Your Meal Plan

2018-10-14 to 2018-10-14
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Jump to Grocery List Oct 14

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Sunday, October 14
2141 Calories • 173g Carbs (29g Fiber) • 111g Fat • 130g Protein

BREAKFAST 143 Cal • 1g Carbs (0g Fiber) • 10g Fat • 13g Protein

Egg
2 large • 143 Cal (100 g)
Link to Full Nutrition

LUNCH 759 Cal • 82g Carbs (15g Fiber) • 34g Fat • 43g Protein

Kale and Egg Cups Ingredients for 2 serving:

2 serving • 591 Cal 9 g Olive oil
Directions | Full Recipe 454 g Kale
4 extra large Egg (224 g)
1 dash Salt (0.4 g)
1 dash Pepper (0.1 g)

Blueberries Ingredients for 2 cup:

2 cup • 169 Cal 296 g Blueberries
Directions | Full Recipe

DINNER 821 Cal • 11g Carbs (3g Fiber) • 55g Fat • 66g Protein

Bacon Wrapped Guacamole Ingredients for 1 serving:

Stuffed Chicken 1 breast, bone removed Chicken
1 serving • 659 Cal breast (290 g)

Directions | Full Recipe 1/4 dash Salt (0.1 g)

1/4 dash Pepper (0 g)
2 Tbsp Classic Guacamole (30 g)
2 strip Bacon (24 g)

Balsamic Sautéed Spinach Ingredients for 1 serving:

1 serving • 162 Cal 14 g Olive oil
Directions | Full Recipe 60 g Spinach
32 g Balsamic vinegar
1 dash Salt (0.4 g)
1 dash Pepper (0.1 g)

SNACK 418 Cal • 79g Carbs (11g Fiber) • 12g Fat • 8g Protein
 Banana, Almond Butter, and Ingredients for 2 banana:
Dates 2 medium (7" to 7-7/8" long) Banana
2 banana • 418 Cal (236 g)

Directions | Full Recipe 21 g Almond butter

28 g Dates, deglet noor

Recipe directions

Kale and Egg Cups

Directions are for original recipe of 2 serving
1. Preheat oven to 375 degrees F and grease a muffin tin with olive oil. Set aside.
2. In a large pot, bring approximately 4 cups of water to a boil. Add the kale leaves
and cook for about 1 minute. Have a large bowl of ice water standing by.
3. When the Kale leaves have turned bright green and soft, remove from boiling
water and immerse the leaves in the cold water to stop the cooking process.
4. Remove the cooled leaves from the ice water and pat dry with a paper towel.
Line each cup of the muffin tin with a large kale leaf (trimming the edges if
necessary).
5. Into each kale-lined cup, crack one egg. Sprinkle each with salt and pepper and
bake for 20 minutes or until the egg is set.
6. Remove each egg cup from the muffin tin and serve warm.

Blueberries
Directions are for original recipe of 1 cup
1. Wash and enjoy

Bacon Wrapped Guacamole Stuffed Chicken

Directions are for original recipe of 4 serving
1. Lay the chicken flat, season the outside with salt and pepper, spread 1/4 of the
guacamole on each of the chicken breasts; wrap each in 2 slices of bacon
2. Grill over indirect medium heat, with the lid down, until the bacon is crispy and
the chicken is cooked (160 degrees F to 165 degrees F), about 20-30 minutes, or
bake in a preheated 400 degrees F on a wire rack on a baking pan until cooked,
about 20-30 minutes, turning the oven to broil for the last few minutes to ensure
that the bacon is crispy.
3. Enjoy!

Balsamic Sautéed Spinach

Directions are for original recipe of 1 serving
1. Heat olive oil in a pan over medium-high heat.
2. Cook spinach in olive oil and add balsamic vinegar, salt, and pepper.
3. Let spinach heat through and cook until slightly wilted. Remove from heat and
enjoy!

Banana, Almond Butter, and Dates

Directions are for original recipe of 1 banana
1. Slice ripe banana lengthwise and spread with 2 tsp creamy natural almond
butter. Top with chopped dates and enjoy!

Grocery List
From 2018-10-14 to 2018-10-14

V E G E TA B L E S
Spinach 2 cup (60 g)

Raw

Kale 7 cup, chopped (469 g)

Scotch, raw

FRUITS AND FRUIT JUICES

Banana 2 medium (7" to 7-7/8"
long) (236 g)
Raw

Blueberries 2 cup (296 g)

Raw

Dates, deglet noor 1/4 cup, chopped (37 g)

D A I RY P R O D U C T S
Egg 6 1/2 large (325 g)
Whole, fresh eggs

P O U LT RY P R O D U C T S
Chicken breast 2 half breast (fillet) (290
g)
Broilers or fryers, meat and skin, raw

PORK PRODUCTS
Bacon 1 oz (28 g)
Raw, cured pork

SPICES AND HERBS

Pepper 1/4 tbsp (1.6 g)
Spices, black

Salt 1/4 tbsp (4.5 g)

Table

Balsamic vinegar 1/4 cup (64 g)

NUT AND SEED PRODUCTS

Almond butter 1 1/3 tbsp (21 g)
Nuts, plain, without salt added

FAT S A N D O I L S
Olive oil 1 2/3 tbsp (23 g)
Salad or cooking

U N C AT E G O R I Z E D
Classic Guacamole 2 Tbsp (30 g)
Wholly Guacamole