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Weight loss, mental and emotional clarity, hormonal balance, better vision, improved 
condition of skin, hair and nails, few illnesses as a result of boosted immune system 
response, and more restful sleep are all within reach with this plan.

SAMPLE MENU

(Note: This is for fat loss, mass-gainers see section that tells you how to adapt)

Meal 1

Egg white omelette with spinach, bacon and mushrooms or One apple, one carrot and 10

raisins, grated with cinnamon + 5 hard-boiled egg whites, Fish oil caps.

Snack 1

Raspberries (or other berry) and toasted almonds, chopped in food processor or apple

with hazelnut butter or toasted whole hazelnuts.

Meal 2

Stir-fried beef with vegetables (coconut oil, olive oil, or butter/ghee) or grilled salmon and

stir-fried vegetables (in Omega-3 rich camelina oil).

Snack 2

Tuna in olive oil, mashed with half an avocado and scallions or Spinach salad with duck

breast OR Small spinach salad with de-skinned orange segments, olive and balsamic,

green onion and white meat chicken.

Meal 3

Grilled shrimp with a sauce made of fresh-squeezed orange juice and natural arrowroot

powder + steamed broccoli and kale. (Place chicken when half done in a pan with the juice

and arrowroot and it will thicken into a beautiful, sweet and natural orange glaze).

NUTRITION

Benefits of 

This Food Plan:

“

Our bodies are about 70 percent water, which makes the intake of 

water to sustain those levels important. But what of that 

‘8 glasses 

of water per day’

 rule? Well, in February 2004, the Institute of 

Medicine issued new guidelines that remove the eight-glasses-a-day 
recommendation, and said healthy adults may use thirst to determine 
their fluid needs. But a good rule of thumb, they say, is between 

90 

and 120 ounces of water daily

 if you are an active person and perspire. 

PS: That’s you!

PPS: Avoid drinks with artificial sweetener and fruit juices when whole 
fruits are available. Coffee and tea are just fine.

”

Stay Hydrated!

30  PRIMAL MUSCLE  TRAINING GUIDE