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A Primal Blueprint Sample Menu

Posted Jan 22 2009 3:40pm

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.)

Breakfast

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

Lunch

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

Snack

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

Dinner

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

Totals

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

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