The best advice I can give you when you’re new to this way of eating is to always be prepared. You’re most likely to eat something you didn’t really want if you find yourself hungry and without good options. That means:
It’s worth setting aside a couple hours one day to stock your fridge for the entire week. Sunday afternoon is the most convenient option for most people. Note that this doesn’t require having a set menu plan, although it’s great if you like to plan out all your meals for the week and then prep accordingly. My weekly routine includes:
Optional but awesome things you might also do:
I have said before that I usually keep things pretty simple—lots of Big Ass Omelets and Big Ass Salads for me. I know plenty of people who prefer cycling through the same three to five favorite meals over and over, and there’s nothing wrong with that. As long as the meals are well balanced and contain adequate nutrients, there’s no reason to complicate things.
However, if you’re a person who enjoys cooking more elaborate meals, you can absolutely do that, too! There are basically limitless options for delicious, enticing, Primal- and keto-friendly dishes. Look for meat, egg, and veggie dishes with interesting preparations, seasonings, and sauces.
Remember, real food tastes better!
The purpose of this meal plan is to show that it’s easy and satisfying to eat Primal (and keto-friendly) meals. This is what I eat day in and day out.
Since I’ve been eating Primally for well over a decade now (I’m almost inching up on the two decade mark—yikes!), it’s the norm for me. If you’re coming from a Standard American Diet or similar modern eating pattern, I realize this might seem like a lot of work, or just completely foreign, but I assure you that it becomes second nature once you’re in the habit of preparing healthy recipes like the ones provided here.
Don’t fret if these specific meals don’t appeal to you. By no means are you required to try out this plan. It is meant to serve as an example—a “week in the life of Primal/keto.” If you do want to try it, feel free to swap out meals that don’t appeal to you. You can always make a Big Ass Salad or Big Ass Omelet for any meal. I probably eat each three or four times per week… at least!
As I said, I definitely recommend having a few grab-and-go options in your fridge in case your meal planning hits a bump—your meeting runs late, traffic is extra heavy, your kid forgot he needs help on his school project that’s due (you guessed it) tomorrow. Leftovers and raw vegetables are your friend.
And remember, preparing and eating food should be enjoyable. Eating healthy, nourishing fare is one of the great pleasures in life. Don’t shortchange yourself here.
It’s better to eat enough food during your meals than to snack throughout the day. However, I’ve
always suggested people listen to their bodies. Especially when you’re transitioning to a new way
of eating, you might find yourself getting hungry between meals. If you do snack, make it count by
choosing nutrient-dense foods such as:
Here are some keto-friendly protein options to mix into your omelets:
Here are some keto-friendly vegetables (and veggie-like fruits) to mix into your omelets:
Here are some keto-friendly herbs and spices to mix into your omelets:
Start with a very generous serving of fresh greens. I usually combine a few different types, and I
mix in fresh chopped herbs whenever I have them on hand. My favorites are:
Choose your dressing. No surprise, I usually use one of the dressings from my Primal Kitchen line of products. I formulated these specifically because I couldn’t find salad dressings that weren’t made with health-compromising polyunsaturated oils. You can also make your own dressings with approved oils. Here are some recipes if you’d like ideas.
Recommended keto-friendly salad dressings:
Choose your mix-ins. As with the Big Ass Omelets, this list is meant to get your creative juices flowing (and your mouth watering). Feel free to include things that aren’t on these lists as long as they’re Primal-approved.
Here are some mix-in fruit and veggie ideas:
Here are some mix-in protein ideas:
Here are some mix-in nut & seed ideas:
Here are some cheeses (opt for full-fat) you can mix in:
For more keto meal plan ideas, you might like to read:
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