Primal Health, LP

Perfect Meal Plans REAL Food

Optimal Nutrient Ratios

Effortless Weight Loss

week six

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 eating healthy.

We believe that choosing organic, unrefined foods that are free of preservatives and unnatural ingredients is always the healthiest option.

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

pg. 3

Organic… Food For Thought

resources Time and Money Saving Tips

Storage Solutions

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Healthy Essentials

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

Stock up on these basics, often used in most recipes… Chili Powder

Sesame Seeds

Dried Parsley

Dried Oregano

Dried Onion

Nutmeg

Cinnamon

Eggs (pastured, Omega-3 enriched, or certified organic are best)

Frozen Foods: organic, all-natural vegetables, meat, poultry, fish

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

…on hand and ready for use.

Also, always keep plenty of reusable storage bags or containers on hand. Be certain to use those designed for refrigerator/freezer use.

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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

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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

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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.

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.

…a word about dairy.

Milk: organic, regular pasteurized, ultra-pasteurized, or straight from the cow, the

debate continues.

Eat natural. Eat healthy.

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pantry items… need ingredients amount meal(s)

Salt and Pepper *All to taste Balsamic vinegar 1 tbsp C6 Extra Virgin Olive oil 20 tbsp C6, D6, E6, F6, G6,

H6, I6, J6, K6,L6, M6, N6, O6

Dijon-style mustard 1 tbsp I6 Red wine vinegar 1 tsp H6 Oyster sauce 1 tbsp E6 Soy sauce 1 tbsp E6 Old bay seasoning 2 tsp L6 Almond flour ½ cup F6

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!

week 6 grocery list

pantry pointers…

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freshness tip…

week 6 grocery list

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.

need ingredient amount meal(s)

Basil 2 tbsp A6 Cabbage 1 cup I6 Shallots 3 tbsp C6, J6 Lemon juice 2 tsp L6 Fresh rosemary ½ tbsp K6 Thyme 1/2 tsp K6 Avocado 1/2 B6, H6 Chives ½ tbsp H6 Olives 1 tbsp A6 Lime juice 2 tbsp B6, E6 Asparagus 4 spears K6, M6 Broccoli ½ cup C6 Carrots ½ cup E6, K6 Fresh cilantro 1 ¼ tbsp B6 Garlic (minced) 5 cloves F6, J6, K6, Lettuce 1 cup and 3 leaf outer B6, E6, H6 Mushrooms 2 ¾ cups C6, J6, K6, L6, N6 Onions ~5 small C6, D6, F6, L6,

M6, N6 Green Onions ¼ cup B6, Red bell pepper 2 ¼ cup E6, G6, K6, L6 Spinach 2 1/2 cup A6, F6, M6 Zucchini ~1 large and ¼ cup G6, L6, N6 Brussel sprouts ½ cup J6 Italian Tomato 1 A6 Sweet potato ¼ medium F6

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The wonder of coconut!

week 6 grocery list

refrigerator items… need ingredient amount meal(s)

Eggs (organic, cage-free preferable)

19 A6, B6, D6, E6, F6, G6, J6,

Butter (organic, unsalted) 2 tsp A6 Mayonnaise 6 tbsp B6, E6, H6 Feta cheese; crumbled ¼ cup G6

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!

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time-saving tip…

week 6 grocery list

meat, fish, poultry…

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.

need ingredient amount meal(s)

Chicken breast (boneless, skinless) 3 ½ breasts and ½ cup

C6, E6, H6, I6,

Sliced Ham 4 slices D6, N6 Bacon 7 strips G6, H6, I6, M6, O6 Ground beef 4 oz N6 Atlantic salmon 1 fillet O6 Chicken thigh (boneless, skinless) 2 K6 Ground turkey ½ lb F6 Sausage 1 link F6 Tuna steak ½ lb L6

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week 6 meal planner

breakfast lunch dinner

day 1

Italian Baked Eggs with Olives and Tomatoes (A6) http://perfectmealplans.net/italian-baked-eggs-olives-tomatoes/

Tangy Egg Salad with Avocado and Cilantro (B6) http://perfectmealplans.net/tangy-egg-salad-avocado-cilantro/

Balsamic Roasted Chicken and Vegetables (C6) http://perfectmealplans.net/balsamic-roasted-chicken-vegetables/

day 2 Leftovers from B6 Leftovers from C6

Homemade Turkey Sausage Patties with Sautéed Sweet Potatoes (F6) http://perfectmealplans.net/homemade-turkey-sausage-patties-sauteed-sweet-potatoes/

day 3

Vegetable Frittata with Feta Cheese (G6) http://perfectmealplans.net/vegetable-frittata-feta-cheese/

Creamy Chive Chicken Salad with Bacon (H6) http://perfectmealplans.net/creamy-chive-chicken-salad-bacon/

Leftovers from F6

day 4

Sautéed Brussels Sprouts, Mushrooms, and Fried Eggs (J6) http://perfectmealplans.net/sauteed-brussels-sprouts-mushrooms-fried-eggs/

Herb Roasted Chicken with Roasted Vegetables (K6) http://pefectmealplans.net/herb-roasted-chicken-roasted-vegetables/

Grilled Tuna and Vegetable Kebabs (L6) http://perfectmealplans.net/grilled-tuna-vegetable-kebabs/

day 5

Asparagus Spinach and Bacon Omelette (M6) http://perfectmealplans.net/asparagus-spinach-bacon-omelette/

Beef and Vegetable Stuffed Zucchini (N6) http://perfectmealplans.net/beef-vegetable-stuffed-zucchini/

Pan Seared Salmon Filet with Wilted Garlic Spinach (O6) http://perfectmealplans.net/pan-seared-salmon-filet-wilted-garlic-spinach/

day 6

Baked Eggs with Crispy Ham (D6) http://perfectmealplans.net/baked-eggs-crispy-ham-2/

Thai Chicken Salad (E6) http://perfectmealplans.net/thai-chicken-salad/

Bacon Wrapped Chicken and Cabbage (I6) http://perfectmealplans.net/bacon-wrapped-chicken-cabbage/

day 7 Cheat Day – Eat What You Would Like!

Cheat Day – Eat What You Would Like!

Cheat Day – Eat What You Would Like!