pork. Turn oven down to 400 degrees. Place
pork on upper rack of oven and cook for an additional 8-10 minutes (your Brussels sprouts
will still be cooking, thats OK! Just keep an eye on the time).
Serve with side of baked Sweet Potato with cinnamon (per person)
Calories: 623
Fat: 32.6g
Carbs: 35.2g
Protein: 51.6g
LUNCH
DINNER
SERVES 2
Toss 12 oz. meal prep chicken, 3 cups spinach, cup
roasted sweet potato, cup chopped tomatoes, cup
chopped zucchini. 3 tbsp. balsamic vinegar dressing
Calories: 286
Fat: 5.7g
Carbs: 23.5g
Protein: 36.1g
SERVES 2
In a small saucepan, mix 1 cup full-fat
coconut milk, cup water, 6 tbsp.
coconut flour, 4 tbsp. finely shredded
coconut. Bring to a boil (mixture
will be thick!), cover, reduce heat to
low, and simmer for 2-3 minutes. Stir
halfway through. Remove from heat,
crack 1 egg into saucepan and whisk
quickly to prevent scrambling. Return
to heat and stir until thickened, about
2 minutes. Add in toppings, cup
blueberries, and 1/4 cup chopped
walnuts. Enjoy!
LUNCH
DINNER
Use food from meal prep and see the Sunday Meal Prep Dinner Ideas section:
Breakfast for Dinner
Grilled Chicken Breast with peppers and onion
Paleo Tacos
Bacon wrapped Chicken breast
Calories: 455
Fat: 23.7g
Carbs: 27g
Protein: 37.7g
Calories: 499
Fat: 40.3g
Carbs: 23.4g
Protein: 9.4g
PRODUCE
FF Bananas
FF (4 cups) Spinach
FF (1 cup) Strawberries
FF (2 bulbs) Garlic
FF (3 cups) Mixed greens
FF (1/4 cup) Blueberries
FF (1 cup) Mushrooms
FF (1-2) Green bell peppers
FF (2 cups) Broccoli
MISCELLANEOUS
10
11
Coconut Pancakes:
(Makes 4 servings)
Mix 6 eggs, 4 tbsp. coconut oil and 2 tbsp. honey together. Add
in cup coconut milk and 1 tsp. vanilla extract. Then mix in
cup coconut flour, tsp. baking soda and pinch of salt but dont
over-mix! Melt 2 tbsp. ghee in large skillet and begin ladling
batter to pan. You will be making enough for 4 servings, so make
sure to portion out your pancakes accordingly. You wont see
much bubbling like typical pancakes, so be careful when flipping.
You want to make sure the pancakes are cooked enough before
flipping. Finish cooking on other side, and set aside for meals
later in the week.
Calories: 382
Fat: 30.6g
Carbs: 16.7g
Protein: 11g
Strawberry Poppyseed Dressing:
Place 1 cup sliced strawberries, cup extra virgin olive oil, 2
tbsp. balsamic vinegar, 1 tbsp. raw honey, 1 minced garlic clove
and a pinch of salt and pepper in food processor or blender and
blend until smooth. Put dressing in a jar, add 1 tbsp. poppyseeds
and cool in fridge.
Makes approx. 12 servings
Calories: 49
Fat: 5g
Carbs: 1.4g
Protein: 0.3g
12
LUNCH
DINNER
SERVES 2
Blend 1 cup light coconut milk (from
the can), 1 large ripe banana, 1 cup
raw spinach, 2 tbsp. dried coconut
flakes (unsweetened), 1 tsp. vanilla
extract and ice (amount depends on
consistency you prefer). Enjoy!
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
SERVES 2
Combine 3 cups fresh mixed greens, cup sliced fresh
strawberries, cup fresh blueberries, 2 tbsp. roughly
chopped walnuts and 12 oz. grilled or shredded chicken
from meal prep. Top with 4 tbsp. meal prep strawberry
poppy seed dressing and enjoy!
Calories: 446
Fat: 24.6g
Carbs: 12.5g
Protein: 30.6g
SERVES 2
In a saucepan, add 2 tbsp. extra virgin olive oil over medium heat. Add cup diced onions
and red pepper flakes to taste. Cook until onions are soft and golden. Add 2 cloves
minced garlic and cook for about 30 seconds. Add in 2 cups diced sweet potatoes and
cook until soft (about 10-15 minutes) (make sure to stir occasionally. If the pan is too dry,
you can add a few tbsp. of water to help steam potatoes. Add in 1 lb. fresh peeled and
deveined shrimp and cook for about 2-3 minutes or until they turn pink. Turn heat to low
and add 3 cups trimmed and coarsely chopped kale. Stir until wilted. Season to taste with
salt and pepper. Serve and enjoy!
Calories: 572
Fat: 17.9g
Carbs: 55.6g
Protein: 54.8g
Meatloaf Muffins
13
LUNCH
DINNER
Mediterranean Chicken
Calories: 452
Fat: 23g
Carbs: 24.8g
Protein: 44.7g
SERVES 2
Blend 1 cup light coconut milk (from
the can), 1 large ripe banana, 1 cup
raw spinach, 2 tbsp. dried coconut
flakes (unsweetened), 1 tsp. vanilla
extract and ice (amount depends on
consistency you prefer). Enjoy!
Calories: 309
Fat: 7g
Carbs: 19.2g
Protein: 29g
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
14
LUNCH
DINNER
Calories: 440
Fat: 19.2g
Carbs: 23.5g
Protein: 25.4g
Calories: 495
Fat: 30.6g
Carbs: 49g
Protein: 11.1g
SERVES 2
Blend 1 cup light coconut milk (from
the can), 1 large ripe banana, 1 cup
raw spinach, 2 tbsp. dried coconut
flakes (unsweetened), 1 tsp. vanilla
extract and ice (amount depends on
consistency you prefer). Enjoy!
In a small bowl, combine 1/8 cup apple cider vinegar, 1/8 cup Dijon mustard, 1 tbsp. coconut
oil, 3 tbsp. minced garlic, tbsp. honey, and season with salt and pepper to taste. Place
1 lb. chicken in a marinating container and pour the marinade on top. Place chicken in
refrigerator and marinate for about 30 minutes (the longer the better!) Preheat oven to
400 degrees. Spread chicken and marinade in a baking dish and cook in oven for 20-25
minutes.
Serve with baked Sweet Potato with cinnamon and cup sauted Kale per person
Calories: 400
Fat: 16.1g
Carbs: 26.1g
Protein: 34.7g
SERVES 2
Mix 1/8 cup pre-made strawberry poppy seed dressing, 1
tbsp. meal prep mayo, 12 oz. meal prep shredded chicken,
diced celery stalk, diced small carrot, 1/8 small minced
white onion, 1/8 cup diced walnuts, dash garlic powder, and
dash of sea salt. Enjoy!
Calories: 467
Fat: 29.4g
Carbs: 8g
Protein: 28.8g
Crab Cakes
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
15
PRODUCE
FF Zucchini
FF Red onions
FF Assorted fruits for
breakfast and snacks
FF (2 bulbs) Garlic
FF Fresh Basil
FF Apples
FF Lime
FF (1 head) Romaine
lettuce
FF Cucumber
FF (1 lb.) Asparagus
FF Lemons
FF Fresh parsley
FF Spaghetti Squash
FF (1 bag) Broccoli slaw
FF Roma tomatoes
FF Crushed tomato sauce
FF (2 cups) Mushrooms
FF Green onions
FF Rosemary
FF Thyme
FF (3 cups) Mixed greens
FF (1/2 cup) Strawberries
FF (1/2 cup) Blueberries
FF (1 cup) Broccoli
MISCELLANEOUS
FF (2 cups) Artichokes
FF (6 cups) Low sodium chicken stock
FF (2 cups) Coconut milk
FF (1 cup) Challenge friendly tomato sauce (or make your own)
FF (1/2 cup) Pecans
FF *OPTIONAL Tapioca starch
FF *OPTIONAL Fennel seeds
16
17
LUNCH
DINNER
(from meal prep) with 4 oz. per person sweet potato fries
Top Burger from meal prep with of a sliced avocado (per
person) and wrap in romaine lettuce if desired
Calories: 578
Fat: 34.6g
Carbs: 36.8g
Protein: 52.7g
SERVES 2
Make Spaghetti Squash according to Meal Prep instructions
Heat cup coconut oil in a skillet over medium-high heat for 5 minutes. While oil
is heating, prep chicken. Place1/2 cup almond flour, 1 tbsp. tapioca starch (optional
ingredient but it helps!) 1 tsp. garlic salt, tsp. sea salt, 1 tsp. Italian seasoning, and tsp.
black pepper in a bowl and mix. Put 1 whisked egg in a separate bowl. Dip 1 lb. chicken
tenderloins into egg and then coat each with almond flour mixture. Place prepped chicken
into hot oil and fry for 5 minutes. Once first side is browned, turn chicken and fry the
other side for another 5 minutes or until chicken is golden brown and shows no pink in the
middle. During the last minute of frying, sprinkle paprika over chicken. Serve over a bed
of spaghetti squash (1 cup per person) and cup (per person) Challenge friendly tomato
sauce
Calories: 606
Fat: 31.2g
Carbs: 36.8g
Protein: 50.7g
19
SERVES 2
4 whole eggs, 2 egg white, your
favorite seasonings
4 strips bacon
2 cup fruit
Calories: 337
Fat: 16.1g
Carbs: 30.2g
Protein: 21.6g
LUNCH
DINNER
SERVES 2
10 oz. fresh sliced turkey breast, 1 tbsp. mustard spread on
turkey, bell pepper, sliced thin rolled up.
4 oz. baby carrots, apple, 1 tbsp. almond butter (per
person)
Calories: 342
Fat: 11.7g
Carbs: 29.2g
Protein: 37.8g
20
SERVES 2
Blend 3 cups chopped peaches, 1
cucumber, 2 cups spinach, 2 cups
coconut milk and ice. Add more or
less ice depending on how thick you
prefer your smoothie. Enjoy!
LUNCH
DINNER
Calories: 419
Fat: 18.7g
Carbs: 30.9g
Protein: 45g
Calories: 278
Fat: 12.8g
Carbs: 41g
Protein: 4.6g
SERVES 2
Preheat grill or grill pan to medium-high heat. Combine tsp. sea salt, tsp. garlic
powder, tsp. onion powder, 1 tsp. fennel seeds (optional), 1 tsp. paprika, and 1/8 tsp. chili
powder. Mix cup ghee, 1 tbsp. fresh rosemary, 1 tbsp. fresh thyme, 2 tbsp. fresh parsley
and 1 minced garlic clove and add I tsp. steak seasoning. Season 1 lb. steak generously
with remaining steak seasoning on both sides. Grill steaks for 2-5 minutes on each side
or until desired doneness. Let steaks rest for 4-5 minutes and top with herb butter before
serving.
Serve with a baked sweet potato with cinnamon (per person)
Calories: 681
Fat: 38.9g
Carbs: 26.8g
Protein: 50.6g
SERVES 2
4 whole eggs, 2 egg white, your
favorite seasonings
4 strips bacon
2 cup fruit
Calories: 337
Fat: 16.1g
Carbs: 30.2g
Protein: 21.6g
SERVES 2
Assemble salad with 3 cups mixed greens, 4 whole sliced
strawberries, cup blueberries, 1/2 sliced avocado, 12 oz.
shredded or grilled chicken from meal prep. Drizzle 2-3
tbsp. Summer Dressing atop salad
Use food from meal prep and see the Sunday Meal Prep Dinner Ideas section:
Grilled Chicken Tenders with Sweet Potato Fries
Sausage Egg Scramble
Chicken Burgers
Lemon Chicken
Calories: 418
Fat: 22.4g
Carbs: 19.5g
Protein: 40.4g
21
PRODUCE
FF (4-5) Lemons
FF Scallions
FF (3 sprigs) Fresh
rosemary
FF (2-3 lbs.) Brussels
sprouts
FF (6 oz.) Mushrooms
FF Sweet potatoes
FF Green bell pepper
FF (1 rib) Celery
FF Basil
FF *OPTIONAL
Jalapeo
MISCELLANEOUS
22
23
Fat: 9.3g
Carbs: 0.6g
Protein: 0g
Sausage Egg Cups:
(makes 6 servings)
Preheat oven to 325 degrees. Cook 3 cups chicken sausage until
cooked through. In a large bowl, add sausage, 1 chopped red
bell pepper, chopped yellow onion, 12 eggs, 3 minced garlic
cloves, tsp. garlic powder, tsp. red pepper flakes, sea salt
and pepper to taste. Whisk until well combined. Pour into muffin
tins (you will be making enough for 2 people for 3 days, so try
to fill approx. 12 muffin tins. If you are not using a silicone muffin
tray, you will need to grease the tins or use muffin liners. Place
in oven and bake for 35-40 minutes or until cooked through. Set
aside for breakfasts throughout the week.
Calories: 288
Fat: 16.1g
Carbs: 5.3g
Protein: 29.6g
Chicken Salad with Bacon and Green Onions:
Take 4 slices bacon and chop into bite size pieces. Brown
bacon in a large saut pan over medium high heat until crisp.
Remove bacon from pan and set aside to drain on paper towels,
leaving rendered fat in pan. Take 12 oz. of prepped easy
shredded chicken and place in large bowl, toss together with
bacon, 1 thinly sliced scallion, and 2 tbsp. prepped mayo. Mix to
fully combine. Add sea salt and pepper to taste. Set aside for
tomorrows lunch
Calories: 324
Fat: 17.5g
Carbs: 1.9g
Protein: 42.1g
24
LUNCH
Chicken Salad With Bacon And Green Onions
SERVES 2
Use meal prepped salad. Serve with 4 oz. baby carrots per
person
Calories: 370
Fat: 17.5g
Carbs: 12.6g
Protein: 43.4g
DINNER
Chicken And Brussels Sprouts With Mustard Sauce
SERVES 2
Preheat oven to 450 degrees. Place 1 lb. boneless skinless chicken breast and season with
sea salt and pepper. Heat a large ovenproof skillet over high heat. Add tbsp. extra virgin
olive oil and tilt pan so oil covers base of pan. Add chicken to hot skillet and allow to cook
for 3-4 minutes or until browned. Flip chicken over and place pan in preheated oven. Bake
at 450 for about 9 minutes or until done. Remove chicken from pan and transfer to a plate.
Keep warm by loosely tenting with aluminum foil. While chicken is cooking, heat one tbsp.
of ghee in a large skillet over high heat. Add 8 oz. Brussels sprouts and 6 oz. mushrooms.
Allow to cook, stirring only occasionally until wilted and slightly brown, about 10 minutes.
Using pan from the chicken, heat over medium-high heat, add cup chicken broth. Bring
to a boil and scrape pan to loosen browned bits. Reduce heat to medium-low and simmer
for about 5 minutes. Whisk in 1 tbsp. Dijon mustard, remaining 1/2 tbsp. ghee and rosemary.
To serve, top chicken breasts with Brussels sprout and mushroom mixture and smother with
the sauce.
Serve with 4 oz. roasted Sweet Potatoes per person.
Calories: 532
Fat: 25.7g
Carbs: 26.3g
Protein: 53.8g
Calories: 336
Fat: 16g
Carbs: 31.2g
Protein: 18g
SERVES 2
In a small bowl, combine fresh squeezed juice and zest
of lime, tbsp. extra virgin olive oil, 1 tbsp. honey and
1 tsp. taco seasoning (you should have plenty left over
from week one). Stir or shake to combine. Place 12 oz.
shrimp in a container. Sprinkle taco seasoning over shrimp.
Place lid on container and shake to coat. Heat tbsp.
ghee in a frying pan over a medium flame. Add shrimp to
pan, making sure they dont overlap. Cook for 3 minutes,
or until they begin to turn pink. Flip shrimp and cook for
another 3 minutes, remove pan from heat and allow shrimp
to cool. In a large bowl, combine 3 cups mixed greens,
diced yellow pepper, jalapeno pepper deseeded and cut
into bite sized pieces. Use the juice of 1 lime over salad.
Calories: 283
Fat: 9.1g
Carbs: 25.9g
Protein: 26.7g
25
Makes 2 smoothies
Add 1 banana, 6 oz. fresh
strawberries, 2 oranges, 3 cups
packed baby spinach, 1 cucumber,
1 cup water, and ice (depending on
your preferred consistency).
LUNCH
DINNER
Calories: 354
Fat: 10.6g
Carbs: 44.9g
Protein: 37.2g
Calories: 210
Fat: 0.8g
Carbs: 50.6g
Protein: 4.6g
SERVES 2
Slice 1 lb. chicken breasts on a diagonal into six strips each. Place strips in a quart sized zip
lock bag along with cup balsamic vinegar, one clove minced garlic, tbsp. extra virgin
olive oil and a pinch of sea salt and black pepper. Mix ingredients in bag and let marinate
in refrigerator for at least 30 minutes. When ready to cook, heat tbsp. olive oil in a large
skillet over medium heat. When oil is hot, cook strips until browned on both sides (about
2-3 minutes per side). Place cooked chicken on a clean plate. Turn heat down on skillet to
medium-low and add tbsp. ghee and 1 tbsp. balsamic vinegar to skillet. Use a spoon to
stir the mixture. Once mixture has dissolved together, add 1 tbsp. honey, increase heat
and allow sauce to simmer until thickened. Once sauce has thickened, season to taste with
salt and pepper. Add chicken back to skillet and toss to coat in sauce.
Serve with roasted peppers and onions (1/2 cup per person).
Calories: 457
Fat: 16.8g
Carbs: 26.9g
Protein: 48.9g
THURS SERVES 1
SERVES 2
Place 1 cup spinach, 1 cup arugula, cup blueberries,
cup blackberries and cup cherry tomatoes in a bowl.
Place 12 oz. salmon (2 fillets) on pre-heated grill pan with
tbsp. extra virgin olive oil then season fish with tsp. garlic
powder, tsp. onion powder, 1/8 tsp. cayenne pepper and
sea salt to taste. Cook for about 5-6 minutes per side (or
until cooked through, will depend on thickness of the fillet).
When Salmon is done cooking, place on top of salad and
top with 1/8 cup pecans then drizzle with pre-made Mustard
Balsamic Salad Dressing.
Calories: 459
Fat: 28.9g
Carbs: 13.5g
Protein: 37g
Chicken Cacciatore
26
LUNCH
DINNER
SERVES 2
Season 1 lb. boneless skinless chicken breast with sea salt and pepper on both sides. Heat
tbsp. coconut oil on saut pan at medium-high heat. Cook for about 4-5 minutes on each
side or until completely cooked through. Remove from heat and set aside. Thinly slice
about 2-3 cup Brussels sprouts. Roughly chop cup walnuts. Place walnuts on pan you
cooked chicken on and toast until golden brown, stirring constantly.
In a smaller skillet, saut tbsp. ghee and chopped onion over medium high heat until
onions are golden brown, about 5 minutes. Remove from heat, and stir in 1 tbsp. honey and
freshly squeezed lemon juice (1 lemon)
Warm up tbsp. ghee in same pan you toasted the walnuts in, Place sliced Brussels
sprouts and stir for about 1-2 minutes or until you can smell them and they turn bright green.
Remove from heat. In a large bowl, toss Brussels sprouts, walnuts and chicken together.
Toss dressing and salad together and enjoy!
Calories: 540
Fat: 26.3g
Carbs: 30.7g
Protein: 55.2g
SERVES 2
Add 1 banana, 6 oz. fresh
strawberries, 2 oranges, 3 cups
packed baby spinach, 1 cucumber,
1 cup water, and ice (depending on
your preferred consistency).
Calories: 210
Fat: 0.8g
Carbs: 50.6g
Protein: 4.6g
SERVES 2
Toss 12 oz. easy shredded chicken from meal prep, 2 cups
arugula, 2 cups baby spinach, 4 chopped figs, cup cherry
tomatoes and sliced red onion. Top with either lemon
wedge dressing, or meal prep Mustard Balsamic Dressing
Macros calculated with Mustard Balsamic Dressing.
Calories: 379
Fat: 14.2g
Carbs: 30.7g
Protein: 38.5g
SERVES 2
Saut chopped onion, 1 clove minced garlic, and cup chopped celery together in 1
tbsp. coconut oil in skillet until onions are tender. Add and brown 1 lb. ground beef in same
skillet. Add 1 tsp. chili powder, 1 tsp. cumin, 1 tbsp. honey and chopped green pepper
and chopped red pepper to skillet. Pour in of a 12oz. can of diced tomatoes with liquid
and of a 6oz. can tomato paste. Simmer all together on low for about 15 minutes. Finish
with sea salt and pepper to taste. Use 2 meal prepped baked sweet potatoes, or make
now according to meal prep instructions and cut in half. Scoop out a portion to form a little
bowl and fill with sloppy joe mixture-or you can slice up the sweet potatoes into wedges
and pour sloppy joe mixture on top. Serve hot and enjoy!
Calories: 695
Fat: 23.5g
Carbs: 66.6g
Protein: 56.5g
27
LUNCH
DINNER
Brussels Salad
Use food from meal prep and see the Sunday Meal Prep Dinner Ideas section:
Bacon wrapped chicken
Bacon wrapped shrimp with sweet potatoes
Chicken and Broccoli
Grilled Chicken over Zucchini Noodles
SERVES 2
Slice 2 cups Kale and lb. Brussels sprouts. Toss in
4 slices cooked bacon, and cup chopped almonds.
Sprinkle with sea salt, and use lemon wedge over salad or
Mustard Balsamic Dressing (or any leftover dressing you
have made from the last few weeks) and enjoy! (you can
always add some other protein to enhance the dish).
Calories: 287
Fat: 20.1g
Carbs: 16.4g
Protein: 15g
28
FF 18 Eggs
FF (1 package) Bacon (nitrate/nitrite free)
FF (approx. 6 lbs.) Boneless skinless chicken breast
FF 1 lb. Wild salmon
FF 1 lb. Ground turkey
FF 10 oz. Fresh sliced turkey
FF 2 lbs. Ground beef
PRODUCE
FF 2 Cucumbers
FF Dill
FF (1 bag) Baby carrots
FF Fruit for breakfast and
snacking
FF 2 Onions
FF (1 small/medium) Spaghetti
squash
FF 5 Sweet potatoes
FF (1 cup) Broccoli
MISCELLANEOUS
29
30
uncooked eggs to run under. When frittata has set, transfer to oven
and cook for 12-15 minutes or until egg is cooked through. Cut into
wedges and set aside for use throughout the week.
Calories: 217
Fat: 16.6g
Carbs: 0.9g
Protein: 15.6g
Coconut Pancakes:
(makes 6 servings)
Mix 9 eggs, 5 tbsp. coconut oil and 3 tbsp. honey together.
Add in cup coconut milk and 1 tsp. vanilla extract. Then mix
in 3/4 cup coconut flour, 1/3 tsp. baking soda and pinch of salt but
dont overmix! Melt 3 tbsp. ghee in large skillet and begin ladling
batter to pan. You will be making enough for 6 servings, so make
sure to portion out your pancakes accordingly. You wont see
much bubbling like typical pancakes, so be careful when flipping.
You want to make sure the pancakes are cooked enough before
flipping. Finish cooking on other side, and set aside for meals later
in the week.
Calories: 377
Fat: 28.9g
Carbs: 18.4g
Protein: 11
Easy Shredded Chicken:
Heat extra virgin olive oil over medium-high heat. Pat chicken
breasts dry and season with salt and pepper on both sides. Place
chicken top side down in skillet and let chicken cook for 5 minutes.
Flip chicken and add water. Cover skillet and let chicken simmer
for about 7-10 minutes, or until completely cooked through. Add
additional water while chicken is cooking if it evaporates too much.
Remove chicken from skillet and let cool slightly before shredding.
Set aside for the week!
31
LUNCH
DINNER
Calories: 342
Fat: 11.7g
Carbs: 29.2g
Protein: 37.8g
Turkey Tacos
Calories: 244
Fat: 7.5g
Carbs: 10.2g
Protein: 38.5g
Calories: 543
Fat: 36g
Carbs: 14.2g
Protein: 45.5g
Pecan Salmon
SERVES 2
12 oz. easy shredded chicken from meal prep over a bed
of 3 cups romaine lettuce, 1 chopped zucchini, 1 diced
avocado, cup broccoli slaw. Use lemon wedge dressing
or balsamic vinegar.
Calories: 454
Fat: 16.2g
Carbs: 38.9g
Protein: 36.9g
SERVES 2
1 lb. Ground turkey cooked in 1 tbsp. coconut oil with your favorite taco spices
Served on romaine lettuce wraps w/ salsa and avocado (or make a salad)
*Use about 2 oz. salsa and avocado per person.
SERVES 2
Preheat oven to 375 degrees. In a medium sized bowl, whisk together cup Dijon
mustard, 1 tbsp. honey.
Toss cup crushed pecans into a food processor and pulse until finely chopped (you can
chop by hand if you dont have a food processor). Pour chopped pecans into a large bowl
and set aside.
Taking one fillet Salmon at a time (2 8 oz. fillets) roll fish in mustard-honey mixture and coat
on both sides.
Transfer coated chicken into chopped pecans and cover on both sides.
Place crusted chicken into a greased glass baking dish and sprinkle each chicken breast
with a little bit of sea salt if desired. Bake 35 minutes or until fish flakes easily with a fork.
*Serve with 1 cup (1/2 cup per person) zucchini sauted in tbsp. ghee (instructions in meal
prep).
Calories: 617
Fat: 38.2g
Carbs: 14.6g
Protein: 48.7g
32
SERVES 2
Blend 1 cup light coconut milk (from
the can), 1 large ripe banana, 1 cup
raw spinach, 2 tbsp. dried coconut
flakes (unsweetened), 1 tsp. vanilla
extract and ice (amount depends on
consistency you prefer). Enjoy!
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
LUNCH
DINNER
SERVES 2
Toss 3 cups spinach, 2 small zucchini sliced, 1 peeled and
sliced cucumber, avocado and 12 oz. easy shredded
chicken from meal prep. Garnish with dill and squeeze
lemon over salad.
Calories: 342
Fat: 10.5g
Carbs: 20.8g
Protein: 42
Leftover meatballs
Calories: 393
Fat: 15.4g
Carbs: 26.6g
Protein: 36.8g
Chicken Florentine
33
SERVES 2
Add cup chopped sweet potatoes
and 1 tbsp. ghee to saut pan over
medium-high heat. Cook for about
10 minutes, stirring occasionally. In a
bowl, mix 4 whole eggs, 2 egg whites
and your favorite seasonings. Whisk,
then add to saut pan and cook,
stirring constantly until eggs are
completely cooked through.
Serve with 2 strips of bacon.
LUNCH
DINNER
Calories: 336
Fat: 12.5g
Carbs: 23g
Protein: 39.2g
Calories: 557
Fat: 63.9g
Carbs: 58.3g
Protein: 60.4g
Calories: 333
Fat: 23.6g
Carbs: 6.9g
Protein: 22.1g
SERVES 2
Preheat oven to 400 degrees. Lay 2 (8 oz.) pieces of chicken between 2 pieces of
parchment paper and pound thin (make sure they are as even as possible). Season with
salt and pepper, then spread cup of guacamole evenly between the 2 breasts. Roll up
breasts and wrap each in 2 slices of bacon (per breast).
Place breasts on a baking sheet and put in preheated oven about 20-30 minutes, turning
the oven to broil for the last few minutes to ensure bacon is crispy
*Serve with baked sweet potato with tbsp. ghee and cup steamed broccoli (per
person).
SERVES 2
Toss 12 oz. meal prep easy shredded chicken, 1 cup baby
spinach, 2 cups romaine lettuce, cup broccoli slaw,
cup sliced bell peppers and 1 tbsp. pecans. Balsamic
vinegar or any leftover dressing from previous weeks.
Calories: 302
Fat: 14.9g
Carbs: 8.1g
Protein: 38.5g
34
WEEK 2
WEEK 3
(serves 2)
Mix 1 lb. ground chicken, the juice of
2 limes, tsp. sea salt, tsp. garlic
powder, tsp. ground pepper, tsp.
onion powder.
In a medium saucepan, heat 2 tbsp.
coconut oil and add seasoned ground
beef. Cook for about 3-4 minutes, then
add 3 tbsp. chopped cilantro. Finish
cooking until chicken is no longer pink.
Calories: 523
Fat: 35.7g
Carbs: 8.3g
Protein: 44.6g
Calories: 459
Fat: 27.7g
Carbs: 7.6g
Protein: 49.6g
Coat saut pan with 1 Tbsp. extravirgin olive oil. Throw in 1 cup chopped
peppers and onions, season with sea
salt, pepper, and garlic salt. Cook until
onions become translucent, about 2
minutes. Add 1 lb. cooked grilled chicken
breast and cook until re-heated through.
Use additional seasonings to taste
if needed (use what you are already
cooking for meal prep). Use any side that
you have already prepared.
Calories: 297
Fat: 13g
Carbs: 2.7g
Protein: 44g
Calories: 614/
ground beef: 756
Fat: 4D5.7g / 61g
Carbs: 17g / 17g
Protein: 43.1g / 45.5g
Calories: 614/
ground beef: 756
Fat: 45.7g / 61g
Carbs: 17g / 17g
Protein: 43.1g / 45.5g
Calories: 532
Fat: 26g
Carbs: 8.5g
Protein: 62g
PALEO TACOS
PALEO TACOS
1 lb. ground turkey OR ground beef
cooked in 1 Tbsp. coconut oil with your
favorite taco spices.
Serve on romaine lettuce wraps with
salsa and avocado
(or make a salad).
Use about 2 oz. salsa and avocado
per person.
Calories: 396
Fat: 15.1g
Carbs: 12.2g
Protein: 49.8g
(per person)
2 cups romaine lettuce, cup chopped
raw zucchini, cup chopped avocado,
cup broccoli slaw, and 8 oz. chopped
grilled chicken (that you have already
prepared).
1-2 Tbsp. balsamic vinegar.
Calories: 324
Fat: 11.6g
Carbs: 12g
Protein: 46.5g
Calories: 524
Fat: 30.2g
Carbs: 9.5g
Protein: 49.6g
35
WEEK 5
Use 1 lb. grilled chicken from meal prep, seasoned with sea salt, pepper,
and paprika, and cut into strips. Mix 2 Tbsp. raw honey and 1 1/2 Tbsp.
Dijon mustard to use as a dipping sauce.
Use cup per person of Sweet Potato Fries.
Calories: 465
Fat: 20g
Carbs: 43.8
Protein: 47g
Calories: 617
Fat: 43.6g
Carbs: 18g
Protein: 35g
CHICKEN BURGERS
Mix 1 lb. ground chicken, 1 Tbsp. either fresh chopped dill or 1/3 Tbsp.
dried dill, 3 chopped chives, juice of 1 lemon, 2 minced garlic cloves or 1
tsp. garlic powder, 1 tsp. dried Italian herbs, tsp. paprika, and sea salt
in a bowl. Combine with hands and mold the mixture into 2-4 patties,
depending on how thick you like your burgers. Set the burgers on wax
paper. Heat a frying pan and add 1 Tbsp. oil. Place patties in the pan,
cook on one side for 6 minutes and cook on the second side for about
4-5 minutes. Cook for more or less time depending on the thickness of
burger.
Calories: 359
Fat: 17.5g
Carbs: 4.3g
Protein: 46.8g
Calories: 532
Fat: 26g
Carbs: 8.5g
Protein: 62g
Calories: 558
Fat: 25.8g
Carbs: 20.4g
Protein: 66.7g
Serve with cup Sweet Potato Fries (per person) and/or any additional
pre-made side from meal prep.
Calories: 458
Fat: 15.7g
Carbs: 3.5g
Protein: 72.3g
LEMON CHICKEN
Preheat oven to 375 degrees. In a small roasting pan, coat bottom of
the pan with 1 Tbsp. extra-virgin olive oil. Place 1 lb. boneless skinless
chicken breasts on oil. Sprinkle with sea salt, pepper, and tsp. thyme,
then top with 2 minced garlic cloves, and slice 1 lemon into wedges, and
place on top of the chicken, placing in between breasts and in corners
if need be. Bake for 30-40 minutes, depending on the thickness of
breasts.
Mix 1 Tbsp. local honey with Tbsp. Dijon mustard. Brush two 8 oz.
chicken breasts with honey mustard. Wrap 2 slices of bacon around
1 chicken breast and bake at 375 for 30 minutes or until chicken is
completely cooked through. If bacon is not fully cooked, place under
broiler for 2-3 minutes.
Use any pre-made sides.
Calories: 297
Fat: 13g
Carbs: 5.1g
Protein: 44.7g
Calories: 658
Fat: 15.9g
Carbs: 51g
Protein: 77.5g
36
Lunch
Recipe origin: theclothesmakethegirl.com
Prep time: 10 minutes
Cook time: 2-3 hours
Serves: 8-12
Ingredients:
Beef Gyro
Salad
Diced tomatoes
Diced red onion
Diced cucumber
Shredded lettuce
Fresh parsley
Fresh mint
Dressing
Dinner
Recipe origin: paleoleap.com
Prep time: 15 minutes
Cook time: 20 minutes
Serves: 4
Directions:
Ingredients:
Directions:
37
Directions:
Ingredients:
Mustard Rub
Directions:
1 Tbsp. EVOO
1 Tbsp. whole grain mustard
Sea salt and freshly ground pepper to taste
8 bone in, skin on chicken thighs
Sauce
38
Pico De Gallo
Directions:
Marinate fish in lime juice, salt, cumin, and chili powder for 6-8 hours.
While fish is marinating, prepare avocado crema.
Soak raw cashews, but reserve the soaking water. Blend cashews with cup of the water until you have a
smooth and thick cream.
Add more of the water if the cream is too thick after blending.
Puree avocado with cup of the cream, jalapeno, lime juice, cayenne, salt, and pepper.
Set aside.
Now prep pico de gallo:
Add all ingredients to food processor and pulse until everything is roughly chopped set aside.
Tortillas
Batter should be runnier than pancake batter, but just about the same as crepe batter.
Mix all tortilla ingredients in small bowl (egg whites, coconut flour, almond milk, sea salt, ground cumin, chili
powder, garlic salt), let batter sit for about 10 minutes.
Whisk again.
6 egg whites
3 Tbsp. coconut flour
4 Tbsp. almond milk
tsp. sea salt
tsp. ground cumin
tsp. chili powder
tsp. garlic salt
Heat nonstick skillet over medium-high heat and spray with EVOO.
Fish
Loosen sides with spatula, then slide it under and flip tortilla.
Pour thin layer of batter into pan in circular motion, making tortilla about the size of a pancake.
Turn the pan a few times to help batter spread out evenly into thin layer.
Keep tortillas thin and small.
Let tortilla cook on first side for about a minute until it begins to firm up.
Cook on second side for about 30 seconds, then remove and set aside on a plate.
Continue cooking the remaining batter, spraying pan in between each tortilla.
Remove fish from marinade and slice into pieces 4 inches long and about 1 inch wide.
Place fish on tray lined with parchment paper, then bake for about 5 minutes per side.
Assemble each taco with 3 oz. fish, 1 oz. pico, 1 oz. avocado crema, and 1 oz. cabbage.
39
Avocado Salsa
1 avocado diced
small red onion diced
1 lime juiced
1-2 Tbsp. cilantro finely chopped
Sea salt to taste
Directions:
Ingredients:
Directions:
40
Dinner
Recipe origin: stupideasypaleo.com
Prep time: 1 hour 35 minutes
Cook time: 1 hour
Serves: 3-4
Lunch or Dinner
Recipe origin: everydaypaleo.com
Prep time: 5 minutes
Cook time: 6-7 hours
Serves: 10-12
Ingredients:
4-5 lbs. pork butt roast
2 yellow onions sliced
DRY RUB:
3 Tbsp. chili powder
1 tsp. coriander
2 Tbsp. cumin
2 Tbsp. onion powder
1 Tbsp. dried parsley
1 tsp. paprika
2 Tbsp. sea salt
10-12 sweet potatoes, depending on size
Directions:
Ingredients:
1.5 lbs. chicken drumsticks
2 oranges
cup apple cider vinegar
2 Tbsp. honey
1.5 Tbsp. coconut aminos
1 thumb sized piece fresh ginger
tsp. sea salt
Toasted sesame seeds for garnish
Directions:
41
Chicken
Directions:
42
Chicken
CRAB CAKES
Lunch/Dinner/Side/Appetizer
Recipe origin: nomnompaleo.com
Prep time: 10 minutes
Cook time: 45 minutes
Serves: 4
Directions:
Prep bruschetta:
Mix all ingredients together and chill until
ready to use (fresh garlic, tomatoes, onion,
fresh basil, EVOO, salt, and pepper).
Season chicken with salt and pepper.
Spray large skillet with EVOO.
Heat skillet, add chicken, and cook for 4-5
minutes on each side until completely cooked
through.
Remove from pan; add chicken to foil lined
baking sheet.
Top each piece of chicken with 2 Tbsp.
bruschetta mixture, 3 slices avocado, and 1
oz. fresh mozzarella.
Broil in oven just until cheese is melted.
Remove from oven, drizzle with balsamic
vinegar, and serve!
Ingredients:
Directions:
43
Directions:
Ingredients:
Directions:
Dressing
MAKE DRESSING:
Puree all dressing ingredients (freshly
squeezed lemon juice, EVOO, sea salt, and
honey) in a food processor (or whisk very well
in a small bowl).
Toss salad with dressing. Season with salt and
pepper to your liking.
44
Lunch
Recipe origin: damndelicious.net
Prep time: 20 minutes
Cook time: 10-15 minutes
Serves: 4
Side/appetizer
Recipe origin: yes-moreplease.com
Prep time: 20 minutes
Cook time: 8 minutes
Serves: 8-10
Ingredients:
1 cup fresh basil leaves
3 cloves garlic, peeled
3 Tbsp. pine nuts
cup grated parmesan cheese
Salt and pepper to taste
cup EVOO
4 (6 oz.) boneless, skinless chicken breasts
cup Greek yogurt
2 cups arugula
2 Roma tomatoes
1 Tbsp. EVOO
cup water (plus more if needed)
Directions:
Prep Pesto:
Ingredients:
Directions:
Dressing
45
SUPERFOOD SALAD
Dinner
Recipe origin: lovelylittlechicken.com
Prep time: 15 minutes
Cook time: 6-8 hours
Serves: 6-8
Ingredients:
Salsa Verde
Chicken
Lunch
Recipe origin: sugarandgrace.com
Prep time: 15 minutes
Cook time: 10 minutes
Serves: 2-3
Directions:
Ingredients:
Directions:
Dressing
46
Lunch OR Dinner
Recipe origin: thecookierookie.com
Prep time: 20 minutes
Cook time: 5-10 minutes
Serves: 6-8
Ingredients:
Sweet Chili Sauce
Shrimp
Lunch or Dinner
Recipe origin: carrotsncake.com
Prep time: 10 minutes
Cook time: 35-40 minutes
Serves: 4-5 people
Directions:
Ingredients:
1.5 cups mashed sweet potatoes
1.5 cups almond flour
2 large eggs
1 large egg white
1 cup shredded cheese
1 tsp. baking powder
2 tsp. garlic powder
1 tsp. oregano
tsp. paprika
tsp. cinnamon
1 tsp. salt
Your choice of toppings
Directions:
47
Ingredients:
Ingredients:
Directions:
cup pistachios
cup pumpkin seeds
cup shredded coconut
cup orange juice
cup hemp seeds
cup coconut oil, melted
tsp. spirulina
cup dates, chopped
Directions:
48
Ingredients:
8 oz. cauliflower
cup water
cup scallions
cup onion finely chopped
2 eggs
tsp. sea salt
2 Tbsp. coconut oil
Directions:
Ingredients:
Directions:
49
VEGAN CHILI
Ingredients:
1 Tbsp. oil
1 medium yellow onion, diced
1 cup shredded carrots
1-2 jalapeo peppers, stemmed, seeded,
and minced
3 garlic cloves, minced
2 Tbsp. chili powder
1 Tbsp. ground cumin
2 cups diced fresh tomatoes (about 2
medium or 6 plum tomatoes)
1 cups tomato sauce
1 (15-oz.) can kidney beans, drained and
rinsed
1 (15-oz.) cans black beans, drained and
rinsed
1 tsp. kosher salt, or to taste
Chopped fresh cilantro
Directions:
Ingredients:
Directions:
1 cups water
1 cup uncooked quinoa
cup coarsely chopped seeded tomato
cup chopped fresh mint or parsley
cup raisins
cup chopped cucumber
cup fresh lemon juice
2 Tbsp. chopped green onions
1 Tbsp. EVOO
2 tsp. minced fresh onion
tsp. salt
tsp. freshly ground black pepper
50
Ingredients:
1 Tbsp. EVOO
1 cup chopped spring or sweet onion
tsp. chopped fresh thyme
1 (9 oz.) package frozen artichoke hearts,
thawed
1 cup low sodium chicken broth
cup uncooked quinoa
1 cup chopped parsley
5 tsp. grated lemon rind
1 Tbsp. fresh lemon juice
tsp. sea salt
CHICKPEA BAJANE
Recipe origin: myrecipes.com
Serves: 4
Directions:
Ingredients:
Directions:
Quinoa
2 tsp. EVOO
1 garlic clove, minced
1 cup organic vegetable broth
1 cup water
1 cup uncooked quinoa
1 tsp. chopped fresh thyme
tsp. salt
Chickpea Mixture
51
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Breakfast
2 1/2 eggs
19.2
27.1
13.2
370
Lunch
37.3
16.9
8.1
335
Dinner
8 oz. shrimp
50.7
17.3
8.8
380
Breakfast Casserole
Breakfast
25.3
27.6
58.9
398
Lunch
1 salad
7.2
20.7
10.4
244
Dinner
8 oz. chicken
48
9.9
13.8
339
Paleo Oatmeal
Breakfast
approx. 1 cup
9.4
40.3
23.4
499
Lunch
37.2
6.5
13.2
259
Bacon Meatza
Dinner
1 "meatza"
57.1
22.6
17
499
Lunch
1 salad
35.7
22.4
274
Dinner
49.6
32.4
14.3
532
Breakfast
18
16
31.2
336
Lunch
36.1
5.7
23.5
286
Dinner
4 (2 large and
2 small)
64.9
12.4
20.5
461
Side
1 potato
7.8
41.4
248
Side
1 potato
0.3
43.3
186
Lunch
4 (2 large and
2 small)
43.9
6.7
9.9
287
Dinner
4 (2 large and
2 small)
8 oz. steak
50.1
49
17.7
684
Lunch
37.6
23.7
27
455
MEAL
WEEK 1
52
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Coconut Pancakes
Breakfast
11.1
30.6
49
495
Lunch
6 oz. tuna
40
22
13.6
386
Dinner
8 oz. shrimp
54.8
17.9
55.6
572
Breakfast
1 smoothie
17
162
Lunch
1 salad
30.6
24.6
12.5
446
Meatloaf Muffins
Dinner
4 (2 large and
2 small)
approx. 4 muffins
50.9
35.6
29.8
653
Lunch
4 (2 large and
2 small)
approx. 2 muffins
43.4
23
14.1
405
Mediterranean Chicken
Dinner
4 (2 large and
2 small)
8 oz. chicken
43.7
13.5
45.5
531
Lunch
4 (2 large and
2 small)
6 oz. chicken
29
19.2
309
Dinner
4 (2 large and
2 small)
8 oz. chicken
34.8
30.3
46.9
685
Lunch
4 (2 large and
2 small)
6 oz. chicken
25.4
19.2
23.5
440
Dinner
8 oz. chicken
32.1
8.1
347
Lunch
1 salad
28.8
29.4
467
Crab Cakes
Dinner
4 (2 large and
2 small)
43.2
32.8
7.8
482
Lunch
4 (2 large and
2 small)
33.3
18.4
6.1
311
MEAL
WEEK 2
53
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Breakfast
1 slice casserole
20.1
13.8
3.9
222
Lunch
1 burger
49.7
20.6
10
414
Dinner
4 (2 large and
2 small)
8 oz. chicken
40.5
19
16
388
Breakfast
1 smoothie
4.6
12.8
41
278
Lunch
4 (2 large and
2 small)
33.6
13
13.3
269
Dinner
4 (2 large and
2 small)
8 oz. chicken
50.7
31.2
36.8
606
Breakfast
21.6
16.1
30.2
337
Lunch
5 oz. turkey
32.8
2.5
4.5
165
Dinner
4 (2 large and
2 small)
8 oz. salmon
46.9
21.5
6.1
409
Lunch
38.1
14.5
12.7
333
Dinner
4 (2 large and
2 small)
8 oz. chicken
49.8
13.3
14.2
354
Lunch
4 (2 large and
2 small)
6 oz. chicken
41
10.2
5.9
244
Dinner
4 (2 large and
2 small)
8 oz. chicken
52.2
13
12.6
351
Lunch
1 salad
42
26.5
20.6
458
Dinner
8 oz. steak
48.5
38.7
5.2
588
Lunch
1 salad
40.4
22.4
19.5
418
MEAL
WEEK 3
54
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Breakfast
29.6
16.1
5.3
288
Lunch
1 "salad"
42.1
17.5
1.9
324
Dinner
8 oz. chicken
52.2
21.2
9.3
419
Breakfast
18
16
31.2
336
Lunch
1/2 cup
26.7
9.1
25.9
283
Dinner
4 (2 large and
2 small)
8 oz. beef
44.1
48.9
424
Breakfast
1 smoothie
4.6
0.8
50.6
210
Lunch
6 oz. beef
35.2
6.4
21.4
226
Dinner
8 oz. chicken
48.2
16.8
19.8
405
Lunch
37
28.9
13.5
459
Chicken Cacciatore
Dinner
4 (2 large and
2 small)
8 oz. chicken
50.7
15.5
13.2
369
Lunch
8 oz. chicken
39.6
9.6
8.8
226
Dinner
1 salad
55.2
26.3
30.7
540
Lunch
38.5
14.2
30.7
379
Dinner
8 oz. chicken
56.5
23.5
66.6
695
Brussels Salad
Lunch
1 salad
15
20.1
16.4
287
MEAL
WEEK 4
55
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
BLT Frittata
Breakfast
1 slice frittata
15.6
16.6
0.9
217
Lunch
5 oz. turkey
32.8
2.5
4.5
165
Dinner
8 oz. chicken
42.5
12.4
10
305
Dinner
8 oz. chicken
42.1
12.7
23.5
358
Breakfast
11
28.9
18.4
377
Lunch
1 salad
38.5
7.5
10.2
244
Turkey "Tacos"
Dinner
8 oz. turkey
45.5
36
14.2
543
Lunch
1 salad
36.9
16.2
38.9
454
Breakfast
1 smoothie
17
162
Lunch
1 salad
42
10.5
20.8
342
Dinner
8 oz. beef
49.4
22.7
26.7
513
Leftover Meatballs
Lunch
36.8
15.4
26.6
393
Chicken Florentine
Dinner
4 (2 large and
2 small)
8 oz. chicken
50.4
15.9
20.1
397
Lunch
37.2
8.3
10.5
249
Dinner
8 oz. chicken
56.4
56
33
376
Lunch
1 salad
38.5
14.9
8.1
302
Dinner
8 oz. chicken
42.5
12.4
10
305
Steamed Broccoli
Side
1/2 cup
0.1
2.3
12
MEAL
WEEK 5
56
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Snack
7.5
26
170
Kale Chips
Snack
0.7
7.1
1.4
68
Trail Mix
Snack
aprrox. 1 cup
6.2
33.1
16.7
392
Snack
5.2
12.8
134
Snack
14.5
11.8
5.2
176
Lemon Avocado
Snack
1/2 avocado
14.5
10.5
167
Greek Yogurt
PRO
1 cup
46
44
260
PRO
6.7
2.4
39.4
198
Brown Rice
PRO
9.3
44.8
284
PRO
4.5
9.5
20.2
184
PRO
14.3
120
MEAL
SNACKS
PRO SUBSTITUTIONS
57
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Side
1 potato
0.3
43.3
186
Side
1 potato
7.8
41.4
248
1/2 Apple
Side
1/2 apple
11
40
1 Apple
Side
1 apple
22
80
Side
1/2 tbsp.
4.25
1.5
47.5
Almond Butter
Side
1 tbsp.
8.5
95
Egg
Side
1 egg
70
1/2 Avocado
Side
1/2 avocado
14.5
8.5
161
Ghee
Side
1 tbsp.
15
135
Sweet Potato
Side
1 sweet potato
2.3
0.2
23.8
103
Oats
Side
1/2 cup
2.5
28
150
Brown Rice
Side
1/2 cup
2.3
0.8
22.9
109
Side
1 tbsp.
14
120
Additional
6 oz.
33
4.5
165
Additional
8 oz.
44
220
Additional
6 oz.
36
10.5
1.5
240
Additional
8 oz.
48
14
320
Additional
6 oz.
42
1.5
180
Additional
8 oz.
56
240
Bacon
Side
1 strip
40
Turkey Bacon
Side
1 strip
1.5
40
Spinach
Side
1 cup leaf
0.9
0.1
1.1
Baby Spinach
Side
1 cup leaf
0.5
0.8
Broccoli
Side
1 cup
25
Steamed Broccoli
Side
1/2 cup
0.3
4.6
24
MEAL
ADDITIONAL SIDES/ITEMS
58