Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
20 Jan

A Primal Blueprint Sample Menu

Last Wednesday I published The Primal Blueprint Carbohydrate Curve. In it I provided my recommendations for daily carbohydrate consumption. I received a lot of great feedback from readers. A couple readers, namely Patrick and Heather, requested sample menus to give them an idea of what a single day that comes in at around 100 grams of carbs looks like. I’ve done similar posts in the past (2 Minute Salad and My Daily Diet) but I thought I’d offer up something a little different this time. In this variation of eating like Grok in the modern world I’ve included pics that closely approximate what I eat on an average day, followed by FitDay macronutrient breakdowns (Click on the images to see a larger version. You may have to scroll down the page a bit to view the enlarged versions.)


A typical breakfast for me is a cup of coffee with cream and sugar and an omelet. Sometimes I’ll throw in a little cheese, but most days I go without it. The veggies change as well from day to day.

If it isn’t an omelet it might be some leftovers from the night before, or one of my balanced meal replacement shakes (link to my store).

Also, I don’t eat breakfast every day of the week. If I’m hungry I eat. Otherwise I don’t. You’ll find this is a common theme for me throughout the day.

Fit Day Results Breakfast Fit Day Results Breakfast


The following is a variation of my Big Ass Salad. This is where I load up on all kinds of colorful vegetables. The veggies comprise the bulk of the meal and vary from day to day. Mushrooms, bell peppers, red onions, broccoli, carrots, tomatoes, cucumber and snow peas are some of my favorites. I also make sure to get some protein with this meal – some leftover chicken or steak from the night before, or canned salmon are regulars. This is usually my largest meal of the day and I always look forward to it. There are nearly endless permutations. Experiment until you find something you absolutely love. This will help ensure you keep coming back for more.

Fit Day Results Fit Day Results Lunch


If I’m hungry mid to late afternoon and dinner looks to be a ways off I’ll often grab a handful of nuts. Macadamias, walnuts and pine nuts are great, but I usually reach for almonds.

Fit Day Results Snack Fit Day Results Snack


For dinner it has to be a good cut of meat and a heaping side of veggies. Of course, this changes from day to day as well. Salmon, chicken (with the skin on!) and a nice rib eye are regulars, but I’ll often do lamb, pork or some other fish as well. If it isn’t Brussels sprouts it’s broccoli, squash, cabbage, the occasional sweet potato, or a stir fry with a good mix of veggies.

Fit Day Results Dinner Fit Day Results Dinner

After Dinner

Occasionally I’ll have some fruit with a glass of wine to wind down the day. Or if I’m beginning an overnight stint of Intermittent Fasting I’ll skip it altogether.

Fit Day Results Fit Day Results After Dinner


Let’s take a look at the totals. If I ate all three large meals and the snack and the berries and the wine I’m still just over 2,500 calories. Truth be told I rarely eat all of this in a single day; unless I’ve been especially active.

But what we are really interested in is the carbs. This sample menu came in at 115 g of carbs which leaves us with plenty of wiggle room. This is the take home message: You can enjoy copious amounts of fruits and veggies and still never crack 150 g. It’s important that you let that sink in. What this means is that you don’t have to count carbs like I have done here if all you are trying to do is maintain your body composition. Even if you are attempting to speed up weight loss by keeping your daily carb intake to below 100 g you can see that it can be done with very little effort or thought as long as you stick to nuts/seeds, fruits, veggies, and meat.

Fit Day Totals

Further Reading:

Dear Mark: Post Workout Fasting

How To: Intermittent Fasting

Top 10 Ways to “Go Nuts”

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I just want to say I like your sample menu. I will definitely try to make some this real soon.

    Eric wrote on April 8th, 2014
  2. Nice work – this sounds promising. I would never imagine it can be that simple. I am totally curious now and can’t wait to give it a try. Thank you!

    Karen wrote on April 16th, 2014
  3. Sensible, healthy and tempting! Good visuals. I have been eating this way for the past six weeks after eating probably 50-60% carbs. Have lost 12 pounds from 5’11”
    180 to 168, and latest cholesterol came in at 165 with ldl 86 and hdl 67. Really remarkable.

    I am recommending your book to all my patients.

    Love the blog btw

    Jonathan Goodman wrote on June 3rd, 2014
  4. You are eating 2500 calories. Im a 52 year old woman who is 5’2 and lightly active. I cant possibly eat that many calories to lose weight. Can you recommend what my calorie consumption would be. I have very little dairy.

    Diane Saveriano wrote on January 4th, 2015
  5. This looks delicious! I’m really surprised, though, how many people are saying it looks like a lot of food. From the perspective of someone used to CW diets, you are basically taking a day’s food, removing all the carb-based foods (bread/pasta/rice/potatoes/cereals/desserts) and replacing them with fat. I have no doubt that this is effective for health, weight loss and satiety, but it drastically reduces the volume of food.

    Michael wrote on February 8th, 2015
  6. Dear Mark

    Today is my first day on my 21 day challenged And im already trying new things. Cauliflower rice was delicious and i like the coconut milk but i still have a sweet tooth, do you have any tips for delicious dessert thats not going to throw me off track.


    Elaine wrote on April 28th, 2015
  7. I just ordered my book! I have PCOS and having problems with weight loss as I creep up closer to 40. I read Primalgirl’s story and it inspired me. Please let me know if I will need to plan to be fatigued in the beginning due to low carb, etc. I have been on a roller coaster of ups and downs in my weight due to hormones/PCOS. I can be down 10 pounds one week, and up ten the next without changing a thing!! So frustrating. Hope to gain success with your program and be abel to mentor others.

    Heather wrote on June 6th, 2015
  8. I will go along with your regime…pretty much what I do but there is a big NO I think, and that is you mention sugar with your coffee. Sugar in any form is not good for your body except through natural food, veg etc.,

    Peter byers wrote on August 13th, 2015
  9. Where did you get the calculator that you are using

    Carrie Driver wrote on August 25th, 2016

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