Week 2 - Amazon Web Services · Week 2 Week 2 Irish Bacon and Cabbage with Fried Eggs week 2 – day 3 – BREAKFAST 1 10 minutes 15 minutes Ingredients • 3 strips bacon, chopped

Week

2

Meal Plan Week 2

Day 1

Breakfast Lunch Dinner

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Ham and Sweet Potato Breakfast Scramble

Leftovers from A2

Irish Bacon and Cabbage with Fried Eggs

Basic Paleo Pancakes

Baked Spaghetti Squash with Poached Eggs

Strawberry and Bacon Omelette

Reward Day, Eat What You Would Like!

Easy Chicken Salad

Leftovers from B2

Basil and Chive ScrambledEggs

Apple and Pecan ChickenSalad

Super Veggie Chicken Soup

Balsamic Salmon and Sauteed Spinach withSesame and Garlic


Caramelized Cabbage and Pork

Leftovers from C2

Loaded Chicken Faked Potato

Chicken and Veggie Stir Fry

Philly Stuffed Peppers

Slow Cooked Beef Rendang with Broccoli


A2 B2 C2

C2A1 B2

H2G2 I2

J2 K2 L2

M2 N2 O2

D2 E2 F2

A2

Shopping List Week 2

19 Eggs(organic, cage-free preferable)

MEALSREFRIGERATOR ITEMS

FRESH HERBS AND PRODUCE

PANTRY ITEMS

MEALS

MEALS

4 oz Beef chuck

8 oz Pork Sausage

1(4oz) Pink Salmon fillet

1/4 lb Ground beef (grass-fed)

A2, B2, D2, E2, F2, H2, I2, M2, N2, O2

All to taste

B2, K2

B2

E2

F2

F2

F2

J2

J2

J2

J2

K2,L2

K2

L2

N2

E2

F2

A2

B2, I2, K2,L2, N2

F2

C2

E2

O2

A2, D2, G2, H2, J2, L2, M2

MEAT, FISH, POULTRY MEALS

Salt and Pepper

4 tbsp Paleo Mayonnaise

4 tbsp Walnuts

1 tbsp Balsamic vinegar

1/4 tsp Coriander

1/4 tbsp Turmeric

1/4 tsp Red pepper flakes

1/4 tsp Baking soda

1/2 tsp Vanilla extract

1/4 cup Almond flour

1/4 tsp Cider vinegar

2 1/2 tbsp Coconut oil

2 tbsp Pecans

1/4 tsp Cayenne pepper

2 cups Chicken broth

1/4 oz Sesame seeds

1/4 tsp Ground ginger

1 tsp Ground Cumin

14 1/2 tbsp Extra virgin olive oil

1 cup Zucchini

1/2 cup Carrots

4 tbsp Celery

2 cups Onions

6 cups Cabbage

1/4 cup Strawberries

2 tsp Lemon juice

3 Garlic cloves

3 cups Spinach

1/2 cup Broccoli

1 tsp Basil leaves

2 tsp Chives

1 1/2 cups Cauliflower 2 tbsp Apples

1/4 cup Asparagus 1/4 cup Red bell peppers

3/4 cups Mushrooms

1/2 squash Spaghetti squash

1 tbsp Shallots

1/4 cup Cherry tomatoes

1 Green bell pepper

2 tbsp Parseley

1/2 Sweet Potato

3 1/2 Chicken breasts (boneless, skinless)

N2

N2

B2, K2, N2

B2, C2, F2, O2

C2, G2

D2

E2, K2

E2, F2, O2

E2, N2

F2, L2

H2

H2, I2

I2

K2

L2

L2

L2, O2

M2

N2

N2

O2

A2

A2

1/4 cup Coconut milk

1 tbsp Almond milk

F2

J2

4 slices Ham A2

10 slices Bacon D2, G2, I2, M2,

Week 2

Week 2Easy Chicken SaladEasy Chicken Saladweek 2 – day 1 – LUNCH

2 10 minutes 10 minutes

Ingredients

• 1 cup chicken, chopped and cooked

• 1 tablespoon onion, chopped

• 1 tablespoon celery, chopped

• 3 tablespoons Paleo mayonnaise

• 1 tablespoon olive oil

• 4 tablespoons walnuts, chopped

• Salt and pepper

Directions

Combine all the ingredients in a large bowl. Season with salt and

pepper and mix well before serving.

14.9 7.4

51.7 25.8

51.5 25.8

720.6 360.3

64% 28% 6%

Ham and Sweet Potato Breakfast Scramble

Ham and Sweet Potato Breakfast Scrambleweek 2 – day 1 – BREAKFAST


Ingredients

• 2 tbsp olive oil

• 1/2 sweet potato, shredded

• 4 slices ham, chopped

• 1 tsp ground cumin

• 6 eggs

• 2 tbsp fresh parsley

• Salt and pepper

DirectionsHeat the olive oil in a skillet and add the ham and sweet

potatoes. When the ham is crispy and sweet potatoes are soft,

add cumin and stir. Add the eggs, season with salt and pepper

and scramble until eggs are cooked through. Serve topped with

the parsley.

18.4 9.2

63.7 31.8

62.1 31.1

892.3 446.1

64% 28% 8%

A2

B2

Week 2

Week 2

Irish Bacon and Cabbage with Fried Eggs

Irish Bacon and Cabbage with Fried Eggsweek 2 – day 3 – BREAKFAST


Ingredients

• 3 strips bacon, chopped

• 2 cups shredded cabbage

• 2 eggs

• Salt and pepper

Directions

Heat a nonstick skillet over medium high heat. Add the bacon

and cook until crisp. Remove from pan and add the cabbage.

Cook until soft. Make two small wells in the pan. Crack the eggs

inside and cook until eggs are done to your liking. Season with salt

and pepper and serve with the bacon.

9.3 9.3

27.5 27.5

20.1 20.1

360.3 360.3

68% 22% 10%

Caramelized Cabbage and PorkCaramelized Cabbage and Porkweek 2 – day 1 – DINNER


23 11.5

59.8 29.9

38.2 19.1

779.3 389.7

69% 20% 12%

C2

G2

Ingredients• 8 ounces pork sausage

• 1/2 cup sliced onions

• 4 cups shredded cabbage

• Salt and pepper

DirectionsIn a large skillet, over medium heat, brown sausage until fully

cooked. Remove sausage from skillet and set aside (reserving grease

in skillet to cook cabbage). Add the onions and cabbage to skillet,

season with salt and pepper (to taste). Cook until wilted, stirring

occasionally (~10minutes). Reduce heat to medium-low, and contin-

ue cooking ~10 minutes, or until cabbage starts to caramelize

(brown), stirring frequently to avoid burning. Add sausage to

cabbage until heated. Remove from heat, add additional seasoning if

necessary. Serve immediately.

Week 2

Week 2I2

Loaded Chicken Faked PotatoLoaded Chicken Faked Potatoweek 2 – day 3 – DINNER


Ingredients

• 1 1/2 cups cauliflower florets


• 3 strips bacon, cooked and crumbled

• 1 teaspoon chives, chopped

• 1/2 cup chicken breast, cooked and chopped

• Salt and pepper

Directions

Steam the cauliflower florets until tender. Add the olive oil,

bacon and chives to the cauliflower and mash. Season with salt

and pepper. Top with the chicken and serve.

8 8

33.1 33.1

29.4 29.4

443.1 443.1

67% 26% 7%

H2

Basil and Chive Scrambled EggsBasil and Chive Scrambled Eggsweek 2 – day 3– LUNCH


Ingredients

• 1 teaspoon olive oil

• 3 eggs, beaten

• 1 teaspoon basil leaves, chopped

• 1 teaspoon chives, chopped

• Salt and pepper

Directions

Heat the olive oil in a nonstick skillet. Add the eggs and scramble

until cooked through. Season with salt and pepper and add the

herbs before serving.

1.4 1.4

21.2 21.2

21.2 21.2

280.8 280.8

68% 30% 6%

Week 2

Week 2

Basic Paleo PancakesBasic Paleo Pancakesweek 2 – day 4 – BREAKFAST


Ingredients

• 2 eggs

• 1 tablespoon almond milk

• 1/4 teaspoon baking soda

• 1/2 teaspoon vanilla extract

• 1/4 cup almond flour

• 1/4 teaspoon cider vinegar

Directions

Place all ingredients in the blender and blend on high for 30

seconds. Spray a nonstick skillet with cooking spray. Drop the

batter onto the skillet into small pancakes and cook until bubbly.

Flip and cook until browned on both sides.

6.6 6.6

26.3 26.3

21.1 21.1

353.2 353.2

68% 24% 8%

K2

Apple and Pecan Chicken SaladApple and Pecan Chicken Saladweek 2 – day 4 – LUNCH


Ingredients

• 1 teaspoon coconut oil

• 2 tablespoons pecans, chopped

• 1 tablespoon Paleo mayonnaise

• 1 teaspoon lemon juice

• 1/2 cup chicken, cooked and chopped

• 2 tablespoons apples, diced

• 2 tablespoons celery, chopped

• Salt and pepper

Directions

Add coconut oil to frying pan to lightly roast chopped pecans. In a

medium bowl, mix together the mayonnaise, lemon juice, salt and

pepper. Toss with chicken, pecans, apples, and celery. Serve.

8.3 8.3

21.4 21.4

23.2 23.2

313.7 313.7

60% 29% 10%

J2

Week 2

Week 2

Chicken and Veggie Stir FryChicken and Veggie Stir Fryweek 2 – day 4 – DINNER


Ingredients

• 2 tablespoons coconut oil

• 1/2 chicken breast, cut into strips

• 1/4 cup asparagus, chopped

• 1/4 cup broccoli, chopped

• 1/4 cup red bell peppers, sliced

Directions

Heat the coconut oil in a non-stick wok over medium-high heat.

Add the chicken and cook until almost done. Add the vegetables,

and cayenne pepper, and cook until tender. Separately, quickly

scramble the egg and then it mix through the stir-fry thoroughly.

Serve hot.

7.8 7.8

36.4 36.4

35 35

487.5 487.5

66% 28% 6%

Baked Spaghetti Squash with Poached Eggs

Baked Spaghetti Squash with Poached Eggsweek 2 – day 5 – BREAKFAST


Ingredients

• 1/2 spaghetti squash


• 2 eggs

• 2 slices bacon, cooked and crumbled

• Salt and pepper

Directions

Preheat oven to 400 degrees F. Drizzle the squash with olive oil

and season with salt and pepper. Roast for 30 minutes, until

tender when pierced with a fork. 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 squash.

Sprinkle with the cooked bacon and serve.

8.2 8.2

22.7 22.7

20.9 20.9

316.8 316.8

64% 26% 10%

L2

M2

• 1/4 cup mushrooms, sliced

• 1/4 teaspoon cayenne pepper

• 1 egg

Week 2

Week 2

N2

Super Veggie Chicken SoupSuper Veggie Chicken Soupweek 2 – day 5 – lunch


Ingredients

• 3 tablespoons olive oil

• 1 chicken breast, sliced

• 1 tablespoon shallots, chopped

• 1 tablespoon celery, chopped

• 1/2 cup carrots, sliced

Directions

Heat the oil in a small saucepan. Add the chicken and cook until

browned. Add the shallots and celery and cook until soft. Add the

carrots, spinach, tomatoes, and zucchini, stir and cook for 1

minute. Add the chicken broth and bring to a boil. Reduce heat

and simmer for 10 minutes, or until chicken and vegetables are

cooked through.

15.4 15.4

44.6 44.6

36.3 36.3

595.7 595.7

66% 24% 10%

O2

Philly Stuffed PeppersPhilly Stuffed Peppersweek 2 – day 5– Dinner


Ingredients

• 1 green bell pepper

• 1 1/2 tablespoons olive oil

• 1/2 cup onions, chopped

• 1/4 cup mushrooms, sliced

• 1 clove garlic, minced

• 1/4 pound ground beef

Directions

Preheat oven to 400 degrees F. Cut the pepper in half and

remove the ribs and seeds. Lay on a baking sheet. Heat a skillet

over medium heat and add the olive oil, onions, garlic, and

mushrooms. Cook until soft and add the beef. Cook until beef is

no longer pink. Stuff the mixture into the peppers and bake for

25-30 minutes until pepper is soft.

12.5 12.5

38.6 38.6

29.5 29.5

512.9 512.9

67% 23% 10%

• 2 cups baby spinach

• 1/4 cup cherry tomatoes, halved

• 1 cup zucchini, sliced

• 2 cups chicken broth

Week 2

Week 2


Ingredients


• 3 eggs, beaten

• 1/4 cup strawberries, sliced

• 2 slices bacon, cooked and crumbled

• Salt and pepper

Directions

Heat the olive oil in a nonstick skillet. Add the eggs and season

with salt and pepper. Cook over medium-low heat until eggs are

set. Add the strawberries and bacon, fold over and serve.

6.1 6.1

27.8 27.8

27.8 27.8

383.9 383.9

65% 29% 6%

E2

Balsamic SalmonBalsamic Salmonweek 2 – day 6 – lunch


Ingredients


• 1 teaspoon lemon juice

• 1 tablespoon balsamic vinegar

• 1/2 teaspoon garlic, minced

• 1 (4 oz) pink salmon filet

• Salt and pepper

Directions

Preheat broiler to high heat. Combine the olive oil, lemon juice,

garlic, and vinegar in a bowl and brush over the salmon. Season

with salt and pepper and lay on a baking sheet. Broil for 3-4

minutes per side until fish is cooked through.

3.6 3.6

17.4 17.4

22.8 22.8

268.3 268.3

60% 35% 5%

Strawberry and Bacon OmeletteStrawberry and Bacon Omeletteweek 2 – day 6– BREAKFAST D2

Week 2

Week 2

Sauteed Spinach with Sesame and Garlic

Sauteed Spinach with Sesame and Garlicweek 2 – day 6 – LUNCH


3.2 3.2

8 8

2.1 2.1

88 88

77% 9% 14%

Slow Cooked Beef Rendang with Broccoli

Slow Cooked Beef Rendang with Broccoliweek 2 – day 6– DINNER


Ingredients


• 4 oz beef chuck

• 1 tablespoon onions, chopped

• 1 clove garlic, minced

• 1/4 teaspoon ground coriander

• 1/4 tablespoon turmeric

Directions

Heat the olive oil in a small sauce pot. Add the beef and cook until

browned. Add the onions, garlic, and spices, and continue

cooking for 1 minute. Add the coconut milk and about a half cup

of water. Bring to a boil and reduce heat to a simmer. Cover and

simmer on low for about 2 hours, until beef is tender. Remove lid,

add the broccoli and simmer for 10 minutes before serving.

8.7 8.7

40.9 40.9

35.3 35.3

540 540

68% 26% 6%

E2

F2

Ingredients


• 1/2 teaspoon garlic, minced

• 1 cup spinach leaves

• 1/4 oz sesame seeds

• Salt and pepper

DirectionsHeat the olive oil in a skillet over medium heat. Add the minced garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Add the spinach leaves and cook for about 5 minutes. Continue stirring until the leaves are dark and have reduced to be about 1/4 of their original size. Remove from heat. In a dry skillet, toast sesame seeds just until they turn a light golden brown. Add toasted sesame seeds to spinach, and season with salt and pepper. Serve immediately.

• 1/4 teaspoon red pepper flakes

• 1/4 teaspoon ground ginger

• 1/4 cup coconut milk

• 1/4 cup chopped broccoli

• Salt and pepper

BONUS RECIPE

Week 2BONUS 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.


6.7 1.1

81.3 13.5

0.3 0

749.9 125

96% 0% 4%

Red Wine VinaigretteRed Wine Vinaigrette

Ingredients

• 6 tablespoons olive oil

• 2 tablespoons red wine vinegar

• teaspoon Dijon mustard

• 1 teaspoon honey

• 1/2 teaspoon thyme leaves

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

Directions

Combine all the ingredients in a jar with a lid and shake until

well combined. Store in the refrigerator for up to three days.

Documents

Week 2 - Amazon Web Services · Week 2 Week 2 Irish Bacon and Cabbage with Fried Eggs week 2 – day 3 – BREAKFAST 1 10 minutes 15 minutes Ingredients • 3 strips bacon, chopped