Some Typical Primal Diet Recipes
This is part two of the primal diet for beginners post. You can read the part one HERE. In this part, we will mention some typical primal diet recipes. We will finish off with some exercise recommendations to go along with primal diet.
Now that you know what foods are acceptable to eat, let’s think of examples of meals you can prepare every day when you are practicing the primal diet program. While there’s no need to count the calories you ingest, but you can remember to eat between 1500 and 2000 calories a day. Unless you are an athlete and working out intensively, this should be just about the right amount needed daily.
If you should lower the amount of calories you consume a day, because you have a small frame or you want to lose weight faster, simply cut some snacks and concentrate on 3 healthy meals a day. You should certainly stop eating when you feel full, and that is as simple rule to always remember. You should eat a variety of food items, and if you are hungry between meals, eat hard boiled eggs, a handful of nuts or fruits.
Let’s look at a few primal diet recipes and inspirations of what your day could look like dietary wise.
- 1 pound ground turkey
- 3 turnips
- 4 eggs
- 3 chopped green onions
First, cook the ground turkey until done and season to taste. Mix in the turkey with the beaten eggs, onions and turnips. Place all the ingredients in a baking pan and cook for about 50 minutes at 400 degrees. Then cover the pan with foil and cook for another 20 minutes.
Special cashew shake
- 1 avocado peeled and cut in pieces
- 1/ 2 cup cashew milk
- 2 scoops (about 1/ 4 cup) whey protein
- Some water if needed for consistency
- 1-2 cups ice
- ½ tsp. minced fresh ginger
Place all the ingredients in the blender. Mix until smooth. If needed, add some water.
Green beans and tuna salad
- 2 hard-boiled eggs, cut into slices
- 1 diced avocado
- 1 large can tuna in olive oil, keep the oil.
- 2 tbsp. apple cider vinegar
- 2 tbsp. dry mustard
- A few tbsp. capers
- Your favorite mixed greens
Place the mixed greens on your plate, you can chopped them with a knife right before you are ready to set up your plate, or if you prefer you can substitute shredded lettuce.
Mix the mustard and vinegar in a small bowl. Spread some tuna flakes and some of the olive oil from the can over the lettuce. Also drizzle some of the vinegar and mustard mix. Add the remaining ingredients (eggs and avocado). Use the capers to garnish the salad.
Thai chicken soup
- 1 can coconut milk
- 3 cups chicken broth
- 1 pound cooked diced boneless chicken
- 1 cauliflower, cut into florets
- 1 sliced carrot
- 2 sliced celery stalks
- 1 tbsp. fresh minced ginger
- 1 tsp. dried basil
- Cayenne pepper
- ½ tbsp. of Thai curry paste
- 1 fresh squeezed lemon juice
In a pot, bring the chicken broth, coconut milk, lemon ginger, celery, carrot, and Thai curry paste to a simmer.
When carrots seem halfway cooked, add the cauliflower florets and lower heat to medium for an additional 8-10 minutes. Add the chicken and cook all together until the chicken is cooked.
Season with basil and cayenne pepper. The soup is done. You can decorate with parsley if you like.
Spicy Beef and Broccoli dish
- 1 pound flank steak
- 1 broccoli cut into florets (steamed)
- 1/ 3 cup fresh chopped cilantro
- 2 minced garlic cloves
- 2 tbsp. of minced ginger
- 6 tbsp. Tamari (you can find it gluten free)
- 2 tbsp. cayenne pepper powder
- 2 tbsp. sesame oil
- 2 tbsp. of sesame seeds
Prepare a marinade by mixing the tamari oil, cayenne pepper powder, sesame seeds, ginger and garlic.
Prepare the beef by slicing it into thin strips. Marinate the beef for a minimum of 15 minutes ahead of time. Next, use a skillet or a wok to sauté the beef for under 5 minutes. Add the broccoli and continue cooking for a few more minutes.
- 1 pound pork loin
- 1 tbsp. olive oil
- 1 mango, pealed cut into cubes
- 1 tbsp. fresh lemon juice
- 1 small green onion
- 2 tsp. Chili powder
- ½ tsp. cocoa powder
- 2 tsp. chopped fresh cilantro
Preheat oven to 425 F. Prepare the pork by trimming off the extra fat. Mix together the cocoa and chili powder and then rub it all over the pork. Reheat olive oil in a skillet and evenly brown the pork for approximately 5 minutes.
Place the pork and the cooking juices in a baking pan. Cook in the oven for another 15 minutes. Mix the mango, cilantro, lemon juice and green onion in a bowl. Serve it on the sliced pork.
Special trail mix
- 1 cup of raw almonds and pecans
- 1 cup of sunflower seeds
- ½ cup of dried apricots (you can also use some dried pineapple if you prefer)
- ½ dried raisins
- ¼ cup raw honey
- 1 tbsp. of coconut oil
- ¼ tbsp. nutmeg and nutmeg
- 1 tsp. sea salt
This will be a great snack to bring along at work or at the kids’ baseball practices. You can also use this trail mix on salads instead of croutons.
Preheat the oven first to 350 degrees F.
Chop all the nuts and mix them with the sunflower seeds, coconut oil, cinnamon and nutmeg. Then place them on the baking sheet in the oven for about 5 minutes.
Fancy sausage eggs bites
- 12 hardboiled eggs
- 2 pounds of ground turkey sausage
- Coconut oil
Hard boil the eggs as you normally do. Make sure you cool them down and peel them appropriately. Use the ground meat to make 12 equal small portions. Flatten each individual portion and place an egg in it. Then, with your hands, wrap the meat around the eggs until completely covered.
Preheat the oven to 375 degrees F. The next step is to fry the sausage-eggs in the coconut oil in a skillet on the stove. Make sure you heat the oil first and cook a few eggs at a time.
Cook the eggs on all sides and wait until they are nice and brown (should be no more than 10 minutes). Finally, finish cooking the balls for about 6-7 minutes in the oven, making sure the sausage is cook entirely.
Side dishes idea
Because this diet does not allow you to use rice, pasta, cereals, you might have a hard time sometimes finding ideas on what as a side dish with your meal. Here are a few suggestions.
Don’t be afraid to be creative, using different herbs and spices to season exactly how you like the dishes to taste. A salad is always a good choice, as long as you are using a homemade vinaigrette and not a commercial one, which is too rich in sugars and fats.
In fact, some herbs and spices are known to be very efficient to help you lose weight.
It is indeed a spice that will help boosting your metabolism. It should help you burn calories and fat faster as well. Cayenne pepper can also act as an appetite suppressant. Find foods you like to use it on. It is delicious on cauliflower, broccoli or spinach. You could use it in place of regular pepper if you like.
It is also great because it tastes good, but its properties help burn more body fat and helps in detoxing your body as well. Adding some cinnamon on your sweet potatoes or yams is a good idea.
Nutty celery salad:
- 12 chopped stalks of celery
- 1 cup of chopped raw walnuts
- ¼ cup of olive oil
- 2 tsp. lemon juice
- ¼ cup of chopped parsley
- Salt and pepper
Mix the celery and nuts. Then separately mix the oil, lemon juice, parsley and salt and pepper. Finally drizzle the dressing you just made on the celery and walnuts salad.
- 1 head of broccoli, cut in small florets
- 1 red or yellow bell pepper (stripes)
- 1 chopped green onion
- 1 tsp. apple cider vinegar
- 1 tbsp. of quality olive oil
- 1 chopped garlic clove
- ½ tsp. kosher salt
- 1 cup pitted Kalamata olives or any black olives of your choice
In a bowl, pour the vinegar and salt over the broccoli, pepper and toss the vegetables around. On the stove, in a skillet, warm up the oil and add the garlic and green onion for a few minutes. Pour the content of the skillet on the vegetables and add the olives.
Use your hands to mix in thoroughly the vegetables and oil together. Let it sit room temperature for about 1hour before serving.
Exercises For Primal Diet:
As you may or may not know, every diet or health program should include exercise. Having the primal diet recipes is great. But being active is also a must for so many reasons, and it will give you the additional help you might need to lose the weight you have been carrying around for a while. However it will do so much more than that. It will strengthen your body and you will feel more confident about your appearance and end up doing more, living better, and being happier. But what exactly is the Primal diet recommendation for exercise? There are three different categories on which to concentrate.
Get that heart rate up! This will help you burn fat, calories, and keep your heart healthy. Run from one side of the street to the other, racing your children or your spouse. You can also find some great video’s online with some indoor cardiovascular exercises.
If you live in a cold climate where it is not possible to go outside to exercise every day, this could be a good investment. Also, you can use some empty soccer fields at the community center in your area in which to sprint. Involve the family, and this could be fun, especially if followed by a healthy picnic.
You might enjoy lifting weights, and by all means, continue doing so 2 or 3 times a week and do some repetitive sessions on designated muscles. However, remember to flex and move slowly. It’s much better to accomplish the movement with precision, than doing it wrong quickly. Always remember to focus on form.
You can also include squats, pull-ups and pushups in your routine. If you don’t have a membership at the gym, you can also use weights at home, cans of soups, or even your small children to lift. The important thing to remember is to actually work at strengthening your body on a regular basis, as building lean muscle mass will greatly assist you in burning more calories.
Slow is good also
Walking is a low intensity and wonderful activity. If you don’t like to walk, find an activity that allows you to slowly burn calories, such as swimming or biking. We recommend that you to practice this activity 3 to 5 hours per week. Try to make it pleasurable. Listen to your favorite music while you are walking, or bring a friend, or even your puppy.
Biking can also be a very reliable form of transportation for a large percentage of the year in certain area, so you should consider it if it is feasible. Slow movements are important in keeping your weight down, and your heart healthy. By combining these 3 different types of exercises every week, you will be feeling good and dropping weight in no time at all.
Hopefully this post has helped you have discover what the primal diet is all about. Unlike other diets that are very strict and make you count your calories or weigh your food, and this diet is easy to understand overall. It does not require for you to purchase any specific equipment, supplements, or exclusive foods.
It will teach you to go back in time and mimic what worked so well with our ancestor’s lifestyle. That’s wright, you have now an understanding of the world Primal, as it described basically how our predecessors used to eat and move.
Of course, you realized that it is not about going back in time. However the 10 primal laws cited in this post are clear and you should implement each of them in your life if you want to be successful.
As mentioned several times throughout, you need to learn to reprogram your genes. By eating natural and unprocessed foods, including proteins, vegetables, fruits, nuts, seeds and a few dairy products, you will achieve your goals.
Not only you will be able to lose the weight you have been wanting to get rid of, but you will also be able to feel and look better. You can prevent many diseases by cutting grains from your diet and other junk foods. By adopting a new and active lifestyle, full of sunshine exposure and relaxation, you can also lower your stress level and feel happier.
This is truly a new way to live that has so many benefits for you. Once you start living according to the Primal diet plan, you will not want to go back. You will experience the benefits mentally, emotionally and physically.
Start being creative in the kitchen as you become comfortable with the foods you can eat and cook with. You are using real food, real ingredients and don’t have to substitute your meals with shakes or protein bars like other diets suggest. Your whole family can get on board with this program, because it is healthy and does not ask you to make any drastic changes.
Finally don’t forget that primal diet recipes and a healthy lifestyle would not be complete without including exercise. So go ahead, get outside, go jump rope in the neighborhood with your kids. Lift weights (or your babies). Plan a camping and hiking trip with some co-workers and take your time, enjoy the nature, have fun and feel great.