The Primal Food Pyramid is based on the ethos of supplying our cells (body) with nutrients & eliminating toxins. To consume a diet similar to our primitive ancestors before the rise of heavily processed foods.

Not necessarily the exact foods, but the whole food diet. Nutrient dense and minimally processed.

It should come as no surprise that the incidents of obesity, heart disease, and diabetes have risen virtually parallel with the rise of these processed foods in our western diet. [1][2][3][4][6]

This Primal Food Pyramid is a series of 4 steps or progressions.

1. Eliminate Refined Sugars (Week 1)

2. Eliminate Refined Grains (Week 2)

3. Eliminate Trans-fats & Processed Vegetable/Seed Oils (Week 3)

4. Consume 4-6 Servings Vegetables & Fruits Daily (Week 4)

As you go through these steps, notice this plan will allow you to follow a paleo, vegetarian, or vegan diet.

This is a simple, effective nutrition plan that eliminates the big causes for unwanted fat gain, low energy, poor sleep, depression, diabetes, and poor muscle recovery with your nutrition. [4][11][12][13]

The Pyramid is layered in 1 week intervals. Performing 1 step at a time. Once you have completely

eliminated (90% removed) the toxin, then you move to the next step or progression.

*NOTE – 1 week intervals is for the rockstars. Go at your own pace. Many of us will have to break eating habits and addictions with these processed foods. It may take 2-4 weeks to complete a step.

Below is the Primal Food Pyramid and the steps to follow:

Primal Nutrition

Primal Food Pyramid Report4 Steps To Optimal Nutrition30 DAY NUTRITION PLAN

Eliminate Refined SugarsThe goal for week 1 is to eliminate 90% to all refined sugars from your diet.

Refined sugar contains many calories with no essential nutrients, has been proven to wreck havoc on the immune system, increases risk of heart disease and obesity, and is highly addictive. [4]

Eliminate Refined GrainsThe goal for week 2 is to eliminate 90% to all refined grains from your diet.

Similar to refined sugar, refined grains provide calories with no essential nutrients. They can cause blood sugar levels to spike & quickly crash causing low energy, weight gain, and diabetes. [9]

Eliminate Trans-fats & Vegetable/Seed OilsThe goal for week 3 is to eliminate 90% to all trans-fats & vegetable/seed oils from your diet.

Trans-fats & veg/seed oils effect the fatty acid composition in the cells. This contributes to inflammation while increasing the risk of heart disease and obesity. [6][7][8]

Add 4-6 Servings Vegetables & Fruits DailyThe goal for week 4 is to add 4-6 servings of vegetables & fruits to your daily diet. [10]

Step 1

Step 2

Step 3

Step 4

Primal NutritionExamples/Where To Find Them/Healthy Alternatives

Primal Food Pyramid Steps

Step 1

Step 2

Step 3

Step 4

Eliminate Refined Sugars

Eliminate Refined Grains

Eliminate Trans-fats & Vegetable/Seed Oils

Add 4-6 Servings Vegetables & Fruits Daily

Below is a break down of examples, where to find these foods, and healthy alternatives

Where You'll Find Them:

Breads (Check the label. Some exceptions are out there, like sprouted grain breads)

Fruit Juices from concentrate

Sodas/colas

Sauces/salad dressings

Most granola bars/energy bars

Cereals

Ice cream

Candy

Chocolate milk (sweetened milks)

Healthy Alternatives For Refined Sugar:

Frozen Fruits

Unsweetened nut butters

Unsweetened coconut/coconut flakes

Dates

Berries

Bread with no sugar added

Avocados

Spices

Cinnamon

Vanilla Extract

Below are better options than refined sugar but not ideal alternatives for weight loss due to high glycemic index:

• Blackstrap Molasses

• Pure Maple Syrup

• Raw Honey

Examples of Refined Sugars:

Table sugar/white sugar/sucrose/powdered white sugar

Pure cane sugar/organic cane sugar

Corn syrup/high fructose corn syrup

Brown sugar

Fructose

Brown rice syrup/maple syrup/glucose syrup/tapioca syrup/rice bran syrup/malt syrup

Dextrose/dextrin/maltodextrin/dextron

Sorghum

Treacle

Saccharose

Fruit Juices (A sneaky one)

All artificial sweeteners (act the same as refined sugar and some can be more harmful)

Eliminate Refined Sugars

Primal NutritionExamples/Where To Find Them/Healthy Alternatives

Step 1

!

!

Where You’ll Find Them:

Cereals

Bagels

Breads/rolls

Pasta

Pancakes

Pizza

White rice

Crackers

Healthy Alternatives for Refined Grains:

Sprouted grains

Rolled oats/whole oats

Quinoa

Wild rice

Whole grain corn meal/whole grain corn

Pop corn

Whole wheat berries

Millet

Steel cut oats

Buckwheat groats

Hulled barley

100% stone ground whole wheat (note: this is more nutritious than white flour but the glycemic index is about the same as white flour. So you will see a similar spike in blood sugar levels)

Examples of Refined Grains:

White flour

Enriched flour

All purpose flour

Corn starch/corn flour

Enriched corn meal/corn meal

Rice flour

Potato flour

Tapioca starch

Primal NutritionExamples/Where To Find Them/Healthy Alternatives

Eliminate Refined GrainsStep 2

!

Where You’ll Find Them:

Commercially fried/battered foods (fries, fried chicken)

Pies/Pie crust

Margarine

Shortening/Crisco

Cakes/frosting

Non dairy creamer

Microwave popcorn

Canned chili

Slim Jims

Packaged desserts

Health Alternatives for Trans-Fats & Processed Vegetable/Seed Oils:

Coconut oil

Olive oil

Palm (kernel oil)

Animal fats

Butter

Ghee

Pork lard

Beef tallow

Duck fat

Examples of Trans-Fats & Processed Vegetable/Seed Oils:

Hydrogenated oil/partially hydrogenated oil

Canola oil

Soybean oil

Sunflower oil

Safflower oil

Corn oil

Peanut oil

Cottonseed oil

Primal NutritionExamples/Where To Find Them/Healthy Alternatives

Eliminate Trans-Fats & Vegetable/Seed Cooking Oils

Step 3

Vegetables:

Spinach

Broccoli

Bok choy

Collard greens

Mustard greens

Swiss Chard

Green beans

Kale

Celery

Asparagus

Beets

Corn

Olives

Onions

Cabbage

Carrots

Cucumbers

Egg plant

Artichoke

Garlic

Red bell peppers

Avocados

Sweet potato

Green peas

Mushrooms (shiitaki, crimini)

Examples of Vegetables & Fruits:

Fruits:

Raspberries

Blueberries

Oranges

Apples

Grapefruit

Kiwi

Grapes

Lemons

Limes

Apricot

Pears

Blackberries

Prunes

Strawberries

Watermelon

Bananas

Primal NutritionExamples/Where To Find Them/Healthy Alternatives

Consume 4-6 Cups of Vegetables & Fruits Daily

Step 4

Start your first week of the Primal Food Pyramid

Go through the list of sugars and remove them from your pantry and refrigerator.

Go to the grocery store and stock up on the healthy foods without refined sugars. (Look carefully at the labels)

Make sure to get those alternatives to satisfy your sweet tooth. Have fresh and frozen fruits readily available.

Plan out your meals and snacks for the following weeks and let's do this!

Once you complete the 1st step move to the 2nd step and repeat.

Primal Nutrition

What to do Now...

Animal Sources:

Eggs (pasture raised): 1 large egg contains 6 grams of protein, with 78 calories.

Chicken Breast (pasture raised): 1 roasted chicken breast without skin contains 53 grams of protein, with 284 calories.

Cottage cheese: 1 cup (226g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

Plain Greek yogurt: 1 (6 ounce container) has 17 grams of protein, with 100 calories.

Milk (grass-fed): 1 cup of whole milk contains 8 grams of protein, with 149 calories.

Lean Beef: 1 (3 ounce, 85g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.

Canned Tuna (wild caught): 1 cup (154g) contains 34 grams of protein, with 179 calories

Turkey breast (free range): 1 (3 ounce, 85g) serving contains 24 grams of protein, with 146 calories

Salmon (wild caught): 1 (3 ounce, 85g serving contains 19 grams of protein, with 175 calories.

Vegan Sources:

Lentils: 1 cup (198g) of boiled lentils contains 18 grams of protein, with 230 calories.

Peanuts: 1 ounce (28g) contains 7 grams of protein, with 159 calories.

Almonds: 1 ounce (28g) contains 6 grams of protein, with 161 calories.

Oats: ½ cup contains 13 grams of protein, with 303 calories

Quinoa: 1 cup (185g) of cooked quinoa contains 8 grams of protein, with 222 calories.

Ezekiel bread: 1 slice contains 4 grams of protein, with 80 calories.

Pumpkin seeds: 1 ounce (28g) contains 5 grams of protein, with 125 calories.

Broccoli: 1 cup (96g) of chopped broccoli contains 3 grams of protein, with 31 calories.

Brussel sprouts: ½ cup (78g) contains 2 grams of protein, with 28 calories.

Primal Nutrition

Bonuses

High Quality Sources of Protein

Basil

Black pepper

Chili pepper, dried

Cilantro

Coriander seeds

Cinnamon

Cloves

Cumin seeds

Dill

Ginger

Mustard seeds

Oregano

Parsley

Peppermint

Rosemary

Sage

Thyme

Tumeric

Spice Things Up With These Healthy Herbs & Spices

Primal Nutrition

Healthy Meal Recipes

Banana-Peanut Butter Pancakes [Vegan][Paleo]

– 2 over ripe bananas, mashed

– 2 eggs

– ½ cup peanut butter or almond butter

– optional dash of cinnamon or vanilla extract

1. Whisk together all ingredients

2. Cook on greased (coconut oil or butter) pan on low-medium heat.

3. Flip when browned

Fruit & Nut Oatmeal [Vegan][Paleo]

– ½ cup rolled oats

– 1 cup water

– 1 banana, sliced or substitute with blue berries, black berries, apples

– 1 tablespoon chopped walnuts or nuts of your choice

– 1 teaspoon cinnamon

1. Boil 1 cup water in small sauce pan

2. Cook for 1 minute and add fruits and nuts on top or mix

*Note: You can can go raw with your oat meal by blending all these ingredients and substituting the 1 cup of water with ½ cup water.

Garden Omelet [Vegetarian] [Paleo]

– 3 Eggs

– 1 handful of spinach or kale

– ½ tomato chopped

– ½ avocado sliced

– ¼ onion chopped

– and whichever veggies you want to add in here ;)

1. Lightly grease (coconut oil) medium skillet and heat over medium.

2. Crack 3 eggs into bowl or measuring cup, beat

or whisk until scrambled (sometimes I will add the kale & onion in here as I whisk so they cook together).

3. Pour eggs into heated skillet, cook eggs until firm.

4. Top with your veggies and fold egg in half over fillings.

Green Smoothie [Vegan][Paleo]

– 2 cups Spinach or leafy greens of your choice

– 2 cups coconut water or almond milk or water

– 3 cups ripe fruits of your choice Banana/Orange/Berries/Apple/Pineapple/Mango/Peach/Avacado

– Optional tablespoon of almond butter

1. Blend leafy green & coconut water together

2. Add Fruits and blend again.

Raw Breakfast Cereal [Vegan][Paleo]

– 1 apple, chopped

– 1 tablespoon raisins

– 1 tablespoon pumpkin seeds or sunflower seeds

– 1 tablespoon almonds

– 1 tablespoon buckwheat groats

– 1 teaspoon flax seeds

– ½ teaspoon raw honey

– 1/8 teaspoon cinnamon

– almond milk or cashew milk to fit your liking

1. Mix all ingredients into bowl.

2. Pour almond milk or cashew milk on top.

Kale & Spinach Salad [Vegetarian][Paleo]

– 3 tablespoons olive oil

– 1 ½ tablespoons fresh lemon juice

– ½ small garlic clove, crushed

– salt and black pepper

– 3 cups spinach

– 3 cups chopped kale

– 1 cup grape tomatoes, halved

– 1 red bell pepper, sliced

– ½ cup feta cheese, crumbled

1. Whisk together the olive oil, lemon juice, garlic, ¼ teaspoon salt, and 1/8 teaspoon black pepper.

2. Add the greens, tomatoes, bell pepper, and feta. Toss to coat, season with dash of pepper and salt.

Raw Tomato Soup [Vegan][Paleo]

– 1 cup tomatoes, chopped

– ¼ cup cashews

– ½ cup water

– ½ teaspoon salt

– 1 small garlic clove

– ½ cup diced tomatoes (add in later)

1. Place all ingredients, except ½ cup diced tomatoes, in blender. Blend till smooth and well mixed.

2. Pour soup into bowl add the ½ diced tomatoes and mix.

Primal Nutrition

Healthy Meal Recipes

Raw Spinach & Avocado Soup [Vegan][Paleo]

– 2 cups spinach

– 1 avocado

– 1 tablespoon olive oil

– 2 teaspoons lemon juice

– ¼ teaspoon salt

– ½ cup water

– 1 garlic clove

– 1 teaspoon cumin

1. Put all ingredients into blender.

2. Blend until smooth.

Salmon Potato Salad

– 10-15oz. Salmon

– 1-2 sweet potatoes

– 1-2 cups frozen peas

– 3 eggs

– 3-4 tablespoons of butter

1. Bake salmon and chop it. (Pre-heat oven to

400degrees, place salmon on foil lined pan. Bake for 15-30 minutes till flesh flakes easily with fork)

2. Hard boil eggs (bring water with eggs to a boil and boil for 10 minutes) chop or slice eggs.

3. Chop sweet potatoes into small ½ inch squares.

4. Fry potatoes with butter in large skillet, stir frequently.

5. Heat up peas in a bit of water in a medium saucepan.

6. Once potatoes are cooked, add sliced boiled eggs, chopped salmon, and peas. Cover and cook for 1 minute.

Raw Fudgsicles [Vegan][Paleo]

– 2 ripe bananas

– ½ cup cashews

– 2 tablespoons raw cacao powder

– 3 tablespoons raw honey or 2 dates

– 1 ½ cups water

1. Blend all ingredients in blender until smooth

2. Place blended mixture into popsicle molds

3. Freeze for 8 hours

Orange Chia Seed Pudding [Vegan][Paleo]

– 3 average sized oranges, peeled

– 2/3 cups cashews

– ¾ cups water

– 1 tablespoon of pure

vanilla extract

– pinch of salt

– 1 ½ tablespoons raw honey or 1-2 dates

– 1/3 cup chia seeds, save for the end

1. Put all ingredients, except chia seeds, in blender.

2. Blend until creamy and smooth.

3. Place chia seeds on top.

4. Stir mixture with spoon.

5. Put mixture into fridge for 3-4 hours.

Primal Nutrition

Healthy Meal Recipes

Raw Banana Ice Cream [Vegan][Paleo] *need food processor

– 3 bananas, frozen

– 1 teaspoon pure vanilla extract

1. Peel and chop bananas into quarters, place in tupperware or bag.

2. Place bananas into freezer, freeze bananas for 8hours or more.

3. Place frozen banana quarters into food processor.

4. Process for about 5 minutes. Get mixture creamy and fluffy.

5. Add vanilla extract and process for 10 seconds or until mixed.

6. Once mixture resembles soft serve ice cream, serve.

Almonds or nuts of your choice with (no sugar added) dry fruits

Plain greek yogurt with fresh or frozen fruit of your choice

Popcorn (not the microwave kind)

Celery dipped in peanut butter

Sliced apple and peanut/almond butter

Fresh fruits

Hard boiled eggs

Raw seeds (pumpkin, sunflower)

Can of tuna (wild caught)

Quick salads (spinach, grape tomatoes, sunflower seeds, olive oil, pepper, optional chicken or tuna added)

Frozen fruits make great desserts and snacks

Primal Nutrition

Healthy Foods On The Go

Resources

[1] http://draxe.com/charts-american-diet/

[2] http://www.voxeu.org/article/100-years-us-obesity

[3] http://www.ncbi.nlm.nih.gov/books/NBK19623/

[4] http://www.indiana.edu/~oso/Fructose/Fructose.html

[5] http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-5

[6] http://www.health-heart.org/comments.htm

[7] http://ajcn.nutrition.org/content/93/5/950.short

[8] http://www.sciencedirect.com/science/article/pii/S0753332202002536

[9] http://articles.mercola.com/sites/articles/archive/2005/03/05/obesity-carbs.aspx

[10] http://ajcn.nutrition.org/content/78/3/517S.full

[11] https://www.sciencedaily.com/releases/2016/01/160114213443.htm

[12] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

[13] http://www.howtobefit.com/limiting-refined-sugar.htm

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