Primal Blueprint Meal Plan
Let Us Do the Planning and You Do the Eating!
The Primal Blueprint eating strategy is simple: eat meat, fish, fowl, eggs, veggies, fruits, nuts, seeds and a little bit of high-fat dairy. But simple doesn't necessarily mean easy…at least when you step out into the wild on your foraging forays unassisted. That's where the Primal Blueprint Meal Plan comes in. We provide you with the tools for a successful hunt—the shopping lists, meal plans and recipes you need to start eating Primal today.
Sign up for the Primal Blueprint Meal Plan and receive a new meal plan and shopping list in your email inbox every week. You can also access our Meal Plan App on any Apple device, and easily customize your shopping lists and share with other meal plan subscribers! Order today to begin your 30-day subscription.
(Please read the FINE PRINT at the bottom of the page before placing your order.)
Comprehensive Shopping Lists
No more spending hours scavenging the grocery store aisles only to come home and realize you're missing a key ingredient. Stay prepared with our shopping lists and stock up on a week's worth of primal ingredients in one go!
All of our delicious recipes have been carefully chosen to fulfill your primal needs and are tested and approved by our very own in-house chef Jennifer Meier.
Easy-to-Follow Meal Plans
Know what to eat and when. Take the guesswork out of which foods are primal, which recipes honor your fat-burning genes and which cooking methods keep the nutrients stable and locked in. We provide a complete guide to breakfast, lunch, dinner and a snack, every day, and often use leftovers to save you time so you can focus more on primal play than primal cooking!
Meal Plan App
Introducing the Meal Plan App for iPhone and iPad! You can post tips, ask questions and engage with other Meal Plan subscribers. Our Meal Plan App does all the calculations for you. Just let it know how many you'll be cooking for, and the app calculates the ingredients needed and automatically creates the smart shopping list. You can also assign each item on the list to a specific health food store/supermarket and create store-specific shopping lists! If you don't own an Apple device, no worries; the Meal Plan is still available via PDF!
A Complete Plan
Our meal plan is far more than just a few dinner suggestions. It's a complete system for eating according to The Primal Blueprint. First, we provide a meal plan covering breakfast, lunch, dinner and a snack. Next, we take into account the seasonality of foods, the use of leftovers and the complexity of meals during the week. We even make sure you'll be using all the ingredients you buy. After all, Grok never wasted his food! We keep it fresh by introducing new recipes regularly but rotate recipes just enough so that you learn to be efficient in the kitchen.
Designed for Two, but Easy to Modify
All of our meal plans are strategized around a two-person household. Just cooking for one? Have a larger household? No problem. Our shopping lists are simple, straightforward and easy to alter in a snap!
1. This is a recurring billing subscription product. Every 30 days your credit card will be billed $9.99 and you will receive an additional 30 days of Meal Plans automatically. There's no catch and no strings attached to this convenient service. If you would ever like to skip a month or cancel your subscription entirely, simply contact us at 888-774-6259 (or 310-317-4414) and a friendly customer service representative will be glad to help you.
2. Your first week of Meal Plans will be emailed to you within one hour of placing your order. If you do not receive an email within one hour, please check your spam folder.
3. All future weekly Meal Plans will be sent to you via email each Tuesday morning (PST).
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HOW IT WORKS
The meal plan will be delivered to you in a PDF file via a weekly email to your inbox each Tuesday. Our same Primal Blueprint-tested and approved recipes are now served in a Meal Plan App. When you subscribe, you'll get access to the app via email by 3 pm PST the next business day. The meal plan includes:
- The weekly menu, which links to all the recipes for the week
- The grocery shopping list
- The prep list
The weekly menu includes breakfast, lunch, snack and dinner for two people every day, and each meal listed on the PDF is linked to its recipe. You also get a shopping list of ingredients needed for every single menu item for that week. A prep list helps you save time in the kitchen. For instance, if you're making hard-boiled eggs for one meal and you need several more for a meal later in the week, we'll remind you to make all of them at once.
If you opt for the included Meal Plan App, simply tap on each meal and choose how many people will be eating. The app will calculate the ingredients needed and automatically create the smart shopping list. The smart shopping lists are pre-populated by the choices you make on the adjustable weekly meal plan. You can also assign each item on the list to a specific health food store/supermarket and create store-specific shopping lists. Yes, it’s that easy!
To learn in greater detail how the Meal Plan works, click here.
Since most of you will not be hunting and gathering your own food from the actual woods and savannahs, you'll be forced to do some shopping. Explore where and how to shop here.
If you're just starting out on the Meal Plan, our advice to you is to eat the amount of food that's on the meal plan for a week, or at least a couple of days, and if you find that you're not getting enough food or you think you're getting too much, learn how to adjust the Meal Plan to fit your needs here. (If you're an athlete working out more than a few hours per week, you'll also want to learn how to adjust the Meal Plan to work for you.)
Still have questions? Call us at 888-774-6259 and a friendly customer service representative will be happy to assist you.
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We'll provide you with various primal breakfast, lunch and dinner recipes, but check out a sampling below.
Primal Breakfast Casserole Sample Recipe
Approximate cooking time: 90 minutes
This recipe can easily be doubled and baked in a 13x9 pan for a larger crowd. Simply mix the ingredients together, cover the pan with foil and freeze until ready to eat.
Nutritional Information (per serving):
5g Net Carbs
- 1 pound ground breakfast sausage or other ground meal
- 3 turnips, peeled and grated (a food processor works well for this)
- 4 eggs, beaten
- 3 scallions, chopped
1. Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked through.
2. Mix the sausage with the rest of the ingredients.
3. Spoon into an 8X8 baking pan.
4. When ready to cook, heat oven to 400 degrees. Bake for 45 minutes, then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.
To view all the recipes used in the Meal Plan, click here.
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Q: Is the Primal Blueprint Meal Plan for me?A: If you're interested in trying out Primal living, which means, among other things, that you'll eat all kinds of naturally produced meats, fish, seafood, eggs, healthy fats, vegetables, fruits, dairy, nuts and seeds, then yes, this meal plan is for you. If you've been trying to eat Primal but not having much success because you're just not sure what to eat all the time, then this plan is also for you.
You won't have to give grocery shopping a second thought, because all of your Primal meals are planned out for you, and we provide simple recipes to guide you through every meal. We're big fans of leftovers, and use them frequently so that you don't have to slave away in the kitchen every day. You'll save money, and won't have to worry about food wasting away uneaten in your fridge. Want more information? Please read The Definitive Guide to the Primal Eating Plan. For a complete list of Primal foods, please see this page.
The Primal Blueprint meal plan costs $9.99 per 30 days. A worthwhile investment!
Q: Will I get the right amount of food?A: Well, that depends. If you're a petite-framed 5'3" or shorter woman and you don't work out much, you might need to shave a snack off most days of the week. If you're a 5'10" or taller guy who works out more than three days a week, then you'll probably need to add food to the meal plan (or maybe even eat the entire meal plan on your own). It will take a bit of self-experimentation.
The meal plan provides anywhere from 1,500-2,000 calories per person per day, and usually around 25 percent protein. The exact amount depends on the recipes chosen for that day. So, if you need more calories, feel free to add protein (meat, fish, eggs), fat (oils, more bacon, avocados, nuts, etc.), or carbs (fruits, starchy veggies) as you see fit. If you need fewer calories, use less oil, cheese or protein, and ditch the snack for that day.
To figure out how much food you need, use one of the free online diet trackers, like www.myfitnesspal.com or www.nutritiondata.com. These trackers spit out personalized estimates based on your height, weight, exercise and weight loss goals. The best measure, however, is to listen to your body when you eat. If you're eating a meal from the Meal Plan and halfway through you feel stuffed, then push it aside and save it for later. Remember, we love leftovers! On the other hand, if you're still really (physically—not emotionally) hungry after a meal, then you probably need more food; make yourself some eggs, have a piece of fruit or grab some nuts. Let your primal appetite guide you, and let our Meal Plan App make the journey easy and obstacle free!
For more guidance on how to make the meal plan fit your needs, especially if you're an athlete, visit our "Adjusting the Meal Plan to Fit Your Needs" page.
Q: What about carbs?A: The Meal Plan almost always provides between 50 and 100 grams of carbs a day in the form of fruits, veggies and the occasional bit of raw honey. That way you can stay in the "Primal Sweet Spot for Effortless Weight Loss" as laid out in the Primal Blueprint Carbohydrate Curve. If you're a serious athlete, especially an endurance athlete, then you'll need to add carbs to this plan. Even if you don't consider yourself a "serious" athlete, but you're working out hard more than a few times a week, you might find you need to add carbs. This blog post will guide you in that. And please see our "Adjusting the Meal Plan to Fit Your Needs" page.
Q: Will I lose weight on this meal plan?A: If you need to lose weight, it's likely that you will do so once you start eating Primally. If you're carrying excess weight and are used to the Standard American Diet, then, like so many other success stories you've seen on marksdailyapple.com, you'll probably not only lose weight but also feel much healthier. When you remove the extra carbohydrates from your diet, as well as foods your body may have an immune response to (often gluten, soy, corn, sugar), your body will naturally return to a baseline weight.
If you're trying to lose weight and you don't in the first month on this plan, then you need to take a look at the amount of food you're eating. Listen to your body's hunger cues and try not to overeat. Log your food intake on one of the online diet tracking sites for a few days and see where you are with your intake. There are also a whole bunch of blog posts on marksdailyapple.com that will help you understand and troubleshoot weight loss.
Q: I have a nut/egg/x food allergy. How do I make allowances on the meal plan?A: If you need to lose weight, it's likely that you will do so once you start eating Primally. If you're carrying excess weight and are used to the Standard American Diet, then, like so many other success stories you've seen on marksdailyapple.com, you'll probably not only lose weight but also feel much healthier. When you remove the extra carbohydrates from your diet, as well as foods your body may have an immune response to (often gluten, soy, corn, sugar), your body will naturally return to a baseline weight.
You can substitute meat for eggs in many of the breakfasts, snacks and dinners, unless you're making a baked good (like egg muffins, frittatas or pumpkin muffins). In the case of a frittata or egg muffin, you'll probably want to pick a different breakfast to sub in. For baked goods like muffins that need the egg as a binder, you can substitute in "flax eggs" (just 1 tablespoon of flax seeds and 2-3 tablespoons of water mixed together). As for nuts and other common allergens, please read this post, "How to Go Primal with Food Allergies and Restrictions."
Q: How much does the plan cost and what do I get when I sign up?A: The Primal Blueprint meal plan costs $9.99 for 30 days of meals. You immediately gain access to our Meal Plan App and every week you'll get an email from us. In that email there will be a PDF file containing the hand-created menu for the next week (breakfast, lunch, snack and dinner for two people every day), a grocery-shopping list, and prep instructions to make your life easier. Those files will also be available in the dashboard when you're logged in to the site.
Q: How do I gain access to the app?A: You'll get access to the app via email by 3 pm PST the next business day. The email you'll receive will give you a username and password that you can use to log into the app on your iPhone or iPad.
Q: Will you automatically charge my card when my 30 days are up?A: Yes, the plan auto-renews, so when you sign up for a 30-day subscription, you will be billed once when signing up and every month until you cancel.
Q: Can I cancel at any time?A: Yes, you can cancel at any time and you will not be charged anymore.
Q: How do I cancel?A: We'll be sad to see you go, but in order to cancel you just call us at 888-774-6259 (or 310-317-4414) and a helpful customer service representative will assist you.
Q: I'm not satisfied with the meal plan. Can I get a refund?A: We stand by our work and are confident that the Primal Blueprint Meal Plan will help you achieve your weight loss and health goals. But, if for any reason you find that the meal plan does not meet your needs, we offer a 30-day money back guarantee. Simply contact us at 888-774-6259 (or 310-317-4414) within 30 days of your original subscription order and we will refund your initial $9.99 charge.
Q: Does everyone get the same meal plan every week or can I pick the recipes I want?A: Everyone receives the same meal plan every week. You may be completely satisfied with what we give you, but if not, it's a simple template for you to work from and change. So at this time, no, you can't pick and choose what you want on your meal plan. However, we do number every item on the grocery list to correspond with the meal numbers on the menu. That way if you don't like a particular recipe, you can choose not to buy those ingredients when you're at the grocery store.
Q: How many people is the meal plan set up for?A: The meal plan is made for two average-framed people. If you're just eating for one, then cut the amounts on the grocery lists and recipes in half. If you have a family of four to feed, then double the amounts in the grocery lists and recipes.
Q: Who makes the meal plans?A: The meal plan is overseen by Mark Sisson and his favorite chef, Jennifer Meier, who co-authored The Primal Blueprint Cookbook, Primal Blueprint Quick & Easy Meals and Primal Blueprint Healthy Sauces & Dressings. They partnered with the people at PaleoPlan.com, who have a complementary meal plan for people eating the Paleo diet. Paleo and Primal are similar, so you may be wondering what the difference is between the two. Paleo Plan uses the recipes from Paleo Plan and doesn't include any dairy, while the Primal Blueprint Meal Plan uses recipes from the three cookbooks and marksdailyapple.com. Primal recipes also include some optional high-fat dairy like ghee, butter, cream, cheese and sour cream.
Q: If I have a question, how do I get in touch with someone?A: We're totally available to answer your questions. Just email us at firstname.lastname@example.org and we'll get right back to you.
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