Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
9 Feb

5 Primal Meals in Just 35 Minutes

Five MealsPreparing a healthy breakfast, lunch, and dinner seven days a week while living a busy life isn’t easy. Even when you know how to cook and what to eat (meat, fish, fowl, eggs, veggies, fruits, nuts and seeds) it’s still a challenge to come up with a variety of tasty meals. The best approach is to plan ahead at the start of each week so you can make one shopping trip for many meals. But who actually has time to plan ahead?

This week, it’s done for you. Below are five recipes that can be hammered out in a total of 35 minutes of focused cooking. All the planning is done for you; just shop and set aside some time in the kitchen. You’ll be rewarded five days straight when you open the fridge and a meal is waiting for you.

Now, imagine a world where a weekly guide to breakfast, lunch, dinner and snacks simply appears in your inbox. Every week you’ll know what to buy in one shopping trip and exactly how to turn all the ingredients into easy Primal meals. That world can be yours with the new Primal Blueprint Meal Plan. Subscribers will receive weekly meal plans, shopping lists and recipes to take the guesswork out of eating Primal. The recipes are easy to prepare and often provide leftovers to save you time in the kitchen.

Whether or not you decide the Meal Plan is right for you, give the recipes below a try. Set the timer and challenge yourself to cook all five meals within 35 minutes. You’ll be glad you did. Now, if only we could help with kitchen clean-up too….

Notes:

  • Each recipe serves two people. If you are serving more or fewer people adjust the shopping list and ingredient quantities accordingly.
  • Provided below are cooking instructions for preparing all five recipes at once, and cooking instructions for preparing each of the five recipes individually.

Shopping List by Item

Ingredients

Meat:
1 1/2 pounds boneless beef (tenderloin, sirloin, flank steak, strip steak) (680 g)
4 salmon fillets (6 ounces and about 1 inch thick) skinned. To save time, ask the fish monger to do this for you. (170 g, 2.5 cm)

Produce:
4 bell peppers (red, yellow and/or orange)
1 head of broccoli
1 large cucumber or several small Persian cucumbers
3 limes
5 to 8 ounces of salad greens (enough for 4 individual salads) (142 to 227 g)
2 avocados

Frozen:
16 ounces frozen chopped spinach (455 g)

Refrigerated:
6 eggs

Nonperishable:
1 can coconut milk (13.5 ounces/400 ml)
olive oil
salt
black pepper
powdered cumin
chili powder
dried dill
coconut aminos or tamari

Shopping List by Recipe

Steak with Creamed Spinach
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
8 ounces frozen chopped spinach (227 g)
1 can coconut milk (13.5 ounces/400 ml)
1 bell pepper (red, yellow or orange)
1 lime
olive oil
salt

Steak Salad
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
1 bell pepper
4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
powdered cumin
chili powder
1 lime
olive oil
salt
1 avocado

Steak Stir-Fry
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
1 bell pepper (red, yellow or orange)
1 head of broccoli
olive oil
salt
pepper
coconut aminos or tamari

Salmon Salad
2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
1 large cucumber or several small Persian cucumbers, sliced into rounds
4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
1 lime
olive oil
salt
1 avocado

Salmon Frittata
2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
1 bell pepper
8 ounces frozen chopped spinach (227 g)
6 eggs
salt
pepper
dried dill
olive oil

Main Tools to Have Ready

3 rimmed baking pans
1 or two cutting boards
Sharp knives for cutting veggies and raw beef
12-inch or larger skillet (30 cm)
10-inch oven-proof skillet (to make a frittata) (25 cm)
8-inch or larger pot (20 cm)

Cooking Instructions for 5 Meals in 35 Minutes

Preheat oven to 450 ºF (232 ºC).

Take the frozen spinach out of the freezer and the meat and salmon out of the refrigerator.

Thinly slice bell peppers and place in a rimmed baking pan.

Cut broccoli into small florets and place in a rimmed baking pan.

Toss both the peppers and broccoli liberally with olive oil.

Step 1

Put both pans in the oven.

Season the salmon lightly with salt and pepper. Place in a baking pan and put in the oven. Set a timer for 12 minutes; this is a reminder to take the salmon out. When you take the salmon out, leave the veggie in the oven.

Once the salmon is in the oven, slice the cucumber and set aside.

Juice the limes into a small bowl and set aside.

To make lime salad dressing, whisk together 3 tablespoons (45 ml) of lime juice, 1/2 cup (125 ml) of olive oil and 1/4 teaspoon (1 ml) of salt. Set aside. (Don’t discard remaining lime juice.)

Step 2

Slice the beef very thinly into 1 to 2 inch long (25 to 50 cm) slices. Lightly season with salt and pepper.

Check the salmon – is it done?

Set a 12-inch skillet (30 cm) and an 8-inch pot (20 cm) over medium-high heat. Add about a tablespoon of olive oil to each. When the oil is hot, add 2/3 of the sliced meat to the 12-inch skillet and the rest to the 8-inch pot.

Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes.

Step 3

Turn the heat off under the 12-inch skillet.

To the 8-inch pot with meat, add half the frozen spinach and the can of coconut milk. Bring to a boil for five minutes then turn off the heat under the pot.

Step 4

Take the broccoli and red peppers out of the oven. Turn the oven off and turn on the broiler.

Use a fork to flake two of the salmon fillets into small pieces.

Whisk the eggs together really well in a bowl. Add a pinch of salt, pepper and dried dill.

Warm a few tablespoons of olive oil in a 10-inch skillet (25 cm) over high heat.

Add the remaining frozen spinach and sauté for 3 to 5 minutes (there should be very little or no liquid in the pan).

Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.

While the eggs begin to set, place a few red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.

Step 5

Finishing Instructions:

Steak with Creamed Spinach: Roughly chop several slices of roasted red pepper. Add them to the pot of steak and coconut milk. Season with lime juice, salt and pepper.

Steak Salad: Place beef slices and 1/2 of red peppers over mixed greens. Lightly season the salad with a few pinches of cumin and chili powder. Right before eating add 1/2 of a sliced avocado to each salad and lime dressing.

Steak Stir-Fry: Toss remaining steak slices with broccoli and red peppers. Season lightly with coconut aminos or tamari.

Salmon Salad: Set each of the two remaining fillets over several handfuls of salad greens. Garnish with cucumber slices. Right before eating add 1/2 of a sliced avocado to each salad and lime dressing.

Salmon Frittata: Slice to eat, hot or cold. Serve over a bed of salad greens if desired.

Five Meals

Individual Recipes

Beef with Creamed Spinach

Serves: 2

Time in the Kitchen: 25 minutes

Ingredients:

  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
  • 1 tablespoon olive oil or coconut oil
  • 8 ounces frozen chopped spinach (227 g)
  • 1/2 a bell pepper, thinly sliced
  • 1 can coconut milk (13.5 ounces/400 ml)
  • 1 lime, juiced
  • Pinch of salt
  • Pinch of black pepper

Instructions:

Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.

Lightly season with salt and pepper.

In a wide skillet or pot heat a tablespoon of oil.

When the oil is hot add the beef. Cook the meat, stirring only once or twice, just to brown the outside, about 1 to 2 minutes.

Add the spinach. Cook until soft then add the bell pepper and coconut milk.

Bring to a boil for five minutes then turn off the heat under the pot.

Season with lime juice, salt and pepper.

Creamed Spinach

Steak Salad

Serves: 2

Time in the Kitchen: 20 minutes

Ingredients:

  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
  • 1 tablespoon (15 ml) plus 1/2 cup olive oil (125 ml)
  • 1 bell pepper, thinly sliced
  • 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
  • Pinch of powdered cumin
  • Pinch of chili powder
  • 3 tablespoons lime juice (45 ml)
  • 1/4 teaspoon salt (1 ml)
  • 1 avocado, sliced

Instructions:

Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.

Lightly season with salt and pepper.

In a wide skillet heat a tablespoon of olive oil.

When the oil is hot add the beef. Cook the meat, stirring only once or twice, until it’s cooked through, 2 to 3 minutes. Set the meat aside in a large bowl.

Add the bell pepper to pan (with a little more oil if needed) and saute for just a few minutes. Toss the bell peppers with the meat, along with the salad greens. Season the salad lightly with cumin and chile powder.

To make lime salad dressing, whisk together the remaining 1/2 cup of olive oil with the lime juice and salt.

Dress the salad and add avocado.

Steak Salad

Steak Stir-Fry

Serves: 2

Time in the Kitchen: 35 minutes

Ingredients:

  • 2 bell peppers, thinly sliced
  • 1 head of broccoli, cut into small florets
  • Several tablespoons of olive oil
  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
  • Salt
  • Pepper
  • Coconut aminos or tamari

Instructions:

Preheat oven to 450 ºF (232 ºC).

Place bell peppers and broccoli in a rimmed baking pans

Toss the vegetables liberally with olive oil and put the pans in the oven. Set the timer for 20 minutes.

Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.

Lightly season with salt and pepper.

In a wide skillet heat about a tablespoon of olive oil.

When the oil is hot add the beef. Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes. Put the meat in a large bowl.

Toss the meat with the bell peppers and broccoli. Season with coconut aminos or tamari.

Stir Fry

Salmon Salad

Serves: 2

Time in the Kitchen: 20 minutes

Ingredients:

  • 2 salmon fillets (4 to 6 ounces and about 1 inch thick) (113 to 170 g and 2.5 cm)
  • black pepper, for seasoning salmon
  • 1/4 teaspoon salt, plus more for seasoning salmon (1 ml)
  • 3 tablespoons lime juice (45 ml)
  • 1/2 cup olive oil (125 ml)
  • 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
  • 1 large cucumber or several small Persian cucumbers, sliced into rounds
  • 1 avocado, sliced

Instructions:

Preheat oven to 450 ºF (232 ºC).

Lightly season the salmon with salt and pepper. Place in a rimmed baking pan and bake for 12 minutes, or until cooked through to your liking.

While the salmon cooks, make the salad dressing by whisking together the remaining 1/4 teaspoon salt with the lime juice and olive oil.

Toss the salad greens and cucumber slices with salad dressing. Set the salmon on top of the greens. Garnish with avocado.

Salmon Salad

Salmon Frittata

Serves: 4

Time in the Kitchen: 30 minutes

Ingredients:

  • 2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
  • Pinch of salt
  • Pinch of black pepper
  • 6 eggs, whisked
  • Dried dill
  • 2 tablespoons olive oil
  • 8 ounces frozen chopped spinach (227 g)
  • 1/2 a bell pepper, thinly sliced

Instructions:

Preheat oven to 450 ºF (232 ºC).

Lightly season the salmon with salt and pepper. Place in a rimmed baking pan with the red pepper and bake for 12 minutes.

When the salmon comes out, turn the oven off and turn the broiler on.

Use a fork to flake two of the salmon fillets into small pieces.

To the eggs add a pinch of salt, pepper and dried dill.

Heat olive oil in a 10-inch skillet (25 cm) over high heat.

Add the frozen spinach and saute for 3 to 5 minutes (there should be very little or no liquid in the pan).

Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.

While the eggs begin to set, place the red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.

Salmon Frittata

Not Sure What to Eat? Get the Primal Blueprint Meal Plan for Shopping Lists and Recipes Delivered Directly to Your Inbox Each Week

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. That steak salad and steak stir fry looks good!

    bjjcaveman wrote on February 9th, 2013
  2. Thanks for the recipes! That steak salad looks good indeed.

    > 1 to 2 inch (25 to 50 cm) ?

    I would make that “2.5 to 5 cm”. Fits better in the pan ;-)

    Sebastian wrote on February 9th, 2013
  3. Awesome blog today with some great ideas grok on!

    Victoria w wrote on February 9th, 2013
  4. I love this idea, but can you suggest a substitution for the bell peppers? I cannot tolerate them.

    Kerry wrote on February 9th, 2013
    • Onion, maybe? That’s what I would use if I couldn’t use bell pepper. :)

      kalen wrote on February 9th, 2013
    • I always use onions and garlic to enhance virtually every recipe.

      Onge wrote on February 9th, 2013
    • Maybe roasted beets.

      Ted wrote on February 9th, 2013
    • mushrooms, leaks

      melissa wrote on February 9th, 2013
    • Try zuchinni with onion together.

      Michael Sakowich wrote on February 11th, 2013
    • Tomatoes?

      Matt wrote on February 14th, 2013
  5. Looks nommy. Shame I can’t afford that much steak.

    Never mind, scored a cheap shoulder of lamb today, and doing beef shin in a steak and kidney stew for tonight.

    Orielwen wrote on February 9th, 2013
  6. Incredible, cant wait to give this a try!

    Ian wrote on February 9th, 2013
  7. Now we are talking food!!!!!!!!!!

    michael wrote on February 9th, 2013
  8. i’m all OVER that steak with creamed spinach! Today’s my birthday (58 yeah!) so guess what WE’RE having for dinner???

    drjoyous wrote on February 9th, 2013
  9. Very well thought out. The problem I have had with any “meal plans” I have tried in the past (various diet programs) was that there are always lots of ingredients left over from the shopping trip that didn’t get used during the week. Also, there were usually suggestions that I just didn’t like! I am thrilled to see that you have thought of this and are truely using everything on the shopping list. Also, everything looks really satisfying. I will definitely give this a try!
    I have been “playing” with a Primal lifestyle on and off (mostly off) for a couple of years. I am solidly on the path now (since Jan 2, feeling amazing and down 20 pounds!). These quick, combined cooking, meals will definitely help.
    Thanks for an amazing (as always) post.

    Stacey wrote on February 9th, 2013
  10. I’m pretty sure that in my case, most of these would only serve one. Except for the Fritatta. Then again, I’m 6’8″.

    Chris wrote on February 9th, 2013
    • Uh – yeah. My family of 4 (the kids are 7 and 3 so they don’t eat that much) eat that much food in a DAY – not a week! We often eat 2 lbs of meat at supper alone! My kids can easily eat 2 eggs each and I can eat 4…

      the recipes do sound good though!

      Heather wrote on February 10th, 2013
      • These recipes are very easy to multiply for additional servings!

        mars wrote on February 10th, 2013
  11. Hmmm, I work full time, my husband works full time…then there are the kids, housework, bills to pay, etc. But this, this makes eating right doable. Thanks Mark.

    Lucy wrote on February 9th, 2013
  12. Yum! Everything looks awesome! I love to have leftover frittata for my lunch break at work and will try this version.

    And really… why do people take the time to cook grains?! Meals are so much simpler for me after eliminating grains!

    KerryC wrote on February 9th, 2013
  13. That all looks ace. There’s a similar amount of food there to what I eat in a day ;)

    Ally Porwal wrote on February 9th, 2013
  14. These recipes sound delicious. I make salmon salad all the time – it’s a great quick cook meal!

    Lisa wrote on February 9th, 2013
  15. Great post! I’ve discovered over time that I can only eat primal when I do meal planning on the weekend. These are great meals to add to the rotation.

    trinity wrote on February 9th, 2013
  16. Thanks… meal plans and recipes are just what a busy working mom of busy/active kids need! I also follow the ideas of the book Well Fed… can’t remember author’s name right now, but that book definitely changed how I get meals ready for our busy lifestyle!

    Shannon wrote on February 9th, 2013
    • The author is Melissa Joulwan and her recipes rock! The chocolate chili is it die for!
      Here’s her site: http://www.theclothesmakethegirl.com/

      Click the recipes tab.

      Great looking food here today Mark. Thanks for the cooking WOD – and props fr the roasted peppers idea! That’s brilliant!

      Catherine wrote on March 7th, 2013
  17. Wow, thanks for the recipes and tips but surely that cant feed two and be enough. I’d eat that and still be hungry.

    Paul wrote on February 9th, 2013
  18. really helps visualize what quantity should look like because as a beginner we tend to “over” indulge….

    Laura Lee Drucker wrote on February 9th, 2013
  19. why would you skin the salmon?? the skin is so tasty! and i imagine quite nutritious… but perhaps that is not the case….?

    Kellie wrote on February 9th, 2013
    • I second that! I flame-grill salmon and the skin is the best part!

      boo wrote on February 9th, 2013
    • If I remember right – somewhere in this blog – Mark called the salmon skin the “bacon of the sea”

      PrimalGrandma wrote on February 9th, 2013
  20. Thanks for doing a sample of what the meal plan would be like. I am considering it, but was nervous about how do-able it actually was. My cooking style has always been too implusive to use similar ideas.

    I’m going to try this this week, and see if it is worth it! Thank you!

    Steff wrote on February 9th, 2013
  21. If that is anything like what the meal plans will look like, I definitely want to give the whole thing a try, especially since I’m having problems with actually sticking to the rules.

    It’s just a shame that there are no payment options beside credit cards – I’m not going to get one of those things.

    Sandra wrote on February 9th, 2013
  22. These recipes look great!

    I’d make bigger portions for myself though as I only eat 2 meals per day so my portions tend to be pretty big.

    I’m going to send my mom the link to this article, she likes to cook in advance.

    Kris Gunnars wrote on February 9th, 2013
  23. post the macronutrient profiles with the recipes.

    Marthamae wrote on February 9th, 2013
  24. Hey mark!

    I just tired making this this afternoon. It was amazing. Took me about 50 minutes, but I dilly dallied a bit. I am so excited to have a week worth of food sitting in my fridge just waiting to be delicious.

    Joshua wrote on February 9th, 2013
  25. Mark, regarding that frittata recipe – you indicate putting olive oil into skillet turned on high to saute peppers – thought olive oil didn’t tolerate high heats? Maybe coconut oil instead? Also, you never reduce that heat in your recipe when you add the eggs/salmon – I would think that would kill them. just curious

    Mark Holmes wrote on February 10th, 2013
    • I was thinking the same thing. I’m sure most people will figure it out and conform once they try it, but it’s nice to have extremely thorough instructions.

      Ron wrote on February 11th, 2013
    • Same question. For the saute you can use coconut oil but for the Steak Stir-Fry it makes sense to pour olive oil on the vegetables. But to oven the olive oil sounds weird to me…

      Guill wrote on July 2nd, 2013
      • Actually used macadamia oil instead olive oil for the stir fry as it stands the heat much better.

        Guill wrote on July 24th, 2013
  26. Wow. I’m always highly skeptical of meal plans for the reasons others have mentioned – fussy ingredients, waste, complex recipes – but this is amazing. Absolutely amazing. Coming from a supremely badly organised mum of a four & two year old who is now eating crap after a brilliant Primal year, simply because I’m so burnt out in cooking…. I love this.

    Mark, I would sign up right now, but although my (very unfussy) kids eat all of those ingredients happily, things like steak & salad aren’t really small-people friendly. Is there any plan to have a few options – say, a couple plan, a young family plan, an extra-active plan?

    Again, I’m so impressed. A great product that’s actually been thought through seems rare as hen’s teeth these days! Cheers.

    SFJL wrote on February 10th, 2013
  27. I have been buying my lunch everyday and thought they were quite primal and healthy. But, I took my lunch to work a couple of days last week and was surprised when I dropped 3 lbs quite easily. I dropped below 160 lbs for the first time since 2005! I’ve been trying to hit that for months now! Needless to say I’m definitely interested in giving this a try. Thanks Mark!

    Ara wrote on February 10th, 2013
  28. Will this food last a week in the fridge? Should some meals be frozen? I just see five fully prepared meals with no storage instructions. I like the idea of doing it all at once but I can’t imagine it staying fresh for a week or even five days.
    Love the recipes though and am interested in perhaps subscribing to the meal plan.

    Sue Mathias Stavridis wrote on February 10th, 2013
  29. I love the meal plan. I love that you can make all five meals at the same time. However, I don’t see any storage instructions. Will this food stay fresh for a week, or five days in the fridge? Do some need to be frozen? I’m just not sure everything will last.
    Thank you,
    Sue

    Sue Mathias Stavridis wrote on February 10th, 2013
    • Oops, sorry for the double post. My computer froze and I didn’t think it posted.

      Sue Mathias Stavridis wrote on February 10th, 2013
      • My question is storage-related too… am thinking the frittata will be that day’s meal with the rest to follow. Can’t see doing all the assembly first day but a great help in having everything in the fridge prepared!

        Marilyn wrote on May 5th, 2013
  30. Well done, nice variety from such a small list. Like some of the others, I have two “little ones” that would find these appetizers a lovely way to start their meal.

    We do the same thing on a bit more of an industrial scale, we just cranked out five different dishes from 20lbs of pork shoulder… {love the deep freezer}

    Greg wrote on February 10th, 2013
  31. Like Sue said, I am also curious about how long these meals will keep in the fridge. Should some of them be frozen and, if so, which ones will freeze well?

    Thanks so much for thinking these recipes through and making things so much easier for us. These recipes will definitely help!

    Jean wrote on February 10th, 2013
  32. Love the separate and together option of cooking these meals! Will all the meal plans come this way too? Also, with the meal plans, if there are particular food items we don’t like can that be “remembered” for our meal plan or are they kind of stock standard?

    Kelly wrote on February 10th, 2013
  33. Appreciate the metric measurements, thanks – a lot of US based sites just don’t bother.

    Marko wrote on February 10th, 2013
    • Ditto!

      Jen wrote on May 5th, 2013
  34. It would be great if non US costumers could purchase without having to call internationally (for us ;-)) or pay the handling fee :-)

    But I love the idea of a mealplan, with fast meals without a ton of ingredients. And if there is something like the above with the option of preparing most of the meals on Sunday (with a description of how to store it), that would be absolutely fantastic.

    Great job anyway

    Lonnie Andersen wrote on February 10th, 2013
  35. As others mentioned, I’m quite interested in storage instuctions, I usually like to eat my leftovers within 2 days, will this keep for a week in the fridge? Or should some be frozen, maybe provide a suggested order for the meals(the ones that store best later in the week)
    But besides that this looks like a killer meal plan that should make eating primal so easy.

    bradk wrote on February 11th, 2013
  36. +5 on the Steak stir-fry (man I miss rice)

    Bald and Angry wrote on February 15th, 2013
  37. Wow this is AMAZING! I just got finished cooking all this and I am in love with the idea that my week’s dinners are DONE. I live alone and really don’t feel like coming home and figuring out what I’m going to cook. This week I’ll smile when I walk in my door.

    One suggestion, though: I noticed the creamed spinach — while incredibly tasty, oh my goodness add that extra lime juice, it pops! — is a bit thin and liquidy. Next time I’ll spend a bit of time reducing the coconut milk before it goes in with the meat. I’d recommend that step to everyone doing it.

    Thanks Mark!

    locogirlp wrote on February 24th, 2013
    • Love this and can’t wait to try the recipes! Curious to hear about how you stored and re-heated? I’ve always eaten stir fry’s and fish freshly cooked.

      Jen wrote on May 5th, 2013
  38. Just did the steak with creamed spinach. Absolutely fantastic. I’ll be doing this one again.

    Morff wrote on February 27th, 2013
  39. I just made the beef with creamed spinach and it is yummy. I was a bit scare because I had a coconut soup before and I was not fun of that. Thanks for the recipes. I sure do love how quick it took me to cook it.

    Vanessa wrote on February 28th, 2013
  40. Tried this and loved it! I want to sign up for the weekly meal plan, but it doesn’t state that each week is designed to be cooked all at once. That is the real value. Otherwise it’s just another weekly meal plan, albeit Primal fare.

    Face wrote on March 4th, 2013

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