Paid for by patrons
Menu for week of 18JUN2017
 

Halfway through the year or so! Coming up on July 4th, another one of the holidays in the US where it's a little hard to stay on track. Decide ahead of time what you're going to eat and how much, and if you're going to offset any of it with extra exercise. If you have good willpower, eat some stuff you usually don't and then get back to what you know is best for you. 

How has everyone been liking the plans? Anything I can change to make them better for you?
Special thanks again to Joe and Rachel who continue to support me on Patreon! Is this meal plan worth a dollar a week? Maybe even five a week? Does this help you more than a large fancy coffee? (let's be honest, coffee is pretty great, but I'm not bad either!) Add a pledge at https://www.patreon.com/PrimalMealPlan ! Any money I make there goes toward groceries so I can try out new recipes for you guys to make sure I'm not asking you to make something that's not tasty!
___

Grocery List

Beer, Wine and Spirits

☐ 6 ounces Mexican beer  

Canned and Jar Goods

☐ 6 ounces beef broth  
☐ 1/2 cup chicken broth  
☐ 1 to 4 chipotle peppers in adobo, plus 1 to 2 tablespoons reserved sauce  
☐ 1 tablespoon tomato paste  

Dairy

☐ 3 tablespoons butter  
☐ 1 egg  
☐ 1 cup heavy whipping cream  
☐ 1 blend italian cheese  
☐ 1/2 cup grated Parmesan cheese  

Frozen Foods

☐ 1 (10 ounce) package frozen chopped spinach, thawed and drained  

Meat

☐ 2 slices bacon, chopped into 4 or 5 large pieces  
☐ 2 pounds boneless beef roast (shoulder, rump, chuck eye, top or bottom round, brisket)  
☐ 4 skinless, boneless chicken breasts, cut down to half thickness  
☐ 1 1/2 pounds ground turkey  
☐ 2, ½ lb sirloin steaks  

Miscellaneous  

☐ 2 or 3 fennel fronds  
☐ 1 (4 ounce) jar sliced pimento peppers, drained  
☐ Salt & freshly ground black pepper  

Oils and Dressings

☐ 3 tablespoons ketchup  
☐ 2 1/3 tablespoons olive oil  

Produce

☐ 1/4 cup chopped fresh basil  
☐ 2 1/2 cups brussels sprouts  
☐ 1/2 cup packed cilantro leaves  (that's coriander for your brits)
☐ 6 large cloves garlic  
☐ 1 bulb fennel  
☐ 2 garlic cloves  
☐ 2 tablespoons freshly squeezed lime juice  
☐ 1 large sweet onion, chopped into similarly sized pieces as potatoes  
☐ 4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces  
☐ 1 1/3 tablespoons rosemary  

Spices and Seasonings

☐ 1 bay leaf  
☐ 2 teaspoons chile powder  
☐ 1 tablespoon cumin  
☐ 1/8 teaspoon garlic powder  
☐ 2 teaspoons garlic salt  
☐ 0.46 teaspoon ground black pepper  
☐ Freshly ground black pepper  
☐ 1 1/2 teaspoons italian seasoning  
☐ Kosher salt  
☐ 1 teaspoon dried oregano  
☐ Salt and pepper, to taste  

___

Slow cooker beef barbacoa

Beef, Crockpot

Makes 4 to 6 servings Source Fivehearthome.com

Ingredients

  • 2 pounds boneless beef roast (shoulder, rump, chuck eye, top or bottom round, brisket)  
  • Salt & freshly ground black pepper  
  • 6 large cloves garlic  
  • 1/2 cup packed cilantro leaves  
  • 1 to 4 chipotle peppers in adobo, plus 1 to 2 tablespoons reserved sauce  
  • 2 tablespoons freshly squeezed lime juice  
  • 1 tablespoon tomato paste  
  • 1 tablespoon cumin  
  • 2 teaspoons chile powder  
  • 2 teaspoons garlic salt  
  • 1 teaspoon dried oregano  
  • 1 bay leaf  
  • 6 ounces beef broth  
  • 6 ounces Mexican beer  

Directions

1. Generously season beef roast on both sides with salt and freshly ground black pepper. Place in the bottom of a large slow cooker.

2. In a mini or regular-sized food processor, pulse garlic until chopped. Add cilantro leaves and pulse until minced. Add chipotle peppers plus adobo sauce, lime juice, tomato paste, cumin, chile powder, garlic salt, and oregano. Secure lid and process until just blended. (Alterntively, you may use a knife to mince garlic, cilantro, and chipotle(s), then stir in remaining ingredients until well mixed.)

3. Spread half of chipotle mixture over the top of the roast. Carefully flip roast over and spread remaining mixture over other side. Pour beef broth and beer into the bottom of the slow cooker (without washing the chipotle mixture off the roast). Drop in bay leaf. Cover and cook on low for 8 to 10 hours.

4. Remove roast to a cutting board. Skim fat off top of cooking liquid, if necessary, and remove bay leaf. Slice beef into chunks and then shred pieces with two forks. Return to slow cooker, stir meat to soak up liquid, and reheat on Warm for 20 to 30 minutes. Serve as a filling for tacos, burritos, enchiladas, quesadillas, or on top of a rice bowl or salad. Refrigerate leftover meat in reserved cooking liquid.

___

Chicken In Basil Cream

Chicken

Prep 15 m Cook 15 m Source Allrecipes.com

Ingredients


  • 4 skinless, boneless chicken breasts, cut down to half thickness  
  • 3 tablespoons butter  
  • 1/2 cup chicken broth  
  • 1 cup heavy whipping cream  
  • 1 (4 ounce) jar sliced pimento peppers, drained  
  • 1/2 cup grated Parmesan cheese  
  • 1/4 cup chopped fresh basil  
  • 1/8 teaspoon ground black pepper  

Directions

((Recipe originally had you coating chicken with breadcrumbs, which I removed. To compensate, I changed the pieces to be half thickness so they brown a little more evenly. Feel free to coat in almond flour or coconut flour, or use any kind of paleo breadcrumbs you might know about))

1. Cook in butter or margarine, on both sides, until juices run clear (about 10 minutes). Remove and keep warm.

2. Add broth to skillet. Bring to a boil over medium heat, and stir to loosen browned bits from pan. Stir in cream and pimentos; boil and stir for 1 minute. Reduce heat.

3. Add Parmesan cheese, basil and pepper. Stir sauce and cook until heated through. Pour mixture over chicken and serve!

___

Turkey Pinwheel

Chicken

Prep 20 m Cook 1 h Source M.allrecipes.com

Ingredients

  • 1 1/2 pounds ground turkey  
  • 1 egg  
  • 1 teaspoon salt  
  • 1/3 teaspoon ground black pepper  
  • 1 (10 ounce) package frozen chopped spinach, thawed and drained  
  • 3/4 cup shredded Italian cheese blend  
  • 1 teaspoon Italian seasoning  
  • 1/8 teaspoon garlic powder  
  • 1/4 teaspoon salt  
  • 3 tablespoons ketchup  
  • 1/4 cup shredded Italian cheese blend  
  • 1/2 teaspoon Italian seasoning, or to taste (optional)  

Directions

((This recipe originally included bread crumbs, but I've removed them))

1. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper. Place a rack into a broiler pan.

2. Mix together the ground turkey, egg, 1 teaspoon of salt, and black pepper in a bowl; pat the mixture out onto the prepared baking sheet in a rectangle 10 by 14 inches.

3. In a bowl, place the spinach, 3/4 cup of Italian cheese, 1 teaspoon Italian seasoning, garlic powder, and 1/4 teaspoon of salt. Lightly combine, and spread the spinach mixture over the meat, leaving a 3/4-inch margin. Pick up one edge of the parchment paper, and roll the edge over, starting with the short end. Continue to roll, pulling back the parchment paper as you go, until the meat is a firm roll. Press seam down, and lay the roll seam-side down into The Rack over the roasting pan.

4. Bake in the preheated oven until the roll is cooked through and the juices run clear, about 50 minutes. An instant-read thermometer, inserted into the center of the roll, should read 160 degrees F (70 degrees C).

5. Pull the roasting pan from the oven, and spread roll with ketchup; sprinkle with 1/4 cup of Italian cheese blend and 1/2 teaspoon of Italian seasoning. Return to oven, and bake until the cheese has melted, about 10 more minutes.

___

Fennel and Brussels Sprouts Sirloin Rolls

Beef

Source What I Gather

Ingredients

  • For the Filling:  
  • 2 slices bacon, chopped into 4 or 5 large pieces  
  • ½ fennel bulb, roughly chopped  
  • 1/2 cup brussels sprouts, bottoms trimmed off and halved  
  • 2 garlic cloves  
  • 1 tsp each of dried rosemary, sage and oregano  
  • Additional Ingredients:  
  • 2, ½ lb sirloin steaks  
  • Salt and pepper, to taste  
  • 2 cups Brussels sprouts (about ¾ lb), bottoms trimmed off and quartered  
  • ½ fennel bulb, cut into thick slices  
  • 1 tsp olive oil  
  • 2 or 3 fennel fronds  

Directions

Preheat oven to 375F.

Add all filling ingredients to a food processor. Process until it forms a thick paste.

Pound out steaks using a mallet until they are about ½ inch thick.

Spread half of the filling on each steak. Roll steaks up, using a few toothpicks to secure.

Place sirloin rolls in a large roasting pan and sprinkle with salt and pepper.

Toss Brussels sprouts and fennel slices in a large bowl with olive oil, salt and pepper.

Spread brussels sprouts and fennel slices around sirloin rolls in the roasting pan.

Roast for 35-40 minutes, until steak is cooked to desired level and vegetables begin to brown. If steak is done and veggies need to cook a bit longer, remove the steak from the pan and let it rest while you cook the veggies for an additional five minutes or so.

Let steak rest for 5 minutes before slicing. Garnish with fennel fronds.

___

Rosemary Roasted Sweet Potatoes and Onions

Side Dish

Prep 15 mins Cook 30 mins Makes 4-6 Source Garnishwithlemon.com

Ingredients

  • 4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces  
  • 1 large sweet onion, chopped into similarly sized pieces as potatoes  
  • 2-3 tablespoons olive oil  
  • 1 heaping tablespoon chopped fresh rosemary  
  • Kosher salt  
  • Freshly ground black pepper  

Directions  

1. Preheat oven to 400 degrees. Combine potatoes and onion in a bowl. Add olive oil and toss to coat evenly. Sprinkle rosemary, salt and pepper on potato mixture and stir to combine.

2. Pour potato mixture on a cookie sheet and roast in the oven for 25-30 minutes, flipping potatoes and onions halfway through. Depending on the size of your potato and onion pieces, they may cook faster or slower. Keep an eye on them so they don't burn.

3. Remove from oven and season to taste with additional salt and pepper.