Primal Health, LP Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss week eight Perfect Meal Plans Basics meal planner 3 Tasty Meals per Day Easy to Access and Personalize grocery list Measurements for all Ingredients recipes Natural Ingredients Organized by Food Type 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 enjoy eating healthy. 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
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 (low-sodium, organic or homemade) Nut flour (Almond and Coconut) Baking Soda and Baking Powder Pure Vanilla Extract (all natural) Balsamic Vinegar Apple Cider Vinegar (organic, unprocessed, w/ Mother, is best) 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 Chili Powder 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
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 naturaldiet (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 maintaining a healthy diet and lifestyle. 3
week 8 grocery list pantry items need ingredient amount meal(s) Olive oil 15 1/2 tbsp A8, B8, C8, E8, F8, G8, H8, I8, J8, K8, N8, O8 Paleo Mayonnaise 3 tbsp E8, K8 Balsamic Vinegar 1 tbsp I8 Tomato sauce (canned) 1/2 cup F8 Jalapeno peppers 1/4 cup D8 Coconut milk (canned) 1/2 cup N8 Honey 1 tbsp C8 Chili powder 1/2 tsp D8 Salt and Pepper *all to taste Tuna (canned in water) 1/2 can K8 Tuna (canned in oil) 1/2 can H8 Curry powder 2 1/2 tbsp B8, N8 Kosher salt 1 tsp C8 Sea salt 1/2 tsp L8 Mustard 2 tsp H8, K8 Chili sauce 1 tsp K8 What does your pantry storage system say about you? pantry pointers 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! 4
week 8 grocery list fresh herbs and produce need ingredient amount meal(s) Basil 1 tbsp F8 Dill 1/2 tbsp M8 Zucchini 1/2 cup J8 Scallions 1 tbsp J8 Spaghetti squash 1/2 cup F8 Avocado 1/2 fruit E8 Apples 1/4 cup O8 Olives 4 small H8 Leeks 1/2 cup L8 Cauliflower 1 cup B8 Green bell pepper 1/2 cup H8 Broccoli 1 1/2 cup C8, G8, N8 Cucumber 1/4 cup H8 Fresh cilantro 1 tbsp B8 Garlic (minced) 1 clove F8 Pickle relish 1 tbsp K8 Romaine, Green leaf or Butterhead 1 cup and 6 leaves E8, H8, K8 Lemon juice (raw) 1 tbsp H8 Onions 1/4 cup and 3 medium B8, C8, F8, H8, I8, J8, O8 Parsley 1 tsp A8 Red bell pepper 1/2 cup D8, J8 Spinach 2 1/2 cup N8, O8 Mangos 1/4 cup E8 Sweet potato 1/4 cup C8 Tomatoes 1/2 medium H8 Chives 2 1/2 tbsp G8, I8, M8 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
week 8 grocery list refrigerator items need ingredient amount meal(s) Eggs (organic, cage-free preferable) 16 A8, D8, G8, J8, K8, M8 Coconut milk 1 cup B8 Whole milk 1 tbsp M8 Almond milk 2 tbsp A8 6 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!
week 8 grocery list meat, fish, poultry need ingredient amount meal(s) Chicken breast (boneless, skinless) 1 1/2 breasts B8, N8 Chicken breast (boneless) 1/2 breast L8 Sliced ham 2 A8 Bacon 13 strips D8, E8, G8, J8, L8 Pork loin (blade) 1 chop O8 Pork loin (center loin) 1 chop I8 Ground beef 4 oz F8 Chinook salmon 1/2 cup M8 Shrimps 16 large E8 Chicken thigh (boneless) 4 C8 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. Store in the refrigerator or freezer until ready to use. 7
week 8 meal planner breakfast lunch dinner day 1 Herbed Ham Frittata (A8) Chicken and Cauliflower Honey Roasted Chicken and Curry (B8) Vegetables (C8) http://perfectmealplans. herbed-ham-frittata/ net/chicken-cauliflowercurrybles/ honey-roasted-chicken-vegeta- day 2 Leftover from B8 Tropical Shrimp Salad (E8) Leftover from C8 http://perfectmealplans. net/tropica-shrimp-salad/ day 3 Broccoli, Bacon, and Chive Omelette (G8) Roasted Onions Sauted Pork Chop with Balsamic Leftover from E8 (I8) broccoli-bacon-chive-omelette/ sauteed-pork-chop-balsamicroasted-onions/ day 4 Poached Eggs with Roasted Vegetables and Bacon (J8) poached-eggs-roasted-vegetablesbacon/ Spicy tuna and Egg Salad (K8) http://perfectmealplans. net/spicy-tuna-egg-salad/ day 5 Smoked Salmon Scramble (M8) Coconut Chicken Curry (N8) day 6 day 7 smoked-salmon-scramble/ Southwest Scrambled Eggs (D8) southwest-scrambled-eggs/ Cheat Day- Eat What You Would Like! http://perfectmealplans. net/coconut-chickencurry/ Mediterranean Tuna Salad (H8) http://perfectmealplans. net/mediterranean-tunasalad/ E5 Leftovers or Cheat Meal! Pan Seared Chicken with Leeks and Bacon (L8) baked-tilapia-spinach-choppedolives/ Sauted Pork Chop with Apples, Spinach, and Onions (O8) sauteed-pork-chop-balsamicroasted-onions/ Spaghetti and Meat Sauce Paleo Style (F8) spaghetti-meat-sauce-paleostyle/ Cheat Day- Eat What You Would Like! 8