Sample Meals

Red Swiss Chard - A very tasty green

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We are one day in people, I hope you are as excited as I am to see everyone's journey. Don't lose sight of what's important in the beginning. We are trying to set the tone for the rest of your life. If you are only in this challenge to lose weight, you will not succeed. You may lose it temporarily, but you will go back to before. I've seen it all too often.

Eating primal is about being basic and about going with things that your ancestors went with before agriculture and technology. Raw is best but least amount of cooked is next best. Cooking is a form of processing and destroys natural antioxidants and nutrients in food. Cook it the least amount and get better results.


If you are eating grain fed beef, chickens, etc., make sure you are getting in your fish oil every night. Remember, 1 gram per 20 pounds of body weight. If you don't do this, you will not get to where you want to go.

To give you an idea, here are a few meals. You can get more by looking at my food log. It is simple and very rarely do I have a recipe.

Meal #1 - Breakfast
5 scrambled eggs in avocado oil
I throw pepper and Tabasco sauce on it
I very small condiment bowl of frozen berries (black, rasp, blue)
2 Tablespoons of sunbutter

(If I need a change of pace, I may go with frozen peaches and dip them in sunbutter, OMF*** is it good. I may even skip the sunbutter all together and make my eggs omelet style, throwing in chopped up avocado into the pan. I don't normally have veggies in the morning but if i do, it is in addition to the fruit.)

Meal #2 - Lunch
I large chicken breast grilled with spices
Salsa on top
1 Carrot
1 whole Avocado

(for change of pace, I may shred the breast as much as I can and mash Avocado into it then pour the salsa on top. I may not have any veggies at all. To tell you the truth, I usually only have veggies for dinner. Like I said, it's medicine and I don't take medicine all the time.

Instead of a carrot, I may go with a whole cucumber raw, straight up. I also sometimes eat red bell peppers raw like an apple. I try not to cook them. A quick meal is to take ground beef and mashed avocado and stuff it into a red bell pepper.)

Meal #3 - Mid-Afternoon Meal
I will have another chicken breast or some left over steak (ribeye, sirloin, strip). I love and eat lots of red meat. I usually eat around 8 oz or more. This is for all my meat.
I will then have another piece of vegetable or not. I will then eat some fat.
For mid-afternoon, I like to gulp down a shit ton of coconut milk. I especially like to do this if I am working evening because it gives me energy like no other. I will gulp down at least 1/2 to 3/4 cup. I love the stuff.

(for a change of pace, I will eat a different type of meat. I may even go with some mixed nuts of walnuts and macadamia's. I will usually have about two handfuls or so. Other than that, this is what i eat most of the time.)

Meal #4 - Dinner
This is my favorite meal other than breakfast. I will get a little creative here but it's more about the environment than anything. I'm home after a long day at work and now I get to enjoy my food at the table with my family. It's awesome. We'll turn on the grill and just cook steak. Crystal will usually throw together some sliced tomatoes on a large plate and drizzle olive oil over it for sort of a mozzarella-less Caprici salad. I will also have a leafy green veggies that is either baked or wilted in a pan. And to top it off, I will have a large amount of fat. Sunbutter, avocado, coconut milk, nuts, whatever.

(If you've never tried Red Swiss Chard, you have got too. What about Kale? You are missing out. I took a pan and covered the bottom with avocado oil and then chopped up long ways, the chard, stem and all, and put it in the pan on medium-high heat along with garlic salt and sea salt and covered for 6 minutes. I tossed it once or twice during this time with a spatula. I basically waited for it to wilt. I will also take Kale and do it this way too or I will toss it in avocado oil and put it on a baking sheet and broil for a few in the oven. It comes out crispy and delicious.)


This is just a typical day. It doesn't change much except for special occasions. I love the way I feel after a good meal. I don't need a lot of changes and you don't either. Let the food do its magic first before you go start exploring. Remember that you are eating for fuel and life and not for variety or so you don't get bored. You gotta make this marriage work, hear what I'm saying? It's you and it for the long haul. If you don't or can't eat four meals a day, you will have to eat three very large meals to get you through.

Oh yeah, I drink a lot of tea but mostly at dinner or for breakfast. I don't drink a lot of liquids throughout the day. You don't need too. I don't believe in the whole 8, 8oz cups of water a day. You get plenty of h2o from the foods you eat. Believe me. If you are feeling dehydrated, then that is a sign you aren't eating enough and may need more veggies.

I can usually pin point a problem back to what you are deficient in or if it is an irritant to your body. Meaning, if you are constipated, I can look at your log and probably find the answer. The same with most other things such as acne, etc.

Also, supplementation is important. You will need to supplement your diet with Vitamin D pills and a solid Probiotic such as what you can get from Kombucha Tea along with the fish oil you are supposed to be already taking.

Anything, please see me. Thanks and hope this helps