PMP week 5 BW qy5
Primal Health, LP
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week five Perfect Meal Plans Basics meal planner grocery list
3 Tasty Meals per Day Easy to Access and Personalize Measurements for all Ingredients Organized by Food Type
recipes
Natural Ingredients
Planning your meals ahead of time will save both time and energy when it comes to shopping, preparing your meals…and cleaning the kitchen!
Simple Substitution options
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.
Time and Money Saving Tips
The Perfect Meal Plan is designed to help you healthy.
Easy to Prepare
resources
Plan Ahead. Shop Smart. Eat Healthy.
eating
Storage Solutions
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… Dijon-style, spicy mustard
Sesame Seeds
Paleo Ketchup and Mayo (recipes included)
Dried Parsley
Bag of onions Coconut Oil and Extra Virgin Olive Oil (organic, unrefined)
Salsa (recipe included)
Garlic cloves
Canned Coconut Milk (organic, unsweetened) Vegetable/Chicken Stock (lowsodium, organic or homemade)
Black Pepper Sea Salt (Pink Himalayan)
Dried Onion Nutmeg Cinnamon
Cayenne Pepper Red Pepper Flakes Onion Powder
Nut flour (Almond and Coconut)
Garlic Powder
Baking Soda and Baking Powder
Cumin (Powder and Seeds)
Pure Vanilla Extract (all
Dried Oregano
Curry Powder
Paprika
…on hand and ready for use. Eggs (pastured, Omega-3 enriched, or certified organic are best) Frozen Foods: organic, allnatural vegetables, meat, poultry, fish
Also, always keep plenty of reusable storage bags or containers on hand. Be certain to use those designed for refrigerator/freezer use.
2
1 2 3
…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 natural diet (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. So while many of our recipes include dairy ingredients (such as butter, cheese and yogurt), we also offer “non-dairy” alternatives. We have also taken the time to include recipes for many common food items, that you can easily make at home. While the majority of these
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 be sure to check out our substitution options, such as coconut or almond milk, and other dairy-free alternatives, where noted. Most importantly, read your food labels, and stay informed about your food choices. This is the best way to approach
3
week 5 grocery list
pantry items… need
ingredient Olive oil
amount ~1 tbsp
Mayonnaise salad dressing Balsamic Vinegar Cayenne Pepper Dijon-style Mustard Garlic powder Nutmeg Mint Salt and Pepper Oregano Sage Spearmint Tarragon Chicken stock Hoisin sauce Salsa Salsa Verde Lemon juice (canned/bottled) Pecans Walnuts Tuna Red pepper flakes Kosher salt Soy sauce (tamari)
~2 tbsp ~1 tsp ~1/4 tsp ~1/2 tsp ~1 tsp ~1/4 tsp ~1 tbsp ~1 tsp ~1 tsp ~1 tbsp 1 tbsp ~1/4 cup ~1 tsp ~2 tbsp ~1/2 cup ~2 tsp ¼ cup ~¼ cup ~1 ½ cans ~¼ tsp ~1 ¼ tsp 1 tbsp
meal(s) B5, F5, I5, J5, K5, L5, O5 E5 B5 I5 B5 I5 C5 K5 *all to taste C5 C5 E5 O5 H5 D5 J5 B5, K5 E5 E5 N5 H5 J5 H5
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. 2. 3. 4.
Has it reached or exceeded its expiration date? Do you use it very often? Do you like it? Is it “healthy/useful”?
If not, throw it out, and make room for improvement!
4
week 5 grocery list
produce… need
ingredient Basil leaves Dill Ginger Lemon zest Fresh rosemary Thyme Avocado Green grapes Olives Pineapple Artichoke hearts Asparagus Broccoli Carrots Celery Cucumber Fresh cilantro Garlic (minced) Green beans Boston, Romaine, or Butterhead Mushroom bags (1/2 pound) Onions Parsley Red bell pepper Spinach Sun-dried tomatoes Sweet potato Cherry tomatoes
amount ~3 ~1 tsp ~1/4 tsp ~1 tsp ~2 tsp ~1 tsp 1/2 ½ cup 3 large ¼ cup ¼ cup ½ cup 1 ½ cup 1 cup 1 tbsp 1 cup 2 tbsp 5 cloves 1 cup 1 head, ½ cup, and 4 whole large leaves 1/2 ~2 1 tbsp ¼ cup 1 cup ¼ cup 1 1 ½ cups
meal(s) B5, I5 N5 H5 L5 C5 C5 G5 E5 M5 I5 F5 B5 L5 C5 N5 K5 J5 B5, F5, H5, O5 O5 E5, F5, H5 O5 A5, B5, C5, N5, O5 F5 I5 M5 M5 A5, D5 B5, N5
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 5 grocery list
refrigerator items… need ingredient Eggs (organic, cage-free preferable) Butter (organic, unsalted) Cheddar cheese; shredded Cottage cheese Feta cheese; crumbled Greek yogurt Mozzarella cheese; shredded Parmesan cheese; grated Swiss cheese; shredded Whole milk Colby-Monterey Jack cheese
amount 16 3 tsp ¾ cup ½ cup 1 oz 5 oz ½ cup 2 tbsp ¼ cup ¼ cup 1 oz
meal(s) A5, D5, G5, J5, M5 D5, G5, M5 A5, G5 A5 F5 K5, N5 B5 M5 A5 G5 J5
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 5 grocery list
meat, fish, poultry… need
ingredient Chicken breast (boneles, skinless) Chopped Ham Pork and beef chorizo Bacon Pork loin (raw) Pork loin (roasted) Ground beef Atlantic salmon Shrimps
amount 2 1 slice 2 oz 4 strips 1 chop 8 oz ½ lb 4 oz 20 large
meal(s) E5, O5 G5 D5 A5 I5 C5 H5 L5 F5, K5
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.
7
week 5 meal planner breakfast day 1
Easy Breakfast Casserole (A5)
Asparagus Mozzarella Salad with Poached Egg (B5)
http://perfectmealplans.net/easybreakfast-casserole/
http://perfectmealplans.net /asparagus-mozzarella-saladpoached-egg/
day A5 leftovers 2
day 3
day 4
day 5
day 6
lunch
C5 leftovers
Chopped Ham and Avocado Scramble (G5)
Quick and Easy Lettuce Wraps (H5)
http://perfectmealplans.net /chopped-ham-avocado-scramble/
http://perfectmealplans.net /quick-easy-lettuce-wraps
Mexican Baked Eggs (J5)
Mediterranean Shrimp Salad (K5)
http://perfectmealplans.net/mexicanbaked-eggs/
http://perfectmealplans.net /mediterranean-shrimp-salad/
Italian Frittata (M5)
Tuna Salad Stuffed Tomatoes (N5) http://perfectmealplans.net/tunasalad-stuffed-tomatoes/
http://perfectmealplans.net /italianfrittata/ Chorizo and Sweet Potato Omelet (D5) http://perfectmealplans.net/chorizosweet-potato-omelet/
day Cheat Day – Eat What You 7 Would Like!
dinner Italian Roasted Pork Loin (C5) http://perfectmealplans.net/ital ian-roasted-pork-loin/
Grilled Shrimp and Artichoke Skewers (F5) http://perfectmealplans.net/gril led-shrimp-artichoke-skewers/ Grilled Spiced Pork Chops w/ Pepper and Pineapple Salad (I5) http://perfectmealplans.net/gril led-spiced-pork-chops-bellpepper-pineapple-salad/ Seared Lemon Pepper Salmon with Roasted Broccoli (L5) http://perfectmealplans.net/sea red-lemon-pepper-salmonroasted-broccoli/ Chicken and Veggie Skillet (O5) http://perfectmealplans.net/chi cken-veggie-skillet/
Crunchy Chicken Salad (E5) http://perfectmealplans.net /crunchy-chicken-salad/
O5 leftovers
E5 Leftovers or Cheat Meal!
Cheat Day – Eat What You Would Like!
8
Perfect Meal Plans REAL Food Optimal Nutrient Ratios Effortless Weight Loss
week five Perfect Meal Plans Basics meal planner grocery list
3 Tasty Meals per Day Easy to Access and Personalize Measurements for all Ingredients Organized by Food Type
recipes
Natural Ingredients
Planning your meals ahead of time will save both time and energy when it comes to shopping, preparing your meals…and cleaning the kitchen!
Simple Substitution options
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.
Time and Money Saving Tips
The Perfect Meal Plan is designed to help you healthy.
Easy to Prepare
resources
Plan Ahead. Shop Smart. Eat Healthy.
eating
Storage Solutions
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… Dijon-style, spicy mustard
Sesame Seeds
Paleo Ketchup and Mayo (recipes included)
Dried Parsley
Bag of onions Coconut Oil and Extra Virgin Olive Oil (organic, unrefined)
Salsa (recipe included)
Garlic cloves
Canned Coconut Milk (organic, unsweetened) Vegetable/Chicken Stock (lowsodium, organic or homemade)
Black Pepper Sea Salt (Pink Himalayan)
Dried Onion Nutmeg Cinnamon
Cayenne Pepper Red Pepper Flakes Onion Powder
Nut flour (Almond and Coconut)
Garlic Powder
Baking Soda and Baking Powder
Cumin (Powder and Seeds)
Pure Vanilla Extract (all
Dried Oregano
Curry Powder
Paprika
…on hand and ready for use. Eggs (pastured, Omega-3 enriched, or certified organic are best) Frozen Foods: organic, allnatural vegetables, meat, poultry, fish
Also, always keep plenty of reusable storage bags or containers on hand. Be certain to use those designed for refrigerator/freezer use.
2
1 2 3
…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 natural diet (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. So while many of our recipes include dairy ingredients (such as butter, cheese and yogurt), we also offer “non-dairy” alternatives. We have also taken the time to include recipes for many common food items, that you can easily make at home. While the majority of these
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 be sure to check out our substitution options, such as coconut or almond milk, and other dairy-free alternatives, where noted. Most importantly, read your food labels, and stay informed about your food choices. This is the best way to approach
3
week 5 grocery list
pantry items… need
ingredient Olive oil
amount ~1 tbsp
Mayonnaise salad dressing Balsamic Vinegar Cayenne Pepper Dijon-style Mustard Garlic powder Nutmeg Mint Salt and Pepper Oregano Sage Spearmint Tarragon Chicken stock Hoisin sauce Salsa Salsa Verde Lemon juice (canned/bottled) Pecans Walnuts Tuna Red pepper flakes Kosher salt Soy sauce (tamari)
~2 tbsp ~1 tsp ~1/4 tsp ~1/2 tsp ~1 tsp ~1/4 tsp ~1 tbsp ~1 tsp ~1 tsp ~1 tbsp 1 tbsp ~1/4 cup ~1 tsp ~2 tbsp ~1/2 cup ~2 tsp ¼ cup ~¼ cup ~1 ½ cans ~¼ tsp ~1 ¼ tsp 1 tbsp
meal(s) B5, F5, I5, J5, K5, L5, O5 E5 B5 I5 B5 I5 C5 K5 *all to taste C5 C5 E5 O5 H5 D5 J5 B5, K5 E5 E5 N5 H5 J5 H5
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. 2. 3. 4.
Has it reached or exceeded its expiration date? Do you use it very often? Do you like it? Is it “healthy/useful”?
If not, throw it out, and make room for improvement!
4
week 5 grocery list
produce… need
ingredient Basil leaves Dill Ginger Lemon zest Fresh rosemary Thyme Avocado Green grapes Olives Pineapple Artichoke hearts Asparagus Broccoli Carrots Celery Cucumber Fresh cilantro Garlic (minced) Green beans Boston, Romaine, or Butterhead Mushroom bags (1/2 pound) Onions Parsley Red bell pepper Spinach Sun-dried tomatoes Sweet potato Cherry tomatoes
amount ~3 ~1 tsp ~1/4 tsp ~1 tsp ~2 tsp ~1 tsp 1/2 ½ cup 3 large ¼ cup ¼ cup ½ cup 1 ½ cup 1 cup 1 tbsp 1 cup 2 tbsp 5 cloves 1 cup 1 head, ½ cup, and 4 whole large leaves 1/2 ~2 1 tbsp ¼ cup 1 cup ¼ cup 1 1 ½ cups
meal(s) B5, I5 N5 H5 L5 C5 C5 G5 E5 M5 I5 F5 B5 L5 C5 N5 K5 J5 B5, F5, H5, O5 O5 E5, F5, H5 O5 A5, B5, C5, N5, O5 F5 I5 M5 M5 A5, D5 B5, N5
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 5 grocery list
refrigerator items… need ingredient Eggs (organic, cage-free preferable) Butter (organic, unsalted) Cheddar cheese; shredded Cottage cheese Feta cheese; crumbled Greek yogurt Mozzarella cheese; shredded Parmesan cheese; grated Swiss cheese; shredded Whole milk Colby-Monterey Jack cheese
amount 16 3 tsp ¾ cup ½ cup 1 oz 5 oz ½ cup 2 tbsp ¼ cup ¼ cup 1 oz
meal(s) A5, D5, G5, J5, M5 D5, G5, M5 A5, G5 A5 F5 K5, N5 B5 M5 A5 G5 J5
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 5 grocery list
meat, fish, poultry… need
ingredient Chicken breast (boneles, skinless) Chopped Ham Pork and beef chorizo Bacon Pork loin (raw) Pork loin (roasted) Ground beef Atlantic salmon Shrimps
amount 2 1 slice 2 oz 4 strips 1 chop 8 oz ½ lb 4 oz 20 large
meal(s) E5, O5 G5 D5 A5 I5 C5 H5 L5 F5, K5
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.
7
week 5 meal planner breakfast day 1
Easy Breakfast Casserole (A5)
Asparagus Mozzarella Salad with Poached Egg (B5)
http://perfectmealplans.net/easybreakfast-casserole/
http://perfectmealplans.net /asparagus-mozzarella-saladpoached-egg/
day A5 leftovers 2
day 3
day 4
day 5
day 6
lunch
C5 leftovers
Chopped Ham and Avocado Scramble (G5)
Quick and Easy Lettuce Wraps (H5)
http://perfectmealplans.net /chopped-ham-avocado-scramble/
http://perfectmealplans.net /quick-easy-lettuce-wraps
Mexican Baked Eggs (J5)
Mediterranean Shrimp Salad (K5)
http://perfectmealplans.net/mexicanbaked-eggs/
http://perfectmealplans.net /mediterranean-shrimp-salad/
Italian Frittata (M5)
Tuna Salad Stuffed Tomatoes (N5) http://perfectmealplans.net/tunasalad-stuffed-tomatoes/
http://perfectmealplans.net /italianfrittata/ Chorizo and Sweet Potato Omelet (D5) http://perfectmealplans.net/chorizosweet-potato-omelet/
day Cheat Day – Eat What You 7 Would Like!
dinner Italian Roasted Pork Loin (C5) http://perfectmealplans.net/ital ian-roasted-pork-loin/
Grilled Shrimp and Artichoke Skewers (F5) http://perfectmealplans.net/gril led-shrimp-artichoke-skewers/ Grilled Spiced Pork Chops w/ Pepper and Pineapple Salad (I5) http://perfectmealplans.net/gril led-spiced-pork-chops-bellpepper-pineapple-salad/ Seared Lemon Pepper Salmon with Roasted Broccoli (L5) http://perfectmealplans.net/sea red-lemon-pepper-salmonroasted-broccoli/ Chicken and Veggie Skillet (O5) http://perfectmealplans.net/chi cken-veggie-skillet/
Crunchy Chicken Salad (E5) http://perfectmealplans.net /crunchy-chicken-salad/
O5 leftovers
E5 Leftovers or Cheat Meal!
Cheat Day – Eat What You Would Like!
8
