{"id":44000,"date":"2022-06-23T00:46:35","date_gmt":"2022-06-23T00:46:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44000"},"modified":"2026-01-16T17:42:39","modified_gmt":"2026-01-16T17:42:39","slug":"primal-diet-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/","title":{"rendered":"Primal Diet Meal Plan: A Beginner&#8217;s Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#What_Do_You_Eat_On_The_Primal_Diet\" >What Do You Eat On The Primal Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Foods_To_Eat_In_Moderation_On_The_Primal_Diet\" >Foods To Eat In Moderation On The Primal Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#What_To_Avoid_On_The_Primal_Diet\" >What To Avoid On The Primal Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#The_Primal_Diet_Meal_Plan\" >The Primal Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Diet_Breakfast\" >Primal Diet Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Diet_Lunch\" >Primal Diet Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Diet_Dinner\" >Primal Diet Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Is_A_Primal_Diet_Healthy\" >Is A Primal Diet Healthy?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_1_Eating_To_Achieve_Optimal_Gene_Expression\" >Primal Blueprint Principle 1: Eating To Achieve Optimal Gene Expression<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Eat_Whole_Unprocessed_Foods\" >Eat Whole, Unprocessed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Eat_For_Energy\" >Eat For Energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Prioritize_Protein\" >Prioritize Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Prioritize_Vegetables_And_Enjoy_Seasonal_Fruits_In_Moderation\" >Prioritize Vegetables And Enjoy Seasonal Fruits In Moderation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Eat_Healthy_Fats\" >Eat Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Lower_Your_Carb_Consumption\" >Lower Your Carb Consumption<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_2_Avoid_Poisonous_Things\" >Primal Blueprint Principle 2: Avoid Poisonous Things<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_3_Move_Frequently_At_A_Slow_Pace\" >Primal Blueprint Principle 3: Move Frequently At A Slow Pace<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#_Primal_Blueprint_Principle_4_Lift_Heavy_Things\" >\u00a0Primal Blueprint Principle 4: Lift Heavy Things<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_5_Sprint_Once_In_A_While\" >Primal Blueprint Principle 5: Sprint Once In A While<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_6_Play\" >Primal Blueprint Principle 6: Play<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_7_Get_Enough_Sleep\" >Primal Blueprint Principle 7: Get Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_8_Get_More_Sunlight\" >Primal Blueprint Principle 8: Get More Sunlight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_9_Avoid_Stress\" >Primal Blueprint Principle 9: Avoid Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#Primal_Blueprint_Principle_10_Stimulate_Your_Mind\" >Primal Blueprint Principle 10: Stimulate Your Mind<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The word &#8220;primal&#8221; in the context of diets generally refers to eating habits that are based on those of our hunter-gatherer ancestors. The Primal Blueprint, a book by Mark Sisson, is probably the best-known example of this approach (<\/span><a href=\"https:\/\/www.primalblueprint.com\/blogs\/primal-blueprint\/what-is-the-primal-blueprint\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Our ancestors are believed to have had lower rates of obesity, heart disease, and diabetes than we do. They also didn&#8217;t have access to processed foods, so their diets were naturally higher in protein and fiber and lower in sugar and refined carbs. <\/span><span style=\"font-weight: 400;\">A primal diet is based on whole, unprocessed foods. It&#8217;s closely related to other &#8220;real food&#8221; diets like the Paleo Diet, the Slow-Carb Diet, and the Mediterranean Diet.\u00a0<\/span><span style=\"font-weight: 400;\">The Primal diet is neither a fad diet nor a weight loss scheme. Rather, it&#8217;s a way of eating that you can choose to follow for the rest of <a href=\"https:\/\/betterme.world\/articles\/one-meal-a-day-diet\/\">your life<\/a>.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod1\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod1\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Eat_On_The_Primal_Diet\"><\/span><strong>What Do You Eat On The Primal Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The primal diet is a high protein, high-fat way of eating that&#8217;s also <a href=\"https:\/\/betterme.world\/articles\/banting-diet\/\">low in carbs<\/a>. It&#8217;s designed to resemble the diet of early humans.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your diet should include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Organic vegetables: <\/b><span style=\"font-weight: 400;\">Leafy green vegetables, broccoli, cauliflower, asparagus, mushrooms, peppers, onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and shellfish:<\/b><span style=\"font-weight: 400;\"> Salmon, tuna, trout, sardines, shrimp<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meat (preferably grass-fed): <\/b><span style=\"font-weight: 400;\">Beef, lamb, chicken, turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poultry (preferably pasture-raised): <\/b><span style=\"font-weight: 400;\">Chicken, duck, turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs (preferably from pasture-raised chickens):<\/b><span style=\"font-weight: 400;\"> 2-3 per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and seeds:<\/b><span style=\"font-weight: 400;\"> Almonds, pumpkin seeds, sunflower seeds, flaxseeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy fats and oils: <\/b><span style=\"font-weight: 400;\">Olive oil, coconut oil, avocado oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Organic fruit: <\/b><span style=\"font-weight: 400;\">Berries, apples, pears, etc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Milk alternatives:<\/b><span style=\"font-weight: 400;\"> Coconut milk, almond milk<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plans-for-men\/\">Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat_In_Moderation_On_The_Primal_Diet\"><\/span><strong>Foods To Eat In Moderation On The Primal Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some foods aren&#8217;t considered &#8220;primal&#8221; but can be eaten in moderation on the diet. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy: <\/b><span style=\"font-weight: 400;\">Greek yogurt, cottage cheese, cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Coffee and tea:<\/b><span style=\"font-weight: 400;\"> unsweetened with whole milk or black<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes:<\/b><span style=\"font-weight: 400;\"> Black beans, lentils, kidney beans (limit to 1 cup per day)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The primal diet also allows for occasional treats such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dark chocolate:<\/b><span style=\"font-weight: 400;\"> Choose a bar with at least 70% cacao<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol: <\/b><span style=\"font-weight: 400;\">Red wine, vodka, tequila<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cheese:<\/b><span style=\"font-weight: 400;\"> goat or sheep, raw, grass-fed<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-43335 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5955-1024x576.png\" alt=\"primal diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5955.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5955-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5955.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5955.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Avoid_On_The_Primal_Diet\"><\/span><strong>What To Avoid On The Primal Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few things you should avoid on the primal diet, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains: <\/b><span style=\"font-weight: 400;\">Wheat, barley, rye, oats, rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed foods:<\/b><span style=\"font-weight: 400;\"> Chips, crackers, cookies, cakes, candy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugar:<\/b><span style=\"font-weight: 400;\"> Honey, agave nectar, molasses, maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetable oils: <\/b><span style=\"font-weight: 400;\">Canola oil, soybean oil, corn oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trans fats:<\/b><span style=\"font-weight: 400;\"> Margarine, shortening, hydrogenated oils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Artificial sweeteners: <\/b><span style=\"font-weight: 400;\">Aspartame, sucralose, saccharin<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Primal_Diet_Meal_Plan\"><\/span><strong>The Primal Diet Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a couple of meal options to get you started on the Primal Diet:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Diet_Breakfast\"><\/span><strong>Primal Diet Breakfast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scrambled eggs, bacon, avocado, and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omelet with ham, spinach, and cheddar cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoked salmon, cream cheese, and cucumber on whole wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with berries and almond butter<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Diet_Lunch\"><\/span><strong>Primal Diet Lunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken salad with grapes, celery, and mayo<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna salad with hard-boiled eggs and avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef and vegetable stir-fry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken, vegetables, and feta cheese salad<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Diet_Dinner\"><\/span><strong>Primal Diet Dinner<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pork chops with roasted potatoes and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef tenderloin with mashed potatoes and saut\u00e9ed spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted chicken with sweet potato and broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled salmon with rice and steamed vegetables<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-43326 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5949.png\" alt=\"primal diet meal plan\" width=\"941\" height=\"530\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5949.png 941w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5949-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5949.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_A_Primal_Diet_Healthy\"><\/span><strong>Is A Primal Diet Healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can be. In fact, following some of the principles of the primal diet is thought\u00a0 to help improve markers of health, including blood pressure, cholesterol levels, and blood sugar control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the key principles of the Primal Blueprint:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_1_Eating_To_Achieve_Optimal_Gene_Expression\"><\/span><strong>Primal Blueprint Principle 1: Eating To Achieve Optimal Gene Expression<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gene expression refers to the way our genes are turned on or off. Our diet and lifestyle choices can influence which genes are turned on or off (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3500842\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a sedentary lifestyle and a diet high in sugar and refined carbs might lead to the genes that contribute to obesity and type 2 diabetes being turned on (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6139832\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conversely, an active lifestyle and a diet based on whole, unprocessed foods might lead to the genes that contribute to good health being turned on (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK11795\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Eat_Whole_Unprocessed_Foods\"><\/span><b>Eat Whole, Unprocessed Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Whole, unprocessed foods are the foundation of the Primal Blueprint. These are foods that our ancestors would have eaten, such as meat, fish, eggs, vegetables, fruits, and nuts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Processed foods are any foods that have been altered from their natural state. This includes things like bread, pasta, cereal, snacks, and desserts. Highly processed foods are often high in sugar, salt, and unhealthy fats. They can also be low in nutrients (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-020-00604-1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recently, more people are turning to whole foods through diets like Keto, Paleo, Atkins, Clean Eating, and some forms of veganism. This is because research has shown that diets based on whole, unprocessed foods, especially plant-based ones, are associated with better health outcomes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3662288\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-42202 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3542-1024x576.png\" alt=\"primal diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3542.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3542-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3542.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3542-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3542.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Eat_For_Energy\"><\/span><b>Eat For Energy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Modern-day energy boosters like coffee, energy drinks, and candy bars are usually loaded with sugar and other refined carbs. While these may give you a quick boost of energy, they can also lead to an energy crash later on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, foods like protein, fats, and vegetables are slowly digested and provide a steadier source of energy. This is why it&#8217;s important to include these foods in your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primal diet eliminates grains and sugar because our ancestors didn&#8217;t have access to these foods. This means that you&#8217;ll need to find other sources of energy, as well as protein and healthy fats.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Prioritize_Protein\"><\/span><b>Prioritize Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Protein is an essential nutrient for many reasons. It helps to build and repair tissues, produce enzymes and hormones, and support immunity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK26911\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our ancestors valued protein. On the primal diet, you can have any source of protein, including meat, poultry, fish, eggs, nuts, seeds, and moderate amounts of dairy and legumes.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Prioritize_Vegetables_And_Enjoy_Seasonal_Fruits_In_Moderation\"><\/span><b>Prioritize Vegetables And Enjoy Seasonal Fruits In Moderation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Brightly colored fruits and vegetables are packed with nutrients like vitamins, minerals, antioxidants, and fiber. These nutrients are essential for good health (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/4\/3\/384S\/4591619\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primal diet recommends that you eat at least 3 servings of vegetables per day. This can be in the form of a salad, cooked vegetables, or juiced vegetables.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits, such as berries, apples, and bananas, are also a part of the <a href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/\">primal diet<\/a>. However, you should eat them in moderation because they are high in sugar.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Eat_Healthy_Fats\"><\/span><b>Eat Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Unlike what we&#8217;ve been told for years, fat is not bad for you. Healthy fats are essential for good health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy fats help to improve cholesterol levels, reduce inflammation, and support brain health (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-017-0271-4\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the primal diet, you can get healthy fats from avocados, olive oil, nuts, and seeds.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\">CICO Diet: How It Works, Its Benefits, Risks, And Meal Plan Ideas<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-42197 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5914.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5914.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5914-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5914.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lower_Your_Carb_Consumption\"><\/span><b>Lower Your Carb Consumption<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The primal diet was designed as a lower-carb diet, guided by the Carbohydrate Curve. The Carbohydrate Curve is a tool that shows how many carbs you should eat based on <a href=\"https:\/\/betterme.world\/articles\/sirtfood-diet\/\">your activity level<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Carbohydrate Curve starts at 50 grams of carbs per day for sedentary people and goes up to 150 grams of carbs per day for very active people. More specifically:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>0-50g carbs per day: <\/b><span style=\"font-weight: 400;\">if you&#8217;re looking to lose weight, or are a diabetic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>50-100g carbs per day:<\/b><span style=\"font-weight: 400;\"> if you&#8217;re sedentary or have a sedentary lifestyle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>100-150g carbs per day: <\/b><span style=\"font-weight: 400;\">if you&#8217;re active and exercise 3-5 times per week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While the primal diet is <a href=\"https:\/\/betterme.world\/articles\/psoriasis-detox-diet\/\">lower-carb<\/a>, it&#8217;s not as restrictive in this area as some other diets, like Keto. This means that you&#8217;ll still be able to enjoy some carbs, especially from fruits and <a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\">vegetables<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_2_Avoid_Poisonous_Things\"><\/span><strong>Primal Blueprint Principle 2: Avoid Poisonous Things<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This principle concerns the ingredients in our <a href=\"https:\/\/betterme.world\/articles\/sonoma-diet-recipe\/\">food<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primal diet recommends that you avoid processed foods, as these are often high in sugar, salt, and unhealthy fats. Processed foods can also be low in nutrients (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-020-00604-1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also avoid man-made chemicals, such as pesticides, herbicides, and food additives (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpubh.2016.00148\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/66635\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). These chemicals can be found in conventionally grown fruits and vegetables, as well as in processed foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid these chemicals, you can either buy organic produce or grow your food. If that isn\u2019t possible, be sure to rinse your produce well to remove any residue.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_3_Move_Frequently_At_A_Slow_Pace\"><\/span><strong>Primal Blueprint Principle 3: Move Frequently At A Slow Pace<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The primal diet recommends that you move frequently at a slow pace. This means that you should be active throughout the day, even if it&#8217;s just going for a walk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating this into <a href=\"https:\/\/betterme.world\/articles\/south-beach-diet-meals\/\">your daily routine<\/a> can help to improve your overall health, including your cardiovascular health, mental health, and weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"_Primal_Blueprint_Principle_4_Lift_Heavy_Things\"><\/span><strong>\u00a0Primal Blueprint Principle 4: Lift Heavy Things<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our ancestors didn&#8217;t have access to gym equipment. They had to lift heavy things to stay fit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the primal diet, you should try to do some sort of strength training 2-3 times per week. This can be in the form of lifting weights, bodyweight exercises, or even yard work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting heavy things has a host of benefits, including increased muscle mass, improved bone density, and reduced risk of injuries (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2012\/07000\/Resistance_Training_is_Medicine__Effects_of.13.aspx\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38981 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5310-1024x577.png\" alt=\"primal diet meal plan\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5310.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5310-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5310.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5310.png 1229w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_5_Sprint_Once_In_A_While\"><\/span><strong>Primal Blueprint Principle 5: Sprint Once In A While<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sprinting is a form of high-intensity interval training (HIIT). HIIT is a type of exercise that alternates between short bursts of intense activity and periods of rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT has been shown to be more effective than traditional cardio in terms of fat loss and improving cardiovascular health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the primal diet you should try to do some form of HIIT 2-3 times per week. This can be in the form of sprinting, biking, or rowing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_6_Play\"><\/span><strong>Primal Blueprint Principle 6: Play<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our ancestors didn&#8217;t have access to video games or TV. They had to find other ways to entertain themselves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Playing is a great way to relieve stress, improve brain function, and boost your mood (<\/span><a href=\"https:\/\/psycnet.apa.org\/record\/2015-48854-006\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the primal diet, you should do some form of play 2-3 times per week. This can be in the form of sports, video games, or other activities that you enjoy.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_7_Get_Enough_Sleep\"><\/span><strong>Primal Blueprint Principle 7: Get Enough Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is important for overall health and <a href=\"https:\/\/betterme.world\/articles\/no-carb-no-sugar-diet-meal-plan\/\">well-being<\/a>. It allows our bodies to repair and regenerate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4651462\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the primal diet, you should aim to get 7-9 hours of sleep per night. This may mean going to bed earlier or taking a nap during the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have trouble sleeping, there are a few things you can do to improve your sleep quality, such as avoiding caffeine before bed and creating a relaxing bedtime routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_8_Get_More_Sunlight\"><\/span><strong>Primal Blueprint Principle 8: Get More Sunlight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sunlight is important for our health, as it helps our bodies produce <a href=\"https:\/\/betterme.world\/articles\/no-processed-food-diet-menu\/\">vitamin D<\/a>. Vitamin D is important for bone health, immunity, and more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the primal diet, you should try to get 20-30 minutes of sunlight per day. This can be done by going for a walk outdoors or sitting in front of a window. Don\u2019t forget the sunscreen to avoid sun damage to the skin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you live in a place with limited sunlight, you can take vitamin D supplements.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_9_Avoid_Stress\"><\/span><strong>Primal Blueprint Principle 9: Avoid Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress is a normal part of life, but it can have negative effects on our health if we&#8217;re not careful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the ways that stress can impact our health include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579396\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weakening the immune system<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Causing weight gain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contributing to anxiety and depression<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the primal diet, you should try to manage\u00a0 stress as best as possible. This can be done by eliminating self-destructive behaviors, such as smoking and excessive drinking, and developing a keen awareness of our surroundings and the people in them.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Primal_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38983 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5152-1-1024x576.png\" alt=\"primal diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5152-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5152-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5152-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5152-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5152-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primal_Blueprint_Principle_10_Stimulate_Your_Mind\"><\/span><strong>Primal Blueprint Principle 10: Stimulate Your Mind<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mental stimulation outside of work and other daily activities can help improve our overall health and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the primal diet, you should try to stimulate your mind 2-3 times per week. This can be done by reading books, listening to podcasts, or taking classes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mental stimulation has a host of benefits, including improved brain function, reduced risk or delaying of cognitive decline, and increased life satisfaction (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jar\/2012\/384875\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The primal diet is a return to the way our ancestors ate. It focuses on whole, unprocessed foods and limits sugar, dairy, and grains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primal diet might help you lose weight, improve your health, and feel your best. To make the most of the diet, focus on eating plenty of protein, healthy fats, vegetables, and fruits. And, be sure to get enough sleep, sunlight, and exercise.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>The word &#8220;primal&#8221; in the context of diets generally refers to eating habits that are based on those of our hunter-gatherer ancestors. The Primal Blueprint, a book by Mark Sisson, is probably the best-known example of this approach (19). Our ancestors are believed to have had lower rates of obesity, heart disease, and diabetes than [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":44003,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[125,87],"class_list":["post-44000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Primal Diet Meal Plan: A Beginner&#039;s Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"The primal diet is a return to the way our ancestors ate. Find out what to eat on the \u2605 PRIMAL DIET MEAL PLAN \u27a4\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Primal Diet Meal Plan: A Beginner&#039;s Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"The primal diet is a return to the way our ancestors ate. Find out what to eat on the \u2605 PRIMAL DIET MEAL PLAN \u27a4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-16T17:42:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\"},\"headline\":\"Primal Diet Meal Plan: A Beginner&#8217;s Guide (2026)\",\"dateModified\":\"2026-01-16T17:42:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/\"},\"wordCount\":2109,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The word \\\"primal\\\" in the context of diets generally refers to eating habits that are based on those of our hunter-gatherer ancestors. The Primal Blueprint, a book by Mark Sisson, is probably the best-known example of this approach (<\/span><a href=\\\"https:\/\/www.primalblueprint.com\/blogs\/primal-blueprint\/what-is-the-primal-blueprint\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Our ancestors are believed to have had lower rates of obesity, heart disease, and diabetes than we do. They also didn't have access to processed foods, so their diets were naturally higher in protein and fiber and lower in sugar and refined carbs. <\/span><span style=\\\"font-weight: 400;\\\">A primal diet is based on whole, unprocessed foods. It's closely related to other \\\"real food\\\" diets like the Paleo Diet, the Slow-Carb Diet, and the Mediterranean Diet.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">The Primal diet is neither a fad diet nor a weight loss scheme. Rather, it's a way of eating that you can choose to follow for the rest of <a href=\\\"https:\/\/betterme.world\/articles\/one-meal-a-day-diet\/\\\">your life<\/a>.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Do You Eat On The Primal Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The primal diet is a high protein, high-fat way of eating that's also <a href=\\\"https:\/\/betterme.world\/articles\/banting-diet\/\\\">low in carbs<\/a>. It's designed to resemble the diet of early humans.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your diet should include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Organic vegetables: <\/b><span style=\\\"font-weight: 400;\\\">Leafy green vegetables, broccoli, cauliflower, asparagus, mushrooms, peppers, onions<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Fish and shellfish:<\/b><span style=\\\"font-weight: 400;\\\"> Salmon, tuna, trout, sardines, shrimp<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 4 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/\",\"name\":\"Primal Diet Meal Plan: A Beginner's Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg\",\"dateModified\":\"2026-01-16T17:42:39+00:00\",\"description\":\"The primal diet is a return to the way our ancestors ate. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Primal Diet Meal Plan: A Beginner's Guide (2026) - BetterMe","description":"The primal diet is a return to the way our ancestors ate. Find out what to eat on the \u2605 PRIMAL DIET MEAL PLAN \u27a4","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Primal Diet Meal Plan: A Beginner's Guide (2026)","og_description":"The primal diet is a return to the way our ancestors ate. Find out what to eat on the \u2605 PRIMAL DIET MEAL PLAN \u27a4","og_url":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-01-16T17:42:39+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83"},"headline":"Primal Diet Meal Plan: A Beginner&#8217;s Guide (2026)","dateModified":"2026-01-16T17:42:39+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/"},"wordCount":2109,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The word \"primal\" in the context of diets generally refers to eating habits that are based on those of our hunter-gatherer ancestors. The Primal Blueprint, a book by Mark Sisson, is probably the best-known example of this approach (<\/span><a href=\"https:\/\/www.primalblueprint.com\/blogs\/primal-blueprint\/what-is-the-primal-blueprint\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Our ancestors are believed to have had lower rates of obesity, heart disease, and diabetes than we do. They also didn't have access to processed foods, so their diets were naturally higher in protein and fiber and lower in sugar and refined carbs. <\/span><span style=\"font-weight: 400;\">A primal diet is based on whole, unprocessed foods. It's closely related to other \"real food\" diets like the Paleo Diet, the Slow-Carb Diet, and the Mediterranean Diet.\u00a0<\/span><span style=\"font-weight: 400;\">The Primal diet is neither a fad diet nor a weight loss scheme. Rather, it's a way of eating that you can choose to follow for the rest of <a href=\"https:\/\/betterme.world\/articles\/one-meal-a-day-diet\/\">your life<\/a>.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Do You Eat On The Primal Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The primal diet is a high protein, high-fat way of eating that's also <a href=\"https:\/\/betterme.world\/articles\/banting-diet\/\">low in carbs<\/a>. It's designed to resemble the diet of early humans.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your diet should include:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Organic vegetables: <\/b><span style=\"font-weight: 400;\">Leafy green vegetables, broccoli, cauliflower, asparagus, mushrooms, peppers, onions<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and shellfish:<\/b><span style=\"font-weight: 400;\"> Salmon, tuna, trout, sardines, shrimp<\/span><\/li>\r\n \t<li style=\"font-weight: 4 ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/","url":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/","name":"Primal Diet Meal Plan: A Beginner's Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg","dateModified":"2026-01-16T17:42:39+00:00","description":"The primal diet is a return to the way our ancestors ate. Find out what to eat on the \u2605 PRIMAL DIET MEAL PLAN \u27a4","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1924447997.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/primal-diet-meal-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/stage.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Primal Diet Meal Plan: A Beginner&#8217;s Guide (2026)"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44000","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=44000"}],"version-history":[{"count":5,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44000\/revisions"}],"predecessor-version":[{"id":84461,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44000\/revisions\/84461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/44003"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=44000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=44000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=44000"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=44000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}