PMP Week 28 tyu
Primal Health, LP
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week twenty eight 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 28 grocery list
pantry items… need
ingredient Salt and Pepper
amount
Extra virgin olive oil
1 1/2 cups
Tuna (canned) Garlic powder Onion powder Hot sauce Chicken broth Balsamic vinegar Ground cumin Red pepper flakes Dried marjoram Apple cider vinegar Ground basil Ground oregano Ground thyme Tomato sauce Cayenne pepper Paprika
1/2 cup 1/2 tsp 1/2 tsp 1/4 cup 7 1/2 cups 1 tbsp 1 tsp 1 tsp 1 tsp 1 tbsp 1 tsp 2 tsp 1 tsp 1/2 cup 1 tsp 1 tsp
meal(s) All to taste A28, B28, C28, D28, E28, F28, H28, I28, J28, K28, M28, O28 B28 E28 E28 E28 E28, H28, O28 I28 I28 J28 K28 K28 L28 L28, O28 L28 L28 O28 O28
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 28 grocery list
fresh herbs and produce… need
ingredient Fennel Dill Raspberries Baby spinach Cherry tomatoes Celery
amount 1/2 cup 1 tbsp 1/2 cup 2 cups 1 1/2 cups 1/4 cup and 2 large stalks
Onions
2 1/4 cups
Lemon juice Brussels sprouts Rosemary Sweet potatoes Beets Turnips Thyme Garlic Zucchini Parsley Bok choy Mandarin orange Broccoli Lemon zest Red bell peppers Portobello mushrooms Shallots Carrot Green onions Radicchio Cucumber
1/2 cup 1 cup 1 tsp 1/4 cup 1/4 cup 1/4 cup 3 tsp 5 cloves 2 large 1/2 cup 1/2 cup 1/4 cup 2 cups 1 tsp 1 cup 1 1/2 cups 1 tbsp 1 medium 1 tbsp 1 cup 1/2 cup
meal(s) A28 A28 A28 B28 B28, F28, O28 B28, E28 B28, F28, H28, K28, L28, N28, O28 B28, C28, H28, J28, M28 C28 C28 D28 D28 D28 D28, J28, N28 F28, J28, N28, O28 F28, K28, L28 F28, J28, K28, M28, N28 G28 G28 H28 H28 I28 J28, N28 J28 K28 K28 M28 M28
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 28 grocery list
refrigerator items… need
ingredient amount Eggs (organic, cage-free preferable) 5 Cheddar cheese 1 slice Coconut milk 3/4 cup Mozzarella cheese 1/4 cup Feta cheese 1/4 cup Swiss cheese 1/2 cup
meal(s) G28, J28 B28 H28 L28 M28 N28
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 28 grocery list
meat, fish, poultry… need
ingredient Chicken breast (meat only) Smoked salmon Venison steak Chicken Bacon Chicken thighs Shrimp Crab meat Halibut Ground beef Ground turkey
amount 3 1/2 cups 6 oz 4 oz 1/2 cup 12 strips 2 thighs 12 large 6 oz 4 oz fillet 4 oz 1/2 lb
meal(s) K28, M28, O28 A28 C28 D28 D28, G28, L28, N28 E28 F28 H28 I28 L28 N28
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 28 meal planner breakfast day 1
Smoked Salmon and Fennel with Raspberries (A28) http://perfectmealplans.net/ smoked-salmon-fennel-raspberries/
day 2
Root Vegetable and Chicken Skillet (D28) http://perfectmealplans.net/rootvegetable-chicken-skillet/
day 3
day 4
day 5
day 6
day 7
8
Bacon and Bok Choy Scramble with Orange Slices (G28) http://perfectmealplans.net/ bacon-bok-choy-scramble-orangeslices/ Leftovers from H28
Cucumber, Melon, and Radicchio Salad with Shredded Chicken (M28) http://perfectmealplans.net/ cucumber-melon-radicchio-saladshredded-chicken/ Marinated Portobello Mushrooms with Poached Egg (J28) http://perfectmealplans.net/ marinated-portobello-mushroomspoached-egg/ Cheat Day‚ Eat What You Would Like!
lunch Tuna Melt Spinach Salad (B28) http://perfectmealplans. net/tuna-melt-spinachsalad/ Buffalo Roasted Chicken Thighs with Braised Celery Sticks (E28) http://perfectmealplans. net/buffalo-roasted-chicken-thighs-braised-celerysticks/ Roasted Lemon Broccoli and Crab Soup (H28) http://perfectmealplans. net/roasted-lemon-broccoli-crab-soup/ Shredded Chicken and Vegetable Pasta Salad (K28) http://perfectmealplans. net/shredded-chicken-vegetable-pasta-salad/ Turkey Bacon Lettuce Wraps (N28) http://perfectmealplans. net/turkey-bacon-lettucewraps/
dinner Venison Steaks with Rosemary Pan Seared Brussels Sprouts (C28) http://perfectmealplans.net/ venison-steaks-rosemary-panseared-brussels-sprouts/ Garlic Shrimp and Zucchini Pasta (F28) http://perfectmealplans.net/ garlic-shrimp-zucchini-pasta/ Grilled Halibut with Balsamic Roasted Peppers (I28) http://perfectmealplans.net/ grilled-halibut-balsamic-roasted-peppers/ Italian Stuffed Zucchini (L28) http://perfectmealplans.net/ italian-stuffed-zucchini/ Cajun Chicken Soup (O28) http://perfectmealplans.net/ cajun-chicken-soup/
Leftovers from N28
Leftovers from O28
Cheat Day‚ Eat What You Would Like!
Cheat Day‚ Eat What You Would Like!
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week twenty eight 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 28 grocery list
pantry items… need
ingredient Salt and Pepper
amount
Extra virgin olive oil
1 1/2 cups
Tuna (canned) Garlic powder Onion powder Hot sauce Chicken broth Balsamic vinegar Ground cumin Red pepper flakes Dried marjoram Apple cider vinegar Ground basil Ground oregano Ground thyme Tomato sauce Cayenne pepper Paprika
1/2 cup 1/2 tsp 1/2 tsp 1/4 cup 7 1/2 cups 1 tbsp 1 tsp 1 tsp 1 tsp 1 tbsp 1 tsp 2 tsp 1 tsp 1/2 cup 1 tsp 1 tsp
meal(s) All to taste A28, B28, C28, D28, E28, F28, H28, I28, J28, K28, M28, O28 B28 E28 E28 E28 E28, H28, O28 I28 I28 J28 K28 K28 L28 L28, O28 L28 L28 O28 O28
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 28 grocery list
fresh herbs and produce… need
ingredient Fennel Dill Raspberries Baby spinach Cherry tomatoes Celery
amount 1/2 cup 1 tbsp 1/2 cup 2 cups 1 1/2 cups 1/4 cup and 2 large stalks
Onions
2 1/4 cups
Lemon juice Brussels sprouts Rosemary Sweet potatoes Beets Turnips Thyme Garlic Zucchini Parsley Bok choy Mandarin orange Broccoli Lemon zest Red bell peppers Portobello mushrooms Shallots Carrot Green onions Radicchio Cucumber
1/2 cup 1 cup 1 tsp 1/4 cup 1/4 cup 1/4 cup 3 tsp 5 cloves 2 large 1/2 cup 1/2 cup 1/4 cup 2 cups 1 tsp 1 cup 1 1/2 cups 1 tbsp 1 medium 1 tbsp 1 cup 1/2 cup
meal(s) A28 A28 A28 B28 B28, F28, O28 B28, E28 B28, F28, H28, K28, L28, N28, O28 B28, C28, H28, J28, M28 C28 C28 D28 D28 D28 D28, J28, N28 F28, J28, N28, O28 F28, K28, L28 F28, J28, K28, M28, N28 G28 G28 H28 H28 I28 J28, N28 J28 K28 K28 M28 M28
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 28 grocery list
refrigerator items… need
ingredient amount Eggs (organic, cage-free preferable) 5 Cheddar cheese 1 slice Coconut milk 3/4 cup Mozzarella cheese 1/4 cup Feta cheese 1/4 cup Swiss cheese 1/2 cup
meal(s) G28, J28 B28 H28 L28 M28 N28
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 28 grocery list
meat, fish, poultry… need
ingredient Chicken breast (meat only) Smoked salmon Venison steak Chicken Bacon Chicken thighs Shrimp Crab meat Halibut Ground beef Ground turkey
amount 3 1/2 cups 6 oz 4 oz 1/2 cup 12 strips 2 thighs 12 large 6 oz 4 oz fillet 4 oz 1/2 lb
meal(s) K28, M28, O28 A28 C28 D28 D28, G28, L28, N28 E28 F28 H28 I28 L28 N28
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 28 meal planner breakfast day 1
Smoked Salmon and Fennel with Raspberries (A28) http://perfectmealplans.net/ smoked-salmon-fennel-raspberries/
day 2
Root Vegetable and Chicken Skillet (D28) http://perfectmealplans.net/rootvegetable-chicken-skillet/
day 3
day 4
day 5
day 6
day 7
8
Bacon and Bok Choy Scramble with Orange Slices (G28) http://perfectmealplans.net/ bacon-bok-choy-scramble-orangeslices/ Leftovers from H28
Cucumber, Melon, and Radicchio Salad with Shredded Chicken (M28) http://perfectmealplans.net/ cucumber-melon-radicchio-saladshredded-chicken/ Marinated Portobello Mushrooms with Poached Egg (J28) http://perfectmealplans.net/ marinated-portobello-mushroomspoached-egg/ Cheat Day‚ Eat What You Would Like!
lunch Tuna Melt Spinach Salad (B28) http://perfectmealplans. net/tuna-melt-spinachsalad/ Buffalo Roasted Chicken Thighs with Braised Celery Sticks (E28) http://perfectmealplans. net/buffalo-roasted-chicken-thighs-braised-celerysticks/ Roasted Lemon Broccoli and Crab Soup (H28) http://perfectmealplans. net/roasted-lemon-broccoli-crab-soup/ Shredded Chicken and Vegetable Pasta Salad (K28) http://perfectmealplans. net/shredded-chicken-vegetable-pasta-salad/ Turkey Bacon Lettuce Wraps (N28) http://perfectmealplans. net/turkey-bacon-lettucewraps/
dinner Venison Steaks with Rosemary Pan Seared Brussels Sprouts (C28) http://perfectmealplans.net/ venison-steaks-rosemary-panseared-brussels-sprouts/ Garlic Shrimp and Zucchini Pasta (F28) http://perfectmealplans.net/ garlic-shrimp-zucchini-pasta/ Grilled Halibut with Balsamic Roasted Peppers (I28) http://perfectmealplans.net/ grilled-halibut-balsamic-roasted-peppers/ Italian Stuffed Zucchini (L28) http://perfectmealplans.net/ italian-stuffed-zucchini/ Cajun Chicken Soup (O28) http://perfectmealplans.net/ cajun-chicken-soup/
Leftovers from N28
Leftovers from O28
Cheat Day‚ Eat What You Would Like!
Cheat Day‚ Eat What You Would Like!
