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Primal Meal Plan Over 7 Days

We have compiled one weeks worth of meal ideas to get you thinking and to get you started on eating a primal diet. We would love you to share any ideas you have so that we can expand on this to provide more meal ideas to help make primal eating easy for people. Please email us with any suggestions/recipes.

Breakfast 2-3 Poached eggs with 1/2 avocado, roasted red potato & sauerkraut Shredded Chicken Egg Muffins with wilted spinach and roast pumpkin Savoury Bacon and Zucchini Frittata with wilted spinach, avocado and a mug of bone broth Avocado green smoothie with 1-3 eggs and a baked kumara sprinkled with coconut oil and cinnamon Southwest vegetable scramble Celeriac and bacon hash brown with wilted spinach or kale and slow baked salmon Squash Pancakes with berries, cinnamon and coconut milk
Lunch Turmeric Chicken Wings with fresh salad and roasted vegetables Curried cream of broccoli soup with zucchini muffins Salmon and spinach crust less quiche and fresh salad Shredded chicken and roast vegetable salad Spiced butternut squash soup and fresh salad Shepherds pie with cauliflower topping, with steamed or sautéed greens Pan seared scallops, kumara chips with aioli and fresh salad or steamed vegetables
Dinner Spaghetti squash Bolognese with broccoli or spinach Baked salmon with lemon & thyme, with fresh salad and celeriac chips Roast Chicken, with roasted root vegetables and fresh salad Slow cooker lamb stew Steamed Mussels with cauliflower rice and steamed vegetables Thai Chicken Curry Crispy Spiced Pork Belly with red cabbage coleslaw and red potato rosti

Snack Ideas:

Eating mini meals is the best way to snack to keep your sugar balanced, but most people tend to find that after a short while the need for snacks reduces or goes altogether due to the improvements in blood sugar that result from primal eating.

  • Coconut banana bread
  • Kale chips – kale leaves baked in the oven at low temperature with olive oil drizled over them for flavour
  • Celery sticks with dip (homemade garlic aioli, mayo)
  • Carrot sticks or whole carrot
  • Green pea chips, Mung bean chips – available at CSO, or through THC on request – discounts available if 5 or more bags are purchased.


 If Dairy Tolerant – You Can Add recipes/meals containing the following ingredients (organic options are preferable):

Primal Meal Plan Wellington | Total Health Chiropractic