PMP Week 27 lkj

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Primal Health, LP

Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss

week twenty seven Perfect Meal Plans Basics meal planner

3 Tasty Meals per Day Easy to Access and Personalize

grocery list

Measurements for all Ingredients


Natural Ingredients

Organized by Food Type

Easy to Prepare Simple Substitution options


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)


Baking Soda and Baking Powder

Cayenne Pepper


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



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


week 27 grocery list

pantry items… need

ingredient Salt and Pepper Extra virgin olive oil Paleo mayonnaise Canned shrimp Balsamic vinegar Cumin Chili powder Salsa Pumpkin seeds Peppermint Coconut oil Curry powder Cinnamon Canned tuna Rosemary Thyme Sesame oil Pea pods Apple cider vinegar Fish sauce Sesame seeds Dijon-style mustard

amount 10 tbsp 1/2 cup 1 cup 1 tsp 1/2 tsp 1/2 tsp 2 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tsp 1/2 tsp 6 oz 1 tsp 1 tsp 3 tbsp 1/2 cup 1 tbsp 1 tbsp 1 tbsp 1 tbsp

meal(s) All to taste C27, E27, F27, L27, M27, O27 B27, H27, K27 B27 C27 E27 E27 E27 E27 F27 I27 I27 J27 K27 L27 M27 N27 N27 N27 N27 N27 O27

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!


week 27 grocery list

fresh herbs and produce… need

ingredient Green onions Cauliflower Strawberries Lemon juice Onions Celery Coconut Basil Broccoli Apple Cabbage Mushrooms Red bell peppers Artichoke Parsley Garlic Pears Grapes Endive Ginger Lime juice Cilantro Leeks Baby spinach Eggplant Zucchini Raspberries Orange juice

amount 1/2 cup 3/4 cup 1/2 cup 1/2 cup 1 1/4 cup 1/2 cup 2 tbsp 2 tbsp 2 cups 1/2 cup 1 medium head 1/2 cup 3/4 cup 1/4 cup 3 tbsp 6 cloves 1/4 cup 4 1 head 1 tsp 1 tbsp 2 tbsp 1/2 cup 2 cups 1/4 cup 1/4 cup 1/2 cup 3 tbsp

meal(s) A27, N27 A27, I27 A27 B27, F27, H27, L27, O27 B27, C27, H27, I27, K27 B27, H27, K27 B27 B27, M27 C27, N27 D27, J27 E27, O27 F27 F27, N27 F27 F27, H27 F27, I27, L27, N27, O27 G27 H27 H27 I27 I27 I27 L27 L27 M27 M27 M27 N27

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 27 grocery list

refrigerator items… need

ingredient amount Eggs (organic, cage-free preferable) 16 Butter 4 tbsp Coconut milk 3/4 cup Cheddar cheese 1/2 cup Blue cheese 1/4 cup Almond milk 1 cup Goat cheese 2 tbsp

meal(s) A27, D27, G27, J27, M27, O27 A27, C27, D27, J27 B27, I27 D27, K27 G27 J27 M27

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 27 grocery list

meat, fish, poultry… need

ingredient Chicken breast (meat only) Smoked salmon Pork tenderloin Bacon Ground turkey Salmon White fish Shrimps

amount 3/4 cup 3 oz 12 oz 9 strips 3/4 lb 6 oz 6 oz fillet 1 dozen large

meal(s) H27 A27 C27, N27 D27, G27, J27, K27, L27 E27, O27 F27 I27 L27

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.


week 27 meal planner breakfast day 1

day 2

day 3

day 4

day 5

Smoked Salmon and Cauliflower Scrambled Eggs with Strawberries (A27) smoked-salmon-cauliflower-scrambled-eggs-strawberries/ Apple Cheddar and Bacon Omelet (D27) Blue Cheese and Bacon Scrambled Eggs with Pears (G27) blue-cheese-bacon-scrambled-eggspears/

lunch Lemon Coconut Shrimp Salad (B27)

Caramelized Onion, Broccoli, and Pork Skillet (C27)

http://perfectmealplans. net/lemon-coconutshrimp-salad/ caramelized-onion-broccolipork-skillet/

Crunchy Turkey Tacos (E27) Greek Salmon Kabobs (F27) http://perfectmealplans. net/crunchy-turkey-tacos/ Chicken Salad Stuffed Endive (H27) http://perfectmealplans. net/chicken-salad-stuffedendive/ greek-salmon-kabobs/ White Fish and Cauliflower Curry (I27)

Bacon Scrambled Eggs with Apple Cinnamon Smoothie (J27) bacon-scrambled-eggs-apple-cinnamon-smoothie/

Bacon and Cheddar Tuna Salad (K27) http://perfectmealplans. net/bacon-cheddar-tunasalad/

Leftovers from K27

Orange Pork Stir Fry (N27)

Crispy Leek and Shrimp Salad with Bacon (L27) crispy-leek-shrimp-salad-bacon/ Garlic Mustard Turkey Burgers and Cabbage Salad (O27) garlic-mustard-turkey-burgerscabbage-salad/

http://perfectmealplans. net/orange-pork-stir-fry/ day 6

day 7



Zucchini and Eggplant Scramble with Raspberries (M27) zucchini-eggplant-scramble-raspberries/ Cheat Day‚ Eat What You Would Like! white-fish-cauliflower-curry/

Leftovers from N27

Leftovers from O27

Cheat Day, Eat What You Would Like!

Cheat Day‚ Eat What You Would Like!

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