PMP 30DC Week4 qld
30 DAY
FAT LOSS .Re
al Meals
.R
e
Re sul ts
Real P eo
le
al
p
CHALLENGE Perfect Meal Plans
Week 4
op
.Re
al Meals
.R
e
al Re
sul ts
Real P e
le
Meal Plan
Perfect Meal Plans
Breakfast
Lunch
Week 4 Dinner
B-4
Day 1
A-4 Chicken and Green Onion Scrambled Eggs
Shrimp and Cucumber Salad
C-4 Italian Chicken and Vegetable Soup
Day 2
D-4 Crispy Ham and Cheddar Scrambled Eggs
E-4 Caramelized Mushroom, Chicken and Spinach Skillet
C-4 Leftovers from C4
H-4
I-4 Grilled Buffalo Chicken and Celery
G-4
Day 3 Day 4 Day 5
Tuna Melt Scrambled Eggs
Tropical Chicken Salad
H-4 Leftovers from H4
M-4 Tex Mex Scramble
Day 6 Day 7
Open Face Bacon and Mushroom Omelet
P-4
www.PerfectMealPlans.com
Super Hot Fajitas
K-4 Leftovers from K4
J-4
Spinach and Tomato Omelet
L-4
K-4
Apple and Bacon Chicken Salad
O-4
Grilled Green Chicken and Vegetables F-4
N-4
Cajun Seafood Salad
Pork and Brussels Sprout Stir Fry
Q-4 Strawberry Chicken Salad
R-4 Ginger Salmon and Cauliflower Stew
•2•
© 2014 Primal Health, LP
Shopping List
Pantry Items
meals
Week 4
Fresh Herb and Produce
meals
Salt and Pepper
*all to taste
1/2 cup Green onions
A4, K4
17 tbsp Extra virgin Olive oil
A4, C4, D4, F4, I4, J4, L4, M4, O4, Q4, R4
1/4 cup Cucumber
B4
1/4 cup Radish
B4
1 1/4 cup Shrimp (canned)
B4, N4
1 1/4 cup Onion
1 1/2 cup Paleo mayonnaise
B4, H4, K4, N4, Q4
B4, C4, D4, G4, L4, M4, N4, O4
3 tbsp Dijon-style mustard
B4, K4, R4
2 cup Celery
B4, G4, I4, K4, N4, Q4
1 tsp Oregano
C4, N4
2 tbsp Dill
B4
1/2 tsp Rosemary
C4
4 cloves Garlic
C4, F4, I4, O4
2 tsp Red pepper flakes
F4, L4
3/4 cup Red bell pepper
C4, L4, O4
2 tbsp Apple Cider vinegar
F4, I4
2 cups Mushrooms
C4, E4, P4
1 tsp Honey
F4
6 cups Baby spinach
C4, E4, J4, O4
1/2 cup Tuna (canned-in-water)
G4, N4
1 tsp Chives
D4
6 tbsp Hot sauce
I4
1 tsp Thyme leaves
E4
1 tsp Paprika
I4, N4
1/2 tsp Dried thyme
P4
1 pepper Jalapeno pepper
L4
4 Cherry tomatoes
E4
1 1/2 tsp Chili powder
L4, M4
1 medium Tomato
J4
1 tsp Cumin
L4
1/2 cup Brussels sprouts
F4
2 tbsp Salsa
M4
1/2 cup Mango
H4
1/4 cup Crab meat (canned)
N4
1/4 cup Red onion
H4
1/2 tsp Cayenne pepper
N4
2 tbsp Lime juice
H4
2 tsp Ground Ginger
R4
1 tbsp Lemon juice
Q4
1/2 cup Chicken Stock
R4
2 tbsp Cilantro
H4
1 tbsp Coconut Milk
R4
1/4 cup Coconut
H4
1 small Apple
K4
1/2 cup Green bell pepper
L4, M4
5 large Lettuce leaves
L4, Q4
1/4 cup Parsley
O4
1 small Zucchini
O4
1/2 cup Strawberries
Q4
1 cup Cauliflower
R4
www.PerfectMealPlans.com
•3•
© 2014 Primal Health, LP
Week 4
Chicken and Green Onion Scrambled Eggs
A-4 Day 1 Breakfast
68% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
3%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 2.3 2.3 _______________________________________ Fat 26 26 _______________________________________ 25.2 25.2 Protein _______________________________________
Ingredients • 1 tablespoon olive oil • 4 tablespoons chopped green onions • 2 eggs, beaten • 1/4 cup cooked and finely chopped chicken breast • Salt and pepper
Calories 344 344
Directions
Heat a skillet over medium heat. Add the olive oil and half the green onions and cook until soft. Add the eggs and chicken and scramble until the eggs are cooked through. Season with salt and pepper, and top with remaining green onions before serving.
Shrimp and Cucumber Salad 65% fats
1
Serves
10’
Prep time
10’
Cook time
31%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving 3.7 3.7 _______________________________________ Carbs 25.5 25.5 _______________________________________ Fat 26.9 26.9 _______________________________________ Protein 353.9 353.9 Calories
Directions
B-4 Day 1 Lunch Ingredients • 1 cup canned shrimp, drained • 1/4 cup chopped cucumber • 1/4 cup chopped radishes • 1 tablespoon chopped onion • 1 tablespoon chopped celery • 2 tablespoons Paleo mayonnaise • 1 teaspoon Dijon mustard • 2 tablespoons fresh chopped dill • Salt and pepper
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
www.PerfectMealPlans.com
•4•
© 2014 Primal Health, LP
Week 4
Italian Chicken and Vegetable Soup
C-4 Day 1 Dinner
63% fats
2
Serves
10’
Prep time
10’
Cook time
26%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 27.7 13.8 _______________________________________ Fat 72.4 36.2 _______________________________________ 67.7 33.8 Protein _______________________________________ Calories 1036.3 518.2
Directions
Ingredients • 4 tablespoons olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1/4 cup chopped bell peppers • 1/4 cup sliced mushrooms • 1 cup baby spinach leaves • 1 cup cooked and chopped chicken • 1/2 teaspoon ground oregano • 1/2 teaspoon ground rosemary • 1/4 cup grated Parmesan cheese • 2 cups chicken stock • Salt and pepper
Heat a medium saucepan over medium heat. Add the olive oil, followed the by the onions, garlic, and peppers. Cook until soft and add the mushrooms. Continue cooking until mushrooms are soft and stir in the seasonings. Season with salt and pepper and add the spinach. When the spinach is wilted, add the chicken stock and 2 cups water. Bring to a boil, reduce to a simmer and stir in the chicken breast and cheese. Serve when the chicken is heated through.
Crispy Ham and Cherddar Scrambled Eggs 69% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
2%
carbs
_______________________________________ Stats (g) Recipe Serving 2.9 2.9 _______________________________________ Carbs 36.5 36.5 _______________________________________ Fat 33.9 33.9 _______________________________________ Protein 476 476 Calories
D-4 Day 2 Breakfast
Ingredients • 1 teaspoon olive oil • 1 slice ham, chopped • 1 tablespoon chopped onion • 2 eggs, beaten • 1/4 cup shredded cheddar cheese • 1 teaspoon chopped chives • Salt and pepper
Directions
Heat a skillet over medium heat. Add the olive oil, followed by the ham and onions. Cook until ham is crisp and onions are soft. Season with salt and pepper. Add the eggs and scramble until cooked through. Top with the cheese and chives before serving.
www.PerfectMealPlans.com
•5•
© 2014 Primal Health, LP
Week 4
Caramelized Mushroom, Chicken and Spinach Skillet
E-4 Day 2 Lunch
62% fats
1
Serves
10’
Prep time
20’
Cook time
31%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 8.7 8.7 _______________________________________ Fat 33.3 33.3 _______________________________________ 36.8 36.8 Protein _______________________________________ Calories 472.8 472.8
Ingredients • 2 tablespoons butter • 1 cup sliced mushrooms • 1 teaspoon thyme leaves • 1 chicken breast, sliced • 3 cups baby spinach • 4 cherry tomatoes, halved • 2 slices bacon, cooked and crumbled • Salt and pepper
Directions
Heat the butter in a medium skillet. Add the mushrooms and cook for several minutes until well browned. Add the thyme and season with salt and pepper. Add the sliced chicken and cook until browned and cooked through. Stir in the spinach. When the spinach is wilted, top with the cherry tomatoes and bacon.
Tuna Melt Scrambled Eggs 68% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
3%
carbs
_______________________________________ Stats (g) Recipe Serving 2.5 2.5 _______________________________________ Carbs 32.3 32.3 _______________________________________ Fat 31.2 31.2 _______________________________________ Protein 424.9 424.9 Calories
G-4 Day 3 Breakfast Ingredients • 1 tablespoon butter • 1 tablespoon chopped celery • 1 tablespoon chopped onion • 1/4 cup tuna, drained • 2 eggs • 1 slice cheddar cheese • Salt and pepper
Directions
Heat the butter in a skillet. Add the celery and onions and cook until soft. Season with salt and pepper and add the tuna and eggs. Scramble the eggs until cooked through and top with the slice of cheese. When melted, serve.
www.PerfectMealPlans.com
•6•
© 2014 Primal Health, LP
Week 4
Tropical Chicken Salad
H-4 Day 3 Lunch
66% fats
2
Serves
10’
Prep time
10’
Cook time
22%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 23.7 11.8 _______________________________________ Fat 58.7 29.3 _______________________________________ 45.1 22.6 Protein _______________________________________ Calories 792.4 396.2
Ingredients • 1 cup chopped, cooked chicken breast • 1/2 cup diced mango • 1/4 cup chopped red onion • 2 tablespoons lime juice • 4 tablespoons Paleo mayonnaise • 2 tablespoons fresh chopped cilantro • 1/4 cup shredded coconut • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Grilled Buffalo Chicken and Celery 66% fats
1
Serves
10’
Prep time
20’
Cook time
26%
Protein
8%
carbs
_______________________________________ Stats (g) Recipe Serving 8.4 8.4 _______________________________________ Carbs 31.3 31.3 _______________________________________ Fat 27.2 27.2 _______________________________________ Protein 423.9 423.9 Calories
Directions
I-4 Day 3 Dinner Ingredients • 1 chicken breast • 6 tablespoons hot sauce • 2 tablespoons butter • 1/2 teaspoon paprika • 1 tablespoon apple cider vinegar • 1 clove garlic, finely minced • 1 teaspoon olive oil • 2 stalks celery, cut in half • Salt and pepper
Season the chicken with salt and pepper. Preheat a gas or charcoal grill over medium high heat. Combine the hot sauce, butter, paprika, vinegar and garlic in a small saucepan over medium heat. Simmer for 5 minutes. Put the chicken on the grill and brush with the sauce. Continue grilling until done. Brush the celery with the olive oil and put on the grill. Grill until charred and heated through. Serve the grilled chicken with the celery.
www.PerfectMealPlans.com
•7•
© 2014 Primal Health, LP
Week 4
Apple and Bacon Chicken Salad
K-4 Day 4 Lunch
69% fats
2
Serves
10’
Prep time
10’
Cook time
21%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 28 14 _______________________________________ Fat 85.3 42.6 _______________________________________ 59.5 29.8 Protein _______________________________________ Calories 1102.5 551.3
Ingredients • 1 cup cooked and chopped chicken • 1 small apple, cored and finely chopped • 4 slices bacon, cooked and crumbled • 1/4 cup chopped pecans • 1/4 chopped green onions • 1/4 cup chopped celery • 1/4 cup Paleo mayonnaise • 1 tablespoon Dijon mustard • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Super Hot Fajitas 64% fats
1
Serves
10’
Prep time
15’
Cook time
25%
Protein
L-4 Day 4 Dinner
11%
carbs
_______________________________________ Stats (g) Recipe Serving 11.7 11.7 _______________________________________ Carbs 31.8 31.8 _______________________________________ Fat 28 28 _______________________________________ Protein 435.9 435.9 Calories
Directions
Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup sliced onions • 1/4 cup sliced red bell peppers • 1/4 cup sliced green bell peppers • 1 jalapeño pepper, thinly sliced • 1 teaspoon crushed red pepper flakes • 1 teaspoon chili powder • 1 teaspoon ground cumin • 3 large lettuce leaves, in tact • Salt and pepper
Heat the olive oil in a skillet. Add the chicken and cook until browned. Add the onions and peppers and cook until slightly soft. Season with salt and pepper and add the seasonings. Stir and add 1/2 cup water. Turn the heat up to high and simmer until liquid is reduced. Serve in the lettuce leaves. www.PerfectMealPlans.com
•8•
© 2014 Primal Health, LP
Week 4
Tex Mex Scramble
M-4 Day 5 Breakfast
68% fats
1
Serves
10’
Prep time
10’
Cook time
25%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 6.5 6.5 _______________________________________ Fat 26.8 26.8 _______________________________________ 22 22 Protein _______________________________________ Calories 349.6 349.6
Ingredients • 1/2 tablespoon olive oil • 2 tablespoons chopped onions • 2 tablespoons chopped green peppers • 1/2 teaspoon chili powder • 2 eggs • 1/4 cup shredded pepper Jack cheese • 2 tablespoons salsa
Directions
Heat a skillet over medium heat and add the olive oil, followed by onions and peppers. Cook until soft and add the chili powder and eggs. Scramble the eggs until done and top with the cheese and salsa.
Grilled Green Chicken and Vegetables 64% fats
1
Serves
10’
Prep time
20’
Cook time
26%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 10.9 10.9 _______________________________________ Carbs 30.6 30.6 _______________________________________ Fat 28.1 28.1 _______________________________________ Protein 427.7 427.7 Calories
O-4 Day 5 Dinner
Ingredients • 2 tablespoons olive oil • 1/4 cup parsley • 1 cup spinach • 1 clove garlic • 1/4 cup chopped onions • 1 chicken breast • 1/2 red bell pepper, left whole • 1/2 zucchini, left whole • Salt and pepper
Directions
Put the olive oil, parsley, spinach, garlic and onions in a blender and puree until smooth, adding a few drops of water to thin out if necessary. Add a pinch of salt and pepper. Preheat a gas or charcoal grill to medium high heat. Coat the chicken breast in the sauce and grill until cooked through. Grill the vegetables until charred and soft. Cut into bite sized pieces before serving along side the chicken. www.PerfectMealPlans.com
•9•
© 2014 Primal Health, LP
Week 4
Spinach and Tomato Omelet
J-4 Day 6 Breakfast
65% fats
1
Serves
10’
Prep time
10’
Cook time
31%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 3.5 3.5 _______________________________________ Fat 22.8 22.8 _______________________________________ 24.1 24.1 Protein _______________________________________
Ingredients • 1 teaspoon olive oil • 3 eggs, beaten • 1 cup baby spinach, chopped • 1 tomato slice, cut in half • 1 tablespoon Parmesan cheese • Salt and pepper
Calories 312.3 312.3
Directions
Heat the olive oil in a skillet and add the eggs. Top with the spinach and spread evenly on top. Season with salt and pepper. Allow the eggs to cook until almost done and add the tomato slices. Fold the omelet over, cook until eggs are done and top with the Parmesan cheese.
Cajun Seafood Salad 67% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving 4.2 4.2 _______________________________________ Carbs 24.9 24.9 _______________________________________ Fat 24 24 _______________________________________ Protein 335.4 335.4 Calories
N-4 Day 6 Lunch Ingredients • 1/4 cup canned shrimp, drained • 1/4 cup canned tuna, drained • 1/4 cup canned crab meat, drained • 1/2 teaspoon ground oregano • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon paprika • 2 tablespoons chopped celery • 2 tablespoons chopped onion • 2 tablespoons Paleo mayonnaise • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
www.PerfectMealPlans.com
• 10 •
© 2014 Primal Health, LP
Week 4
Pork and Brussels Sprout Stir Fry
F-4 Day 6 Dinner
65% fats
1
Serves
10’
Prep time
20’
Cook time
23%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 13.2 13.2 _______________________________________ Fat 31.5 31.5 _______________________________________ 25.5 25.5 Protein _______________________________________ Calories 432.9 432.9
Ingredients • 2 tablespoons olive oil • 1 clove garlic, minced • 4 ounces pork tenderloin, sliced • 1/2 cup thinly sliced Brussels sprouts • 1 teaspoon red pepper flakes • 1 tablespoon cider vinegar • 1 teaspoon honey • Salt and pepper
Directions
Heat the olive oil in a medium skillet over medium high heat. Add the garlic and cook for 1 minute. Add the pork and cook until browned and add the Brussels sprouts. Cook until soft. Season with salt and pepper, and stir in the pepper flakes, vinegar and honey. Cook for 5 more minutes and serve.
Open Face Bacon and Mushroom Omelet 69% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
3%
carbs
_______________________________________ Stats (g) Recipe Serving 3 3 _______________________________________ Carbs 27.7 27.7 _______________________________________ Fat 25 25 _______________________________________ Protein 359.5 359.5 Calories
P-4 Day 7 Breakfast Ingredients • 2 strips Bacon, chopped • 1/2 cup sliced Mushrooms • 1/2 teaspoon dried Thyme • 3 Eggs, beaten • Salt and pepper
Directions
Heat a small nonstick skillet over medium heat. Add the bacon and the mushrooms and cook until mushrooms are soft and bacon is crisp. Add the thyme and season with salt and pepper. Remove from pan. Pour in the eggs and cook until edges are set. Add the mushroom mixture to the eggs and continue cooking until eggs are cooked through. Slide onto plate and serve. www.PerfectMealPlans.com
• 11 •
© 2014 Primal Health, LP
Week 4
Strawberry Chicken Salad
Q-4 Day 7 Lunch
67% fats
1
Serves
10’
Prep time
10’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11.8 11.8 _______________________________________ Fat 31.7 31.7 _______________________________________ 23.4 23.4 Protein _______________________________________ Calories 418.7 418.7
Ingredients • 1/2 cup chopped, cooked Chicken breast • 4 tablespoons Paleo mayonnaise • 2 tablespoons chopped celery • 1/4 cup sliced Strawberries • 1 tablespoon Lemon juice • 2 teaspoons Olive oil • 2 large Lettuce leaves, in tact • Salt and pepper
Directions
Combine all ingredients in a bowl and mix, being careful not to smash the strawberries. Season with salt and pepper and serve in the lettuce leaves.
Ginger Salmon and Cauliflower Stew 62% fats
1
Serves
10’
Prep time
15’
Cook time
22%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 13.7 13.7 _______________________________________ Carbs 40.2 40.2 _______________________________________ Fat 28.8 28.8 _______________________________________ Protein 526.9 526.9 Calories
R-4 Day 7 Dinner Ingredients • 2 tablespoons Olive oil • 1 cup chopped Cauliflower • 1 tablespoon Dijon mustard • 2 teaspoons ground Ginger • 4 ounces Salmon, cut into bite sized pieces • 1/2 cup Chicken stock • 1 tablespoon Coconut milk • Salt and pepper
Directions
Heat the olive oil in a saucepan and add the cauliflower. Cook until tender and add the ginger and mustard. Season with salt and pepper and add the stock with 1/2 cup water, and coconut milk. Turn the heat down to low and add the salmon pieces. Simmer until fish is cooked through and cauliflower is tender, about 10 minutes. www.PerfectMealPlans.com
• 12 •
© 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
• 13 •
© 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
• 14 •
© 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 4
op
.Re
al Meals
.R
e
al Re
sul ts
Real P e
le
Meal Plan
Perfect Meal Plans
Breakfast
Lunch
Week 4 Dinner
B-4
Day 1
A-4 Chicken and Green Onion Scrambled Eggs
Shrimp and Cucumber Salad
C-4 Italian Chicken and Vegetable Soup
Day 2
D-4 Crispy Ham and Cheddar Scrambled Eggs
E-4 Caramelized Mushroom, Chicken and Spinach Skillet
C-4 Leftovers from C4
H-4
I-4 Grilled Buffalo Chicken and Celery
G-4
Day 3 Day 4 Day 5
Tuna Melt Scrambled Eggs
Tropical Chicken Salad
H-4 Leftovers from H4
M-4 Tex Mex Scramble
Day 6 Day 7
Open Face Bacon and Mushroom Omelet
P-4
www.PerfectMealPlans.com
Super Hot Fajitas
K-4 Leftovers from K4
J-4
Spinach and Tomato Omelet
L-4
K-4
Apple and Bacon Chicken Salad
O-4
Grilled Green Chicken and Vegetables F-4
N-4
Cajun Seafood Salad
Pork and Brussels Sprout Stir Fry
Q-4 Strawberry Chicken Salad
R-4 Ginger Salmon and Cauliflower Stew
•2•
© 2014 Primal Health, LP
Shopping List
Pantry Items
meals
Week 4
Fresh Herb and Produce
meals
Salt and Pepper
*all to taste
1/2 cup Green onions
A4, K4
17 tbsp Extra virgin Olive oil
A4, C4, D4, F4, I4, J4, L4, M4, O4, Q4, R4
1/4 cup Cucumber
B4
1/4 cup Radish
B4
1 1/4 cup Shrimp (canned)
B4, N4
1 1/4 cup Onion
1 1/2 cup Paleo mayonnaise
B4, H4, K4, N4, Q4
B4, C4, D4, G4, L4, M4, N4, O4
3 tbsp Dijon-style mustard
B4, K4, R4
2 cup Celery
B4, G4, I4, K4, N4, Q4
1 tsp Oregano
C4, N4
2 tbsp Dill
B4
1/2 tsp Rosemary
C4
4 cloves Garlic
C4, F4, I4, O4
2 tsp Red pepper flakes
F4, L4
3/4 cup Red bell pepper
C4, L4, O4
2 tbsp Apple Cider vinegar
F4, I4
2 cups Mushrooms
C4, E4, P4
1 tsp Honey
F4
6 cups Baby spinach
C4, E4, J4, O4
1/2 cup Tuna (canned-in-water)
G4, N4
1 tsp Chives
D4
6 tbsp Hot sauce
I4
1 tsp Thyme leaves
E4
1 tsp Paprika
I4, N4
1/2 tsp Dried thyme
P4
1 pepper Jalapeno pepper
L4
4 Cherry tomatoes
E4
1 1/2 tsp Chili powder
L4, M4
1 medium Tomato
J4
1 tsp Cumin
L4
1/2 cup Brussels sprouts
F4
2 tbsp Salsa
M4
1/2 cup Mango
H4
1/4 cup Crab meat (canned)
N4
1/4 cup Red onion
H4
1/2 tsp Cayenne pepper
N4
2 tbsp Lime juice
H4
2 tsp Ground Ginger
R4
1 tbsp Lemon juice
Q4
1/2 cup Chicken Stock
R4
2 tbsp Cilantro
H4
1 tbsp Coconut Milk
R4
1/4 cup Coconut
H4
1 small Apple
K4
1/2 cup Green bell pepper
L4, M4
5 large Lettuce leaves
L4, Q4
1/4 cup Parsley
O4
1 small Zucchini
O4
1/2 cup Strawberries
Q4
1 cup Cauliflower
R4
www.PerfectMealPlans.com
•3•
© 2014 Primal Health, LP
Week 4
Chicken and Green Onion Scrambled Eggs
A-4 Day 1 Breakfast
68% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
3%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 2.3 2.3 _______________________________________ Fat 26 26 _______________________________________ 25.2 25.2 Protein _______________________________________
Ingredients • 1 tablespoon olive oil • 4 tablespoons chopped green onions • 2 eggs, beaten • 1/4 cup cooked and finely chopped chicken breast • Salt and pepper
Calories 344 344
Directions
Heat a skillet over medium heat. Add the olive oil and half the green onions and cook until soft. Add the eggs and chicken and scramble until the eggs are cooked through. Season with salt and pepper, and top with remaining green onions before serving.
Shrimp and Cucumber Salad 65% fats
1
Serves
10’
Prep time
10’
Cook time
31%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving 3.7 3.7 _______________________________________ Carbs 25.5 25.5 _______________________________________ Fat 26.9 26.9 _______________________________________ Protein 353.9 353.9 Calories
Directions
B-4 Day 1 Lunch Ingredients • 1 cup canned shrimp, drained • 1/4 cup chopped cucumber • 1/4 cup chopped radishes • 1 tablespoon chopped onion • 1 tablespoon chopped celery • 2 tablespoons Paleo mayonnaise • 1 teaspoon Dijon mustard • 2 tablespoons fresh chopped dill • Salt and pepper
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
www.PerfectMealPlans.com
•4•
© 2014 Primal Health, LP
Week 4
Italian Chicken and Vegetable Soup
C-4 Day 1 Dinner
63% fats
2
Serves
10’
Prep time
10’
Cook time
26%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 27.7 13.8 _______________________________________ Fat 72.4 36.2 _______________________________________ 67.7 33.8 Protein _______________________________________ Calories 1036.3 518.2
Directions
Ingredients • 4 tablespoons olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1/4 cup chopped bell peppers • 1/4 cup sliced mushrooms • 1 cup baby spinach leaves • 1 cup cooked and chopped chicken • 1/2 teaspoon ground oregano • 1/2 teaspoon ground rosemary • 1/4 cup grated Parmesan cheese • 2 cups chicken stock • Salt and pepper
Heat a medium saucepan over medium heat. Add the olive oil, followed the by the onions, garlic, and peppers. Cook until soft and add the mushrooms. Continue cooking until mushrooms are soft and stir in the seasonings. Season with salt and pepper and add the spinach. When the spinach is wilted, add the chicken stock and 2 cups water. Bring to a boil, reduce to a simmer and stir in the chicken breast and cheese. Serve when the chicken is heated through.
Crispy Ham and Cherddar Scrambled Eggs 69% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
2%
carbs
_______________________________________ Stats (g) Recipe Serving 2.9 2.9 _______________________________________ Carbs 36.5 36.5 _______________________________________ Fat 33.9 33.9 _______________________________________ Protein 476 476 Calories
D-4 Day 2 Breakfast
Ingredients • 1 teaspoon olive oil • 1 slice ham, chopped • 1 tablespoon chopped onion • 2 eggs, beaten • 1/4 cup shredded cheddar cheese • 1 teaspoon chopped chives • Salt and pepper
Directions
Heat a skillet over medium heat. Add the olive oil, followed by the ham and onions. Cook until ham is crisp and onions are soft. Season with salt and pepper. Add the eggs and scramble until cooked through. Top with the cheese and chives before serving.
www.PerfectMealPlans.com
•5•
© 2014 Primal Health, LP
Week 4
Caramelized Mushroom, Chicken and Spinach Skillet
E-4 Day 2 Lunch
62% fats
1
Serves
10’
Prep time
20’
Cook time
31%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 8.7 8.7 _______________________________________ Fat 33.3 33.3 _______________________________________ 36.8 36.8 Protein _______________________________________ Calories 472.8 472.8
Ingredients • 2 tablespoons butter • 1 cup sliced mushrooms • 1 teaspoon thyme leaves • 1 chicken breast, sliced • 3 cups baby spinach • 4 cherry tomatoes, halved • 2 slices bacon, cooked and crumbled • Salt and pepper
Directions
Heat the butter in a medium skillet. Add the mushrooms and cook for several minutes until well browned. Add the thyme and season with salt and pepper. Add the sliced chicken and cook until browned and cooked through. Stir in the spinach. When the spinach is wilted, top with the cherry tomatoes and bacon.
Tuna Melt Scrambled Eggs 68% fats
1
Serves
10’
Prep time
10’
Cook time
29%
Protein
3%
carbs
_______________________________________ Stats (g) Recipe Serving 2.5 2.5 _______________________________________ Carbs 32.3 32.3 _______________________________________ Fat 31.2 31.2 _______________________________________ Protein 424.9 424.9 Calories
G-4 Day 3 Breakfast Ingredients • 1 tablespoon butter • 1 tablespoon chopped celery • 1 tablespoon chopped onion • 1/4 cup tuna, drained • 2 eggs • 1 slice cheddar cheese • Salt and pepper
Directions
Heat the butter in a skillet. Add the celery and onions and cook until soft. Season with salt and pepper and add the tuna and eggs. Scramble the eggs until cooked through and top with the slice of cheese. When melted, serve.
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•6•
© 2014 Primal Health, LP
Week 4
Tropical Chicken Salad
H-4 Day 3 Lunch
66% fats
2
Serves
10’
Prep time
10’
Cook time
22%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 23.7 11.8 _______________________________________ Fat 58.7 29.3 _______________________________________ 45.1 22.6 Protein _______________________________________ Calories 792.4 396.2
Ingredients • 1 cup chopped, cooked chicken breast • 1/2 cup diced mango • 1/4 cup chopped red onion • 2 tablespoons lime juice • 4 tablespoons Paleo mayonnaise • 2 tablespoons fresh chopped cilantro • 1/4 cup shredded coconut • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Grilled Buffalo Chicken and Celery 66% fats
1
Serves
10’
Prep time
20’
Cook time
26%
Protein
8%
carbs
_______________________________________ Stats (g) Recipe Serving 8.4 8.4 _______________________________________ Carbs 31.3 31.3 _______________________________________ Fat 27.2 27.2 _______________________________________ Protein 423.9 423.9 Calories
Directions
I-4 Day 3 Dinner Ingredients • 1 chicken breast • 6 tablespoons hot sauce • 2 tablespoons butter • 1/2 teaspoon paprika • 1 tablespoon apple cider vinegar • 1 clove garlic, finely minced • 1 teaspoon olive oil • 2 stalks celery, cut in half • Salt and pepper
Season the chicken with salt and pepper. Preheat a gas or charcoal grill over medium high heat. Combine the hot sauce, butter, paprika, vinegar and garlic in a small saucepan over medium heat. Simmer for 5 minutes. Put the chicken on the grill and brush with the sauce. Continue grilling until done. Brush the celery with the olive oil and put on the grill. Grill until charred and heated through. Serve the grilled chicken with the celery.
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•7•
© 2014 Primal Health, LP
Week 4
Apple and Bacon Chicken Salad
K-4 Day 4 Lunch
69% fats
2
Serves
10’
Prep time
10’
Cook time
21%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 28 14 _______________________________________ Fat 85.3 42.6 _______________________________________ 59.5 29.8 Protein _______________________________________ Calories 1102.5 551.3
Ingredients • 1 cup cooked and chopped chicken • 1 small apple, cored and finely chopped • 4 slices bacon, cooked and crumbled • 1/4 cup chopped pecans • 1/4 chopped green onions • 1/4 cup chopped celery • 1/4 cup Paleo mayonnaise • 1 tablespoon Dijon mustard • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
Super Hot Fajitas 64% fats
1
Serves
10’
Prep time
15’
Cook time
25%
Protein
L-4 Day 4 Dinner
11%
carbs
_______________________________________ Stats (g) Recipe Serving 11.7 11.7 _______________________________________ Carbs 31.8 31.8 _______________________________________ Fat 28 28 _______________________________________ Protein 435.9 435.9 Calories
Directions
Ingredients • 2 tablespoons olive oil • 1 chicken breast, sliced • 1/4 cup sliced onions • 1/4 cup sliced red bell peppers • 1/4 cup sliced green bell peppers • 1 jalapeño pepper, thinly sliced • 1 teaspoon crushed red pepper flakes • 1 teaspoon chili powder • 1 teaspoon ground cumin • 3 large lettuce leaves, in tact • Salt and pepper
Heat the olive oil in a skillet. Add the chicken and cook until browned. Add the onions and peppers and cook until slightly soft. Season with salt and pepper and add the seasonings. Stir and add 1/2 cup water. Turn the heat up to high and simmer until liquid is reduced. Serve in the lettuce leaves. www.PerfectMealPlans.com
•8•
© 2014 Primal Health, LP
Week 4
Tex Mex Scramble
M-4 Day 5 Breakfast
68% fats
1
Serves
10’
Prep time
10’
Cook time
25%
Protein
7%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 6.5 6.5 _______________________________________ Fat 26.8 26.8 _______________________________________ 22 22 Protein _______________________________________ Calories 349.6 349.6
Ingredients • 1/2 tablespoon olive oil • 2 tablespoons chopped onions • 2 tablespoons chopped green peppers • 1/2 teaspoon chili powder • 2 eggs • 1/4 cup shredded pepper Jack cheese • 2 tablespoons salsa
Directions
Heat a skillet over medium heat and add the olive oil, followed by onions and peppers. Cook until soft and add the chili powder and eggs. Scramble the eggs until done and top with the cheese and salsa.
Grilled Green Chicken and Vegetables 64% fats
1
Serves
10’
Prep time
20’
Cook time
26%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 10.9 10.9 _______________________________________ Carbs 30.6 30.6 _______________________________________ Fat 28.1 28.1 _______________________________________ Protein 427.7 427.7 Calories
O-4 Day 5 Dinner
Ingredients • 2 tablespoons olive oil • 1/4 cup parsley • 1 cup spinach • 1 clove garlic • 1/4 cup chopped onions • 1 chicken breast • 1/2 red bell pepper, left whole • 1/2 zucchini, left whole • Salt and pepper
Directions
Put the olive oil, parsley, spinach, garlic and onions in a blender and puree until smooth, adding a few drops of water to thin out if necessary. Add a pinch of salt and pepper. Preheat a gas or charcoal grill to medium high heat. Coat the chicken breast in the sauce and grill until cooked through. Grill the vegetables until charred and soft. Cut into bite sized pieces before serving along side the chicken. www.PerfectMealPlans.com
•9•
© 2014 Primal Health, LP
Week 4
Spinach and Tomato Omelet
J-4 Day 6 Breakfast
65% fats
1
Serves
10’
Prep time
10’
Cook time
31%
Protein
4%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 3.5 3.5 _______________________________________ Fat 22.8 22.8 _______________________________________ 24.1 24.1 Protein _______________________________________
Ingredients • 1 teaspoon olive oil • 3 eggs, beaten • 1 cup baby spinach, chopped • 1 tomato slice, cut in half • 1 tablespoon Parmesan cheese • Salt and pepper
Calories 312.3 312.3
Directions
Heat the olive oil in a skillet and add the eggs. Top with the spinach and spread evenly on top. Season with salt and pepper. Allow the eggs to cook until almost done and add the tomato slices. Fold the omelet over, cook until eggs are done and top with the Parmesan cheese.
Cajun Seafood Salad 67% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
5%
carbs
_______________________________________ Stats (g) Recipe Serving 4.2 4.2 _______________________________________ Carbs 24.9 24.9 _______________________________________ Fat 24 24 _______________________________________ Protein 335.4 335.4 Calories
N-4 Day 6 Lunch Ingredients • 1/4 cup canned shrimp, drained • 1/4 cup canned tuna, drained • 1/4 cup canned crab meat, drained • 1/2 teaspoon ground oregano • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon paprika • 2 tablespoons chopped celery • 2 tablespoons chopped onion • 2 tablespoons Paleo mayonnaise • Salt and pepper
Directions
Combine all ingredients in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve.
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• 10 •
© 2014 Primal Health, LP
Week 4
Pork and Brussels Sprout Stir Fry
F-4 Day 6 Dinner
65% fats
1
Serves
10’
Prep time
20’
Cook time
23%
Protein
12%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 13.2 13.2 _______________________________________ Fat 31.5 31.5 _______________________________________ 25.5 25.5 Protein _______________________________________ Calories 432.9 432.9
Ingredients • 2 tablespoons olive oil • 1 clove garlic, minced • 4 ounces pork tenderloin, sliced • 1/2 cup thinly sliced Brussels sprouts • 1 teaspoon red pepper flakes • 1 tablespoon cider vinegar • 1 teaspoon honey • Salt and pepper
Directions
Heat the olive oil in a medium skillet over medium high heat. Add the garlic and cook for 1 minute. Add the pork and cook until browned and add the Brussels sprouts. Cook until soft. Season with salt and pepper, and stir in the pepper flakes, vinegar and honey. Cook for 5 more minutes and serve.
Open Face Bacon and Mushroom Omelet 69% fats
1
Serves
10’
Prep time
10’
Cook time
28%
Protein
3%
carbs
_______________________________________ Stats (g) Recipe Serving 3 3 _______________________________________ Carbs 27.7 27.7 _______________________________________ Fat 25 25 _______________________________________ Protein 359.5 359.5 Calories
P-4 Day 7 Breakfast Ingredients • 2 strips Bacon, chopped • 1/2 cup sliced Mushrooms • 1/2 teaspoon dried Thyme • 3 Eggs, beaten • Salt and pepper
Directions
Heat a small nonstick skillet over medium heat. Add the bacon and the mushrooms and cook until mushrooms are soft and bacon is crisp. Add the thyme and season with salt and pepper. Remove from pan. Pour in the eggs and cook until edges are set. Add the mushroom mixture to the eggs and continue cooking until eggs are cooked through. Slide onto plate and serve. www.PerfectMealPlans.com
• 11 •
© 2014 Primal Health, LP
Week 4
Strawberry Chicken Salad
Q-4 Day 7 Lunch
67% fats
1
Serves
10’
Prep time
10’
Cook time
22%
Protein
11%
carbs
_______________________________________ Stats (g) Recipe Serving Carbs 11.8 11.8 _______________________________________ Fat 31.7 31.7 _______________________________________ 23.4 23.4 Protein _______________________________________ Calories 418.7 418.7
Ingredients • 1/2 cup chopped, cooked Chicken breast • 4 tablespoons Paleo mayonnaise • 2 tablespoons chopped celery • 1/4 cup sliced Strawberries • 1 tablespoon Lemon juice • 2 teaspoons Olive oil • 2 large Lettuce leaves, in tact • Salt and pepper
Directions
Combine all ingredients in a bowl and mix, being careful not to smash the strawberries. Season with salt and pepper and serve in the lettuce leaves.
Ginger Salmon and Cauliflower Stew 62% fats
1
Serves
10’
Prep time
15’
Cook time
22%
Protein
10%
carbs
_______________________________________ Stats (g) Recipe Serving 13.7 13.7 _______________________________________ Carbs 40.2 40.2 _______________________________________ Fat 28.8 28.8 _______________________________________ Protein 526.9 526.9 Calories
R-4 Day 7 Dinner Ingredients • 2 tablespoons Olive oil • 1 cup chopped Cauliflower • 1 tablespoon Dijon mustard • 2 teaspoons ground Ginger • 4 ounces Salmon, cut into bite sized pieces • 1/2 cup Chicken stock • 1 tablespoon Coconut milk • Salt and pepper
Directions
Heat the olive oil in a saucepan and add the cauliflower. Cook until tender and add the ginger and mustard. Season with salt and pepper and add the stock with 1/2 cup water, and coconut milk. Turn the heat down to low and add the salmon pieces. Simmer until fish is cooked through and cauliflower is tender, about 10 minutes. www.PerfectMealPlans.com
• 12 •
© 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
• 13 •
© 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
• 14 •
© 2014 Primal Health, LP
