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.
Notes for this week
- Put in a breakfast casserole, but why not have it for dinner? All kinds of good stuff in there.
- The Brussels sprouts salad originally was a side dish, but I added the meat to the recipe. Make it as a side dish for a picnic some time without the meat!
- Let me know if there's anything you've really liked (or really hated) so I can make some notes in my recipes about things to repeat or not repeat.
Grocery List
Beverages
☐ 2-3 tablespoons apple cider (not vinegar, just regular apple cider! for sweetness!)
Dairy
☐ 10 eggs, whisked
☐ 1 cup grated Parmesan cheese (Asiago or Gruyere are also good)
Meat
☐ 6 slices cooked bacon, crumbled or chopped
☐ 1½ pound breakfast sausage
☐ ½ cup chicken or beef broth
☐ Chicken breasts or steaks for topping
☐ 2 lbs. boneless, skinless chicken thighs (or breasts), chopped into 1 inch pieces
☐ 2-3lb sirloin steak (I bought it because it was on sale–buy whatever beef is cheap)
Miscellaneous
☐ 2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted
☐ juice of one orange
Oils and Dressings
☐ ½ cup olive oil
☐ 1/4 cup extra virgin olive oil
Produce
☐ 4 dozen brussels sprouts
☐ juice of one lemon
☐ 2 Tbsp. fresh squeezed lemon juice
☐ 1-2 large yellow onions, sliced
☐ ½ yellow onion, diced
☐ ¼ teaspoon white pepper
☐ 1 large sweet potato or yam, diced
☐ 1 shallot, minced
☐ 2 cups chopped spinach
Snacks
☐ 1 cup almonds
Spices and Seasonings
☐ 1/2 tsp. allspice
☐ 1/8 tsp. cayenne pepper
☐ ¼ teaspoon chili powder
☐ 1/4 tsp. cinnamon
☐ 2 tsp. cumin
☐ 2 teaspoons garlic powder
☐ 1/4 tsp. fresh ground black pepper
☐ 1/2 tsp. onion powder
☐ 2 1/2 tsps paprika
☐ ½ teaspoon salt and pepper to taste
☐ 1 tsp sea salt
☐ 1/4 tsp. dried thyme
☐ 1 tsp. turmeric
Bacon and Brussels Sprout Salad
Side Dish
Makes 8-10 Source Pinchofyum.com
Ingredients
juice of one lemon
juice of one orange
2-3 tablespoons apple cider (not vinegar, just regular apple cider! for sweetness!)
1 shallot, minced
½ cup olive oil
½ teaspoon salt and pepper to taste
4 dozen brussels sprouts
1 cup almonds
6 slices cooked bacon, crumbled or chopped
1 cup grated Parmesan cheese (Asiago or Gruyere are also good)
Chicken breasts or steaks for topping
Directions
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Combine the lemon juice, orange juice, apple cider, and shallots in a small bowl. Add the olive oil in a steady stream and whisk for a minute or two, until it becomes creamy-looking.
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Slice the brussels sprouts with a mandoline, taking care of your fingers! and slicing them as thin as possible. This works best when you hold the stem, slice from the top, and stop with a little bit left at the bottom, discarding the remaining bottom stem part since it's not very leafy anyway. The thinner the shreds, the better the salad! Toss the shreds and loosen them with your fingers to they separate and fluff a little bit.
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Pulse the almonds in a food processor until finely chopped.
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Toss the brussels sprouts, almonds, bacon, cheese, and dressing together.
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Grill chicken/steaks and top on to salad.
Easy Shredded Beef
Beef
Source Paleomg.com
Ingredients
2-3lb sirloin steak (I bought it because it was on sale–buy whatever beef is cheap)
1-2 large yellow onions, sliced
½ cup chicken or beef broth
1 teaspoon salt
1 teaspoon garlic powder
½ teaspoon paprika
½ teaspoon black pepper
¼ teaspoon white pepper
¼ teaspoon chili powder
Directions
-
Pull out crock pot.
-
Put meat in pot.
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Put broth in pot.
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Put onions on top of meat.
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Put spices on top of meat and onions.
-
Cover.
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Put crock pot on low for 8-10 hours
-
Take 2 forks and shred that b*tch.
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Eat it like you mean it.
Chicken Shawarma
Chicken
Prep 15 Cook 2:15 Makes 2-4 Source http://ift.tt/1CvtEOP
Ingredients
2 lbs. boneless, skinless chicken thighs (or breasts), chopped into 1 inch pieces
1/4 cup extra virgin olive oil
2 Tbsp. fresh squeezed lemon juice
1/2 tsp. sea salt
1/4 tsp. fresh ground black pepper
1/4 tsp. dried thyme
2 tsp. paprika
2 tsp. cumin
1 tsp. turmeric
1/2 tsp. allspice
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. cinnamon
1/8 tsp. cayenne pepper
Directions
-
Prepare the chicken and place in a large resealable plastic bag.
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Combine the remaining ingredients in a small mixing bowl and stir to combine. Pour the marinade over the chicken and toss to thoroughly coat. Place the plastic bag in the refrigerator and allow to marinate for at least 2 hours or overnight.
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Heat the grill. Skewer the chicken on soaked bamboo skewers and grill for about 15 minutes or until cooked through, turning once or twice while grilling.
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Remove chicken from the skewers and serve with zucchini hummus (optional).
Easy Breakfast Casserole
Side Dish
Prep 25 mins Cook 25 mins Makes 5-6 Source Paleomg.com
Ingredients
2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted
1 large sweet potato or yam, diced
½ teaspoon fine sea salt
1½ pound breakfast sausage
½ yellow onion, diced
2 cups chopped spinach
10 eggs, whisked
½ teaspoon salt
½ teaspoon garlic powder
Directions
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Preheat oven to 400 degrees. Grease a 9×12 baking dish.
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Toss diced sweet potatoes in fat and sprinkle with salt
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Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft.
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While sweet potatoes are cooking, place a large Sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in meat.
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Place meat mixture in baking dish, add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combine.
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Place in oven and bake for 25-30 minutes, until eggs are set in the middle.
Submitted July 18, 2015 at 10:55PM by Lereas http://ift.tt/1OmEcGH primalmealplan
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