Meals

1. Eggs: boil 20-30 eggs on the weekend and refrigerate them. In the mornings, just grab 2-3 eggs, add mayo or sour cream, and enjoy. Feel free to add salt and pepper. Or combine eggs with bacon-strips or avocado.
2. Omelet: (see recipe) On the days that you have some more time, beat up 2-3 eggs. Add fresh or warmed frozen, chopped vegetables, heavy cream and make your omelet in butter. Pair this with avocado.
3. Omelet paleo (coconut) wrap: Line a coconut wrap (e.g. Nuco, Julian, Pure Wraps) with lettuce leaf. Apply home made or Primal Kitchen mayo. Place omelet in wrap and top it with sliced onions, avocado, tomato, herbs.
4. Chicken soup: Can be prepared in advance and stored in fridge for 3-5 days.
5. Cold fish: Cook extra the previous night, whenever you have fish for dinner, and store it in the fridge for the next morning.
6. Cooked shrimp: Can be bought frozen and placed to thaw in the fridge the night before.
7. Uncured sausage: Slice and saute in avocado oil with diced onion.
8. Bacon strips: Can be prepared in the microwave. Place on paper towel on microwave-safe plate and microwave 2 strips on high for about 60-90 seconds (or see times listed on package).
9. Whipped cream: have it with a small amount of fruits and nuts. Add dark chocolate if you like.
10. Double cream: eat it with a small amount of fruits and dark chocolate. 
11. Chia pudding: See recipe.
12. Flavored nuts: Warm some coconut oil or butter in a pan on low-medium flame. Add spices of your choice (examples: pumpkin spice, cinnamon, ginger, curry powder, chili, lime juice, black pepper). Add nuts and cook for 2-4 minutes on low heat. Cool for 30-40 minutes
13. Curried vegetables (cauliflower, squash) with avocado (see recipe) and coconut chutney (see recipe)

Beverages

1. Tea with heavy cream. Cream makes the tea more filling, so you do not feel hungry for a long time.
2. Coffee with cream (use heavy cream, NOT half-n-half, and NOT milk)
3. Hot chocolate: Add one 100% dark chocolate square, 1/3rd cup water, and 1/2 cup heavy cream to a cup. Warm in a microwave for 30-40 seconds. Repeat 3-4 times or until chocolate has completely melted, with stopping to stir the chocolate. Add 1/2 tsp of honey and enjoy.

NOTE: Product brands mentioned are only examples, feel free to use other brands with equivalent ingredients (make sure to check the label to avoid accidental carbs).

Ingredients

• 2 ripe bananas
• 1 tsp vanilla
• 1 1/2 cup almond flour
• 2 tbsp avocado oil
• 1/2 cup chopped pecans
• 2 tsp flax meal + 6 tsp warm water

Method

1. Preheat oven to 350 F
2. Line muffin tray with muffin cups
3. Make flax egg: mix flax meal and warm water in a cup. Set aside for 7 minutes.
4. Mash bananas in small bowl.
5. In a large bowl, mix almond flour, salt.
6. Add oil, vanilla to the flax egg.
7. Combine dry and wet ingredients and mix well.
8. Fold in pecans.
9. Transfer the batter to the muffin cups with an ice cream scoop. Bake for 27 minutes*.
10. Take out of the oven and let it cool for 15 minutes.

Notes
Makes 12- 14 medium sized muffins
*Insert a tooth pick in the center of the muffins. The toothpick should come out clean. If not, then bake for a few more minutes.

Ingredients

• 4-5 zucchini/summer squashes, chopped
• 1 large eggplant*, chopped
• 1/2 bell pepper (optional)
• 1 medium onion, peeled and sliced
• 3-4 big sour tomatoes, chopped (or marinara. Recommend Rao’s sauce)
• 1 taro root (arbi), peeled and diced (optional)
• 2″ piece of ginger, minced
• 2-3 cloves of garlic, minced (optional)
• up to 1 glass of water
• 1/2-3/4th cup heavy cream
• Ghee or avocado oil
• 1/2 bunch cilantro, chopped
• spices: 1/2 tsp turmeric, 1 tsp cumin

Method

1. Warm 2 tbsp ghee in a pan. Add ginger, garlic and saute for 1 minute. Add all the spices and cook for 30-40 seconds or until they start crackling.
2. Add tomatoes and onions. Cook for 7-10 minutes on medium heat.
3. Add remaining vegetables
4. Cover and cook on medium heat for 45-60 minutes. Stir every 10-15 minutes and add water to prevent vegetables from sticking to the bottom.
5. Peel and dice taro root. Cook in a pressure cooker, separately, until soft. Mash with a fork when done.
6. Add taro root and heavy cream to the vegetable mix. Cook for another 10-15 minutes or until all vegetables are fully cooked. May add water to thin it to the desired consistency.
7. Garnish with cilantro.
8. When ready to eat, add 2 tsp of ghee or butter to it.

Notes
Eggplant sometimes can take a long time to cook. For a smoother consistency, cook it separately in an oven. Wrap whole eggplant in foil and bake at 400 F for 1 hour. Peel and mash after baking. Add to the vegetable mix.

1 large avocado
1 tsp ginger
1 garlic clove, sauteed (optional)
1/2 lemon, squeezed
9 oz water
2 kale leaves
1/4  bunch fresh spinach leaves (or 1 cup packed)
1/3 onion
1/2 carrot
1/2 celery stick

Method

Transfer all ingredients to a high power blender and blend for 1 minute or until you get a smooth mixture.

Notes
Makes 2 servings

Ingredients

• 1 coconut wrap (e.g. Nuco, Julian, Pure Wraps)
• 1 lettuce leaf/spinach
• sliced onions
• 1/2 avocado, sliced
• 2 tbsp tomato dip
• 4-5 meatballs
• 1 tbsp Primal Kitchen mayo
• black pepper

Method

1. Lay coconut wrap on a square parchment paper.
2. Put lettuce leaf on the wrap. Apply mayo on it.
3. Arrange meatballs. Apply tomato dip on meatballs.
4. Add avocado, onions. Sprinkle black pepper.
5. Roll up the wrap in the parchment paper.

Ingredients

• 1/2 cup marinara (Rao’s sauce)
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• Curry powder (optional)
• 1 tsp ginger, minced
• 1 tsp garlic minced
• 1/4 cup heavy cream

Method

1. Heat oil in a pan on low-medium heat
2. Add ginger, garlic and saute till light brown.
3. Add curry powder
4. Now add marinara, basil, oregano. Cook for 5-7 minutes.
5. Turn off stove. Add heavy cream and mix well.

Notes
Stays well in fridge for several days

Ingredients

• 1.5 lb ground chicken, turkey
• 1/2 lb red meat
• 1 onion, finely chopped
• 1/2 head of cauliflower, chopped
• 1/2 bellpepper, chopped
• 2 tbsp chopped parsley or cilantro
• 1 egg
• 1/4 tsp salt
• 1/2 tsp curry powder
• 1 tbsp ginger, minced
• 2-3 garlic cloves, minced
• coconut or avocado oil 1/2 cup, if frying method used

Method

1. Preheat oven to 350 F.
2. Apply 1 tsp oil on cauliflower, onion, bellpepper. Transfer them to baking tray lined with parchment paper. Bake for 30 minutes.
3. Mash vegetables (coarsely mashed).
4. Mix all the ingredients, except for oil, in a bowl.
5. Make 2×2 inch sized balls
6. Cook the meatballs:

• Frying method: Heat oil on low-med in a deep frying pan. Fry meatballs for 7-9 minutes in each side until both top and bottom are golden brown*.
• Baking method: Lay all the meatballs on a parchment paper lined baking tray. Cook for 40-50 minutes.

Notes
Makes 5 servings
Check core temp (should be ~ 160-165F) to make sure that chicken has been cooked well. For faster, gentler cooking of the meat, cover the lid of the pot. This allows steam to cook the meats as well.
Serve with tomato dip, coconut chutney, herb dip, Primal Kitchen’s mayo or just eat it as such

Ingredients

• 1 lb asparagus
• 1/2 lb broccoli
• 1/2 bunch spinach
• 1/2 onion, diced
• 1 tbsp ginger, minced
• 1 tbsp garlic, minced
• 3 tbsp avocado oil
• 1/2 tsp salt
• 2.5 cups water (adjust amount to desired consistency)
• 1/2 cup heavy cream (grassfed and raw, if available)
• butter (grassfed preferred)
• 1/2 tsp black pepper

Method

1. Heat oil in a cooking pan.
2. Add ginger, garlic, and onion. Saute for 7-8 minutes or until light brown.
3. In a pot, add the greens, water, and salt. Close the lid of the pot and cook, on low-medium heat, for 15 minutes or until vegetables are soft.
4. Transfer to and blend the cooked greens and sauteed mixture in a blender.
5. Pour the soup in the cooking pan. Add heavy cream, and black pepper. Cook for 2-3 minutes on low heat. Add some more water, if the soup is thicker than the desired consistency.
6. Before serving, add butter.

Notes
Makes 3-4 servings

Ingredients

• 1/2 cup heavy whipping cream (raw, grass-fed cream, if available)
• 1 tsp honey (optional)
• 1/4 tsp vanilla powder
• 2 strawberries, chopped
• 2 dark chocolate (90%-100% cocoa) squares, shaved

Method

1. Pour heavy cream in a container. Add honey and vanilla.
2. *Whip with a hand held blender until it has thick cream like consistency
3. Transfer 1/4th cup of whipped cream to a bowl. Top it with strawberries and chocolate.

Notes
Makes 2-3 servings
Whip heavy cream for 3-5 minutes on medium-high speed. Check frequently. Whipping for too long it would result in butter like consistency.

• 2 bunches fresh spinach
• 1/4 cup marinara (Rao’s sauce)
• 1/4 cup heavy cream (preferably raw)
• 1/4 tsp salt
• 1/2 tsp curry powder
• 1/4 tsp turmeric
• 1 tbsp minced ginger
• 1 tbsp minced garlic
• 2 cups water
• butter

Method

1. Add water, salt, spinach to a cooking pot.
2. Cover and cook for 10-15 minutes, on low-medium heat, until spinach is soft.
3. Blend this, in a blender, until soup like consistency forms.
4. Heat oil in a pan. Add curry powder, turmeric, ginger, garlic, marinara. Cook for 3-5 minutes.
5. Add spinach soup and heavy cream.
6. Add butter just before serving.

Notes
Makes 3-4 servings