Perfect Meal Plans. week five. REAL Food Optimal Nutrient Ratios Effortless Weight Loss. Plan Ahead. Shop Smart. Eat Healthy. Organic Food For Thought

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1 Primal Health, LP Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss week five Perfect Meal Plans Basics meal planner grocery list recipes 3 Tasty Meals per Day Easy to Access and Personalize Measurements for all Ingredients Organized by Food Type Natural Ingredients Easy to Prepare Simple Substitution options resources Time and Money Saving Tips Storage Solutions Plan Ahead. Shop Smart. Eat Healthy. Planning your meals ahead of time will save both time and energy when it comes to shopping, preparing your meals and cleaning the kitchen! But most importantly, knowing that you already have a healthy meal planned will alleviate the stress of scrambling to get dinner served on a busy evening, without sacrificing your diet. The Perfect Meal Plan is designed to help you healthy. eating Organic Food For Thought We believe that choosing organic, unrefined foods that are free of preservatives and unnatural ingredients is always the healthiest option. pg. 3

2 Healthy Essentials Stock up on these basics, often used in most recipes Garlic cloves Bag of onions Coconut Oil and Extra Virgin Olive Oil (organic, unrefined) Canned Coconut Milk (organic, unsweetened) Vegetable/Chicken Stock (lowsodium, organic or homemade) Nut flour (Almond and Coconut) Baking Soda and Baking Powder Pure Vanilla Extract (all Dijon-style, spicy mustard Paleo Ketchup and Mayo (recipes included) Salsa (recipe included) Black Pepper Sea Salt (Pink Himalayan) Cayenne Pepper Red Pepper Flakes Onion Powder Garlic Powder Curry Powder Cumin (Powder and Seeds) Paprika Sesame Seeds Dried Parsley Dried Oregano Dried Onion Nutmeg Cinnamon on hand and ready for use. Eggs (pastured, Omega-3 enriched, or certified organic are best) Frozen Foods: organic, allnatural vegetables, meat, poultry, fish Also, always keep plenty of reusable storage bags or containers on hand. Be certain to use those designed for refrigerator/freezer use. 2

3 a word about dairy. Milk: organic, regular pasteurized, ultrapasteurized, or straight from the cow, the debate continues. Who knew that milk would be the source of such controversy. We ve always been told that consuming this dairy product was an excellent way to maintain healthy bones. But now, it seems that many believe that there is the potential danger in consuming conventional milk. With so many contradictory reports, the growing concern for finding healthier, organic alternatives has created much confusion for most consumers. For many, particularly those who are lactose-intolerant, this dairy debate is a moot point. Having to live with the discomfort and sickness associated with consuming dairy products is clearly evident for those in this large percentage of our population. We believe that making informed decisions about the foods you purchase is important. But considering the actual source of those foods is equally as important. Therefore, given the most basic of fact, that consuming foods and their bi-products (such as meat and dairy) that have been fed a natural diet (grass), and that have not been exposed to questionable living conditions, antibiotics and growth hormones, natural sources are the way to go. We understand that options can be limited for some consumers, due to cost considerations and the local availability of such products. So while many of our recipes include dairy ingredients (such as butter, cheese and yogurt), we also offer non-dairy alternatives. We have also taken the time to include recipes for many common food items, that you can easily make at home. While the majority of these items are conveniently available at many local retailers, making it yourself allows you the freedom to control exactly what foods you re eating, and the added confidence in knowing that you are preparing healthy and nourishing meals. Eat natural. Eat healthy. So be sure to check out our substitution options, such as coconut or almond milk, and other dairy-free alternatives, where noted. Most importantly, read your food labels, and stay informed about your food choices. This is the best way to approach 3

4 week 5 grocery list pantry items need ingredient amount meal(s) Olive oil ~1 tbsp B5, F5, I5, J5, K5, L5, O5 Mayonnaise salad dressing ~2 tbsp E5 Balsamic Vinegar ~1 tsp B5 Cayenne Pepper ~1/4 tsp I5 Dijon-style Mustard ~1/2 tsp B5 Garlic powder ~1 tsp I5 Nutmeg ~1/4 tsp C5 Mint ~1 tbsp K5 Salt and Pepper *all to taste Oregano ~1 tsp C5 Sage ~1 tsp C5 Spearmint ~1 tbsp Tarragon 1 tbsp E5 Chicken stock ~1/4 cup O5 Hoisin sauce ~1 tsp H5 Salsa ~2 tbsp D5 Salsa Verde ~1/2 cup J5 Lemon juice (canned/bottled) ~2 tsp B5, K5 Pecans ¼ cup E5 Walnuts ~¼ cup E5 Tuna ~1 ½ cans N5 Red pepper flakes ~¼ tsp H5 Kosher salt ~1 ¼ tsp J5 Soy sauce (tamari) 1 tbsp H5 What does your pantry storage system say about you? Taking just a few minutes to de-clutter your kitchen can be key to your success when planning meals and grocery shopping. Start by clearing out your pantry shelves/cabinets. Then, see what items pass this simple test to determine what stays, and what goes: 1. Has it reached or exceeded its expiration date? 2. Do you use it very often? 3. Do you like it? 4. Is it healthy/useful? If not, throw it out, and make room for improvement! pantry pointers 4

5 produce week 5 grocery list need ingredient amount meal(s) Basil leaves ~3 B5, I5 Dill ~1 tsp N5 Ginger ~1/4 tsp H5 Lemon zest ~1 tsp L5 Fresh rosemary ~2 tsp C5 Thyme ~1 tsp C5 Avocado 1/2 G5 Green grapes ½ cup E5 Olives 3 large M5 Pineapple ¼ cup I5 Artichoke hearts ¼ cup F5 Asparagus ½ cup B5 Broccoli 1 ½ cup L5 Carrots 1 cup C5 Celery 1 tbsp N5 Cucumber 1 cup K5 Fresh cilantro 2 tbsp J5 Garlic (minced) 5 cloves B5, F5, H5, O5 Green beans 1 cup O5 Boston, Romaine, or Butterhead 1 head, ½ cup, and 4 E5, F5, H5 whole large leaves Mushroom bags (1/2 pound) 1/2 O5 Onions ~2 A5, B5, C5, N5, O5 Parsley 1 tbsp F5 Red bell pepper ¼ cup I5 Spinach 1 cup M5 Sun-dried tomatoes ¼ cup M5 Sweet potato 1 A5, D5 Cherry tomatoes 1 ½ cups B5, N5 freshness tip Many fresh foods, from apples to zucchini, have a longer shelf life when properly stored in the refrigerator. Avocados do well in the refrigerator also, but should first be ripened. However other foods, such as garlic, onions, and squash, prefer a cool, dry environment. Proper storage is key to getting the most out of your fruits and veggies. 5

6 refrigerator items week 5 grocery list need ingredient amount meal(s) Eggs (organic, cage-free preferable) 16 A5, D5, G5, J5, M5 Butter (organic, unsalted) 3 tsp D5, G5, M5 Cheddar cheese; shredded ¾ cup A5, G5 Cottage cheese ½ cup A5 Feta cheese; crumbled 1 oz F5 Greek yogurt 5 oz K5, N5 Mozzarella cheese; shredded ½ cup B5 Parmesan cheese; grated 2 tbsp M5 Swiss cheese; shredded ¼ cup A5 Whole milk ¼ cup G5 Colby-Monterey Jack cheese 1 oz J5 The wonder of coconut! Did you know that coconuts, which are rich in lauric acid (a nutrient comparable to mother s milk) is an excellent dairy substitute? Coconuts are one of nature s most versatile foods when it comes to your health. Coconut milk, oil, water, cream, butter all parts of this wonder food offer the natural benefits of Omega-3 fatty acids, fiber, essential vitamins and minerals! 6

7 meat, fish, poultry need ingredient amount meal(s) Chicken breast (boneles, skinless) 2 E5, O5 Chopped Ham 1 slice G5 Pork and beef chorizo 2 oz D5 Bacon 4 strips A5 Pork loin (raw) 1 chop I5 Pork loin (roasted) 8 oz C5 Ground beef ½ lb H5 Atlantic salmon 4 oz L5 Shrimps 20 large F5, K5 week 5 grocery list time-saving tip Divide and conquer your meal preparation for the week. Pre-package and freeze beef patties for quick and easy burgers. For recipes that include ground beef, cook the beef ahead of time, and then divide into the proper proportions for each recipe. 7

8 week 5 meal planner breakfast lunch dinner 1 Easy Breakfast Casserole (A5) /easybreakfast-casserole/ Asparagus Mozzarella Salad with Poached Egg (B5) /asparagus-mozzarella-saladpoached-egg/ Italian Roasted Pork Loin (C5) /ital ian-roasted-pork-loin/ 2 A5 leftovers C5 leftovers Grilled Shrimp and Artichoke Skewers (F5) /gril led-shrimp-artichoke-skewers/ 3 Chopped Ham and Avocado Scramble (G5) /chopped-ham-avocado-scramble/ Quick and Easy Lettuce Wraps (H5) /quick-easy-lettuce-wraps Grilled Spiced Pork Chops w/ Pepper and Pineapple Salad (I5) /gril led-spiced-pork-chops-bellpepper-pineapple-salad/ 4 Mexican Baked Eggs (J5) /mexicanbaked-eggs/ Mediterranean Shrimp Salad (K5) /mediterranean-shrimp-salad/ Seared Lemon Pepper Salmon with Roasted Broccoli (L5) /sea red-lemon-pepper-salmonroasted-broccoli/ 5 Italian Frittata (M5) /italianfrittata/ Tuna Salad Stuffed Tomatoes (N5) /tunasalad-stuffed-tomatoes/ Chicken and Veggie Skillet (O5) /chi cken-veggie-skillet/ 6 Chorizo and Sweet Potato Omelet (D5) /chorizosweet-potato-omelet/ Crunchy Chicken Salad (E5) /crunchy-chicken-salad/ O5 leftovers 7 Cheat Day Eat What You Would Like! E5 Leftovers or Cheat Meal! Cheat Day Eat What You Would Like! 8