PMP 30DC Week1 lat
30 DAY
FAT LOSS .Re
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Real P eo
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CHALLENGE Perfect Meal Plans
Week 1
op
.Re
al Meals
.R
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al Re
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Real P e
le
Meal Plan
Perfect Meal Plans
Breakfast
Lunch A-1
Dinner B-1
Bacon Wrapped Egg Cups
Curried Turkey Burger
A-1 Leftovers from A-1
C-1 Leftovers from C-1
Day 3
G-1 Bacon Wrapped Asparagus Spears with Poached Eggs
H-1 Creamy Cucumber and Salmon Salad
Day 4
J-1 Cheesy Chicken and Cabbage with Fried Eggs
Day 5
Spinach and Artichoke Scrambled Eggs
Day 6
Turkey and Dill Scramble
Day 1 Day 2
M-1
D-1
Day 7
P-1 Bacon and Root Vegetable Scramble
www.PerfectMealPlans.com
Week 1
C-1
Taco Stuffed Peppers
F-1
Creamy and Spicy Chicken Soup
F-1 Leftovers from F-1
L-1
K-1
Paprika and Lime Chicken Salad
Broiled Eggplant and Spinach Salad
N-1 Tomato, Mozzarella, and Turkey Stack
Pork, Apple, and Spinach Skillet
E-1 Shaved Vegetable Salad with Poached Eggs
I-1 Southwest Shredded Chicken and Avocado Salad
Q-1
R-1 Shrimp and Chicken Fajita Skillet
Chopped Chicken Salad
•2•
O-1
© 2014 Primal Health, LP
Shopping List
Pantry Items 17 tbsp Extra virgin Olive oil
Week 1
meals
Fresh Herb and Produce
A1, B1, D1, F1, H1, I1, J1, K1, L1, M1, N1, O1, P1, Q1, R1
Salt and Pepper
*all to taste
3/4 tsp Paprika
A1, K1
1 tsp Curry powder
B1,R1
meals
1 small Zucchini
A1, E1
1 medium Carrot
A1, E1,P1
1 3/4 cup Onions
A1, B1, C1, D1, F1, H1, I1, K1, O1, R1
4 cloves Garlic
B1, C1, F1, M1
2 florets Cauliflower
B1
2 tbsp Cilantro
B1, I1
7 cups Baby spinach
B1, C1, L1, M1
1 tsp Chili powder
C1
3 tsp Cumin
C1, F1, I1, R1
1 cup Chicken stock
F1
2 tbsp Paleo mayonnaise
H1, K1
4 medium and 4 cherry Tomato
A1, C1, N1, Q1
1/2 can Salmon (canned)
H1
2 medium Green bell pepper
C1, Q1, R1
3 tbsp Balsamic vinegar
L1, N1, O1
C1, K1, Q1
1 tbsp Dijon-style mustard
O1
6 cups and 2 large leaves Romaine lettuce
1 Jalapeño pepper
F1
3 tbsp Dill
D1
1 small Summer squash
E1
4 tbsp Lemon juice
E1, H1, L1, Q1
2 tsp Thyme leaves
E1, G1
4 leaves Basil leaves
E1, N1
6 spears Asparagus
G1
Meat, Fish, Poultry
meals
5 1/4 cups Chicken breast (meat only)
F1, I1, J1, K1, Q1, R1
17 Bacon strips
A1, E1, G1, L1, M1, P 1
1 tbsp Parsley
G1
6 oz Ground turkey
B1, D1
1/4 cup Cucumbers
H1
6 oz Ground beef
C1
1/2 cup Avocado
I1
4 slices Turkey breast
N1
2 tbsp Jalapeno
I1
4 oz Pork tenderloin
O1
3 tbsp Lime juice
I1, K1
6 large Shrimp
R1
1 cup Cabbage
J1
2 tbsp Celery
K1
1 Eggplant
L1
Refrigerator Items
meals
1 medium Red bell pepper
L1, R1
2 dozen Eggs (organic, cage-free preferable)
A1, D1, E1, G1, J1, L1, M1, P1
1/4 cup Artichoke
M1
3/4 cup Cheddar cheese
C1, J1
1/4 cup Apples
O1
1/4 cup Coconut milk
F1
1/2 cup Mushrooms
A1
2 oz Mozzarella cheese
N1
2 tbsp Turnips
P1
3 tbsp Sour cream
C1, K1
2 tbsp Parsnips
P1
www.PerfectMealPlans.com
•3•
© 2014 Primal Health, LP
All Weeks
PALEO Mayonnaise
96% fats
11/3
Yields (cups)
10’
Prep time
0’
Cook time
0%
Protein
4%
carbs
Stats (g) Recipe Serving _______________________________________ _______________________________________ Carbs 3.9 3.9 Fat 222.8 222.8 _______________________________________
Ingredients •1 extra large fresh egg •1 tbsp Dijon mustard •1 tbsp Raw Lemon juice •1 cup Olive oil •1 tsp Sea salt •1 tsp Cayenne pepper
7.9 7.9 _______________________________________ Protein Calories 2014 2014
Directions
After pasteurization (egg should be warm or at least brought to room temperature), crack your egg in a jar. Add the Dijon mustard, lemon juice, sea salt, and cayenne pepper (if using). Add the light olive oil and insert the stick blender, WAIT FOR 15 SECONDS to give the oil, seasonings and egg a chance to separate and settle. Holding the stick blender upright, start to blend. Within a few seconds you will see white mayo starts to appear. After you’ve blended for a few seconds, most of it will have turned creamy white, but you may still have a little oil sitting on top. At this point you can lift and tilt your stick blender to get the rest of the oil incorporated. When all the oil is incorporated, taste and add more salt, if needed. After blending — the texture will seem more creamy/loose than regular mayo, but it will firm up in the fridge. Store in an air-tight container in the fridge for up to 4 days. ***Pasteurization of eggs is a precaution to make sure they are ‘healthy’: just put egg (whole, in the shell) in a saucepan with water, bring water temp to 150 degrees, then let sit for 3 minutes.
Keep this recipe handy as you will use Paleo Mayonnaise in several of our recipes. We suggest making a fresh batch on Day 1 of each week so that you have it ready to go when you need it. Please stay away from using regular, store-bought mayonnaise.
www.PerfectMealPlans.com
•4•
© 2014 Primal Health, LP
Week 1
Bacon Wrapped Egg Cups
A-1 Day 1 Breakfast
68% fats
2
Serves
10’
Prep time
15’
Cook time
25%
Protein
7%
carbs
Stats (g) Recipe Serving _______________________________________ _______________________________________ Carbs 10.4 5.2 Fat 44.3 22.1 _______________________________________ 36 18 _______________________________________ Protein Calories 580 290
Ingredients • 4 strips bacon • 1/2 cup sliced mushrooms • 1/4 cup chopped onions • 4 tomato slices • 4 eggs • 1/4 teaspoon paprika • Salt and pepper
Directions
Preheat oven to 350 degrees F. Heat a skillet over medium heat and cook the bacon until almost crisp. Remove from skillet and set aside. Add the mushrooms and onions to the skillet, and cook until soft. Season with salt and pepper. Put 4 small ramekins on a sheet pan and lay the tomato slices on the bottom. Top with the mushrooms and onions and line the inside of each ramekin with a slice of bacon. Crack one egg in the center of each, season with salt and pepper and sprinkle with the cayenne. Bake for 10-12 minutes, until the eggs are set.
Curried Turkey Burger 66% fats
1
Serves
10’
Prep time
15’
Cook time
27%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving 5.6 5.6 _______________________________________ Carbs 23.4 23.4 _______________________________________ Fat 21.8 21.8 _______________________________________ Protein 318.1 318.1 Calories
B-1 Day 1 Lunch Ingredients • 1 tablespoon olive oil • 1 tablespoon chopped onions • 1 clove garlic, minced • 1 teaspoon curry powder • 2 cauliflower florets, finely chopped • 4 ounces ground turkey • 1 tablespoon chopped cilantro • 1 cup baby spinach • Salt and pepper
Directions
Heat the oil in a skillet and add the onions and garlic. Cook until soft, season with salt and pepper and add the curry powder. Stir and transfer to a bowl. Add the cauliflower, turkey and cilantro and form into a patty. Fry in the same pan you cooked the onions in until cooked through. Serve on top of the spinach. www.PerfectMealPlans.com
•5•
© 2014 Primal Health, LP
Week 1
Taco Stuffed Peppers
C-1 Day 1 Dinner
60% fats
2
Serves
15’
Prep time
45’
Cook time
30%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 21.8 10.9 _______________________________________ Fat 53 26.5 _______________________________________ 59.1 29.6 Protein _______________________________________ Calories 791.8 395.9
Directions
Ingredients • 6 ounces ground beef • 1/4 cup chopped onions • 1 clove garlic, minced • 1 teaspoon chili powder • 1 teaspoon ground cumin • 1/2 cup grated cheddar cheese • 2 tablespoons sour cream` • 1/2 cup diced tomatoes • 2 cups spinach • 1 green bell pepper • 1 cup shredded lettuce • Salt and pepper
Preheat oven to 400 degrees F. Heat a skillet over medium heat and add the ground beef, onions and garlic. Season with salt and pepper. Cook until beef is no longer pink and add the chili powder and cumin. Stir in the tomatoes and spinach. Slice the pepper in half and remove the seeds and membranes. Lay in a casserole dish and divide the beef mixture between the peppers. Cover with foil and bake for 35-40 minutes. Serve topped with the shredded lettuce, cheese and sour cream.
Creamy and Spicy Chicken Soup 67% fats
2
Serves
10’
Prep time
20’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving 17.6 8.8 _______________________________________ Carbs 45.8 22.9 _______________________________________ Fat 33.7 16.9 _______________________________________ Protein 609.4 304.7 Calories
F-1 Day 2 Dinner Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup chopped onions • 2 cloves garlic • 1/2 jalapeño pepper, minced • 1 teaspoon ground cumin • 1 cup chicken stock • 1/4 cup coconut milk • Salt and pepper
Directions
Heat the olive oil in a saucepan and add the chicken. Cook until browned and add onions, garlic, and jalapeño. Continue cooking until soft and add the cumin. Season with salt and pepper. Stir for a minute, and add the chicken stock with 3 cups of water. Simmer for 15 minutes and stir in the coconut milk. Serve hot. www.PerfectMealPlans.com
•6•
© 2014 Primal Health, LP
Week 1
Bacon Wrapped Asparagus Spears with Poached Eggs
G-1 Day 3 Breakfast
69% fats
1
Serves
10’
Prep time
20’
Cook time
26%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 5.8 5.8 _______________________________________ Fat 33.1 33.1 _______________________________________ 27.6 27.6 Protein _______________________________________
Ingredients • 6 asparagus spears • 3 strips bacon • 1 teaspoon thyme leaves • 3 eggs • 1 tablespoon chopped parsley • Salt and pepper
Calories 426.8 426.8
Directions
Preheat oven to 400 degrees F. Wrap each of the bacon strips around 2 asparagus spears. Lay on a sheet pan and season with salt and pepper. Sprinkle with the thyme leaves. Bake for 10-15 minutes, until asparagus is tender and bacon is cooked. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the asparagus. Top with the parsley before serving.
Creamy Cucumber and Salmon Salad 63% fats
1
Serves
10’
Prep time
5’
Cook time
32%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving 6.3 6.3 _______________________________________ Carbs 38.9 38.9 _______________________________________ Fat 44.2 44.2 _______________________________________ Protein 556.1 556.1 Calories
H-1 Day 3 Lunch Ingredients • 1/4 cup sliced cucumbers • 1/4 sliced onions • 1/2 can salmon, flaked • 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 1 tablespoon lemon juice • 1 tablespoon fresh chopped dill • 1 cup shredded lettuce • Salt and pepper
Directions
Combine all the ingredients in a large bowl. Mix well and season with salt and pepper. Serve chilled over the shredded lettuce.
www.PerfectMealPlans.com
•7•
© 2014 Primal Health, LP
Week 1
Cheesy Chicken and Cabbage with Fried Eggs
J-1 Day 4 Breakfast
67% fats
1
Serves
10’
Prep time
20’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 6.5 6.5 _______________________________________ Fat 35.3 35.3 _______________________________________ 33.1 33.1 Protein _______________________________________ Calories 473.6 473.6
Ingredients • 1 tablespoon olive oil • 1 cup shredded cabbage • 1/4 cup grated cheddar cheese • 1/4 cup shredded cooked chicken breast • 2 eggs • Salt and pepper
Directions
Heat half the oil in a nonstick skillet over medium heat. Add the cabbage and cook until soft. Season with salt and pepper. Transfer to a bowl and stir in the cheese and chicken. In the same pan, add remaining oil and fry the eggs to your liking. Season with salt and pepper and serve over the chicken and cabbage.
Paprika and Lime Chicken Salad 68% fats
1
Serves
10’
Prep time
10’
Cook time
23%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 9.1 9.1 _______________________________________ Carbs 31.1 31.1 _______________________________________ Fat 23.5 23.5 _______________________________________ Protein 402.8 402.8 Calories
K-1 Day 4 Lunch Ingredients • 1/2 cup cooked and chopped chicken breast • 2 tablespoons chopped onions • 2 tablespoons chopped celery • 1 tablespoon sour cream • 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 2 tablespoons lime juice • 1/2 teaspoon paprika • 2 large, in tact lettuce leaves • Salt and pepper
Directions
Combine all the ingredients in a large bowl. Mix well and season with salt and pepper. Serve chilled over the shredded lettuce.
www.PerfectMealPlans.com
•8•
© 2014 Primal Health, LP
Week 1
Broiled Eggplant and Spinach Salad
L-1 Day 4 Dinner
66% fats
1
Serves
15’
Prep time
5’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 14.5 14.5 _______________________________________ Fat 37.5 37.5 _______________________________________ 28.2 28.2 Protein _______________________________________ Calories 503.7 503.7
Directions
Ingredients • 1 tablespoon olive oil • 1 teaspoon balsamic vinegar • 1 tablespoon lemon juice • 1/4 eggplant, sliced into 1/4 inch slices • 4 slices bacon, cooked and crumbled • 2 tablespoons chopped roasted red peppers • 2 cups baby spinach • 2 hard boiled eggs • Salt and pepper
Preheat broiler to high heat. Lay eggplant slices on a sheet pan and sprinkle with salt and pepper. Brush the olive oil and vinegar on the eggplant and broil until soft and browned, about 4-5 minutes. While eggplant is cooking, combine the spinach, roasted peppers and hard boiled eggs in a bowl. Toss with the lemon juice. Top the salad with the warm eggplant and crumbled bacon.
Spinach and Artichoke Scrambled Eggs 64% fats
1
Serves
10’
Prep time
10’
Cook time
26%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 8.9 8.9 _______________________________________ Carbs 27 27 _______________________________________ Fat 24.7 24.7 _______________________________________ Protein 370.2 370.2 Calories
Directions
M-1 Day 5 Breakfast
Ingredients •1 teaspoon olive oil •1 clove garlic, minced •1 tablespoon coconut milk •1/4 cup chopped artichoke hearts •1 tablespoon grated Parmesan cheese •2 slices bacon, cooked and crumbled •1 cup baby spinach •2 eggs, beaten •Salt and pepper
Heat the olive oil in a nonstick skillet over medium heat. Add the garlic, cook for 1 minute and add the spinach and artichokes. Season with salt and pepper. Cook for 1 more minute and stir in the eggs. Scramble with a spatula and stir in the coconut milk and cheese. When eggs are cooked, top with bacon and serve. www.PerfectMealPlans.com
•9•
© 2014 Primal Health, LP
Week 1
Tomato, Mozzarella and Turkey Stack
N-1 Day 5 Lunch
61% fats
1
Serves
15’
Prep time
5’
Cook time
27%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11.3 11.3 _______________________________________ Fat 27.8 27.8 _______________________________________ 27.8 27.8 Protein _______________________________________ Calories 407.7 407.7
Ingredients • 3 slices tomato • 2 ounces fresh mozzarella cheese, sliced • 4 slices turkey breast • 3 basil leaves • 1 tablespoon olive oil • 1 tablespoon balsamic vinegar • Salt and pepper
Directions
Lay a tomato slice on a plate and top with a slice of cheese, followed by turkey, and a basil leaf. Continue layering until you have no other ingredients. Season with salt and pepper, and drizzle with oil and vinegar. Eat with a knife and fork.
Pork, Apple, and Spinach Skillet 63% fats
1
Serves
10’
Prep time
20’
Cook time
28%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 8.9 8.9 _______________________________________ Carbs 25.3 25.3 _______________________________________ Fat 25.3 25.3 _______________________________________ Protein 366 366 Calories
O-1 Day 5 Dinner Ingredients • 1 1/2 tablespoons olive oil • 4 ounce pork tenderloin, sliced • 1/4 cup sliced apples • 1/4 cup sliced onions • 1 tablespoon cider vinegar • 1 tablespoon Dijon mustard • 1 cup baby spinach • Salt and pepper
Directions
Heat the olive oil in a skillet. Add the pork slices and cook until browned. Remove from pan. Add onions and apples to the skillet and cook until soft. Season with salt and pepper and stir in the vinegar and mustard. Stir and add the spinach. When it’s wilted, stir the pork back into the pan and continue cooking until pork is cooked through. www.PerfectMealPlans.com
• 10 •
© 2014 Primal Health, LP
Week 1
Turkey and Dill Scramble
D-1 Day 6 Breakfast
67% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 2.9 2.9 _______________________________________ Fat 24.7 24.7 _______________________________________ 23.9 23.9 Protein _______________________________________
Ingredients • 2 teaspoons olive oil • 2 tablespoons chopped onions • 2 ounces ground turkey • 2 eggs • 2 tablespoons fresh chopped dill • Salt and pepper
Calories 329.6 329.6
Directions
Heat the olive oil in a non-stick skillet and cook the onions until soft. Add the turkey and cook until well browned. Add the eggs, season with salt and pepper and scramble. Stir in the dill and serve.
Shaved Vegetable Salad with Poached Eggs 67% fats
1
Serves
10’
Prep time
10’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving 12.8 12.8 _______________________________________ Carbs 35 35 _______________________________________ Fat 26.5 26.5 _______________________________________ Protein 461.7 461.7 Calories
Directions
E-1 Day 6 Lunch
Ingredients • 1 small zucchini • 1 small summer squash • 1/2 small carrot • 1 tablespoon lemon juice • 1 teaspoon thyme leaves • 3 slices bacon, cooked and crumbled • 1/2 tablespoon fresh chopped basil leaves • 2 eggs • Salt and pepper • 1 tablespoon olive oil
Using a vegetable peeler or mandolin, slice the zucchini, squash and carrots lengthwise into thin ribbons. Toss with the olive oil, lemon juice, basil and thyme. Season with salt and pepper. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the vegetables. Sprinkle the crumbled bacon on top and serve. www.PerfectMealPlans.com
• 11 •
© 2014 Primal Health, LP
Week 1
Southwest Shredded Chicken and Avocado Salad
I-1 Day 6 Dinner
63% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
8%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11.5 11.5 _______________________________________ Fat 43.8 43.8 _______________________________________ 45.9 45.9 Protein _______________________________________ Calories 616.1 616.1
Ingredients • 1 cup cooked and shredded chicken breast • 1/2 cup cubed avocado, mashed well • 2 tablespoons chopped onion • 2 tablespoons chopped jalapeños • 1 tablespoon lime juice • 1 tablespoon chopped cilantro • 1 teaspoon ground cumin • 2 tablespoons olive oil • Salt and pepper
Directions
Combine all the ingredients in a bowl and season with salt and pepper. Mix well, and serve.
Bacon and Root Vegetable Scramble 69% fats
1
Serves
15’
Prep time
20’
Cook time
25%
Protein
6%
carbs
_______________________________________ Stats (g) Recipe Serving 7.3 7.3 _______________________________________ Carbs 37.7 37.7 _______________________________________ Fat 31.4 31.4 _______________________________________ Protein 492.9 492.9 Calories
P-1 Day 7 Breakfast Ingredients • 1 teaspoon Olive oil • 2 tablespoons finely chopped Carrots • 2 tablespoons finely chopped Turnips • 2 tablespoons finely chopped Parsnips • 2 strips Bacon, chopped • 4 Eggs • Salt and pepper
Directions
Preheat oven to 400 degrees F. Toss the vegetables with the olive oil and lay on a parchment lined baking sheet. Roast for 15-20 minutes, until tender. When veggies are done, heat a skillet over medium heat, and add the bacon. Cook until crisp and add the eggs and cooked vegetables. Stir until eggs are cooked, season with salt and pepper and serve. www.PerfectMealPlans.com
• 12 •
© 2014 Primal Health, LP
Week 1
Chopped Chicken Salad
Q-1 Day 7 Lunch
68% fats
1
Serves
5’
Prep time
5’
Cook time
25%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 10.4 10.4 _______________________________________ Fat 45.3 45.3 _______________________________________ 37.5 37.5 Protein _______________________________________ Calories 593.9 593.9
Ingredients • 4 cups shredded Lettuce • 1/4 cup chopped Tomatoes • 1/4 cup chopped Green bell peppers • 1 cup cooked and chopped Chicken breast • 2 tablespoons Olive oil • 1 tablespoon Lemon juice • Salt and pepper
Directions
Toss the lettuce with the vegetables, and top with the chopped chicken. Drizzle with the olive oil and lemon juice and season with salt and pepper.
Shrimp and Chicken Fajita Skillet 69% fats
1
Serves
10’
Prep time
10’
Cook time
23%
Protein
8%
carbs
_______________________________________ Stats (g) Recipe Serving 7.7 7.7 _______________________________________ Carbs 30.2 30.2 _______________________________________ Fat 22.4 22.4 _______________________________________ Protein 387.7 387.7 Calories
Directions
R-1 Day 7 Dinner Ingredients • 2 tablespoons Olive oil • 1/2 Chicken breast, sliced • 1/4 cup sliced Onion • 1/4 cup sliced Red bell pepper • 1/4 cup sliced Green bell pepper • 1 teaspoon Chili powder • 1/2 teaspoon ground Cumin • 6 large Shrimp, peeled and deveined • Salt and pepper
Heat the olive oil in a large skillet. Add the olive oil and chicken and cook until browned. Add the onions and peppers and cook until soft. Add the spices and 1/4 cup water. Simmer for 5 minutes. Add the shrimp and cook until pink, about 3-4 more minutes. Serve.
www.PerfectMealPlans.com
• 13 •
© 2014 Primal Health, LP
Food Log A Food Log is designed to get an accurate description of your diet and help you stay on track. Please be as accurate as possible by recording all of the foods and beverages you eat and drink. Include the exact amount of food eaten and how the food is prepared (ex. grilled vs. fried). Rate your hunger/ fullness cues on a scale of 1-10 by how your stomach feels before and after you eat (1 = famished, starving; 3 = stomach grumble; 5 = neither hungry nor full; 7 = politely full; 10 = painfully full) and anything else related to that meal. Recording this information can help you identify external or emotional cues to eat.
Day 1 • Food Log Time
Food & Beverage Description
Day 2 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
www.PerfectMealPlans.com
Date:
Amount Hunger Location eaten Fullness Feelings
Day 3 • Food Log Time
Date:
Amount Hunger Location eaten Fullness Feelings
• 14 •
© 2014 Primal Health, LP
Day 4 • Food Log Time
Day 5 • Food Log Time
Time
Food & Beverage Description
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
www.PerfectMealPlans.com
Date:
Amount Hunger Location eaten Fullness Feelings
Day 7 • Food Log
Date:
Amount Hunger Location eaten Fullness Feelings
Day 6 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
• 15 •
© 2014 Primal Health, LP
FAT LOSS .Re
al Meals
.R
e
Re sul ts
Real P eo
le
al
p
CHALLENGE Perfect Meal Plans
Week 1
op
.Re
al Meals
.R
e
al Re
sul ts
Real P e
le
Meal Plan
Perfect Meal Plans
Breakfast
Lunch A-1
Dinner B-1
Bacon Wrapped Egg Cups
Curried Turkey Burger
A-1 Leftovers from A-1
C-1 Leftovers from C-1
Day 3
G-1 Bacon Wrapped Asparagus Spears with Poached Eggs
H-1 Creamy Cucumber and Salmon Salad
Day 4
J-1 Cheesy Chicken and Cabbage with Fried Eggs
Day 5
Spinach and Artichoke Scrambled Eggs
Day 6
Turkey and Dill Scramble
Day 1 Day 2
M-1
D-1
Day 7
P-1 Bacon and Root Vegetable Scramble
www.PerfectMealPlans.com
Week 1
C-1
Taco Stuffed Peppers
F-1
Creamy and Spicy Chicken Soup
F-1 Leftovers from F-1
L-1
K-1
Paprika and Lime Chicken Salad
Broiled Eggplant and Spinach Salad
N-1 Tomato, Mozzarella, and Turkey Stack
Pork, Apple, and Spinach Skillet
E-1 Shaved Vegetable Salad with Poached Eggs
I-1 Southwest Shredded Chicken and Avocado Salad
Q-1
R-1 Shrimp and Chicken Fajita Skillet
Chopped Chicken Salad
•2•
O-1
© 2014 Primal Health, LP
Shopping List
Pantry Items 17 tbsp Extra virgin Olive oil
Week 1
meals
Fresh Herb and Produce
A1, B1, D1, F1, H1, I1, J1, K1, L1, M1, N1, O1, P1, Q1, R1
Salt and Pepper
*all to taste
3/4 tsp Paprika
A1, K1
1 tsp Curry powder
B1,R1
meals
1 small Zucchini
A1, E1
1 medium Carrot
A1, E1,P1
1 3/4 cup Onions
A1, B1, C1, D1, F1, H1, I1, K1, O1, R1
4 cloves Garlic
B1, C1, F1, M1
2 florets Cauliflower
B1
2 tbsp Cilantro
B1, I1
7 cups Baby spinach
B1, C1, L1, M1
1 tsp Chili powder
C1
3 tsp Cumin
C1, F1, I1, R1
1 cup Chicken stock
F1
2 tbsp Paleo mayonnaise
H1, K1
4 medium and 4 cherry Tomato
A1, C1, N1, Q1
1/2 can Salmon (canned)
H1
2 medium Green bell pepper
C1, Q1, R1
3 tbsp Balsamic vinegar
L1, N1, O1
C1, K1, Q1
1 tbsp Dijon-style mustard
O1
6 cups and 2 large leaves Romaine lettuce
1 Jalapeño pepper
F1
3 tbsp Dill
D1
1 small Summer squash
E1
4 tbsp Lemon juice
E1, H1, L1, Q1
2 tsp Thyme leaves
E1, G1
4 leaves Basil leaves
E1, N1
6 spears Asparagus
G1
Meat, Fish, Poultry
meals
5 1/4 cups Chicken breast (meat only)
F1, I1, J1, K1, Q1, R1
17 Bacon strips
A1, E1, G1, L1, M1, P 1
1 tbsp Parsley
G1
6 oz Ground turkey
B1, D1
1/4 cup Cucumbers
H1
6 oz Ground beef
C1
1/2 cup Avocado
I1
4 slices Turkey breast
N1
2 tbsp Jalapeno
I1
4 oz Pork tenderloin
O1
3 tbsp Lime juice
I1, K1
6 large Shrimp
R1
1 cup Cabbage
J1
2 tbsp Celery
K1
1 Eggplant
L1
Refrigerator Items
meals
1 medium Red bell pepper
L1, R1
2 dozen Eggs (organic, cage-free preferable)
A1, D1, E1, G1, J1, L1, M1, P1
1/4 cup Artichoke
M1
3/4 cup Cheddar cheese
C1, J1
1/4 cup Apples
O1
1/4 cup Coconut milk
F1
1/2 cup Mushrooms
A1
2 oz Mozzarella cheese
N1
2 tbsp Turnips
P1
3 tbsp Sour cream
C1, K1
2 tbsp Parsnips
P1
www.PerfectMealPlans.com
•3•
© 2014 Primal Health, LP
All Weeks
PALEO Mayonnaise
96% fats
11/3
Yields (cups)
10’
Prep time
0’
Cook time
0%
Protein
4%
carbs
Stats (g) Recipe Serving _______________________________________ _______________________________________ Carbs 3.9 3.9 Fat 222.8 222.8 _______________________________________
Ingredients •1 extra large fresh egg •1 tbsp Dijon mustard •1 tbsp Raw Lemon juice •1 cup Olive oil •1 tsp Sea salt •1 tsp Cayenne pepper
7.9 7.9 _______________________________________ Protein Calories 2014 2014
Directions
After pasteurization (egg should be warm or at least brought to room temperature), crack your egg in a jar. Add the Dijon mustard, lemon juice, sea salt, and cayenne pepper (if using). Add the light olive oil and insert the stick blender, WAIT FOR 15 SECONDS to give the oil, seasonings and egg a chance to separate and settle. Holding the stick blender upright, start to blend. Within a few seconds you will see white mayo starts to appear. After you’ve blended for a few seconds, most of it will have turned creamy white, but you may still have a little oil sitting on top. At this point you can lift and tilt your stick blender to get the rest of the oil incorporated. When all the oil is incorporated, taste and add more salt, if needed. After blending — the texture will seem more creamy/loose than regular mayo, but it will firm up in the fridge. Store in an air-tight container in the fridge for up to 4 days. ***Pasteurization of eggs is a precaution to make sure they are ‘healthy’: just put egg (whole, in the shell) in a saucepan with water, bring water temp to 150 degrees, then let sit for 3 minutes.
Keep this recipe handy as you will use Paleo Mayonnaise in several of our recipes. We suggest making a fresh batch on Day 1 of each week so that you have it ready to go when you need it. Please stay away from using regular, store-bought mayonnaise.
www.PerfectMealPlans.com
•4•
© 2014 Primal Health, LP
Week 1
Bacon Wrapped Egg Cups
A-1 Day 1 Breakfast
68% fats
2
Serves
10’
Prep time
15’
Cook time
25%
Protein
7%
carbs
Stats (g) Recipe Serving _______________________________________ _______________________________________ Carbs 10.4 5.2 Fat 44.3 22.1 _______________________________________ 36 18 _______________________________________ Protein Calories 580 290
Ingredients • 4 strips bacon • 1/2 cup sliced mushrooms • 1/4 cup chopped onions • 4 tomato slices • 4 eggs • 1/4 teaspoon paprika • Salt and pepper
Directions
Preheat oven to 350 degrees F. Heat a skillet over medium heat and cook the bacon until almost crisp. Remove from skillet and set aside. Add the mushrooms and onions to the skillet, and cook until soft. Season with salt and pepper. Put 4 small ramekins on a sheet pan and lay the tomato slices on the bottom. Top with the mushrooms and onions and line the inside of each ramekin with a slice of bacon. Crack one egg in the center of each, season with salt and pepper and sprinkle with the cayenne. Bake for 10-12 minutes, until the eggs are set.
Curried Turkey Burger 66% fats
1
Serves
10’
Prep time
15’
Cook time
27%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving 5.6 5.6 _______________________________________ Carbs 23.4 23.4 _______________________________________ Fat 21.8 21.8 _______________________________________ Protein 318.1 318.1 Calories
B-1 Day 1 Lunch Ingredients • 1 tablespoon olive oil • 1 tablespoon chopped onions • 1 clove garlic, minced • 1 teaspoon curry powder • 2 cauliflower florets, finely chopped • 4 ounces ground turkey • 1 tablespoon chopped cilantro • 1 cup baby spinach • Salt and pepper
Directions
Heat the oil in a skillet and add the onions and garlic. Cook until soft, season with salt and pepper and add the curry powder. Stir and transfer to a bowl. Add the cauliflower, turkey and cilantro and form into a patty. Fry in the same pan you cooked the onions in until cooked through. Serve on top of the spinach. www.PerfectMealPlans.com
•5•
© 2014 Primal Health, LP
Week 1
Taco Stuffed Peppers
C-1 Day 1 Dinner
60% fats
2
Serves
15’
Prep time
45’
Cook time
30%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 21.8 10.9 _______________________________________ Fat 53 26.5 _______________________________________ 59.1 29.6 Protein _______________________________________ Calories 791.8 395.9
Directions
Ingredients • 6 ounces ground beef • 1/4 cup chopped onions • 1 clove garlic, minced • 1 teaspoon chili powder • 1 teaspoon ground cumin • 1/2 cup grated cheddar cheese • 2 tablespoons sour cream` • 1/2 cup diced tomatoes • 2 cups spinach • 1 green bell pepper • 1 cup shredded lettuce • Salt and pepper
Preheat oven to 400 degrees F. Heat a skillet over medium heat and add the ground beef, onions and garlic. Season with salt and pepper. Cook until beef is no longer pink and add the chili powder and cumin. Stir in the tomatoes and spinach. Slice the pepper in half and remove the seeds and membranes. Lay in a casserole dish and divide the beef mixture between the peppers. Cover with foil and bake for 35-40 minutes. Serve topped with the shredded lettuce, cheese and sour cream.
Creamy and Spicy Chicken Soup 67% fats
2
Serves
10’
Prep time
20’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving 17.6 8.8 _______________________________________ Carbs 45.8 22.9 _______________________________________ Fat 33.7 16.9 _______________________________________ Protein 609.4 304.7 Calories
F-1 Day 2 Dinner Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup chopped onions • 2 cloves garlic • 1/2 jalapeño pepper, minced • 1 teaspoon ground cumin • 1 cup chicken stock • 1/4 cup coconut milk • Salt and pepper
Directions
Heat the olive oil in a saucepan and add the chicken. Cook until browned and add onions, garlic, and jalapeño. Continue cooking until soft and add the cumin. Season with salt and pepper. Stir for a minute, and add the chicken stock with 3 cups of water. Simmer for 15 minutes and stir in the coconut milk. Serve hot. www.PerfectMealPlans.com
•6•
© 2014 Primal Health, LP
Week 1
Bacon Wrapped Asparagus Spears with Poached Eggs
G-1 Day 3 Breakfast
69% fats
1
Serves
10’
Prep time
20’
Cook time
26%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 5.8 5.8 _______________________________________ Fat 33.1 33.1 _______________________________________ 27.6 27.6 Protein _______________________________________
Ingredients • 6 asparagus spears • 3 strips bacon • 1 teaspoon thyme leaves • 3 eggs • 1 tablespoon chopped parsley • Salt and pepper
Calories 426.8 426.8
Directions
Preheat oven to 400 degrees F. Wrap each of the bacon strips around 2 asparagus spears. Lay on a sheet pan and season with salt and pepper. Sprinkle with the thyme leaves. Bake for 10-15 minutes, until asparagus is tender and bacon is cooked. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the asparagus. Top with the parsley before serving.
Creamy Cucumber and Salmon Salad 63% fats
1
Serves
10’
Prep time
5’
Cook time
32%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving 6.3 6.3 _______________________________________ Carbs 38.9 38.9 _______________________________________ Fat 44.2 44.2 _______________________________________ Protein 556.1 556.1 Calories
H-1 Day 3 Lunch Ingredients • 1/4 cup sliced cucumbers • 1/4 sliced onions • 1/2 can salmon, flaked • 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 1 tablespoon lemon juice • 1 tablespoon fresh chopped dill • 1 cup shredded lettuce • Salt and pepper
Directions
Combine all the ingredients in a large bowl. Mix well and season with salt and pepper. Serve chilled over the shredded lettuce.
www.PerfectMealPlans.com
•7•
© 2014 Primal Health, LP
Week 1
Cheesy Chicken and Cabbage with Fried Eggs
J-1 Day 4 Breakfast
67% fats
1
Serves
10’
Prep time
20’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 6.5 6.5 _______________________________________ Fat 35.3 35.3 _______________________________________ 33.1 33.1 Protein _______________________________________ Calories 473.6 473.6
Ingredients • 1 tablespoon olive oil • 1 cup shredded cabbage • 1/4 cup grated cheddar cheese • 1/4 cup shredded cooked chicken breast • 2 eggs • Salt and pepper
Directions
Heat half the oil in a nonstick skillet over medium heat. Add the cabbage and cook until soft. Season with salt and pepper. Transfer to a bowl and stir in the cheese and chicken. In the same pan, add remaining oil and fry the eggs to your liking. Season with salt and pepper and serve over the chicken and cabbage.
Paprika and Lime Chicken Salad 68% fats
1
Serves
10’
Prep time
10’
Cook time
23%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 9.1 9.1 _______________________________________ Carbs 31.1 31.1 _______________________________________ Fat 23.5 23.5 _______________________________________ Protein 402.8 402.8 Calories
K-1 Day 4 Lunch Ingredients • 1/2 cup cooked and chopped chicken breast • 2 tablespoons chopped onions • 2 tablespoons chopped celery • 1 tablespoon sour cream • 1 tablespoon Paleo mayonnaise • 1 tablespoon olive oil • 2 tablespoons lime juice • 1/2 teaspoon paprika • 2 large, in tact lettuce leaves • Salt and pepper
Directions
Combine all the ingredients in a large bowl. Mix well and season with salt and pepper. Serve chilled over the shredded lettuce.
www.PerfectMealPlans.com
•8•
© 2014 Primal Health, LP
Week 1
Broiled Eggplant and Spinach Salad
L-1 Day 4 Dinner
66% fats
1
Serves
15’
Prep time
5’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 14.5 14.5 _______________________________________ Fat 37.5 37.5 _______________________________________ 28.2 28.2 Protein _______________________________________ Calories 503.7 503.7
Directions
Ingredients • 1 tablespoon olive oil • 1 teaspoon balsamic vinegar • 1 tablespoon lemon juice • 1/4 eggplant, sliced into 1/4 inch slices • 4 slices bacon, cooked and crumbled • 2 tablespoons chopped roasted red peppers • 2 cups baby spinach • 2 hard boiled eggs • Salt and pepper
Preheat broiler to high heat. Lay eggplant slices on a sheet pan and sprinkle with salt and pepper. Brush the olive oil and vinegar on the eggplant and broil until soft and browned, about 4-5 minutes. While eggplant is cooking, combine the spinach, roasted peppers and hard boiled eggs in a bowl. Toss with the lemon juice. Top the salad with the warm eggplant and crumbled bacon.
Spinach and Artichoke Scrambled Eggs 64% fats
1
Serves
10’
Prep time
10’
Cook time
26%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 8.9 8.9 _______________________________________ Carbs 27 27 _______________________________________ Fat 24.7 24.7 _______________________________________ Protein 370.2 370.2 Calories
Directions
M-1 Day 5 Breakfast
Ingredients •1 teaspoon olive oil •1 clove garlic, minced •1 tablespoon coconut milk •1/4 cup chopped artichoke hearts •1 tablespoon grated Parmesan cheese •2 slices bacon, cooked and crumbled •1 cup baby spinach •2 eggs, beaten •Salt and pepper
Heat the olive oil in a nonstick skillet over medium heat. Add the garlic, cook for 1 minute and add the spinach and artichokes. Season with salt and pepper. Cook for 1 more minute and stir in the eggs. Scramble with a spatula and stir in the coconut milk and cheese. When eggs are cooked, top with bacon and serve. www.PerfectMealPlans.com
•9•
© 2014 Primal Health, LP
Week 1
Tomato, Mozzarella and Turkey Stack
N-1 Day 5 Lunch
61% fats
1
Serves
15’
Prep time
5’
Cook time
27%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11.3 11.3 _______________________________________ Fat 27.8 27.8 _______________________________________ 27.8 27.8 Protein _______________________________________ Calories 407.7 407.7
Ingredients • 3 slices tomato • 2 ounces fresh mozzarella cheese, sliced • 4 slices turkey breast • 3 basil leaves • 1 tablespoon olive oil • 1 tablespoon balsamic vinegar • Salt and pepper
Directions
Lay a tomato slice on a plate and top with a slice of cheese, followed by turkey, and a basil leaf. Continue layering until you have no other ingredients. Season with salt and pepper, and drizzle with oil and vinegar. Eat with a knife and fork.
Pork, Apple, and Spinach Skillet 63% fats
1
Serves
10’
Prep time
20’
Cook time
28%
Protein
9%
carbs
_______________________________________ Stats (g) Recipe Serving 8.9 8.9 _______________________________________ Carbs 25.3 25.3 _______________________________________ Fat 25.3 25.3 _______________________________________ Protein 366 366 Calories
O-1 Day 5 Dinner Ingredients • 1 1/2 tablespoons olive oil • 4 ounce pork tenderloin, sliced • 1/4 cup sliced apples • 1/4 cup sliced onions • 1 tablespoon cider vinegar • 1 tablespoon Dijon mustard • 1 cup baby spinach • Salt and pepper
Directions
Heat the olive oil in a skillet. Add the pork slices and cook until browned. Remove from pan. Add onions and apples to the skillet and cook until soft. Season with salt and pepper and stir in the vinegar and mustard. Stir and add the spinach. When it’s wilted, stir the pork back into the pan and continue cooking until pork is cooked through. www.PerfectMealPlans.com
• 10 •
© 2014 Primal Health, LP
Week 1
Turkey and Dill Scramble
D-1 Day 6 Breakfast
67% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 2.9 2.9 _______________________________________ Fat 24.7 24.7 _______________________________________ 23.9 23.9 Protein _______________________________________
Ingredients • 2 teaspoons olive oil • 2 tablespoons chopped onions • 2 ounces ground turkey • 2 eggs • 2 tablespoons fresh chopped dill • Salt and pepper
Calories 329.6 329.6
Directions
Heat the olive oil in a non-stick skillet and cook the onions until soft. Add the turkey and cook until well browned. Add the eggs, season with salt and pepper and scramble. Stir in the dill and serve.
Shaved Vegetable Salad with Poached Eggs 67% fats
1
Serves
10’
Prep time
10’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving 12.8 12.8 _______________________________________ Carbs 35 35 _______________________________________ Fat 26.5 26.5 _______________________________________ Protein 461.7 461.7 Calories
Directions
E-1 Day 6 Lunch
Ingredients • 1 small zucchini • 1 small summer squash • 1/2 small carrot • 1 tablespoon lemon juice • 1 teaspoon thyme leaves • 3 slices bacon, cooked and crumbled • 1/2 tablespoon fresh chopped basil leaves • 2 eggs • Salt and pepper • 1 tablespoon olive oil
Using a vegetable peeler or mandolin, slice the zucchini, squash and carrots lengthwise into thin ribbons. Toss with the olive oil, lemon juice, basil and thyme. Season with salt and pepper. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the vegetables. Sprinkle the crumbled bacon on top and serve. www.PerfectMealPlans.com
• 11 •
© 2014 Primal Health, LP
Week 1
Southwest Shredded Chicken and Avocado Salad
I-1 Day 6 Dinner
63% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
8%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11.5 11.5 _______________________________________ Fat 43.8 43.8 _______________________________________ 45.9 45.9 Protein _______________________________________ Calories 616.1 616.1
Ingredients • 1 cup cooked and shredded chicken breast • 1/2 cup cubed avocado, mashed well • 2 tablespoons chopped onion • 2 tablespoons chopped jalapeños • 1 tablespoon lime juice • 1 tablespoon chopped cilantro • 1 teaspoon ground cumin • 2 tablespoons olive oil • Salt and pepper
Directions
Combine all the ingredients in a bowl and season with salt and pepper. Mix well, and serve.
Bacon and Root Vegetable Scramble 69% fats
1
Serves
15’
Prep time
20’
Cook time
25%
Protein
6%
carbs
_______________________________________ Stats (g) Recipe Serving 7.3 7.3 _______________________________________ Carbs 37.7 37.7 _______________________________________ Fat 31.4 31.4 _______________________________________ Protein 492.9 492.9 Calories
P-1 Day 7 Breakfast Ingredients • 1 teaspoon Olive oil • 2 tablespoons finely chopped Carrots • 2 tablespoons finely chopped Turnips • 2 tablespoons finely chopped Parsnips • 2 strips Bacon, chopped • 4 Eggs • Salt and pepper
Directions
Preheat oven to 400 degrees F. Toss the vegetables with the olive oil and lay on a parchment lined baking sheet. Roast for 15-20 minutes, until tender. When veggies are done, heat a skillet over medium heat, and add the bacon. Cook until crisp and add the eggs and cooked vegetables. Stir until eggs are cooked, season with salt and pepper and serve. www.PerfectMealPlans.com
• 12 •
© 2014 Primal Health, LP
Week 1
Chopped Chicken Salad
Q-1 Day 7 Lunch
68% fats
1
Serves
5’
Prep time
5’
Cook time
25%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 10.4 10.4 _______________________________________ Fat 45.3 45.3 _______________________________________ 37.5 37.5 Protein _______________________________________ Calories 593.9 593.9
Ingredients • 4 cups shredded Lettuce • 1/4 cup chopped Tomatoes • 1/4 cup chopped Green bell peppers • 1 cup cooked and chopped Chicken breast • 2 tablespoons Olive oil • 1 tablespoon Lemon juice • Salt and pepper
Directions
Toss the lettuce with the vegetables, and top with the chopped chicken. Drizzle with the olive oil and lemon juice and season with salt and pepper.
Shrimp and Chicken Fajita Skillet 69% fats
1
Serves
10’
Prep time
10’
Cook time
23%
Protein
8%
carbs
_______________________________________ Stats (g) Recipe Serving 7.7 7.7 _______________________________________ Carbs 30.2 30.2 _______________________________________ Fat 22.4 22.4 _______________________________________ Protein 387.7 387.7 Calories
Directions
R-1 Day 7 Dinner Ingredients • 2 tablespoons Olive oil • 1/2 Chicken breast, sliced • 1/4 cup sliced Onion • 1/4 cup sliced Red bell pepper • 1/4 cup sliced Green bell pepper • 1 teaspoon Chili powder • 1/2 teaspoon ground Cumin • 6 large Shrimp, peeled and deveined • Salt and pepper
Heat the olive oil in a large skillet. Add the olive oil and chicken and cook until browned. Add the onions and peppers and cook until soft. Add the spices and 1/4 cup water. Simmer for 5 minutes. Add the shrimp and cook until pink, about 3-4 more minutes. Serve.
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• 13 •
© 2014 Primal Health, LP
Food Log A Food Log is designed to get an accurate description of your diet and help you stay on track. Please be as accurate as possible by recording all of the foods and beverages you eat and drink. Include the exact amount of food eaten and how the food is prepared (ex. grilled vs. fried). Rate your hunger/ fullness cues on a scale of 1-10 by how your stomach feels before and after you eat (1 = famished, starving; 3 = stomach grumble; 5 = neither hungry nor full; 7 = politely full; 10 = painfully full) and anything else related to that meal. Recording this information can help you identify external or emotional cues to eat.
Day 1 • Food Log Time
Food & Beverage Description
Day 2 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
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Date:
Amount Hunger Location eaten Fullness Feelings
Day 3 • Food Log Time
Date:
Amount Hunger Location eaten Fullness Feelings
• 14 •
© 2014 Primal Health, LP
Day 4 • Food Log Time
Day 5 • Food Log Time
Time
Food & Beverage Description
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
Food & Beverage Description
www.PerfectMealPlans.com
Date:
Amount Hunger Location eaten Fullness Feelings
Day 7 • Food Log
Date:
Amount Hunger Location eaten Fullness Feelings
Day 6 • Food Log Time
Food & Beverage Description
Date:
Amount Hunger Location eaten Fullness Feelings
• 15 •
© 2014 Primal Health, LP
