PMP Week 13 ty5
Primal Health, LP
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week thirteen Perfect Meal Plans Basics meal planner
3 Tasty Meals per Day Easy to Access and Personalize
grocery list
Measurements for all Ingredients
recipes
Natural Ingredients
Organized by Food Type
Easy to Prepare Simple Substitution options
resources
Time and Money Saving Tips Storage Solutions
Plan Ahead. Shop Smart. Eat Healthy. Planning your meals ahead of time will save both time and energy when it comes to shopping, preparing your meals…and cleaning the kitchen! But most importantly, knowing that you already have a healthy meal planned will alleviate the stress of scrambling to get dinner served on a busy evening, without sacrificing your diet. The Perfect Meal Plan is designed to help you enjoy eating healthy.
Organic… Food For Thought We believe that choosing organic, unrefined foods that are free of preservatives and unnatural ingredients is always the healthiest option. pg. 3
Healthy Essentials Stock up on these basics, often used in most recipes… Garlic cloves
Balsamic Vinegar
Curry Powder
Bag of onions
Apple Cider Vinegar (organic, unprocessed, w/”Mother”, is best)
Cumin (Powder and Seeds)
Coconut Oil and Extra Virgin Olive Oil (organic, unrefined) Canned Coconut Milk (organic, unsweetened) Vegetable/Chicken Stock (low-sodium, organic or homemade)
Dijon-style, spicy mustard Paleo Ketchup and Mayo (recipes included)
Chili Powder Sesame Seeds Dried Parsley
Salsa (recipe included)
Dried Oregano
Black Pepper
Dried Onion
Nut flour (Almond and Coconut)
Sea Salt (Pink Himalayan)
Nutmeg
Baking Soda and Baking Powder
Cayenne Pepper
Cinnamon
Red Pepper Flakes
Pure Vanilla Extract (all natural)
Onion Powder Garlic Powder
…on hand and ready for use. Eggs (pastured, Omega-3
Also, always keep plenty
enriched, or certified organic
of reusable storage bags or
are best)
containers on hand. Be certain
Frozen Foods: organic, allnatural vegetables, meat, poultry, fish
2
Paprika
to use those designed for refrigerator/freezer use.
…a word about dairy. Milk: organic, regular pasteurized, ultrapasteurized, or straight from the cow, the debate continues.
Who knew that milk would be the source of such controversy. We’ve always been told that consuming this dairy product was an excellent way to maintain healthy bones. But now, it seems that many believe that there is the potential danger in consuming “conventional milk”. With so many contradictory reports, the growing concern for finding healthier, organic alternatives has created much confusion for most consumers. For many, particularly those who are lactose-intolerant, this dairy debate is a moot point. Having to live with the discomfort and sickness associated with consuming dairy products is clearly evident for those in this large percentage of our population. We believe that making informed decisions about the foods you purchase is important. But considering the
actual source of those foods is equally as important. Therefore, given the most basic of fact, that consuming foods and their bi-products (such as meat and dairy) that have been fed a naturaldiet (grass), and that have not been exposed to questionable living conditions, antibiotics and growth hormones, “natural” sources are the way to go. We understand that options can be limited for some consumers, due to cost considerations and the local availability of such products.
items are conveniently available at many local retailers, making it yourself allows you the freedom to control exactly what foods you’re eating, and the added confidence in knowing that you are preparing healthy and nourishing meals.
Eat natural. Eat healthy.
So while many of our recipes include dairy ingredients (such as butter, cheese and yogurt), we also offer “non-dairy” alternatives.
So be sure to check out our substitution options, such as coconut or almond milk, and other dairy-free alternatives, where noted.
We have also taken the time to include recipes for many common food items, that you can easily make at home.
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.
While the majority of these
3
week 13 grocery list
pantry items… need
ingredient
amount
Olive oil
24 tbsp
Paleo Mayonnaise Balsamic Vinegar Chicken stock Fish sauce Chili powder Salt and Pepper Almonds Rosemary Walnuts Walnuts (black, dried) Cumin Tuna (canned in water) Dijon-style Mustard Red wine vinegar Salsa Oregano Capers (canned) Dill Hot sauce
3 tbsp 1 tbsp 1/4 cup 1 tbsp 2 tsp 1/8 cup 1 tsp 1/2 oz 1/2 tbsp 2 tsp 1 cup 2 tsp 2 tbsp 1 tbsp 1 tsp 1 tbsp 1 tsp 1 tsp
meal(s) A13, B13, E13, F13, G13, H13, I13, J13, K13, L13, M13, N13, O13 E13, N13 H13 B13 B13 E13, G13 *all to taste H13 L13 O13 F13 G13, I13 E13 F13, L13 F13 G13 K13 E13 E13 B13
pantry pointers… 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!
4
week 13 grocery list
fresh herbs and produce… need
ingredient Blueberries Avocado Orange juice Orange Asparagus Green leaf Lettuce Lemon juice (raw) Beet greens Beets Celery Cucumber Green bell peppers Mushrooms Lime juice (raw) Tomatoes Garlic Parsley Olives Green onions
amount 1/4 cup 1/4 cup 1/4 cup 1/4 cup 1/4 cup 6 leafs 4 tbsp 1 cup 1/4 cup 3 tbsp 1/2 cup 2 medium 7 1/3 cups 1 tbsp 12 cherry and 1 medium 2 cloves 1 tbsp 3 large 3 stalks
Onions
1 cup
Red bell peppers Lemon zest Thyme Zucchini Spinach Sun-dried tomatoes Sweet potatoes Fresh Basil
2 cups 1 tsp 3 tbsp 1 1/8 cup 13 cups 2 tbsp 1/4 sweet potato & 1 cup 2 tbsp
meal(s) H13 G13 B13 O13 K13 B13 J13, K13, L13 O13 O13 E13, N13 E13 I13 A13, G13, I13, L13 G13 E13, F13, J13, N13 D13, I13 L13 K13 B13 A13, C13, D13, F13, G13, I13, M13, N13 A13, G13, K13, L13 N13 C13, L13, M13 I13, L13 E13, F13, H13, J13, K13, O13 K13 C13, M13 N13
freshness tip… Many fresh foods, from apples to zucchini, have a longer shelf life when properly stored in the refrigerator. Avocados do well in the refrigerator also, but should first be ripened. However other foods, such as garlic, onions, and squash, prefer a cool, dry environment. Proper storage is key to getting the most out of your fruits and veggies. 5
week 13 grocery list
refrigerator items… need
ingredient amount Eggs (organic, cage-free preferable) 8
meal(s) A13, D13, J13, M13
The wonder of coconut! Did you know that coconuts, which are rich in lauric acid (a nutrient comparable to mother’s milk) is an excellent dairy substitute? Coconuts are one of nature’s most versatile foods when it comes to your health. Coconut milk, oil, water, cream, butter…all parts of this wonder food offer the natural benefits of Omega-3 fatty acids, fiber, essential vitamins and minerals! 6
week 13 grocery list
meat, fish, poultry… need
ingredient Chicken breast (boneless, skinless) Chicken breast (meat only; roasted) Chicken thigh (bone removed) Pork and beef chorizo Sliced ham Bacon Shrimp Atlantic salmon Deli cut turkey
amount 1 1/2 breasts 1 1/2 cup 4 thighs 6 oz 4 slices 10 slices 12 large 1 (4 oz) fillet 1 oz
meal(s) B13, G13, H13, K13 A13, N13, O13 C13 I13 M13 C13, D13, H13, J13 L13 F13 D13
time-saving tip… Divide and conquer your meal preparation for the week. Pre-package and freeze beef patties for quick and easy burgers. For recipes that include ground beef, cook the beef ahead of time, and then divide into the proper proportions for each recipe. Store in the refrigerator or freezer until ready to use.
7
week 13 meal planner breakfast day 1
Chicken and Vegetable Scramble (A13)
Orange Chicken Lettuce Wraps (B13) http://perfectmealplans. http://perfectmealplans.net/chicknet/orange-chicken-leten-vegetable-scramble/ tuce-wraps/
day 2
Leftover from B13
day 3
Southwest Chicken Breakfast Skillet (G13)
day 4
day 5
Breakfast Spinach Salad with Poached Eggs (J13) http://perfectmealplans.net/ breakfast-spinach-salad-poachedeggs/ Ham and Sweet Potato Hash with Poached Eggs (M13)
Turkey Breakfast Wraps (D13) http://perfectmealplans.net/turkey-breakfast-wraps/
day 7
8
Leftover from C13
Spinach Salad with Pan Seared Chicken and Blueberries (H13) http://perfectmealplans. http://perfectmealplans.net/south- net/spinach-salad-panwest-chicken-breakfast-skillet/ seared-chicken-blueberries/
http://perfectmealplans.net/hamsweet-potato-hash-poached-eggs/ day 6
lunch
Cheat Day‚ Eat What You Would Like!
Mediterranean Chicken and Vegetable Skillet (K13) http://perfectmealplans. net/mediterranean-chicken-vegetable-skillet/ Lemon Basil Chicken Salad Stuffed Tomato (N13) http://perfectmealplans. net/lemon-basil-chickensalad-stuffed-tomato/ Spicy Tuna and Spinach Cucumber Bites (E13) http://perfectmealplans. net/spicy-tuna-spinachcucumber-bites/ Cheat Day‚ Eat What You Would Like!
dinner Chicken with Sweet Potatoes and Bacon (C13) http://perfectmealplans.net/ chicken-sweet-potatoes-bacon/ Spinach Salad with Pan Seared Salmon (F13) http://perfectmealplans.net/ spinach-salad-pan-searedsalmon/ Chorizo Stuffed Peppers (I13)
http://perfectmealplans.net/ chorizo-stuffed-peppers/
Leftover from I13
Roasted Beet and Chopped Chicken Salad (O13) http://perfectmealplans.net/ roasted-beet-chopped-chickensalad/ Herbed Shrimp and Vegetable Skewers (L13) http://perfectmealplans.net/ herbed-shrimp-vegetable-skewers/ Cheat Day‚ Eat What You Would Like!
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week thirteen Perfect Meal Plans Basics meal planner
3 Tasty Meals per Day Easy to Access and Personalize
grocery list
Measurements for all Ingredients
recipes
Natural Ingredients
Organized by Food Type
Easy to Prepare Simple Substitution options
resources
Time and Money Saving Tips Storage Solutions
Plan Ahead. Shop Smart. Eat Healthy. Planning your meals ahead of time will save both time and energy when it comes to shopping, preparing your meals…and cleaning the kitchen! But most importantly, knowing that you already have a healthy meal planned will alleviate the stress of scrambling to get dinner served on a busy evening, without sacrificing your diet. The Perfect Meal Plan is designed to help you enjoy eating healthy.
Organic… Food For Thought We believe that choosing organic, unrefined foods that are free of preservatives and unnatural ingredients is always the healthiest option. pg. 3
Healthy Essentials Stock up on these basics, often used in most recipes… Garlic cloves
Balsamic Vinegar
Curry Powder
Bag of onions
Apple Cider Vinegar (organic, unprocessed, w/”Mother”, is best)
Cumin (Powder and Seeds)
Coconut Oil and Extra Virgin Olive Oil (organic, unrefined) Canned Coconut Milk (organic, unsweetened) Vegetable/Chicken Stock (low-sodium, organic or homemade)
Dijon-style, spicy mustard Paleo Ketchup and Mayo (recipes included)
Chili Powder Sesame Seeds Dried Parsley
Salsa (recipe included)
Dried Oregano
Black Pepper
Dried Onion
Nut flour (Almond and Coconut)
Sea Salt (Pink Himalayan)
Nutmeg
Baking Soda and Baking Powder
Cayenne Pepper
Cinnamon
Red Pepper Flakes
Pure Vanilla Extract (all natural)
Onion Powder Garlic Powder
…on hand and ready for use. Eggs (pastured, Omega-3
Also, always keep plenty
enriched, or certified organic
of reusable storage bags or
are best)
containers on hand. Be certain
Frozen Foods: organic, allnatural vegetables, meat, poultry, fish
2
Paprika
to use those designed for refrigerator/freezer use.
…a word about dairy. Milk: organic, regular pasteurized, ultrapasteurized, or straight from the cow, the debate continues.
Who knew that milk would be the source of such controversy. We’ve always been told that consuming this dairy product was an excellent way to maintain healthy bones. But now, it seems that many believe that there is the potential danger in consuming “conventional milk”. With so many contradictory reports, the growing concern for finding healthier, organic alternatives has created much confusion for most consumers. For many, particularly those who are lactose-intolerant, this dairy debate is a moot point. Having to live with the discomfort and sickness associated with consuming dairy products is clearly evident for those in this large percentage of our population. We believe that making informed decisions about the foods you purchase is important. But considering the
actual source of those foods is equally as important. Therefore, given the most basic of fact, that consuming foods and their bi-products (such as meat and dairy) that have been fed a naturaldiet (grass), and that have not been exposed to questionable living conditions, antibiotics and growth hormones, “natural” sources are the way to go. We understand that options can be limited for some consumers, due to cost considerations and the local availability of such products.
items are conveniently available at many local retailers, making it yourself allows you the freedom to control exactly what foods you’re eating, and the added confidence in knowing that you are preparing healthy and nourishing meals.
Eat natural. Eat healthy.
So while many of our recipes include dairy ingredients (such as butter, cheese and yogurt), we also offer “non-dairy” alternatives.
So be sure to check out our substitution options, such as coconut or almond milk, and other dairy-free alternatives, where noted.
We have also taken the time to include recipes for many common food items, that you can easily make at home.
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.
While the majority of these
3
week 13 grocery list
pantry items… need
ingredient
amount
Olive oil
24 tbsp
Paleo Mayonnaise Balsamic Vinegar Chicken stock Fish sauce Chili powder Salt and Pepper Almonds Rosemary Walnuts Walnuts (black, dried) Cumin Tuna (canned in water) Dijon-style Mustard Red wine vinegar Salsa Oregano Capers (canned) Dill Hot sauce
3 tbsp 1 tbsp 1/4 cup 1 tbsp 2 tsp 1/8 cup 1 tsp 1/2 oz 1/2 tbsp 2 tsp 1 cup 2 tsp 2 tbsp 1 tbsp 1 tsp 1 tbsp 1 tsp 1 tsp
meal(s) A13, B13, E13, F13, G13, H13, I13, J13, K13, L13, M13, N13, O13 E13, N13 H13 B13 B13 E13, G13 *all to taste H13 L13 O13 F13 G13, I13 E13 F13, L13 F13 G13 K13 E13 E13 B13
pantry pointers… 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!
4
week 13 grocery list
fresh herbs and produce… need
ingredient Blueberries Avocado Orange juice Orange Asparagus Green leaf Lettuce Lemon juice (raw) Beet greens Beets Celery Cucumber Green bell peppers Mushrooms Lime juice (raw) Tomatoes Garlic Parsley Olives Green onions
amount 1/4 cup 1/4 cup 1/4 cup 1/4 cup 1/4 cup 6 leafs 4 tbsp 1 cup 1/4 cup 3 tbsp 1/2 cup 2 medium 7 1/3 cups 1 tbsp 12 cherry and 1 medium 2 cloves 1 tbsp 3 large 3 stalks
Onions
1 cup
Red bell peppers Lemon zest Thyme Zucchini Spinach Sun-dried tomatoes Sweet potatoes Fresh Basil
2 cups 1 tsp 3 tbsp 1 1/8 cup 13 cups 2 tbsp 1/4 sweet potato & 1 cup 2 tbsp
meal(s) H13 G13 B13 O13 K13 B13 J13, K13, L13 O13 O13 E13, N13 E13 I13 A13, G13, I13, L13 G13 E13, F13, J13, N13 D13, I13 L13 K13 B13 A13, C13, D13, F13, G13, I13, M13, N13 A13, G13, K13, L13 N13 C13, L13, M13 I13, L13 E13, F13, H13, J13, K13, O13 K13 C13, M13 N13
freshness tip… Many fresh foods, from apples to zucchini, have a longer shelf life when properly stored in the refrigerator. Avocados do well in the refrigerator also, but should first be ripened. However other foods, such as garlic, onions, and squash, prefer a cool, dry environment. Proper storage is key to getting the most out of your fruits and veggies. 5
week 13 grocery list
refrigerator items… need
ingredient amount Eggs (organic, cage-free preferable) 8
meal(s) A13, D13, J13, M13
The wonder of coconut! Did you know that coconuts, which are rich in lauric acid (a nutrient comparable to mother’s milk) is an excellent dairy substitute? Coconuts are one of nature’s most versatile foods when it comes to your health. Coconut milk, oil, water, cream, butter…all parts of this wonder food offer the natural benefits of Omega-3 fatty acids, fiber, essential vitamins and minerals! 6
week 13 grocery list
meat, fish, poultry… need
ingredient Chicken breast (boneless, skinless) Chicken breast (meat only; roasted) Chicken thigh (bone removed) Pork and beef chorizo Sliced ham Bacon Shrimp Atlantic salmon Deli cut turkey
amount 1 1/2 breasts 1 1/2 cup 4 thighs 6 oz 4 slices 10 slices 12 large 1 (4 oz) fillet 1 oz
meal(s) B13, G13, H13, K13 A13, N13, O13 C13 I13 M13 C13, D13, H13, J13 L13 F13 D13
time-saving tip… Divide and conquer your meal preparation for the week. Pre-package and freeze beef patties for quick and easy burgers. For recipes that include ground beef, cook the beef ahead of time, and then divide into the proper proportions for each recipe. Store in the refrigerator or freezer until ready to use.
7
week 13 meal planner breakfast day 1
Chicken and Vegetable Scramble (A13)
Orange Chicken Lettuce Wraps (B13) http://perfectmealplans. http://perfectmealplans.net/chicknet/orange-chicken-leten-vegetable-scramble/ tuce-wraps/
day 2
Leftover from B13
day 3
Southwest Chicken Breakfast Skillet (G13)
day 4
day 5
Breakfast Spinach Salad with Poached Eggs (J13) http://perfectmealplans.net/ breakfast-spinach-salad-poachedeggs/ Ham and Sweet Potato Hash with Poached Eggs (M13)
Turkey Breakfast Wraps (D13) http://perfectmealplans.net/turkey-breakfast-wraps/
day 7
8
Leftover from C13
Spinach Salad with Pan Seared Chicken and Blueberries (H13) http://perfectmealplans. http://perfectmealplans.net/south- net/spinach-salad-panwest-chicken-breakfast-skillet/ seared-chicken-blueberries/
http://perfectmealplans.net/hamsweet-potato-hash-poached-eggs/ day 6
lunch
Cheat Day‚ Eat What You Would Like!
Mediterranean Chicken and Vegetable Skillet (K13) http://perfectmealplans. net/mediterranean-chicken-vegetable-skillet/ Lemon Basil Chicken Salad Stuffed Tomato (N13) http://perfectmealplans. net/lemon-basil-chickensalad-stuffed-tomato/ Spicy Tuna and Spinach Cucumber Bites (E13) http://perfectmealplans. net/spicy-tuna-spinachcucumber-bites/ Cheat Day‚ Eat What You Would Like!
dinner Chicken with Sweet Potatoes and Bacon (C13) http://perfectmealplans.net/ chicken-sweet-potatoes-bacon/ Spinach Salad with Pan Seared Salmon (F13) http://perfectmealplans.net/ spinach-salad-pan-searedsalmon/ Chorizo Stuffed Peppers (I13)
http://perfectmealplans.net/ chorizo-stuffed-peppers/
Leftover from I13
Roasted Beet and Chopped Chicken Salad (O13) http://perfectmealplans.net/ roasted-beet-chopped-chickensalad/ Herbed Shrimp and Vegetable Skewers (L13) http://perfectmealplans.net/ herbed-shrimp-vegetable-skewers/ Cheat Day‚ Eat What You Would Like!
