Primal Meal Plan | Episode 8 | Spicy Grilled Shrimp Skewers

Hey everyone!

This week we have some awesome recipes that are pretty quick and easy, but of course tasty and healthy!

Tips for the week:

* You can make the mint vinegar sauce for the lamb while you're doing all your other cooking, or just do it when you're ready to eat the lamb. It take about 2 minutes to put it together. 


* The shrimp should marinade for an hour or two, though you don't HAVE to do so. Because it has lemon juice, it may "cook" a little like ceviche if you leave it too long.

* You don't have to put them on skewers or grill them either; you can just toss them in a pan and cook them over medium high and flip them when the first side is done. 

* Pick the largest squash you can find to stuff, but pick smaller ones to saute. The seeds can be bitter in the larger ones, but since you're scooping them out it won't matter for the chicken parm stuffed ones. 

Also, this week I don't have as many videos as usual. This is due to two reasons: first, I managed to mess up recording the leg of lamb in that I wasn't recording while I was making it, and then when I thought I stopped recording, I actually started. I don't think you all want to watch me clean up for 5 minutes. The other reason is that my wife was out of town and if I made all of the food, at least some of it would probably have gone to waste. I hope you understand!

Grocery List

Baking Goods

☐ ½ cup almond meal (or gluten-free breadcrumbs)


☐ juice from 1/2 lemon (2-3 Tb)


☐ butter, oil, or any other fat

☐ 1 egg, lightly beaten

☐ 2 Tb ghee


☐ 1 large, cooked chicken breast (approx 4-6 oz), diced

☐ 1 lb ground pork

☐ 3 1/2 lbs leg of lamb, preferably bone out


☐ 2 Tb Franks Red hot sauce

☐ handful of mozzarella and parmesan cheese (optional)

☐ Various soft veggies (don't use winter squash, basically. Summer squashes, beans, peas, etc are all fair game)

Oils and Dressings

☐ 1 tbsp coconut oil

☐ 5 1/3 tablespoons olive oil

☐ ½ cup rice vinegar

☐ 1 cup tomato sauce

☐ 1/4 cup white vinegar


☐ 1/2 Tb basil

☐ handful of fresh basil, chopped

☐ 3 cloves garlic

☐ 7 garlic cloves

☐ 1 1/2 teaspoons ginger

☐ 1/2 cup lemon juice

☐ 2 teaspoons dried mint

☐ 1 small onion

☐ Half an onion, diced

☐ 1 large summer squash (zucchini will work too)

Sauces and Condiments

☐ 3 tablespoons honey

☐ ¼ cup soy sauce (or coconut aminos)

☐ 1 tablespoon Sriracha


☐ ~1 lb raw shrimp, peeled and deveined

Spices and Seasonings

☐ 1 teaspoon arrowroot powder or corn starch

☐ 1 tsp cayenne

☐ 1/2 Tb chili powder

☐ 1/2 Tb garlic powder

☐ 1/2 tbsp Italian seasoning

☐ 1 teaspoon nutmeg

☐ 1 teaspoon dried oregano

☐ Salt and pepper


Crock Pot Leg of Lamb

Crockpot, Lamb

Prep 10 min Cook 6 hr Makes 1 (230 g) Difficulty Easy Source


  • 3 1/2 lbs leg of lamb, preferably bone out
  • 1/4 cup olive oil
  • 1/2 cup lemon juice
  • 4 -6 garlic cloves, crushed
  • 1 teaspoon dried oregano
  • 1 teaspoon nutmeg
  • 2 teaspoons dried mint
  • 1 teaspoon honey
  • 1/4 cup white vinegar


((PMPNOTE: this recipe originally called for sugar, but I replaced it with honey))

1 Using the crock pot's ceramic dish, mix together oil, lemon juice, garlic, oregano and nutmeg.

2 Immerse leg of lamb into the mixture and cook on high for 6- 8 hours until falling apart.

3 Just before removing meat from crock pot, mix together mint, honey and vinegar in dish and microwave for 30 seconds until the mixture is warm and can be combined easily with a stir.

4 Remove meat to serving platter and pull apart with forks until you have chunky shreds of meat.

5 Drizzle over mint vinegar and serve piping hot.


Asian Glazed Meatballs


Makes 4 Source


  • Meatballs:
  • 1 lb ground pork
  • 1 teaspoon olive oil
  • ½ cup almond meal (or gluten-free breadcrumbs)
  • ½ teaspoon fresh grated ginger
  • 1 garlic clove, minced
  • 1 egg, lightly beaten

  • Sauce:

  • ½ cup rice vinegar
  • ¼ cup soy sauce (or coconut aminos)
  • 1 tablespoon Sriracha
  • 2 tablespoons honey
  • 2 garlic cloves, minced
  • 1 teaspoon fresh grated ginger
  • 1 teaspoon arrowroot powder or corn starch
  • 1 tablespoon olive oil


Preheat oven to 375°F (180°C) and place a rack in the middle. Grease a baking sheet with olive oil and set aside.

In a large bowl, combine ground pork, olive oil, almond meal, ginger, garlic and beaten egg. Mix well.

With dampened hands form into meatballs and place onto the baking sheet.

Bake for about 18 to 20 minutes, until cooked through.

In the meantime, in a small bowl combine all sauce ingredients. Pour in a large skillet and bring to a boil over medium-high heat. Cook for 3 to 5 minutes, until it starts to thicken. Remove from the heat and set aside.

When the meatballs are finished cooking, stir them into the sauce until well coated.


Chicken parm stuffed summer squash


Makes 2 Difficulty Easy Source x


  • 1 large summer squash (zucchini will work too)
  • 1 large, cooked chicken breast (approx 4-6 oz), diced
  • 1 cup tomato sauce
  • 1 small onion
  • 2 cloves garlic
  • handful of fresh basil, chopped
  • 1 tbsp coconut oil
  • 1/2 tbsp Italian seasoning
  • salt and pepper to taste
  • handful of mozzarella and parmesan cheese (optional)


1. Pre-heat oven to 375. Carefully cut your summer squash in half lengthwise. Scoop out the insides gently so you are left with a hollow shell.

2. Rub with coconut oil, season with salt and pepper. Place in a baking dish in the oven while you prep the rest of the meal.

3. Heat up some coconut oil in a large skillet on medium. Throw in the garlic and onion and let soften. After about 3-4 minutes, throw in your diced, cooked chicken breast. Season with the Italian seasoning, salt and pepper.

4. Pour in the tomato sauce. Simmer on low for 5 minutes until everything is incorporated. Then, throw in the basil.

5. Take the summer squash out of the oven (hopefully at this point it was in there for roughly 15 minutes). Carefully (it will be hot!) spoon the chicken mixture into the squash shells. Sprinkle with cheese if using.

6. Turn off the oven then turn your broiler on high. Place the squash under the broiler for another 5-8 minutes until the cheese has browned.


Spicy Grilled Shrimp Skewers


Prep 1 hour, 5 minutes Cook 10 minutes Source


  • ~1 lb raw shrimp, peeled and deveined
  • 1 tsp cayenne
  • 1/2 Tb garlic powder
  • 1/2 Tb basil
  • 2 tsp salt
  • 1/2 Tb chili powder
  • 2 Tb ghee
  • 2 Tb Franks Red hot sauce
  • 2 tsp honey
  • juice from 1/2 lemon (2-3 Tb)


1. If necessary, peel and devein shrimp, then rinse under cold water and pat dry

2. In a small bowl, combine spice mix

3. In a separate bowl, combine sauce ingredients

4. Place shrimp in container or Ziploc bag

5. Add spice mix to container/bag, seal and shake to coat shrimp

6. Add sauce to container/bag and marinate for at least 1 hour

7. Skewer shrimp and grill for 5-10 minutes on each side or until done


Pan Sauteed Veggies

Side Dish

Prep 5 min Cook 10 min Difficulty Easy


  • Various soft veggies (don't use winter squash, basically. Summer squashes, beans, peas, etc are all fair game)
  • Half an onion, diced
  • 1 clove garlic, diced
  • butter, oil, or any other fat
  • salt and pepper


Melt/heat fat in the pan on medium high heat and add onion and garlic, sautéing until fragrant, about 2 minutes

Add veggies and sauté for about 10 minutes or until tender and cooked through.

Season liberally with salt and pepper (and any other herbs or spices you might want!)