Primal Nutrition

Primal Food Pyramid Report

4 Steps To Optimal Nutrition
30 DAY NUTRITION PLAN
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
Examples/Where To Find Them/Healthy Alternatives

Primal Step 1
Eliminate
Food Step 2
Refined Sugars

Pyramid Step 3
Eliminate Refined Grains

Steps Eliminate Trans-fats & Vegetable/Seed Oils

Step 4
Add 4-6 Servings Vegetables & Fruits Daily

Step 1
Eliminate Refined Sugars
The 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]

Step 2
Eliminate Refined Grains
The 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]

Step 3
Eliminate Trans-fats & Vegetable/Seed Oils
The 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]

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

Below is a break down of examples,

where to find these foods, and healthy alternatives
Primal Nutrition
Examples/Where To Find Them/Healthy Alternatives

Step 1 Eliminate Refined Sugars

Examples of Where Healthy

Refined You'll Find Alternatives For
Sugars: Them: Refined Sugar:

Table sugar/white sugar/ Breads (Check Frozen Fruits

sucrose/powdered white the label. Some
sugar exceptions are Unsweetened nut butters
out there, like Unsweetened coconut/
Pure cane sugar/organic sprouted grain
cane sugar coconut flakes
breads)
Corn syrup/high fructose Dates
Fruit Juices
corn syrup from Berries
Brown sugar concentrate Bread with no sugar
Fructose Sodas/colas added

Brown rice syrup/maple Sauces/salad Avocados

syrup/glucose syrup/ dressings Spices
tapioca syrup/rice bran Most granola
syrup/malt syrup Cinnamon
bars/energy
Dextrose/dextrin/ bars Vanilla Extract
maltodextrin/dextron Cereals
Sorghum Ice cream Below are better !
Treacle Candy options than refined
sugar but not ideal
Saccharose Chocolate milk alternatives for weight
Fruit Juices (A sneaky (sweetened loss due to high glycemic
one) milks) index:

All artificial sweeteners

! • Blackstrap Molasses
(act the same as refined
• Pure Maple Syrup
sugar and some can be
more harmful) • Raw Honey
Primal Nutrition
Examples/Where To Find Them/Healthy Alternatives

Step 2 Eliminate Refined Grains

Examples Where Healthy

of Refined You’ll Find Alternatives for
Grains: Them: Refined Grains:

White flour Cereals Sprouted grains

Enriched flour Bagels Rolled oats/whole oats
All purpose flour Breads/rolls Quinoa
Corn starch/corn Pasta Wild rice
flour
Pancakes Whole grain corn meal/
Enriched corn meal/ whole grain corn
corn meal Pizza
White rice Pop corn
Rice flour
Crackers Whole wheat berries
Potato flour
Millet
Tapioca starch
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)
Primal Nutrition
Examples/Where To Find Them/Healthy Alternatives

Step 3 Eliminate Trans-Fats &

Vegetable/Seed Cooking Oils

Examples of Health Alternatives

Trans-Fats for Trans-Fats
& Processed Where & Processed
Vegetable/Seed You’ll Find Vegetable/Seed
Oils: Them: Oils:

Hydrogenated oil/partially Commercially Coconut oil

hydrogenated oil fried/battered
foods (fries, Olive oil
Canola oil fried chicken) Palm (kernel oil)
Soybean oil Pies/Pie crust Animal fats
Sunflower oil Margarine Butter
Safflower oil Shortening/ Ghee
Corn oil Crisco
Pork lard
Peanut oil Cakes/frosting
Beef tallow
Cottonseed oil Non dairy
creamer Duck fat

Microwave
popcorn
Canned chili
Slim Jims
Packaged
desserts
Primal Nutrition
Examples/Where To Find Them/Healthy Alternatives

Step 4 Consume 4-6 Cups of

Vegetables & Fruits Daily
Examples of Vegetables & Fruits:

Vegetables: Kale Cucumbers

Celery Egg plant
Spinach Asparagus Artichoke
Broccoli
Beets Garlic
Bok choy
Corn Red bell peppers
Collard greens
Olives Avocados
Mustard greens
Onions Sweet potato
Swiss Chard
Cabbage Green peas
Green beans
Carrots Mushrooms (shiitaki,
crimini)

Fruits: Grapefruit Pears

Kiwi Blackberries
Raspberries Grapes Prunes
Blueberries Lemons Strawberries
Oranges Limes Watermelon
Apples Apricot Bananas
Primal Nutrition

What to do Now...
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
Bonuses
High Quality Sources of Protein
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.
Spice Things Up With These Healthy Herbs & Spices
Basil Cinnamon
Black pepper Cloves
Chili pepper, dried Cumin seeds
Cilantro Dill
Coriander seeds Ginger
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.
Mustard seeds Sage
Oregano Thyme
Parsley Tumeric
Peppermint
Rosemary
Primal Nutrition
Healthy Meal Recipes
Banana-Peanut Butter
Pancakes
[Vegan][Paleo]
– 2 over ripe bananas,
mashed
Fruit & Nut Oatmeal
[Vegan][Paleo]
– ½ cup rolled oats
– 1 cup water
– 1 banana, sliced or
substitute with blue berries,
black berries, apples
Garden Omelet
[Vegetarian] [Paleo]
– 3 Eggs
– 1 handful of spinach or
kale
– ½ tomato chopped
– ½ avocado sliced
Green Smoothie
[Vegan][Paleo]
– 2 cups Spinach or leafy
greens of your choice
– 2 cups coconut water or
almond milk or water
– 2 eggs
– ½ cup peanut butter or
almond butter
– optional dash of cinnamon
or vanilla extract
– 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
– 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
– 3 cups ripe fruits of your
choice Banana/Orange/
Berries/Apple/Pineapple/
Mango/Peach/Avacado
– Optional tablespoon of
almond butter
1. Whisk together all
ingredients
2. Cook on greased (coconut
oil or butter) pan on low-
medium heat.
3. Flip when browned
*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.
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.
1. Blend leafy green &
coconut water together
2. Add Fruits and blend
again.
Primal Nutrition

Healthy Meal Recipes

Raw Breakfast Cereal – 1 tablespoon buckwheat 1. Mix all ingredients into
[Vegan][Paleo] groats bowl.
– 1 teaspoon flax seeds 2. Pour almond milk or
– 1 apple, chopped cashew milk on top.
– ½ teaspoon raw honey
– 1 tablespoon raisins
– 1/8 teaspoon cinnamon
– 1 tablespoon pumpkin
seeds or sunflower seeds – almond milk or cashew
milk to fit your liking
– 1 tablespoon almonds

Kale & Spinach Salad – 3 cups spinach 1. Whisk together the olive
[Vegetarian][Paleo] oil, lemon juice, garlic, ¼
– 3 cups chopped kale teaspoon salt, and 1/8
– 3 tablespoons olive oil – 1 cup grape tomatoes, teaspoon black pepper.
halved 2. Add the greens, tomatoes,
– 1 ½ tablespoons fresh
lemon juice – 1 red bell pepper, sliced bell pepper, and feta. Toss
to coat, season with dash of
– ½ small garlic clove, – ½ cup feta cheese, pepper and salt.
crushed crumbled
– salt and black pepper

Raw Tomato Soup – ½ teaspoon salt 1. Place all ingredients,

[Vegan][Paleo] except ½ cup diced
– 1 small garlic clove tomatoes, in blender. Blend
– 1 cup tomatoes, chopped – ½ cup diced tomatoes till smooth and well mixed.
(add in later) 2. Pour soup into bowl add
– ¼ cup cashews
the ½ diced tomatoes and
– ½ cup water mix.

Raw Spinach & Avocado – 2 teaspoons lemon juice 1. Put all ingredients into
Soup [Vegan][Paleo] blender.
– ¼ teaspoon salt
2. Blend until smooth.
– 2 cups spinach – ½ cup water
– 1 avocado – 1 garlic clove
– 1 tablespoon olive oil – 1 teaspoon cumin
Primal Nutrition
Healthy Meal Recipes
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
Raw Fudgsicles
[Vegan][Paleo]
– 2 ripe bananas
– ½ cup cashews
– 2 tablespoons raw cacao
powder
Orange Chia Seed Pudding
[Vegan][Paleo]
– 3 average sized oranges,
peeled
– 2/3 cups cashews
– ¾ cups water
– 1 tablespoon of pure
Raw Banana Ice Cream
[Vegan][Paleo]
*need food processor
– 3 bananas, frozen
– 1 teaspoon pure vanilla
extract
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.
– 3 tablespoons raw honey
or 2 dates
– 1 ½ cups water
vanilla extract
– pinch of salt
– 1 ½ tablespoons raw
honey or 1-2 dates
– 1/3 cup chia seeds, save
for the end
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. 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.
1. Blend all ingredients in
blender until smooth
2. Place blended mixture into
popsicle molds
3. Freeze for 8 hours
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.
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.
Primal Nutrition

Healthy Foods On The Go

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

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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