Mark Sisson - Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved Meals You Can Make in 2 to 20 Minutes

Quick & Easy Meals Delicious, Primal-approved Meals
You Can Make in Under 30 Minutes MARK SISSON
JENNIFER MEIER Primal Blueprint Quick and Easy Meals 2011, Mark Sisson. All rights reserved. Except as permitted under the United States Copyright Act of 1976, reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without written permission of Mark Sisson. Library of Congress Control Number: 2011921606 Library of Congress Cataloging-in-Publication Data
Sisson, Mark, 1953 Primal Blueprint Quick and Easy Meals / Mark Sisson with Jennifer Meier ISBN 978-0-9822077-4-1
1. Cooking 2. Diet 4. Diet 4.

Low Carb Editor/Project Manager: Aaron Fox
Assistant Editors: Bradford Hodgson, Kristin Roybal
Editorial Assistant: Cailyn Roybal
Design/Layout: Kristin Roybal For more information about the Primal Blueprint, please visit www.primalblueprint.com For information on quantity discounts, please call 888-774-6259 Publisher: Primal Nutrition, Inc.
23805 Stuart Ranch Rd. Suite 145
Malibu, CA 90265

I must acknowledge first and foremost all my wonderful readers over at my ever-expanding blog MarksDailyApple.com. Their enthusiasm and support have helped raise awareness of the Primal Blueprint lifestyle to the point where it is poised to become a mainstream phenomenon. Reader questions, suggestions and directions have also helped guide these most recent Primal culinary explorations. I like the way you guys think. My co-author Jennifer Meier has once again exceeded expectations in bringing to life a wide variety of brand new delicious, yet easy-to-prepare, meals.

I must confess that many of these were initially designed to appeal to my own finicky palate and my relative impatience in the kitchen (I want fabulous food and I want it now), so the challenge was double. Most of her work was done while pregnant with her first child, and once again Jennifer did double duty as the food photographer. Talk about multi-tasking! I also want to thank Aaron Fox, my general manager and MarksDailyApple. com webmaster, who was instrumental in coordinating the efforts of everyone involved in this project, served as the main copy editor and handled the indexing. MarksDailyApple.com staffers Bradford Hodgson and Cailyn Roybal added valuable insights and fact checking, with Cailyn assuming the task of divining all the macronutrient breakdowns. My super designer Kristin Roybal came through (again) with a fabulous design and layout of both the text and cover.

Special thanks to my beautiful wife Carrie and fabulous children Devyn and Kyle for their love and support as we all look to see what the Primal Blueprint holds for the future.

Thank you Mark Sisson and Aaron Fox for introducing me to the world of Primal eating and for being so enthusiastic about creating the best recipes possible. A huge thank you to the online community at MarksDailyApple.comyour insatiable appetite for great food has inspired all the recipes in this cookbook. And thanks, of course, to my husband Sorin, who happily eats everything I cook. TABLE OF CONTENTS PEOPLE ARE THINKING ABOUT FOOD MORE THAN EVER. What we eat, where and how it was grown or raised, and the endless ways in which it can be prepared all continue to be hot topics of conversation.

The primal eating pattern of our hunter-gatherer ancestorsconsuming a wide range of fresh, organic, seasonal foodsis being celebrated in modern times. And yet, simultaneously, obesity rates and lifestyle diseases continue to be on the rise. Our society continues to be dependent on processed foods and addicted to sugars, grains and man-made fats that our bodies are not genetically programmed to thrive on. So many of us have made the connection that eating well brings pleasure, and that what we eat directly affects how we feel. Yet, we cannot fully break free from the foods and lifestyle habits that are causing us harm. The solution to this modern dilemma does not have to be complicated.

Nor does it have to involve the deprivation we've been led to believe is necessary. Ten simple, logical steps that served our primal ancestors well not just for surviving, but for genetically thriving, can continue to serve us well in the modern world: Eat lots of plants and animals. Move around at a slow pace. Lift heavy things. Run really fast every once in awhile. Play. Play.

Get some sunlight every day. Avoid trauma. Avoid poisonous things. Use your mind. It's that simple. Or is it? The frenetic pace of modern existence can seem at odds with these core beliefs of the Primal Blueprint.

How can we possibly enjoy a happy, healthy, balanced lifestyle while living in such a hectic world? Here's the thing: the Primal Blueprint gives you immense personal power to make necessary changes in your life with minimal sacrifice and little chance of failure. Every Primal law doesn't have to be followed every day; rather, it's about incorporating them over time into a longer journey; a journey that leads to overall physical and mental well-being. And what better way to begin that journey than by sitting down to a delicious home cooked meal? For the uninitiated, the Primal Blueprint eating strategy simply seeks to emulate the hunter-gatherer diet of our ancestors (find out more in my best-selling book The Primal Blueprint). Our primary goals are the elimination of most simple sugars, grains (wheat, rye, barley, corn, etc.), legumes (soy, kidney beans, etc.) and trans and hydrogenated fats and oilsfoods that our genes never encountered until very recently in human history. Moreover, these are often the same foods that confuse our genes into making us sick over a long period of time. Instead, the Primal Blueprint focuses on quality cuts of meat, fish, fowl, eggs, copious amounts of vegetables, fruits, and healthy, life-sustaining fats. Primal Blueprint Quick & Easy Meals contains 110 recipes that are completely Primal and will simultaneously meet all the needs of anyone seeking a gluten-free, low carb, low dairy, or paleo existence. Primal Blueprint Quick & Easy Meals contains 110 recipes that are completely Primal and will simultaneously meet all the needs of anyone seeking a gluten-free, low carb, low dairy, or paleo existence.

And here's the best part: every recipe is written specifically with your busy lifestyle in mind. Delicious, easy-to-prepare recipes like Chorizo and Almond Crusted Halibut and Tahini Chicken Salad are proof that convenience food does not have to be pre-packaged and processed. In 30 minutes or less you can have healthy, satisfying and unbelievably flavorful meals on the table that you can feel good about. And with the handy macronutrient profiles (courtesy of the very useful site FitDay.com) included with each recipe you'll know exactly what you're putting in your body, no guesswork required. Each profile is per serving, with per serving figures calculated based on the upper recipe serving size. fat, carb, protein quantities divided by 4, not 2). fat, carb, protein quantities divided by 4, not 2).

Likewise, for recipes that call for a range of an individual ingredient, the upper ingredient quantity is used when determining the macronutrient profile. For example, if a recipe calls for to 2 pounds of chicken, 2 pounds of chicken were used when calculating the profile. Keep in mind that all calculations are approximations, and that figures have been rounded to the nearest whole number. As such, aggregate totals may not amount to the expected value in some cases. While all meals in this cookbook have a place in a Primal diet, armed with this knowledge you'll be equipped to pick and choose recipes depending on your own personal weight loss or weight maintenance goals. You'll also find helpful hints, easy-to-follow instructions and color photos on each page, making your time in the kitchen (even if it's only 30 minutes!) less stressful and more fun.