Love&Primal:7DaysofDinners

PlannerandShoppingList
LeonardandSarahScriven www.loveandprimal.com

CONTENTS
Introduction ....................................................................................................................................................4 7 Days of Dinners and Shopping List................................................................................................................5 Dinner1, 552.1 calories 1 serving Chicken Stir-Fry 2 links Sausage ................................................................5 Dinner2, 409.3 calories 1 serving BBQ Pork Fingers 2 servings Herb roasted carrots with mustard .................5 Dinner3, 504.4 calories 1 serving Caramelized onion frittata 1 cup (8 fl oz) Nonfat yogurt.............................5 Dinner4, 536.8 calories 1 serving Spicy tuna salad 1 cup, halves Strawberries ................................................6 Dinner5, 445.9 calories 1 serving Chicken Stir-Fry 2 scoops Mashed Cauliflower ...........................................6 Dinner6, 491.9 calories 2 servings Broccoli Cheddar Quiche 12 oz Nonfat greek yogurt .................................7 Dinner7, 459.8 calories 2 servings BBQ Pork Fingers 18 spears Roasted asparagus ........................................7 BonusDinner, 467.9 calories 1 serving Peppered steaks with blue cheese 1 large (3-1/4" dia) Apples .............7 ShoppingList ......................................................................................................................................................8

All contents copyright 2013 by Love and Primal. All rights reserved worldwide. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher. Love & Primal: 7 Days of Dinners Limit of Liability and Disclaimer of Warranty: We have used best efforts in preparing this book, and the information provided herein is provided as is. We make no representation or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for any particular purpose. All material in this book is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

INTRODUCTION
Meal planning is an important aspect of a healthy lifestyle. It is also quite helpful when cooking for an entire family and staying within a budget. With a little effort up front, meal planning saves times in the kitchen. The following is 7 days of dinners that are designed to be easily prepared for 2-6 people. Feel free to adjust and substitute as needed to meet your specific needs. These dinners will give you a very good example of what Primal eating looks like. We think you will be surprised at the variety, taste, and satisfaction each meal brings. Enjoy!

7 DAYS OF DINNERS AND SHOPPING LIST

Meal

Recipes

Directions

DINNER 1 ,

552.1 CALORIES 1 SERVING CHICKEN STIR-FRY 2 LINKS SAUSAGE

ChickenStirFry (makes4serving) 0.25tspCayennepepper 2breast,boneandskinremovedChicken breast 0.25cupChickenstock 1cupAsparagus 1cupchoppedBroccoli 1tspGinger 2cupslicedMushrooms 1mediumBabycarrots 1extralargeEgg

Heatthechickenstockorbrothinanonstick wokovermediumhighheat.Cutthechicken intostripsorchunksandaddtothewok(or anyotherproteinchoicelamb,beef,or shrimp).Cookuntilalmostdone.Addthe vegetables,cayennepepperandginger,cook untiltender.Separately,quicklyscramblethe eggandthenitmixthroughthestirfry thoroughly.Breakcookedsausageupand addtomixture.Servehot.

DINNER 2 ,

409.3 CALORIES 1 SERVING BBQ PORK FINGERS 2 SERVINGS HERB ROASTED CARROTS WITH MUSTARD

BBQPorkFingers (makes6serving) 2tbspOriginalBBQSauce 4tbspAppleCiderVinegar 1lbPorkLoin(CountryStyleRibs,LeanOnly)

Preheatovento400F(200C).Cutribsin half,makingporkfingers.Placeporkfingers inanovenproofdishandbakeinovenfor20 minutes.MixtogetherthoroughlyBBQsauce andvinegar.Coatribswithsauceand continuetobakefor10moreminutes.

Herbroastedcarrotswithmustard (makes4serving) 4cupchoppedCarrots 2tablespoonOliveoil 1dashSalt 1dashPepper 1tbspButter 0.5tbspParsley 2tspDijonmustard 0.5tbspDillweed

Heattheovento450Fandarrangearackin themiddle.Placethecarrotsonabaking sheet,drizzlewiththeoil,seasonwithsalt andpepper,andtosstoevenlycoat.Roast, shakingthepanoccasionally,untilaknife easilypiercesthecarrots,about10to15 minutes.(Smallercarrotswillcookinless time.)Removefromtheovenandsetaside whileyoupreparetheherbedmustard butter.Meltthebutterinalargefryingpan overmediumheatuntilfoaming.Addthe mustardandstirtocombine.Addtheroasted carrotsandchoppedherbsandtosstocoat thecarrotsinthebuttermixture.Seasonwith saltandpepperasneeded.

DINNER 3 ,

504.4 CALORIES 1 SERVING CARAMELIZED ONION FRITTATA

Caramelizedonionfrittata (makes4serving) 6extralargeEgg 2link,4/lbItaliansausage 2medium(21/2"dia)Onions

Preheatovento350F.Whiskeggsandthinly slicetheonions.CookItaliansausageina largeskilletovermediumheatuntilcooked through.Useawoodenspoontobreakup thesausagewhileitcooks.Greaseaglass

1 CUP (8 FL OZ) NONFAT 4dashSalt 4dashPepper YOGURT

1tbspCoconutoil

bakingdishwiththecoconutoil.Placeyour Italiansausageinthedish.Whilepanisstill hotandovermediumheat,addyoursliced onionstotheItaliansausagegrease.Cooking downforabout810minutes,continuously stirringonionstopreventburning.Whilethe onionsarecaramelizing,mixinyoureggs withtheItaliansausageinyourbakingdish. Onceyouronionsarecaramelized,placethe onionsontopthroughoutthebakingdish, coveringalltheeggsandItaliansausage. Bakefor1013minutesoruntilyoureggsare completelycookedthroughinthemiddle.

DINNER 4 ,

536.8 CALORIES 1 SERVING SPICY TUNA SALAD 1 CUP, STRAWBERRY HALVES

Spicytunasalad (makes2serving) 2canTuna 20oliveOlives 0.5cup,choppedScallions 1pepperJalapenopeppers 3tbsp,drainedCapers 0.5tspCayennepepper 0.4cupLemonjuice 1tablespoonOliveoil 1head(5"dia)Lettuce 1fruitAvocados

Anykindoflettuceormixedgreenscan replacethebutterlettuce.Chopolives,finely chopthejalapeno,anddicethelettuce. Combinealloftheingredientsexceptforthe lettuceandavocado,andthenserveover lettuce.Sliceavocadoandserveontop.

DINNER 5 ,

445.9 CALORIES 1 SERVING CHICKEN STIR-FRY 2 SCOOPS MASHED CAULIFLOWER

ChickenStirFry (makes4serving) 0.25tspCayennepepper 2breast,boneandskinremovedChicken breast 0.25cupChickenstock 1cupAsparagus 1cupchoppedBroccoli 1tspGinger 2cupslicedMushrooms 1mediumBabycarrots 1extralargeEgg

Heatthechickenstockorbrothinanonstick wokovermediumhighheat.Cutthechicken intostripsorchunksandaddtothewok(or anyotherproteinchoicelamb,beef,or shrimp).Cookuntilalmostdone.Addthe vegetables,cayennepepperandginger,cook untiltender.Separately,quicklyscramblethe eggandthenitmixthroughthestirfry thoroughly.Servehot. Canbeservedoverthemashedcauliflower.

MashedCauliflower (makes4scoop) 1.6package(10oz)Cauliflower 1cloveGarlic 1.5tbspCoconutoil 0.5cupCoconutmilk 2tbspChives 1dashSalt

Cookthecaulifloweraccordingtothe packagedirectionsuntilit'sverysoft,butnot waterlogged.Drainthewaterfromthe cauliflowerandplacethefloretsinthefood processor.Inamicrowavesafebowlorsmall saucepan,heatthegarlic,coconutoil, coconutmilk,salt,andpepperforabout1 minute.Pureethecauliflowerinthebowlofa foodprocessor,scrapingdownthedies.Add

1dashPepper

thecoconutmilktotheprocessor,alongwith 1tablespoonchives.Processabout10 seconds.Tasteandadjustseasonings. Sprinklewithremainingchivesbefore serving.

DINNER 6 ,

491.9 CALORIES 2 SERVINGS BROCCOLI CHEDDAR QUICHE 12 OZ NONFAT GREEK YOGURT

BroccoliCheddarCrustlessQuiche (makes8serving) 0.5cup,shreddedCheddarcheese 2dashPepper 0.5cupBroccoli 4slicescookedbacon 3extralargeEgg 1.5cupHalfandhalfcream

Preheatovento375F(180C).Ina9" bakingdishlayercrumbledbacon,cheddar cheeseandbroccoli,endingwithcheese. Sprinklewithpepper.Combineeggsandhalf andhalfandpourovereggsandbroccoli. Bakeuntilgoldenbrown,untilasilverknife inserted1"fromtheedgeofcomesoutclean.

DINNER 7 ,

459.8 CALORIES 2 SERVINGS BBQ PORK FINGERS 18 SPEARS ROASTED ASPARAGUS

BBQPorkFingers (makes6serving) 2tbspOriginalBBQSauce 4tbspAppleCiderVinegar 1lbPorkLoin(CountryStyleRibs,LeanOnly)

Preheatovento400F(200C).Cutribsin half,makingporkfingers.Placeporkfingers inanovenproofdishandbakeinovenfor20 minutes.MixtogetherthoroughlyBBQsauce andvinegar.Coatribswithsauceand continuetobakefor10moreminutes.

Roastedasparagus Preheatovento425F.Cutoffthewoody bottompartoftheasparagusspearsand (makes4spears) 24spear,large(71/4"to81/2")Asparagus discard.Withavegetablepeeler,peeloffthe skinonthebottom23inchesofthespears. 0.5tspSalt Thiskeepstheasparagusfrombeingall 1.5tablespoonOliveoil "stringy".Placeasparagusonfoillinedbaking sheetanddrizzlewitholiveoil.Sprinklewith salt.Withyourhands,rolltheasparagus arounduntiltheyareevenlycoatedwithoil andsalt.Roastfor1015minutes,depending onthethicknessofyourstalksandhow tenderyoulikethem.Theyshouldbetender whenpiercedwiththetipofaknife.Thetips ofthespearswillgetverybrownbutwatch themtopreventburning.Theyaregreat plain,butsometimesIservethemwithlight vinaigretteifweneedsomethingacidicto balanceoutourmeal.

BONUS DINNER ,

467.9

CALORIES 1 SERVING PEPPERED STEAKS WITH BLUE CHEESE

Pepperedsteakswithbluecheese (makes4serving) 1lbBeeftenderloin 1tspPepper 1tablespoonOliveoil 0.25cupBeefbrothorbouilloncannedsoup

Trimfatfromsteaks.Rubbothsidesofsteaks withpepper.Inalargeskilletheatoliveoil overmediumhighheat..Addsteaks;reduce heattomedium.Cooktodesireddoneness, turningoncehalfwaythroughcookingtime. Allow7to9minutesformediumrare(145

1 LARGE (3-1/4" DIA) APPLE

3cupdicedMushrooms 1ozBluecheese 0.25cupSpinach

degreesF)tomedium(160degrees).Transfer steakstoservingplatter;keepwarm.Add beefbrothtoskillet.Cookandstiruntil bubblytoloosenanybrownedbitsinbottom ofskillet.Addmushrooms;simmer, uncoveredfor4minutes.Spoonsauceover steakstoserve.Sprinklewithshavedcheese. Ifdesired,garnishwithfreshspinachleaves. Oneservingis3ouncescookedmeat,1/4oz cheese,and1/4cupmushroommixture.

SHOPPING LIST Uncategorized

2tbsp

AppleCiderVinegar

1tbsp

OriginalBBQSauce

0.5lb

PorkLoin(CountryStyleRibs,LeanOnly)

DairyandEggProducts

0.25oz

Bluecheese

0.5tbsp

Butter Withoutsalt

0.125cup,shredded

Cheddarcheese

2.75extralarge

Egg Whole,fresheggs

0.375cup

Halfandhalfcream Fluid

12oz

NonfatGreekyogurt Nonfat,plain

1cup(8floz)

Nonfatyogurt Skimmilk,13gramsproteinper8ounce

SpicesandHerbs

1.5tbsp,drained

Capers Canned

0.375tsp

Cayennepepper Spices,redorcayenne

1tsp

Dijonmustard Greypoupon

0.25tbsp

Dillweed Spices,dried

0.5tsp

Ginger Spices,ground

0.369tsp

Pepper Spices,black

0.508tsp

Salt Table

FatsandOils

1tbsp

Coconutoil

2.875tablespoon

Oliveoil Saladorcooking

Poultry

1breast,boneandskin removed

Chickenbreast Broilersorfryers,meatonly,raw

SoupsandSauces

0.063cup

Beefbrothorbouilloncannedsoup Readytoserve

0.125cup

Chickenstock

Soup,homeprepared

SausagesandLuncheonMeats

0.5link,4/lb

Italiansausage Pork,raw

2link

Sausage Beef,pork,chicken,skinless,smoked

FruitsandFruitJuices

1large(31/4"dia)

Apples Withskin

0.5fruit

Avocados Raw,Allcommercialvarieties

0.2cup

Lemonjuice Raw

10olive

Olives Pickled,cannedorbottled,green

1cup,halves

Strawberries Raw

Vegetables

21.35spear,large(71/4" Asparagus to81/2") Raw

0.5medium

Babycarrots Baby,raw

0.5cupchopped

Broccoli Raw

0.125cup

Broccoli Frozen,chopped,cooked,boiled,drained,withoutsalt

10

2cupchopped

Carrots Raw

0.8package(10oz)

Cauliflower Frozen,unprepared

1tbsp

Chives Freezedried

0.5clove

Garlic Raw

0.5pepper

Jalapenopeppers Raw

0.5head(5"dia)

Lettuce Butterhead(includesbostonandbibbtypes),raw

1cupsliced

Mushrooms Enoki,raw

0.75cupdiced

Mushrooms Portabella,raw

0.5medium(21/2"dia)

Onions Raw

0.25tbsp

Parsley Raw

0.25cup,chopped

Scallions Springonionsorscallions(includestopsandbulb),raw

0.063cup

Spinach Raw

Nut/SeedProducts

0.25cup

Coconutmilk Nuts,canned(liquidexpressedfromgratedmeatandwater)

11

BeefProducts

0.25lb

Beeftenderloin Separableleanandfat,trimmedto1/8"fat,allgrades,raw

FishProducts

1can

Tuna Fish,light,cannedinwater,drainedsolids

Pork

4slicesbacon

Bacon Pork,cured,cooked,panfried

12