RECIPES | theprimalplan

Breakfast

Crustless Egg Bake

Prep: 20 Min Cook Time: 45 Min

Ingredients

1 Large Zucchini- Shredded/Grated
2 Large Carrots-Shredded/Grated
1 Teaspoon Rosemary-Sage Salt (see spice recipes)
12 Eggs- Beaten
1 Tablespoon Coconut oil

*Sweet potatoes can be substituted for carrots or added in addition to*

Instructions

Strain the zucchini with cheese cloth or strainer bag. This helps get a better consistency
Mix zucchini, carrots, rosemary-sage, and eggs together in a large bowl
Grease 9x13 inch baking dish and pour the egg mixture into the pan. For a swirled effect, use a fork to create a circular pattern before baking.
Bake for approximately 45 minutes or until the edges are brown. The quiche will puff up while baking and then deflate when removed from oven
Add your favorite toppings!

Zucchini Pancakes

Prep: 10 Min Cook Time: 20 Min

Ingredients

3 Eggs

1 Tablespoon coconut flour

Pepper to taste- small amount of salt if necessary

2 Cups shredded zucchini- use food processor or by hand

Coconut oil for pan frying

Instructions

Beat the eggs with the coconut flour, salt, and black pepper.
Mix in the shredded zucchini until well combined
Add coconut oil to large skillet over medium-low heat.
Spoon the mixture into the skillet in “cakes” that are about 4-6 inches in diameter.
Cook until they hold together, flipping once as you would a standard pancakes

Pumpkin Pancakes

Prep: 10 Min Cook Time: 20 Min

Ingredients

4 eggs
½ cup canned pumpkin
1 teaspoon pure vanilla extract
2 tablespoons pure maple syrup (optional)
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
¼ teaspoon baking soda
2 tablespoons butter or coconut oil (plus extra for pan frying)

Instructions

Whisk eggs, canned pumpkin, pure vanilla extract, and pure maple syrup together
Sift the pumpkin pie spice, cinnamon, and baking soda i
to the wet ingredients
Melt 2 tablespoons of butter in a arge skillet over medium heat then mix the butter into the batter.
Grease the skillet and spoon batter into skillet to make pancake

Spaghetti Squash Quiche

Prep: 30 Min Cook Time: 30 Min

Ingredients

1 medium spaghetti squash (2 pounds), cut in half lengthwise
¾ pound pork breakfast sausage
6 eggs, whisked
½ tablespoon dried parsley
½ tablespoon dried basil
salt and pepper, to taste
handful of sliced mushrooms
coconut oil, to grease pie plate

Instructions

Preheat oven to 400 degrees
Place spaghetti squash cut side down on a baking sheet.
Bake squash for 20-25 minutes or until you can press on the outside of the squash and it gives a bit.
Once spaghetti squash is done cooking, remove from oven, scoop out the seeds and excess strings and let cool while you finish the rest of the quiche.
Once spaghetti squash is cooled, use a fork to remove the threads.
Turn oven down to 350 degrees.
Place breakfast sausage in a medium pan over medium heat.
Break up and cook until there is no pink left. Remove from heat and drain any excess fat, if needed.
Whisk together eggs, parsley, basil, salt and pepper in a bowl.
Pull out a pie plate and grease thoroughly with coconut oil.
Add all the spaghetti squash threads to the pie plate and press down into the plate and up onto the sides.
Try to make it even throughout.
Pour the eggs into the plate, then add the crumbled sausage, on top with sliced mushrooms.
Place in oven to bake for 30-35 minutes at 350 degrees or until eggs are cooked through in the middle.

Entrees

Creamy Chicken Casserole

Prep: 20 Min Cook Time: 20 Min

Ingredients

1.5-2lbs chicken thighs, excess fat removed, diced
5 medium heads of broccoli, stems removed, chopped into florets
1 head of cauliflower, stem removed, chopped into florets
1 container of sliced mushrooms
1 yellow onion, diced
1 garlic clove minced
1 cup vegetable broth
2 (14oz) cans of coconut milk
2 teaspoons garlic powder
½ teaspoon smoked paprika
½ teaspoon cayenne pepper
salt and pepper to taste
2 tablespoons olive oil (or other fat)

Instructions

Preheat oven to 400 degrees.
Place your cauliflower and broccoli florets in a 9×12 glass baking dish.
Pour your olive oil on top of the florets and salt and pepper, as well.
Mix around to coat the florets.
Bake for 15-18 minutes or until your broccoli and cauliflower have a slightly darker color to them.
While your florets are cooking, place a large skillet over high heat and add your bacon fat.
Once skillet is very hot, add your chicken. You want your skillet to be very hot so you will get a nice sear to your chicken.
Salt and pepper your chicken while it cooks in your pan.
Cook on both sides for 4-5 minutes, depending on how small you diced your chicken.
Once chicken is ALMOST cooked through, remove from pan and place either on a plate or directly into your baking dish with your florets if that has come out of the oven.
Now add your minced garlic directly to your pan that is placed under medium heat now.
Then add your diced onions in. Cook until translucent.
Add your coconut milk and vegetable broth, as well as your garlic powder, smoked paprika, cayenne pepper, and a bit of salt and pepper and mix well.
Once it is all thoroughly combined, pour directly onto your chicken, broccoli, and cauliflower dish.
Now toss in your mushrooms.
Add in a bit more salt and pepper.
Mix it all together Bake for 20-22 minutes.
Let cool to help the sauce thicken.

Lemon and Artichoke Chicken

Prep: 10 Min Cook Time: 50 Min

Ingredients

4 Tablespoons coconut oil
2 Shallots or ¼ onion sliced
2 Cups artichoke hearts
Juice of 2 lemons
2lbs chicken
Black pepper to taste

Instructions

Melt 2 tablespoons coconut oil over medium heat
Add shallots/onions and sauté until translucent
Add artichoke hearts and lemon juice
Place chicken in skillet and top with remaining coconut oil
Place entire skillet in oven for about 45 minutes or until chicken reaches internal temp of 165 degrees

Stuffed Cabbage Rolls

Prep: 30 Min Cook Time: 45 Min

*Good topped with meat sauce

Ingredients

1 Head savoy cabbage leaves- separated carefully to remain intact
1 Cup grated or shredded cauliflower
Pepper to taste
1 lb ground meat
1-2 cloves garlic grated or finely diced
½ onion finely diced
1 teaspoon dried rosemary
1 32oz can crushed or diced tomatoes
1 cup meat sauce (recipe below)

Instructions

Preheat oven to 350
Fill large pot with 2 inches of water or use steamer basket if you have one
Steam cabbage leaves until soft then set aside to let cool
While cabbage is steaming, sauté cauliflower over medium heat for a few minutes until slightly softened and add black pepper to tate
In large mixing bowl, combine meat, cooked cauliflower, garlic, onion, rosemary, and salt and pepper until mixed well
Fill one end of a cabbage leaf at a time with 1/3 cup to ¼ cup of mixture and roll like a burrito- fold sides in as your roll
Place rolls into oven safe dish with sides down
Top with meat sauce and tomatoes
Cover dish with lid or foil and bake for 45 minutes or until meat is cooked all the way through

Grilled Pineapple Burgers with Avocado Cream

Prep: 20 Min Cook Time: 15 Min

Ingredients

1lb Grass Fed Ground Beef
1 pineapple, cored and sliced
1 yellow onion, sliced thin
1 tablespoon chipotle chili powder
2 garlic cloves, minced
½ teaspoon onion powder
½ teaspoon coarse sea salt
½ teaspoon black pepper

For the cream:

2 avocados
Sea Salt to taste
juice of ½ lemon

Instructions

Light your grill/ Heat Skillet
Slice pineapple and onion
Place meat in a bowl, add seasonings and mix thoroughly.
Make burger patties and flatten them out a bit.
Place onions, burgers, and pineapple on the grill at the same time. Try not to place pineapple over direct flame because it can burn pretty easily
Flip when grill marks become present, after about 5 minutes and cook about the same amount of time on the other side of until burgers are cooked to preference and pineapple is a bit charred and soft.
While the ingredients are on the grill, make your avocado cream
Cut avocados in half, remove the seed, then scoop out the insides and place in your food processor.
Turn food processor on and let the avocado begin to break down.
After about a minute, while your food processor is still running, add the rest of the ingredients for the avocado cream and keep pureeing until smooth: about 1-2 minutes.
Place a burger down, top it with pineapple, then a grilled onion, and then a dollop of avocado cream on top

Buffalo Chicken Lettuce Wraps

Prep: 10 Min Cook Time: 5-10 Min

Ingredients

1 lb boneless skinless chicken
2 Teaspoons chili powder
½ Teaspoon garlic powder
½ Teaspoon onion powder
Black pepper to taste
2 Tablespoons coconut oil
1 head of butter lettuce (or other variety)1 Avocado sliced
½ cup tomatoes diced
2 Tablespoons chopped green onions

Instructions

Slice chicken into ¼ inch strips
Toss chicken in mixing bowl with chipotle powder, garlic powder, onion powder, sea salt, and black pepper
Melt coconut oil in a skillet over medium heat and add in chicken
Cook for about 5-10 minutes- turning occasionally until chicken is cooked all the way through
Serve in lettuce cups with tomato, onions, and avocado

Garlic Flank Steak with Peppers and Onions

Prep: 20 Min Cook Time: 10-15 Min

Ingredients

3 Cloves garlic- grated or finely minced
1 1/2 – 2 Lbs flank steak
Black pepper to tate
1 tablespoon coconut oil
1 onion diced into ½ inch pieces
1 bell pepper diced into ½ inch pieces

Instructions

Preheat grill or skillet to medium high heat
Massage garlic into steak and season liberally with pepper
Cook 5 minutes per side or until cooked
Sauté peppers and onion until soft
Slice steak and serve over onions and peppers

Italian Style Stuffed Peppers

Prep: 20 Min Cook Time: 25-35 Min

Ingredients

2 Bell peppers
1 Tablespoon coconut oil
½ Large onion diced
Pepper to taste
4 cloves garlic- pressed or chopped
½ cup diced tomatoes
1 lb ground meat
6 fresh basil leaves, finely chopped
Extra basil leaves for garnish

Instructions

Preheat oven to 375
Place bell pepper halves face down for 10-15 minutes
While peppers are cooking, heat oil in large skillet over medium high heat
Sauté the onions, add pepper to taste and cook until translucent
Add tomatoes and garlic to onions and simmer about 2 minutes
Add the meat and chopped basil and cook until fully done- add any more seasoning as desired
Remove peppers from the oven and spoon in meat mixture
You can either eat them, or place them back into oven

Portabello Pizza

(can also use sliced eggplant)

Ingredients

Portabello Mushrooms
Tomato (diced)
Olive oil
Spinach
Basil
2 tbsp pizza seasoning (recipe below)Shredded Chicken or any other meat
Favorite pizza toppings

Instructions

Preheat oven 350
Clean and de-stem mushrooms
Brush with olive oil and place on cookie sheet covered with parchment paper
Place tomatoes and seasoning on mushrooms
Add additional toppings
Bake at 350 for about 15 minutes

Bruchetta Chicken with Zucchini Pasta

*Spaghetti Squash also works well instead of zucchini

Ingredients

Bruschetta (Make this part ahead of time if you can to let flavors combine)

3 large heirloom or garden grown tomatoes, chopped
About 15 fresh basil leaves, chiffonade (cut into long strips)
2-3 garlic cloves, peeled & finely chopped
3 Tbsp Extra-virgin olive oil
1 Tbsp Balsalmic Vinegar

Instructions

Combine chopped tomato, basil leaved and peeled garlic into bowl
Drizzle with olive oil and balsamic vinegar to taste
Gently mix together to combine flavors

Grilled Chicken Breast

4 Chicken Breasts
Juice and zest from one lemon
1 garlic clove, crushed
3 Tbsp fresh basil finely chopped
Pepper to Taste
Walnut Oil

Instructions

Marinade chicken in ingredients from 30min to 24 hours
Grill or cook until no longer pink in middle

Zucchini Noodles

4 Medium to Large Zucchini

1 tsp coconut oil

Garlic Powder Olive Oil

Instructions

Slice zucchini thinly- may use vegetable peeler
Sautee zucchini in olive oil until warmed through for about 2 minutes. This should be al dente, not overcooked
Season with garlic powder

Beef and Mixed Veggie Stir Fry

Ingredients

1 lb steak
2 Tablespoons coconut oil
1 cup red onion, julienned
1 cup broccoli, chopped
2 cups bell peppers, julienned(or 4 cups of vegetables of your choice)
2 Tablespoons green onions

Stir fry Sauce

2 Tablespoons coconut aminos
2 Tablespoons warm water
2 Cloves garlic, finely chopped or grated
1/4 – ½ teaspoon ginger- finely grated or chopped

Instructions

Cut steak into 4 inch long sections and ¼ inch wide
Melt coconut oil over medium high heat and brown steak on both sides then remove from skillet
Place vegetables in skillet and cook for about 5 minutes
While the vegetables are cooking, combine sauce ingredients and mix well
Add meat and sauce to pan and heat through for about 2 minutes

Portabello Turkey Burgers

Ingredients

1 Tomato, sliced
1 lb Ground Turkey, or ground beef
1 Onion, sliced thickly
4 oz Portobello Mushroom Cap, gills removed
1/2 head Lettuce, Romaine
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Black Pepper

Instructions

Preheat grill to high heat
Rinse and slice vegetables (slice tomato to 1/8 inch thick and onion to about ¼ inch).
Place turkey in a medium-sized mixing bowl and combine with seasoning ingredients.
Mix until the spices are evenly distributed.
Form turkey into patties
Grill turkey burgers on high for approximately 5 minutes per side, flipping once.
Grill the onion and portobello caps on high for 3–4 minutes.
Serve the burger atop the portobello cap with lettuce, onion, and tomato

Seasoning Combinations

Taco Seasoning

Ingredients

2 Tablespoons chili powder
1-1/2 Tablespoons cumin
1-1/2 Tablespoons paprika
1 Tablespoons onion powder
1 Tablespoons garlic powder
2 Teaspoons oregano
1/2 tsp red pepper flakes

Instructions

Just put everything in a container and shake to combine!
To make taco meat, mix 3 T of the mixture with 1 lb of ground meat. Brown the meat, add the seasonings and 1/4 cup of water, and simmer for 5 minutes

Pizza Seasoning

Ingredients

4 Teaspoons dried parsley
1 Teaspoons Italian seasoning
2 Teaspoons ground pepper
2 Teaspoons garlic powder
2 Teaspoons paprika
3 Teaspoons salt

Smoky Spice Blend

Ingredients

1 Tablespoon chipotle powder
1 Tablespoon smoked paprika
1 Tablespoon onion powder
½ Teaspoon cinnamon
½ Tablespoon black pepper

Chorizo Spice Blend

Ingredients

2 Tablespoons chipotle powder
1 Tablespoon smoked paprika
1 Tablespoon onion powder
1 Tablespoon garlic powder
1 Teaspoon black pepper

Curry Spice Blend

Ingredients

1 Tablespoon curry powder
1 Tablespoon onion powder
1 Tablespoon paprika
½ Tablespoon cinnamon

Sauces

Mayonase

Ingredients

2 eggs
2 cups light tasting olive oil or walnut oil

Instructions

Add eggs to blender and mix well
Leave blender running and slowly add oil (Be patient, this takes a while!)
When mixture begins to thicken add cayenne pepper or other seasonings to make a great sauce!
Dill, basil, cilantro, garlic, or onion are all great in this!

Pesto Sauce

Ingredients

2 oz fresh basil leaves (about 1 cup packed full)
1/4 cup raw pumpkin seeds
1/4 cup raw cashews
2 Tbs lemon juice
1/2 tsp coconut aminos
2 cloves garlic
dash cayenne pepper
1/2 cup olive oil

Instructions

Put all ingredients into a food processor and blend into a smooth paste (stop several times and scrape the sides of the bowl down to get an even texture).
Add more or less olive oil to reach desired consistency

Meat Sauce

Ingredients

Prep: 10 min Cook time: 20 min

Ingredients

1 pound ground chicken
1 pound bulk pork mild italian sausage
1 yellow bell pepper, diced
1 red bell pepper, diced
1 yellow onion, diced
2 (14 ounce ) cans of tomato sauce
3 garlic cloves, minced
1 teaspoon garlic powder
1 teaspoon cayenne pepper
½ teaspoon dried oregano
½ teaspoon dried parsley
½ teaspoon dried thyme
¼ teaspoon red pepper flakes
½ cup fresh basil, finely chopped
salt and pepper, to taste
1-2 tablespoons fat of choice

Instructions

Heat up a large saucepan over medium heat, add a couple tablespoons of fat of choice then add minced garlic cloves, the bell peppers and onion along with a little salt and pepper to the pan.
Move vegetables around until onions become translucent.
Add ground chicken and bulk italian sausage to the saucepan and break up the meat.
When meat has begun to cook through, add the spices.
When meat is almost done cooking, pour in the two cans of tomato sauce.S
alt and pepper once more, then reduce heat and let simmer for 5-7 minutes.
When all the flavors are well mixed, add the chopped fresh basil, mix well, and serve!
Put on mushrooms, brussel sprouts, spaghetti squash, eggs, acorn squash, or anything else you can think of!

Pineapple or Mango Teriyaki

Prep: 15 Min Cook Time: 15 Min

Ingredients

½ cup water
1 Cup Chopped Pineapple or Mango
¼ Teaspoon ground ginger
¼ teaspoon garlic powder
1 Tablespoon coconut aminos
1 Tablespoon cold pressed sesame oil
1 Teaspoon white or black sesame seeds as garnish

Instructions

In a small sauce pan, simmer the water, pineapple, ginger, garlic powder, and coconut aminos over medium low heat for about 10 minutes or until the liquid reduces a bit and the pineapple is cooked through
Place the cooked pineapple mixture in a blender and blend until smooth.
Add the sesame oil at the very end and pulse the blender a couple of times to mix it in.
Garnish with sesame seeds

Alfredo Sauce

Ingredients

1 head of cauliflower, cut into florets
8 cloves of garlic, minced
¼ coconut oil
4 cups chicken stock
white pepper, to taste

Instructions

Put the cauliflower florets and chicken stock in a large pot. Bring to a boil.
Reduce heat, cover and let cook for 10-15 minutes or until tender.
Meanwhile, put the oil in a skillet over medium low heat and let melt.
Once melted, add the garlic cloves to the skillet and cook for 2 minutes or until softened and fragrant. Set aside.
Once the cauliflower is tender, do not drain the chicken stock. Instead, transfer the cauliflower to a blender or food processor using a slotted spoon.
Add to the blender/food processor 1½ cups of the chicken stock, the garlic/oil, and pepper
Process for a few minutes until sauce is completely smooth and creamy.

Sides

“No Potato” Salad

Ingredients

2 heads of cauliflower
1 dozen eggs, hard-boiled and diced
1/2 a medium sized red onion, finely diced
6-8 celery stalks, finely diced
A lot of dill pickles, diced
About 1 1/2 cups of Paleo Mayo with 2 tablespoons of dried dill and 1 teaspoon of crushed garlic added.
About 1 teaspoon of yellow mustard
Black pepper to taste

Instructions

Cut cauliflower into large florets
Steam Cauliflower for about 7-10 minutes until tender, not mushy
Rinse cauliflower under cold water to stop the cooking process and drain
Place cauliflower into large bowl with other ingredients and mix in dill mayo

**This makes a large serving and could be cut in half**

Cilantro Cauliflower Rice

Prep: 10 Min Cook Time: 20-30 Min

Ingredients

1 Head cauliflower
1 Tablespoon coconut oil
Black pepper to taste
¼ cup cilantro- finely chopped

Instructions

Remove stems from cauliflower and chop into large chunks
Shred cauliflower using block grater or food processor
In a skillet over medium heat melt coconut oil and place shredded cauliflower in skillet
Add pepper to taste
Sauté for about 5 minutes or until it becomes translucent
Place cauliflower into serving bowl and mix with cilantro

Roasted Garlic Cauliflower Mashed "Potatoes"

Ingredients

1 head of cauliflower
1 head of garlic
1 tablespoon olive oil
2-3 tablespoons canned coconut milk
Pepper to taste

Instructions

Preheat oven to 400 degrees.
Chop up your cauliflower into smaller florets and place in a large baking dish to roast.
You’ll also need to roast your garlic, so cut off the end of your head of garlic to show the clover. Sprinkle a bit of olive oil on the head of garlic then wrap foil around it.
Place your cauliflower and foil packet in the oven to bake for about 30-35 minutes.
Once everything is roasted away, remove from oven.
Place roasted cauliflower in food processor along with roasted garlic cloves.
To get the cloves from the head of garlic, just squeeze them out or use a fork to pull them out.
Turn food processor on, pulse until garlic and cauliflower begin to become a paste, then add olive oil and coconut milk to help form your preferred texture. If you want it a bit smoother, add a little more coconut milk
Add salt and pepper to taste

*Cauliflower can be steamed instead of roasted*

Creamy Cauliflower Hummus

Prep: 15 min

Ingredients

4 Cups steamed cauliflower
2 Tablespoons tahini (sesame paste)
¼ cup plus 1 tablespoon extra virgin olive oil
Lemon- juice and zest for garnish
Pinch of cumin
Pepper to taste
Pinch of paprika- optional as garnish

Instructions

Combine cauliflower, tahini, olive oil, lemon juice, and cumin in blender until smooth
Serve with vegetables of choice

Cauliflower and Artichoke Soup

Ingredients

2 cups cauliflower, cut into florets
1-2 cups vegetable stock (depending how thin or thick you want the soup)
½ cup artichoke hearts (I bought canned artichoke hearts)
1 tablespoon fresh basil, minced
salt and pepper, to taste

*You can add chicken with black pepper and garlic and its delicious!* *Great without artichoke hearts if you don’t care for them*

Instructions

Steam 2 cups of cauliflower florets until soft.
Place cauliflower in blender along with vegetable stock and puree until smooth
Add artichoke hearts, basil, and and a bit of salt and pepper.
Puree once more to incorporate all ingredients.

Summer Squash Caprese Noodle Salad

Prep: 30 Min Cook Time: -

Ingredients

4-6 zucchini/ yellow squash julienned
1 cup tomatoes – diced
¼ cup basil- thinly sliced
1 clove garlic- grated or finely chopped
¼ cup extra virgin olive oil
Black pepper to taste

Instructions

Chop ends off zucchini and peel with vegetable peeler to make noodles
Combine tomatoes, basil, garlic, extra virgin olive oil, and pepper into large mixing bowl
Toss the squash with tomateo mixture

*You can steam the squash for about 2 minutes and then allow to drain for 10 minutes to have cooked “noodles”*