The Weekly Disclaimer:
-> Nothing is scaled. If a recipe calls for two chicken breasts, it will be making between 2-4 servings depending on how big the breasts are. If you want to make more servings than that, just add more protein. Usually there's enough sauce/side stuff to make more protein doable. If it's something like soup or chili, though, scale up some of the other ingredients potentially.
-> Read everything all the way through before you start. Some things require a day of marinade or you have to do things quickly in a certain order. Have everything ready ahead of time!
-> I gather these from all over the internet and from various cookbooks. I write a few of them, but most of them are things I've found elsewhere. If you want a source and it isn't included, let me know and I can probably find it for you.
-> These are all for your consideration. If you don't like something, don't make it! If you want to change a recipe, do it! All I ask is that if you do change something beyond like "I don't like spicy stuff so I left out the pepper", comment and let me know how it turned out. Did you use Pumpkin instead of Butternut? Let me know so I can put it in the recipe that it's a possible change!
-> Everything is more or less paleo, gluten free, and usually dairy free. Some recipes say coconut aminos, some say soy sauce. If you are super strict on paleo or any other diet, please feel free to alter recipes to conform. However, if you're just doing it because you feel better on it, I wouldn't worry about a couple tablespoons of soy sauce in a big meal if you've already got the bottle of soy sauce.
-> If you are trying to lose weight, eating these recipes with veggies ONLY should help you on that path. They are relatively low carb, medium protein, medium fat. If you eat these with rice or noodles or bread, that's fine...but realize that it will inhibit your weightloss. Some people join this list just for the recipes and don't care that they're paleo/primal, and that's fine.
Grocery List
Canned and Jar Goods
☐ 2 Cups Beef Stock or Broth
Dairy
☐ 2/3 cup grated Parmesan cheese
Meat
☐ 6 skinless, boneless chicken breast halves
☐ 2-3 Lb Chuck Roast
☐ 5 pounds whole leg of lamb
Miscellaneous
☐ Cooking fat (bacon fat, butter, tallow, lard, etc.)
Oils and Dressings
☐ 2 tablespoons olive oil
Produce
☐ 1 teaspoon dried basil leaves
☐ 4 Carrots (optional)
☐ 2 tbsp. chives, minced
☐ 4 cloves garlic
☐ 2 tbsp. dill, minced
☐ 1 teaspoon lemon zest
☐ Lime wedges
☐ 1 Onion cut into chunks
☐ 5 Potatoes cut into chunks
☐ 2 tablespoons chopped fresh rosemary
Sauces and Condiments
☐ 1/4 c balsamic vinegar
☐ 3 tbsp. white balsamic vinegar
☐ 2 tablespoons prepared Dijon-style mustard
☐ 1/4 cup honey
☐ 1/3 cup maple syrup
Seafood
☐ 4 salmon filets, 6 oz. each
Snacks
☐ 1 cup almond or coconut flour
Spices and Seasonings
☐ ½ tsp Garlic Powder
☐ ½ tsp Italian Seasoning
☐ ½ tsp Onion Powder
Pot Roast Crock Pot Recipe
Beef, Crockpot
Prep 45 mins Cook 5 hours Makes 5-6 Source Mynaturalfamily.com
Ingredients
2-3 Lb Chuck Roast
5 Potatoes cut into chunks
1 Onion cut into chunks
4 Carrots (optional)
2 Cups Beef Stock or Broth
2 Cups of Water
½ tsp Garlic Powder
½ tsp Onion Powder
½ tsp Italian Seasoning
¼ tsp Salt and Pepper to taste
Directions
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First cut all of the potatoes and onions into large chunks. Using large chunks (about 2 inches square) makes sure they don’t turn to mush in the crock pot.
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First add the Roast to the crock pot, then the potatoes and onions and carrots (if used).
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Then add the seasonings over top.
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Next add the beef stock. The roast should be covered in liquid so add water until it is covered.
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Depending on your crock pot and how fast it cooks will depend on the time. Mine is pretty hot so it took about 5 hours on high. You will know it is done when you put a fork in it and it just falls apart.
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Once it is done remove the roast, potatoes, onions, and carrots from the crock pot and enjoy.
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You can use the juice over your roast or you can make a gravy by putting it on the stove and bringing to a boil while whisking in flour to the desired texture.
Roast Leg of Lamb with Rosemary
Lamb
Prep 15 min Cook 1 hr 20 min Makes 6 to 8 servings Source Allrecipes.com
Ingredients
1/4 cup honey
2 tablespoons prepared Dijon-style mustard
2 tablespoons chopped fresh rosemary
1/4 c balsamic vinegar
1 teaspoon freshly ground black pepper
1 teaspoon lemon zest
3 cloves garlic, minced
5 pounds whole leg of lamb
1 teaspoon coarse sea salt
Directions
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In a small bowl, combine the honey, mustard, rosemary, ground black pepper, vinegar, lemon zest and garlic. Mix well and apply to the lamb. Cover and marinate in the refrigerator overnight.
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Preheat oven to 450 degrees F (230 degrees C).
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Place lamb on a rack in a roasting pan and sprinkle with salt to taste.
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Bake at 450 degrees F (230 degrees C) for 20 minutes, then reduce heat to 400 degrees F (200 degrees C) and roast for 55 to 60 more minutes for medium rare. The internal temperature should be at least 145 degrees F (63 degrees C) when taken with a meat thermometer. Let the roast rest for about 10 minutes before carving.
Maple Salmon With Chives and Dill Recipe
Seafood
Source Paleoleap.com
Ingredients
4 salmon filets, 6 oz. each
2 tbsp. chives, minced
2 tbsp. dill, minced
1/3 cup maple syrup
3 tbsp. white balsamic vinegar
Cooking fat
Lime wedges
Sea salt and freshly ground black pepper
Directions
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Melt some cooking fat in a skillet placed over a medium-high heat.
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Season the fish with sea salt and freshly ground black pepper.
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Cook the fish filets in the skillet, skin side down, for 2 to 3 minutes. Cover and cook for an additional 5 to 6 minutes.
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Add the maple syrup and balsamic vinegar to the skillet and cook for another 2 to 3 minutes, basting the fish continuously with the sauce for the remaining cooking time.
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Sprinkle the minced chives and dill over the filets and serve with lime wedges.
Baked Garlic Parmesan Chicken
Uncategorized
Prep 15 m Cook 30 m Source M.allrecipes.com
Ingredients
2 tablespoons olive oil
1 clove garlic, minced
1 cup almond or coconut flour
2/3 cup grated Parmesan cheese
1 teaspoon dried basil leaves
1/4 teaspoon ground black pepper
6 skinless, boneless chicken breast halves
Directions
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Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
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In a bowl, blend the olive oil and garlic. In a separate bowl, mix the flour, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the flour mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
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Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
Submitted August 01, 2015 at 07:07AM by Lereas http://ift.tt/1UdKhsp primalmealplan
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