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Intro To The Meal Plans: Page - 1 WWW - MMAR
Intro To The Meal Plans: Page - 1 WWW - MMAR
to the Meal Plans
I’ve made the meal plans as simple and DONE‐FOR‐YOU as possible, including a grocery list and
exactly what to cook and when to cook it to make sure you do it right. I’ve also given you variety
without having you slave in the kitchen all day and I’ve given you some recipes that taste good!
Each meal gives a page number where you can find the recipe in the Recipe Guide.
All of the background info is found in the Priming Phase Nutrition Guide. The meal plan leaves all
that out so you can focus solely on what to do and when.
So to keep this guide short and sweet, simply print out the grocery list and meal plan, buy all the
groceries and get started!
Page | 1 www.MMARIPPED.com
Priming Phase Grocery List
Here’s what to get to follow the Priming Phase meal plan exactly as outlined.
This amount of food is for ONE person – if you’re cooking for others, increase amounts accordingly.
Fruits and Veggies Meats Other Spices & Other Staples
2 english cucumbers 2 cans tuna 1 dozen omega‐3 eggs 1 tub fibre
1 box mixed salad greens 1 pound beef stir‐fry 1 tub of protein powder 1 jar natural peanut butter
2 avocadoes 2 pork chops 8‐10 oz each 1 tub protein powder
3 lbs carrots 1 6‐8 oz salmon filet 1 can black beans Assorted raw, unsalted nuts
3 bell peppers (any colour) 1 package nitrate‐free 1 can mixed beans 1 bottle soy sauce
3 lbs onions sausages (pork, turkey or 1 can corn (no sugar added) Jar of raw honey
1 zucchini chicken) 1 bottle extra virgin olive oil
1 bulb of garlic 1 pound chicken thighs with 41 bottle Dijon mustard
1 pint berries (any type) skin (or 2 breasts) 1 bottle apple cider vinegar
4 small/medium tomatoes 2 pounds lean ground beef
Small chunk of ginger root 1 steak: sirloin or striploin
1 lemon
1 package mushrooms
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The Priming Phase Meal Plan
Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday
On Waking 500 ml water + 500 ml water + 500 ml water + 500 ml water + 500 ml water + 500 ml water + 500 ml water +
fibre fibre fibre fibre fibre fibre fibre
Breakfast 2 Egg Earthy 1 Sausage 2 Fried Eggs 1 Sausage 2 boiled eggs 1 Sausage 2 Egg Earthy
(1 tbsp fish oil) Omelet (p.3) (p.28) (p.6) (p.28) (p.5) (p.28) Omelet (p.3)
1 sliced tomato ½ sliced 1 sliced Tomato ½ sliced 1 sliced Tomato
Cucumber Cucumber
Lunch 1 Can Tuna Leftovers Stir‐ Leftover Pork Leftover Super Leftover 1 Can Tuna Leftover
(1 tbsp fish oil) Salad (p.32) Fry Chops Chili Chicken & Salad (p.32) Bunless Burger
Mixed Salad Salad Handful of Steamed Mixed Salad Greek Salad
Greens (p.22) salad greens on broccoli Greens
w/Dressing side w/Dressing
(p.25)
Snack Handful of nuts 1/2 ‐ 1 Avocado Handful of nuts Carrot and ½ ‐ 1 Avocado
Handful of nuts 1 Peanut Butter
(if hungry) & Blueberries & Blueberries celery sticks Protein Ball
(p.19)
Dinner Asian Beef Stir‐ Broiled Pork Super Chili Honey Garlic Teriyaki Salmon Bunless Burger Broiled Steak
(1 tbsp fish oil) Fry with Chops (p.28) (p.36) Glazed Chicken Steamed (p.38) (p.35) (p.28)
Carrots, Green Salad with Handful of (p.37) Carrots and Greek Salad Steamed
Peppers, peppers salad greens on Steamed peppers (p.24) Broccoli (p.30)
Onions, Garlic side broccoli (p.30)
(p.31)
Snack Low Carb Low Carb Low Carb Low Carb Low Carb Low Carb Low Carb
(if starving) Protein Protein Protein Protein Protein Protein Protein
Smoothie Smoothie Smoothie Smoothie Smoothie Smoothie Smoothie
(p.12) (p.12) (p.12) (p.12) (p.12) (p.12) (p.12)
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