Tag Archives: primal

Meal Plan and Prep

I’ve decided to start sharing my meal and plan and prep in hopes that you will find some ideas that you can use, and to keep myself accountable to plan and prep healthy meals each week to stay on track with my goals.

Since I have started back to working again I’ve fallen off the healthy eating wagon pretty hard. My body is feeling the effects of my afternoon indulgences in the candy buckets and cookie jars around the office. My pants aren’t fitting so well, and I’ve got more acne than a teenager! A sure sign that I need to back on track with nourishing my body not only so I look better, but so I feel better again.

Here’s a peek at what I prepped for the week. This took all of maybe 2 hours on Sunday, and the fish I cooked Saturday night while we were making dinner. You’ll notice I find sticking to a primal way of eating works best for me.

Meal Plan and Prep

  • Beef Jerky for snacking (after buying this I realized it’s full of sugar and soy sauce, but it was pricey so I’ll eat it)
  • I washed and trimmed strawberries and pulled grapes off the vine for easy snacking
  • Cut up carrots for dipping in guacamole
  • Packed 3 meals of blackened salmon and asian slaw for grab and go lunches
  • Steamed butternut squash and roasted brussels to have with chicken we will cook later this week
  • I also made a ham, kale, and pepper frittata Sunday morning that will make for some easy breakfasts when I decide to hit the snooze more than once

I packed 3 lunches already, and will have plenty of leftovers from the few dinner that we cook throughout the week to make up the other 2.

On the dinner menu:

  • Italian Sausage and Peppers (had this Sunday night and it was awesome)
  • Thai Chicken Curry from Nom Nom Paleo
  • Bacon Wrapped Chicken thighs from Balanced Bites

In other news, I am excited to start growing some food of my own! I picked up some seeds over the weekend to start seedlings for my Tower Garden.

photo 4

My favorite kind of Burpee’s!

Do you grow your own food? What’s going in your garden this year?


Paleo Carolina Style BBQ Sauce

Paleo Carolina Style BBQ Sauce

This weekend Mother Nature blessed us with a couple of beautiful, warm, spring like days. We took full advantage of getting out by spending most of our Saturday at a local state park doing his and hers activities, I ran and Tim mountain-biked.

Another thing I love about the warmer weather, is the food. In this case, some good old-fashioned bar-b-Que was calling my name. I had a hankering for a brisket, and wanted to try my hand at using our electric smoker. Tim is pretty much a pro at using it, but I wanted to learn how to use it too.

Electric smokerIt was pretty simple, just warm it up, add some wood chips from time to time, watch the temp rise from the handy-dandy remote, crack a beer and wait for 6 hours. Well, it wasn’t that simple, but we ended up learning something new this weekend. Anyone ever heard of the bbq stall? Yeah, me neither, but this physicist seems to have figured it out. We had a mild freak-out once we hit “the stall” but in the end it turned out just fine.

Anyways, it ended up taking almost 8 hours to cook, in that time I was able to come up with a paleo Carolina style BBQ sauce to accompany this much anticipated hunk of meat. Everyone’s definition of Carolina style sauce is different, seriously, Google it. In this case, it’s a vinegar based sauce, as opposed to a thicker tomato based sauce. I adapted it from a recipe that called for vegetable oil and refined sugar, and made it paleo/primal friendly.

Paleo Carolina Style BBQ SauceThis sauce is not for the meek, it has nice tang from the vinegar and big kick of heat from the spices. Not to brag, but it’s probably one of the better bbq sauces I’ve ever had! It was the perfect sauce to put over some chopped brisket. I am excited to try it as a marinade for bbq chicken, or even on pulled pork..basically all the bbq things!

 Paleo Carolina Style BBQ Sauce Recipe

Paleo Carolina Style BBQ Sauce
Recipe type: sauce
Prep time: 
Cook time: 
Total time: 
Vinegar based bbq sauce made paleo, with a nice tang and a big kick of heat!
  • 2 cups white vinegar
  • ½ cup butter
  • ½ cup grade-B maple syrup
  • 2 Tbsp slow-as molasses
  • 1 Tbsp paleo ketchup
  • 1 Tbsp black pepper
  • 1 Tbsp salt
  • 1 Tbsp cayenne pepper
  • 1 Tbsp dry mustard
  • 1 Tbsp chili powder
  1. In a saucepan, bring the vinegar and butter to a rolling boil.
  2. Whisk in the maple syrup, molasses, ketchup and spices, continue to boil for 12 minutes.
  3. Remove from heat, sauce will thicken as is stands.
  4. Serve over smoked brisket, or use as a marinade for chicken.