* Limit less Fitness Program

RECIPE INDEX

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RECIPE INDEX

QUICK AND EASY RECIPESI’m not a big recipe guy, I typically just like to throw stuff in a pan and cook it. But

here are a few quick and easy recipes in case you’re looking to add some variety

to your meals.

These recipes have been donated by good friends of mine: Vic Magary and

Marla Sarris. Please visit there websites and/or cookbooks for more great healthy

recipes ideas.

These recipes may be labeled as a breakfast, lunch, and dinner-type meal, but

feel free to eat them at any time of day! Your body has no idea what breakfast,

lunch and dinner actually are. If you feel like having salmon for breakfast, go for

it! Want to have an omelet for dinner? Do it!

You can also turn any of these meals into post-workout meals by adding a

serving (1 fist-size serving) of your favorite fruit or starchy carb from the Real Food Chart.

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RECIPE INDEX

BREAKFAST: AVOCADO-BACON OMELETS (ADP)

INGREDIENTS:

& 4 bacon slices

& 1 avocado

& 2 tbsp minced red onion

& 1 tbsp minced fresh cilantro

& 1 dash hot sauce

& 4 eggs

INSTRUCTIONS:

* Cook bacon until crisp.

* While bacon is cooking, whack your avocado in half, remove the pit,

and scoop the flesh into a bowl. Mash it up, but not too fine—a little

texture is nice.

* Add onion and cilantro to avocado. When the bacon is done, drain it and

crumble or snip it in, too. Stir it all up.

* Now make your omelets, one at a time. Use half the avocado mixture

in each. Top with more hot sauce, if desired.

SERVES: 2 /// NUTRITION: 370 calories; 30 g fat; 17 g protein; 9 g carbohydrate;

3 g dietary fiber; 6 g net carbs per serving.

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LUNCH: CHICKEN SALAD (ADP)

INGREDIENTS:

& 1 cup diced cooked chicken

& 1/2 cup diced red bell pepper

& 1 artichoke heart, cooked and chopped

& 2 scallions, sliced thin, including the crisp part of the green shoot

& 1 tbsp minced fresh parsley

& 1/3 cup Lemon-Balsamic Mayonnaise (see below), or to taste

INSTRUCTIONS:

* Cut everything up and put in a mixing bowl.

* Make the mayo (see below), add to the other ingredients, and toss to

coat.

TO MAKE MAYO: * Put 2 egg yolks, 1 tbsp vinegar, 1 tbsp lemon juice, and half of a garlic

clove (chopped) in the bottom of a clean glass jar. Add 1/4 cup extra-

virgin olive oil.

* Submerge your stick blender, turn it on, and blend till it’s incorporated.

* Now, keeping the stick blender on, slowly drizzle in 2/3 cup light-flavored

olive oil until the mixture is thickened and the oil starts puddling on the

surface. Makes 3/4 cup.

SERVES: 2 /// NUTRITION: 698 calories; 64 g fat; 24 g protein; 9 g carbohydrate;

3 g dietary fiber; 6 g net carbs per serving.

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DINNER: ASIAN PEPPER SHRIMP (ADP)

INGREDIENTS:

& 3 tbsp coconut oil

& 4 cloves garlic

& 1.5 lb shrimp, raw, peeled, tails on

& 1 tbsp coconut aminos

& 1 tbsp fish sauce

& 1 tsp black pepper

& 1/4 cup chopped fresh cilantro

INSTRUCTIONS:

* Put big, heavy skillet over low heat and melt coconut oil. Mince or crush

garlic and throw it in. Stir for 2 to 3 minutes, keeping heat low— you don’t

want the garlic to brown.

* Now throw in shrimp and sauté until pink through, probably 4 to 5

minutes, depending on how big they are. Stir in coconut aminos, fish

sauce, and pepper. Sauté another minute or so.

* Plate shrimp and turn up burner under skillet. Heat combined oil and

liquid in pan, letting it cook down for a minute or two. Pour over shrimp.

* Top each serving with a tablespoon of chopped cilantro and serve.

SERVES: 4 /// NUTRITION: 280 calories; 13 g fat; 35 g protein; 4 g carbohydrate;

trace dietary Fiber; 4 g net carbs per serving.

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RECIPE INDEX

LUNCH: BAKED CHICKEN LEGS IN PROSCIUTTO (ADP)

provided by paleoporn.net

INGREDIENTS:

& 2.5lbs (8 legs) chicken legs

& dried oregano, to taste

& black pepper, to taste

& 4oz (8 slices) prosciutto

DIRECTIONS:

* Preheat the oven to 375F°F.

* Season legs with oregano and black pepper on both sides.

* Wrap each leg with a single slice of prosciutto.

* Add legs to a glass-baking dish and bake for 45 minutes.

* Remove from oven and serve

SERVES: 2-3

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LUNCH/DINNER: STEAK & ASPARAGUS STIR FRY (ADP)

provided by Vic Magary

INGREDIENTS:

& 1 lbs sirloin cut into strips

& 1 bunch of asparagus, cut into 1 inch pieces

& 1 yellow squash, thickly sliced

& 1 bell pepper (any color you like), chopped.

& 1 yellow onion, chopped

& 2 cloves of garlic, minced

& 1 tsp. red pepper flakes

& 4 tbs. extra virgin olive oil

& 1 tbs. soy sauce

& 1 tbs. apple cider vinegar

DIRECTIONS:

* Het 2 tbs. of the olive oil over high heat in a pan or wok. Sautee the

garlic and red pepper flakes until the garlic is golden.

* Add the sirloin and cook until done. Remove sirloin from pan and set

aside.

* Keeping pan over high heat, add remaining olive oil. Cook all vegetables

in olive oil until onion is slightly soft and asparagus is bright green (about

4 minutes)

* Return sirloin to pan and add soy sauce and apple cider vinegar

* Cook all ingredients for a few more minutes stirring often. Remove

from wok and serve

SERVES: 2-4

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DINNER: JALEPENO BURGERS (ADP)

provided by paleoporn.net

INGREDIENTS:

& 1 lb grassfed ground beef

& 1 jalapeno pepper

& ½ cup onion, chopped

& Sea salt to taste

& Garlic powder to taste

& Paprika to taste

& 2 strips bacon, cooked and chopped

DIRECTIONS:

* Add all ingredients in a large mixing bowl

* Dig in with your hands and mix well. Form patties that fit in the palm of

your hand and transfer to a clean plate.

* In a grill pan over medium heat add burgers and cook 3-4 minutes. Flip

and cook until done.

* Add carrots to pot, and nestle them down into the liquid.

* Plate and serve topped with extra bacon or eat with a fork with your

favorite veggies

SERVES: 8-10 burgers

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DINNER: ALASKAN PACIFIC COD WITH ORANGE MINT SAUCE

provided by paleoporn.net

INGREDIENTS:

& 12 oz. Alaskan pacific cod

& Sea salt and black pepper to taste

& 1/2 cup fresh mint

& 1 orange

& 1/2 teaspoon sea salt

& 1/2 lime juice, juiced

& 2 shallots

DIRECTIONS:

* Preheat oven to 350 F

* Season cod with sea salt and black pepper. Add to a rimmed baking

sheet and bake for 15-20 minutes or until internal temperature reaches

145 F

* Add mint, orange, sea salt, lime jice and shallots to a food processor

and process until shallots are minced and everything is combined.

* Plate cod and serve with orange-mint sauce on top.

SERVES: 2-3

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RECIPE INDEX

DINNER: PHILLY CHEESESTEAK (ADP)

provided by paleoporn.net

INGREDIENTS:

& 1 lb stew meat

& 1 onion, chopped

& 1 green bell pepper

& 1/2 tsp fish sauce

& 1/4 tsp red pepper flakes

& 1/4 tsp fresh ginger

& 1 tablespoon Pensey’s Old World Seasoning

& Optional: Kerry Gold grass-fed cheese, shredded

DIRECTIONS:

* Slice the beef stew meat into thin strips with kitchen sheers

* Add the chopped onion and green pepper to a large skillet over medium

high heat, stir to combine

* After 2-3 minutes reduce the heat to medium and add the chopped

meat, fish sauce, fresh ginger, red pepper flakes, and Old World

Seasoning. Mix everything together, cover and cook until the meat is at

your preferred level of doneness.

* Slice a few thin pieces of cheese from a block or shred and add it to the

top. Cover and let cheese melt into the meat (1-2 minutes).

* Remove form heat, plate, and serve

SERVES: 2

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RECIPE INDEX

SNACK: JALAPENO PUMPKIN SEEDS

provided by paleoporn.net

INGREDIENTS:

& 1 1/2 cups pumpkin seeds, cleaned and dried

& 3 jalapeno peppers, sliced

& 3 tablespoons olive oil

& Sea salt and paprika to taste

DIRECTIONS:

* Prep Work: Remove the seeds from the pumpkin, seperate guts from

seeds, rinse the seeds under cold running water, pat dry with a paper

towel and transfer to a baking sheet to dry overnight or 24 hours.

* Preheat the oven to 350°F.

* If you haven’t already, spread pumpkin seeds out on a rimmed baking

sheet. Add olive oil and sea salt and stir pumpkin seeds with your hands

to combine. Lay slices of jalapeño peppers on top of seeds. Sprinkle

paprika over the top of everything, generously.

* Bake for 10 minutes.

* Use a spatula to move the seeds and peppers around. Bake for another

5 minutes.

* Move mixture around some more and bake for a final 5 minutes.

* Remove tray from oven and let everything rest for 15-30 minutes to let

the jalapeño-ness soak into the seeds. Store in an airtight container.

SERVES: 1 1/2 cups of seeds

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RECIPE INDEX

SNACK: ONION RINGS

provided by paleoporn.net

INGREDIENTS:

& 1 red onion

& 2/3 cup cashew meal

& 1 teaspoon sea salt

& 1 teaspoon garlic powder

& 1 teaspoon onion powder

& 1/2 teaspoon paprika

& 3 eggs, beaten

DIRECTIONS:

* Preheat the oven to 425°F.

* Chop the ends off the onion, peel and slice the onion (larger than 1/4

thick). Remove the rings and transfer the smaller bits to a dish for later

use in a salad or dressing.

* Prepare the stations. I used my Pampered Chef coating trays but you

can easily use a few glass dishes or bowls. In the first station beat your

eggs until the yolks and whites are combined. In the second station

combine the cashew meal, sea salt, garlic powder, onion powder and

paprika. In the third station spread a layer of parchment across your

baking sheet and let’s get dippin’!

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* Dip the onion rings into the beaten eggs and using the fork for the egg

station flip the onion so it’s equally coated. Transfer the dipped onion to

the cashew mixture and use a new fork for the second station to flip

and equally coat in the dry mixture. Then transfer the coated onion to

the parchment paper lined baking sheet. Continue this process until your

baking sheet is filled. Note: If you don’t let all the drips drop off before you

move from the egg station to the cashew station your dry mixture will

start to clump up fast and you will need to add more ingredients and

start over. So be sure to let the drips drop.

* Bake the onions for 6 minutes, flip and bake for an additional 4 minutes.

Transfer to the broiler for 30 seconds to a minute to brown and finish.

Let the onion rings cool. They will firm up further if you let them sit.

Patience, my dear.

SERVES: 35-40 Onion Rings

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RECIPE INDEX

SNACK/DESSERT: COCOA APPLE RINGS

provided by paleoporn.net

INGREDIENTS:

& 1 1/2 cups coconut flakes

& 2 tablespoons cacao powder

& 1 tablespoon cacao nibs

& 1 1/2 teaspoons cinnamon

& 1/8 teaspoon nutmeg

& 1/4 cup maple syrup

& 1 organic green apple

DIRECTIONS:

* In a medium-sized mixing bowl add coconut flakes, cacao powder,

cacao nibs, cinnamon, nutmeg and maple syrup. Stir well, for 2-3

minutes, until the maple syrup is fully combined and the dry mixture

starts to turn wet from the syrup.

* Clean and dry the apple. Thinly slice the apple starting from the outside

and working your way toward the center. Repeat on the other side.

Then lay the apple flat on one of the cut sides and chop thin slices of

the remaining sides of the apple. Transfer sliced apple to a serving tray.

* Pour the cocoa-nut mixture on top of each apple.

* Now you can serve them right away or let them sit for an hour or longer

to let the coconut flake mixture soften, totally up to you.

SERVES: 1-2

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BREAKFAST: BASIC OMELET (ADP)

INGREDIENTS:

& 1-2 tablespoons bacon fat

& 2-3 whole eggs

& 2 tablespoons coconut cream

& Sea salt and pepper

DIRECTIONS:

* Heat 2 tablespoons of bacon fat in skillet over medium high heat

* Beat eggs and cream together until blended

* Salt and pepper to taste

* Make sure bacon fat is swirled around skillet covering all areas

* Pour in egg mixture

* Let it cook for 30 seconds

* Use a thin spatula to push edges towards the center while also tipping

the skillet slightly to move uncooked egg toward the edges

* Keep doing this until there is no more runny egg, maybe 3 minutes

* Using a larger spatula, fold the omelet in half or thirds and serve with

smear of remaining bacon fat rubbed on top. Add in 1-2 fist sized servings

of your favorite veggies in the mixture or serve on the side (I personally

love spinach and chopped Brussels sprouts).

SERVES: 1

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BREAKFAST: CHORIZO STUFFED PEPPERS

INGREDIENTS:

& 2-3 ounces of chorizo

& 1 jalapeno, finely diced

& 1/4 cup finely diced red onion

& 2 eggs

& 1 small yellow bell pepper, top removed and seeds removed

DIRECTIONS:

* Heat oven to 350

* Cook chorizo in skillet

* Add egg, diced jalapeno, and red onion

* Add cooked mixture to the hollowed out inside of bell pepper

* Bake in oven for 45 minutes

SERVES: 1

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BREAKFAST: EGG, TOMATO & CHEESE SALAD (ADP)

INGREDIENTS:

& 2 hard baked eggs

& 2 medium sized ripe tomatoes

& Sea salt to taste

& 2 thumb sized slices of grass-fed cheese (Kerrygold brand)

& 4 basil leaves

& Pepper

& Extra virgin olive oil

DIRECTIONS:

* Slice hard baked eggs

* Core and cut tomatoes about ¼ inch thick slices

* Sprinkle tomato with sea salt

* Layer tomato, mozzarella, egg, and basil on plate

* Sprinkle with salt and pepper

* Drizzle with EVOO

* Serve

SERVES: 1

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BREAKFAST: PORK CHOPS & EGGS (ADP)

INGREDIENTS:

& 1 or 2 palm-sized portions of pork chops

& 1 egg

& Sea salt

& Pepper

& 1-2 Tablespoons olive oil

& 2 tablespoons minced shallot

& 1 1/2 cup apple cider vinegar

& 1/2 cup chicken stock

& 1 tablespoon clarified butter

& 1 tablespoon lemon juice

DIRECTIONS:

* Season chops with salt and pepper.

* Heat skillet over medium high heat for 2 minutes, then add 1-2 tablespoons

olive oil. After a minute, add in chops and increase to high heat.

* Brown chops on both sides, about 4 minutes turning often. Turn down

the heat to medium. Add in apple cider vinegar and shallot.

* Cook, turning chops, another 3 minutes. Add 1/2 cup stock, reduce heat

to low and cover. Cook 10 to 15 minutes turning twice. Remove chops.

* Add 1 egg to skillet and a tad more olive oil if necessary.

* Scramble eggs and serve with chops.

* Add 1-2 fist sized servings of your favorite veggies to have on the side.

SERVES: 1

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BREAKFAST: BACON & EGG MUFFIN (ADP)

INGREDIENTS:

& 2-3 eggs

& 2-3 strips of bacon

& 1 tablespoon finely diced mushroom

& Sea Salt

& Pepper

DIRECTIONS:

* Beat egg

* Finely dice mushroom

* Sprinkle in sea salt and pepper as desired

* Line muffin tin with bacon (do not use paper liner, but you can use teflon

cups)

* Pour egg mixture inside bacon wrapped cup

* Bake at 350 for 15 to 20 minutes

SERVES: 1

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LUNCH: EASY SALMON SALAD (ADP)

INGREDIENTS:

& 1 or 2 palm-sized servings of wild caught salmon

& 5 cherry tomatoes

& 1 tablespoon mustard

& 1/2 cup hand shredded lettuce

& 1/2 cup hand shredded spinach

& 1 tablespoon sunflower seeds

& 1-2 tablespoons of olive oil

& Sea salt

& Pepper

DIRECTIONS:

* Add 1 tsp of grass-fed butter or coconut oil to a pan on medium heat.

Place your salmon in the pan and cover with a lid. Add 1-2 tablespoons

of water in speed up cooking. Flip salmon every 2-3 minutes and look

for a lightly browned skin to know when it is finished.

* Add all other ingredients a bowl

* Stir

* Salt and pepper to taste

* Serve

SERVES: 1

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LUNCH: TUNA AVOCADO SALAD WRAPS (ADP)

INGREDIENTS:

& 1/2 to 1 whole avocado, mashed

& 1-2 cans tuna in water, drained

& 1/4 cup mustard

& 1/4 teaspoon sea salt

& 1/4 cup lemon juice

& 1/2 teaspoon paprika

DIRECTIONS:

* Blend

* Serve on large pieces of either romaine or Boston lettuce, rolled

* Add an extra fist sized servings of your favorite veggies on the side to

compliment this dish.

SERVES: 1

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LUNCH: BROILED SHRIMP (ADP)

INGREDIENTS:

& 1/2 cup extra virgin olive oil

& 4 garlic cloves, slivered

& 2 pounds shrimp, peeled, rinsed, dried

& Sea salt

& Pepper

& Cumin

& Paprika

& Lemon as desired

DIRECTIONS:

* Turn on broiler and move rack closest to heat as possible

* Warm EVOO in skillet over low heat

* Add garlic, cooking until turning golden

* Increase heat to medium high

* Add shrimp, salt, pepper, cumin, and paprika

* Stir to blend, then move skillet under broiler for 5 to 10 minutes

* Serve with lemon slices

* Add your 1-2 fist sized servings of your favorite veggies to compliment

this dish.

SERVES: 1

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LUNCH: EASY LUNCH TO GO (ADP)

INGREDIENTS:

& 2 lettuce leaves

& 2 thumb sized slices of grass-fed cheese (Kerry gold brand)

& Slices of green bell pepper

& Spoonful of diced onion

& 1 to 2 palm-size serving of chicken breast, thinly sliced

& Mustard

& 1 tablespoon almond butter

& 1/4 cup pumpkin

& Cinnamon

DIRECTIONS:

* Roll cheese, green bell pepper, onion and chicken on mustard covered

lettuce leaves.

* Mix almond butter, pumpkin, and cinnamon to taste and eat on the side

as a treat.

* You can include your favorite side of veggies to complete this meal

SERVES: 1

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LUNCH: LEFTOVER SALAD

INGREDIENTS:

& Gather any of the following you might have left in your fridge and

combine for a deliciously healthy salad!

& Hard baked egg

& Cooked shrimp

& Cooked chicken

& Carrots

& Onion

& Bell Pepper

& Lettuce

& Tomato

& Walnuts

& Sunflower seeds

DIRECTIONS:

* Throw ingredients in bowl.

* Feel free to top with lemon juice, vinegar, salt, pepper, or natural

salsa. Great way to clean out the fridge at the end of the week.

SERVES: 1 or more

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DINNER: SPAGHETTI SQUASH (ADP)

INGREDIENTS:

& 1 spaghetti squash

& 1 pound ground beef

& 1-2 tomatoes

& 1-2 cans of tomato paste (look for JARRED’S tomato paste as it should

only contain organic tomatoes)

DIRECTIONS:

* Slice the spaghetti squash in half lengthwise, scoop out the seeds and

strings and discard

* Sprinkle with sea salt and pepper

* Place face down on baking sheet and bake in 375 oven for 45 minutes

* When about 20 minutes remain on cooking squash, begin cooking beef

in skillet.

* As your beef is just about done cooking chop open your cans of tomato

paste and dump into a pot on a nearby stove top burner. Chop your

tomato and add to the paste. Heat on low. Once your meat is done

cooking add it to the tomato and paste mixture.

* When browned, add sauce

* Remove spaghetti squash and use a fork to scrape out noodles and

serve

SERVES: 2 to 4

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DINNER: GROUND PORK TACOS (ADP)

INGREDIENTS:

& 1 pound ground pork

& 1 teaspoon cumin

& 1 teaspoon paprika

& 1 teaspoon cayenne

& 1/2 teaspoon garlic

& 1 teaspoon black pepper

& 1 teaspoon sea salt

& lettuce wraps

& Herdez salsa

DIRECTIONS:

* Cook ground pork, stirring in seasonings, in skillet until browned and no

pink remains

* Divide into lettuce leaves

* Top with salsa

* Add your favorite side of veggies to complete the dish

SERVES: 2 to 4

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DINNER: SALMON HASH (ADP)

INGREDIENTS:

& 2-3 cans pink salmon

& 1 jalapeno

& Herdez salsa

& 1/4 cup diced white onion

& Juice from 1 whole lemon

& White pepper

& Sea salt

& Mustard

DIRECTIONS:

* Dice onions and jalapenos.

* Add olive oil to skillet. Add in diced onion and diced jalapeno. Cook over

a medium heat until onion becomes slightly translucent.

* Add all contents of salmon, including bones and liquid, to skillet. Stir in

with onion and jalapeno. Squeeze juice from whole lemon onto salmon.

Stir in sea salt and ground white pepper. Let salmon cook for a few

minutes, then stir. Let cook a few more minutes, then stir. Continue this

process of cooking and stirring until salmon is the cooked consistency of

your choice. You can make it a bit crunchier with longer cooking.

* Top with salsa if desired. Salmon also tastes yummy with mustard

which has Turmeric. Enjoy! Serve with your favorite side of veggies to

compliment this dish

SERVES: 2

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DINNER: CHICKEN TENDERS (ADP)

INGREDIENTS:

& 1-2 pounds chicken tenderloins

& 3-4 tablespoons of coconut oil

& Tapioca flour or coconut flour (just enough to coat the tenderloins)

& Sea salt

& Pepper

DIRECTIONS:

* Wash and pat dry chicken

* Coat chicken in tapioca flour

* Cook in skillet over medium heat, turning after 4 minutes

* Cook on other side

* Sprinkle with sea salt and pepper to taste

* Serve with a side of your favorite veggies to compliment this dish.

SERVES: 2-3

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RECIPE INDEX

DINNER: MEATZA STUFFED MUSHROOMS (ADP)

INGREDIENTS:

& 4 Portobello mushroom caps

& 1 pound Ground beef, pork, turkey, or chicken

& 4 tomatoes

& 4 garlic cloves

& 1 Lemon

& 1 Leek

& 1 Onion

& Basil

& Olive oil

& Sea salt

DIRECTIONS:

* Heat olive oil in skillet

* Cook diced onion and while that’s browning, dice tomatoes, garlic, and

leek along with pinch of sea salt

* Add in ground meat and cook until no longer pink

* Squeeze 1 tablespoon lemon juice over skillet

* Add 5 leaves chopped basil

* Remove stems from mushrooms and place them top side down on a

greased baking sheet

* Spoon cooked mixture evenly into mushroom caps

* Bake 12 minutes at 400

SERVES: 2-3

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SHAKES: AVOCADO CHOCOLATE SHAKE (ADP)

INGREDIENTS:

& 1 whole ripe avocado, peeled and pit removed

& 2 cups ice

& 1 tablespoon cocoa powder

& 1/2 cup water

& 1/2 to 1 cup coconut or unsweetened almond milk as needed for desired

consistency

& 1 scoop grass-fed protein powder (Protein)

DIRECTIONS:

* Puree all ingredients in blender, adding in coconut milk and water until

desired consistency

SERVES: 1

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SHAKES: RICH BERRY (POST-WORKOUT ONLY)

INGREDIENTS:

& 1 handful of strawberries

& 12 ounces of unsweetened coconut or almond milk

& Vanilla extract to taste

& 1 scoop grass-fed protein powder (Protein)

DIRECTIONS:

* Puree strawberries in blender

* Combine all ingredients in blender and blend until smooth.

* Taste

* Add more vanilla extract as desired.

SERVES: 1

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SHAKES: ORANGE SMOOTHIE (POST-WORKOUT ONLY)

INGREDIENTS:

& 1 whole blood orange

& Ice cubes

& 1 tablespoon honey

& 1 teaspoon vanilla extract

& 1/2 cup unsweetened coconut or almond milk

& 1 scoop grass-fed protein powder (Protein)

DIRECTIONS:

* Using a Ninja, cup, or other blender, segment orange and put into blender

* Add ice cubes, maybe a cup

* Add honey, vanilla extract, and unsweetened coconut or almond milk

* Blend

SERVES: 1

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SHAKES: POMEGRANATE RASPBERRY SMOOTHIE

(POST-WORKOUT ONLY)

INGREDIENTS:

& 1 Tablespoon honey (optional)

& 1 Tablespoon Cacao powder (optional)

& 1/4 cup pomegranate pods

& 1 handful of raspberries

& 1/2 cup unsweetened coconut milk

& 6 to 8 ice cubes

& 1 scoop grass-fed protein powder (Protein)

DIRECTIONS:

* Remove pods from pomegranate which are separated by thin layers of

skin

* Cacao powder and honey are optional additions if you prefer a sweeter

version. Feel free to add both, one, or neither.

* Add all ingredients to blender

* Blend and serve

SERVES: 1

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SHAKES: NUT FLAX (ADP)

INGREDIENTS:

& 1 tablespoon flax seeds

& 1-2 tablespoons cashews

& 1 teaspoon vanilla extract

& 1/4 cup walnuts

& Unsweetened coconut or almond milk as needed to blend to desired

consistency

& 1 scoop grass-fed protein powder (Protein)

DIRECTIONS:

* Place all ingredients in blender, such as a Ninja cup

* Blend well, adding unsweetened coconut or almond milk as needed to

blend smoothly

* Serve

SERVES: 1

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SIDES: SAUTÉED RIPE PLANTAINS (POST-WORKOUT ONLY)

INGREDIENTS:

& 2 ripe plantains, almost completely black, peeled

& 3 to 4 tablespoons bacon fat

& sea salt to taste

& lime wedges

DIRECTIONS:

* Prepare the plantains by cutting them in half, lengthwise

* Heat bacon fat in a large skillet over medium heat

* Add the plantains and decrease heat to medium low

* Turn often adjusting the heat as necessary

* Done when golden brown and tender, 10 minutes or less

* Sprinkle with sea salt and lime

SERVES: 2-3

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SIDES: SAUTÉED PEPPERS (ADP)

INGREDIENTS:

& 2 tablespoons extra virgin olive oil

& 1 red bell pepper, stemmed, peeled, seeded, cut into thin strips

& 1 yellow bell pepper, stemmed, peeled, seeded, cut into thin strips

& 1 orange bell pepper, stemmed, peeled, seeded, cut into thin strips

& 1 cup sliced white onion

& 2 teaspoons apple cider vinegar

& 1/4 cup chopped fresh parsley

DIRECTIONS:

* Heat EVOO in large, deep, skillet over medium high

* After 1 minute, add in peppers and onions

* Stir occasionally until veggies are tender, at least 15 minutes

* Season with sea salt and pepper

* Stir in vinegar and reduce heat to low

* After two minutes stir in parsley

SERVES: 2

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SIDES: CARROT AND JICAMA SALAD (ADP)

INGREDIENTS:

& 1 1/2 pounds carrots, peeled and julienne sliced

& 1 pound jicama, sliced

& Juice of 1 orange

& Juice of 1 lemon

& 2 Tablespoons Extra Virgin Olive Oil

& Sea salt to taste

& Pepper to taste

& 1-teaspoon cumin

DIRECTIONS:

* Blend everything except carrots and jicama

* Pour over carrots and jicama and serve

SERVES: 2

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SIDES: BUTTERED BEETS (ADP)

INGREDIENTS:

& 2 Tablespoons clarified butter

& 4 large or 8 medium baked beets, peeled and sliced

& Sea salt

& Pepper

& Minced fresh chives

DIRECTIONS:

* Heat butter in large, deep skillet on medium high heat

* Add beets

* Stir often, for 5 minutes

* Salt and pepper to taste

SERVES: 2-4

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SIDES: BUTTERED ASPARAGUS (ADP)

INGREDIENTS:

& 2 pounds asparagus, trimmed and peeled

& 4 tablespoons grass-fed butter (Kerrygold brand)

& Sea salt

& Pepper

DIRECTIONS:

* Simmer asparagus in a skillet with salted water just enough to cover

them, high heat until thickest part of stalk can be pierce easily

* Drain

* Place asparagus in ice water briefly, drain and pat dry

* Place asparagus in casserole dish

* Dot with grass-fed butter

* Sprinkle sea salt and pepper over top

* Sprinkle one third of cheese over the top

* Bake in 450 oven for 15 minutes

SERVES: 2-4

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SIDE NOTES

HOW TO MAKE BACON FAT:

* Cover a cookie sheet with parchment paper

* Place pieces of nitrate free bacon on paper

* Bake in the oven as directed, or longer

* When done, remove the bacon and put in a container for use during the

week

* When cooled, drain bacon fat into a good glass container with a lid; put

it in the fridge for later use.

HOW TO MAKE COCONUT CREAM:

* Put 1 can of full fat coconut cream in the fridge

* Let it sit overnight

* Open the can and scoop out the more solid, creamy stuff

HOW TO MAKE CONDENSED COCONUT MILK (CAN USE THIS FOR SHAKES):

* Bring 1 can coconut milk to boil in saucepan, about 4 minutes.

* Turn down heat and whisk in ¼ cup honey until dissolved

* Simmer about 35 minutes

* Store in glass jar in fridge for up to a week

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HOW TO BAKE A BEET:

* Clean well

* Wrap in aluminum foil individually

* Bake on a baking sheet for 45 minutes to 90 minutes until a knife pierces

easily

HOW TO HARD BAKE EGGS:

* Heat oven to 350

* Place eggs directly on rack

* Bake for 30 minutes

* Place in ice bath for 10 minutes

* Pat dry. Either place in fridge for later use, or peel and use now

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SIMPLE SNACK IDEAS WHEN YOU’RE IN A PINCH

* Grass-fed Beef Jerky: It can be hard to find in stores. Read labels and

make sure that it is gluten, soy, and sugar free. Below are a few that

you can order online.

American Grass-fed Beef

US Wellness Meats

* Smoked Salmon: Again, turn that bad boy over and check the label.

Many of them can contain sugar, soy, or gluten.

* Raw Veggies: Carrot, celery, bell peppers, cucumber slices, and cherry

tomatoes are great raw. Can combine them with nut butter if needed.

* Hard-boiled eggs: I like to grab a dozen free-range and hard boil the

entire package so they are ready to roll.

* Avocado: An entire avocado is a great snack. Add a little black pepper

if you’d like.

* Kale chips: Had to link to a fantastic recipe from Nom Nom Paleo for this.

LOVE!

* Canned salmon/tuna: Just have a can opener ready.

* Nuts and seeds: Remember if fat loss is a concern than 1-2 small handfuls

per day max.

FEEL FREE TO COMBINE SOME OF THE SNACKS TO MAKE FOR A PRETTY AWESOME TREAT. HAVE A LITTLE SMOKED SALMON AND AVOCADO OR MAYBE SOME KALE CHIPS AND BEEF JERKY.

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RECIPE INDEX

RECOMMENDED COOKBOOKS

Pigskin Paleo

Los Paleo: Mexican Paleo Recipes

Caveman Cookbook 2

The Paleo Diet Cookbook

The Primal Blueprint Cookbook

Visit the Limitless Store for more cookbook and shake ideas

RECIPE RESOURCES

Paleo Comfort Foods

Paleo Parents

Everyday Paleo

Jen’s Gone Paleo

paleOMG

Civilized Caveman

Health-Bent

PaleoPorn