Primal Pattern® Eating


1. I sleep best

When I eat a snack high in protein and fat 1-2
hours before going to sleep.
When I eat a snack higher in carbohydrates 3-4
hours before going to sleep.

8. I often

add salt to my foods.
find that foods are too salty for my liking.

2. I sleep best if

my dinner is composed of mainly meat with
some vegetables or other carbohydrates.
my dinner is composed mainly of vegetables or
other carbohydrates and a comparatively small
serving of meat.

9. Instinctually, I prefer to eat:

dark meat, such as the chicken or turkey legs
and thighs over the white breast meat.
light meat such as the chicken or turkey breast
over the dark leg and thigh meat.

3. I sleep best and wake up feeling rested

if I don’t eat sweet deserts like cakes, candy or
cookies. If I eat a rich desert that is not overly
sweet, such as high-quality full-fat ice cream, I
tend to sleep okay.
if I occasionally eat a sweet desert before I go
to bed.

10. Which list of fish most appeals to you?

Anchovy, caviar, herring, mussels, sardines,
abalone, clams, crab, crayfish, lobster,
mackerel, octopus, oyster, salmon, scallops,
shrimp, snail, squid, tuna (dark meat)
White fish, catfish, cod, flounder, haddock,
perch, scrod, sole, trout, tuna (white), turbot

4. After vigorous exercise, I feel best when I consume

foods or drinks with higher protein and/or fat
content, such as a high-protein shake.
foods or drinks higher in carbohydrates
(sweeter), such as Gatorade.

11. When eating dairy products, I feel best after eating

Richer, full fat yogurts and cheeses or desserts.
Lighter, low fat yogurts and cheeses or desserts.

5. I do best—maintain mental clarity and a sense of well-being for up to 4 hours after a meal—when I eat

a meat-based meal containing heavier meats
such as chicken legs, roast beef and salmon,
with a smaller portion of carbohydrate.
a carbohydrate-based meal containing
vegetables, bread or rice and a small portion of a
lighter meat such as chicken breast or white fish.

12. With regard to snacking

I tend to do better when I snack between meals
or eat more smaller meals throughout the day.
I tend to last between meals without snacking.

6. If I am tired and consume sugar or sweet foods such as donuts, candy or sweetened drinks without significant amounts of fat or protein

I get a rush of energy, but then I am likely
to crash and feel sluggish.
I feel better and my energy levels are restored
until my next meal.

13. Which describes the way you instinctually prefer to start your day in order to feel your best and to have the most energy?

A large breakfast that includes protein and fat,
such as eggs with sausage or bacon.
A light breakfast such as cereal, fruit, yogurt,
breads and possibly some eggs.

7. Which statement best describes your disposition toward food in general

I love food and live to eat!
I am not fussed over food and I eat to live.

14. Which characteristics best describe you

In general, I digest food well, have an appetite
for proteins, feel good when eating fats or fatty
foods, am more muscular or inclined to gain
muscle and/or strength easily.
I am more lithe of build, prefer light meats and
lower fat foods, am more inclined toward
endurance athletics.