Quick, Super Easy Primal and Paleo Meal Recipes

Gary Collins, MS

MEAL GUIDE

GARY COLLINS, MS

(Primal Power Method Series)

The Primal Power Method Meal GuideQuick, Super Easy Primal and Paleo Meal Recipes(First Edition)

Official Text for The Primal Power Method

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Copyright © 2013 The Primal Power Method

Published by Second Nature Publishing, Albuquerque, NM 87109,

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DISCLAIMER OF WARRANTY

The information contained in this material may not be appropriate for everyone, particularly for anyone suffering from any disease or recovering from a physical injury. Any time you intend to make a change in your nutrition or exercise program consult with your physician for guidance and to gain clearance to participate in such a program. The intent of this information is to further educate you in the area of nutrition and physical exercise, not to diagnose, treat, or cure any physical, mental, or any other conditions that should be under the advisement of a doctor.

Statements contained in this product have not been evaluated by the Food and Drug Administration (FDA). None of the products or services offered in this material are intended to diagnose, treat, cure or prevent any disease.

The text included in this material is for informational purposes only. The data and information contained herein are based upon information from various published and unpublished sources that represent training, health and nutrition literature and practice summarized by the authors and publisher. Even though the authors have been as thorough as possible in their research, the publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. Any claims or presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. This summary of information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment.

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Contents

About The Primal Power Method ................................................. 5About the Author .......................................................................... 6Introduction .................................................................................. 8

Some Cooking Basics ........................................... 11Breakfast .................................................................15The King’s and Queen’s Breakfast ............................................ 16Gary’s Go-Gurt .......................................................................... 16Gary’s Get up and Get Going Protein Shake ............................ 17Caveman Coconut Flour Pancakes ........................................... 18Gary’s Primal Power Breakfast .................................................. 19

Lunch .......................................................................21The Healthy Hunter’s Protein Shake ......................................... 21The Omnivore’s (No) Dilemma Salad ........................................ 22Gary’s Low Carb, High Protein Pasta ........................................ 23I’m Hungry Now Shrimp Dish .................................................... 24The Guiltless Wrap .................................................................... 25

Dinner ......................................................................27The Guru’s Stir Fry ................................................................... 27Gary’s Crazy (as in darn good!) Sausage Goulash ..................................................................... 28Gary’s Ground Meat Spectacular ............................................. 29Stick it with a Stick Skewers ..................................................... 30Chicken Fingers Lickin’ Good ................................................... 32

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Filling in the Gaps ..................................................35Protein Power on the Go ........................................................... 35Nuts, Nuts, Where are my Nuts! ................................................ 36Apples........................................................................................ 37Protein Shakes .......................................................................... 38Hardboiled Eggs ........................................................................ 39

Desserts ..................................................................41Guiltless Homemade Chocolate ................................................ 42Gary’s White Clouds of Heaven ................................................ 43Gary’s Greatest Almond Butter .................................................. 44Gary’s Gluten-Free Gooey Cookies .......................................... 45Low Sugar/Dairy-Free Ice (Real) Cream ................................... 46

Bonus Recipe..........................................................47Primal Power Green Detox ........................................................ 48

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About The Primal Power Method

The Primal Power Method is clearly a holistic-based approach. Additionally, it includes the stance that everyone is physiologically different and therefore has unique dietary requirements. There are no one-size-fits-all answers.

Some people tolerate grains well, while some people can’t eat them without feeling ill. Others are lactose intolerant and cannot tolerate dairy products, while others thrive on dairy. Some people experience several food intolerances and sensitivities.

Every “expert” book seems to have a different way of addressing these kinds of personal dietary sensitivities. It gets very confusing, and it doesn’t have to be. The Primal Power Method recognizes that what works for one person may not work for everyone, and that solving digestive challenges is not likely to be a one-step fix.

That’s why our website and all Primal Power Method publications provide you with factual information. You then can make your own choices based on your body’s unique dietary tolerances and physiological make-up.

Key principles of the Primal Power Method?

I feel it’s important to strive for what is realistic rather than idealistic. In this spirit, the Primal Power Method follows five truth-based, real-world principles designed to keep you on track. These form the practical foundation of the Method:

1. Knowledge is power2. Avoid extremes3. Keep it simple4. Something is better than nothing5. Take action today and every day

At the core of the Primal Power Method, and of course that is why it is one of the principles, is to keep it simple and easy for everyone to understand. I know that during my journey for optimal health I found the information to be very confusing and fragmented at times.

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About the Author

Gary Collins, MS was born in Southern California and raised in the High Desert at the basin of the Sierra Nevada mountain range. He has been involved in organized sports, nutrition and fitness for over 30 years.

A self-declared sports junkie, he participated and excelled in various organized sports since the age of

seven. He is extremely passionate about the pursuit of optimal health in mind, body and soul. Collins has two goals: To make being healthy as simple and enjoyable as possible and to give people the truth.

Collins’ background is very unique and brings a much-needed perspective to today’s fields of both health and nutrition. He holds an AS degree in Exercise Science, BS in Criminal Justice and a MS in Forensic Science.

After an exciting career in military intelligence Collins worked for the U.S. State Department, U.S. Department of Health and Human Services and U.S. Food and Drug Administration (FDA) as a Special Agent. His career took him around the world and gave him a unique perspective on not only how the United States, but the world is affected by our food, drug and healthcare policies.

The highlights of his career took him from protecting some of the most powerful people in the world to investigations involving the biggest tainted pet food death case in the U.S. to the intricate dealings of one of the largest counterfeit prescription drug rings in the world. He has often said, “If Americans really knew what was going on in the area of healthcare and nutrition in this country, they would be appalled.”

It can be safely said no one in the health and fitness industry has the inside knowledge and background that Collins has. He is a hybrid of a high intensity health expert and an investigator rolled into one.

An author and college professor, Mr. Collins advises and is a consultant for high-level organized sports programs and gyms. He is currently an exercise and nutrition consultant for the San Diego City College Men’s

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Basketball team, one of the most successful Junior College sports programs in California. Some of his other clients include college football players for high profile programs such as Purdue and Kansas State University.

In addition to his published articles the Primal Power Method Series blows the lid off of conventional wellness expectations and is essential for every American seeking better health.

Collins is a Master level personal trainer (few people hold such a designation) with specialized training in nutrition, exercise therapy, strength and conditioning, youth fitness, and senior fitness.

He is a CrossFit member, a member of the International Sports Science Association, International Mountain Bicycling Association, Nutritional Therapy Association, National Association for Nutrition Professionals, IDEA Health and Fitness Association, and the Weston A. Price and Price-Pottenger Nutrition Foundation.

With his unique background, Collins is in demand worldwide as a guest speaker at wellness conferences, colleges, and Fortune 500 companies.For more information on speaking engagements please send your request to contact@primalpowermethod.com.

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Introduction

When it comes to health and losing weight, the most difficult part for most people is learning how to prepare their own meals. As we discuss in the Primal Power Method Book, starving yourself or taking the easy way out and buying supposedly healthy pre-prepared meals is not the answer, as you learn nothing from this process. In addition, these premade meals are usually the opposite of healthy: loaded with chemical preservatives, GMO ingredients, artificial flavors, and highly processed table salt.

In this meal guide I will teach you the basics of how to prepare healthy meals; how far you want to take it is up to you. I have a basic philosophy, which is to keep it simple. Similar programs provide extensive meals outlining everything you need to eat every day for 30 days or more. Again, being told what to do is not the right approach, but giving you the basic information and encouraging you to tailor it to your circumstances is. I feel this is the best way for you to learn how to prepare your meals and feel confident to innovate and experiment from the process. With that being said, I have read and seen a lot of healthy meal guides or cookbooks that are very unrealistic in their approach. Yes, the meals are healthy, but a great majority of the recipes are very complex, often containing 15-20 ingredients. Most people will not have all the ingredients on hand, nor will they have the time needed to prepare these types of meals. What usually happens in such cases is people simply give up and conclude that it is just too complicated to prepare healthy meals.

I try to keep my ingredients to 5 or fewer and make sure they are common ingredients that you will have access to, or can easily find. This is not a chef’s cookbook; you can find those anywhere if you are interested in expanding your culinary skills. By keeping this meal plan simple and straightforward I feel you will have a better chance at success in reaching your health goals and quest for a better life.

I consider the meals I outline in this guide to be the staples of a healthy diet, and I myself have eaten many of them for years. One thing you will learn as you alter your eating habits and eliminate sugar, is that food you used to look at with disgust will now have a newfound pleasant-tasting place in your diet. For example, I eat eggs almost daily in several different ways: scrambled, over-easy, and in omelets, to name a few. For most people this sounds boring, but when you spice them up with vegetables and organic cheese or other ingredients eggs can have a new flavor

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almost every time I eat them. The best part is that eggs are an extremely healthy food, and I can prepare variations of egg dishes in mere minutes.

For those of you with more experience or who are finding new fantastic healthy meals to prepare for yourself or your family, feel free to share your recipes with the rest of us. Go to www.primalpowermethod.com and post them in my blog section.

Now let’s get cookin’!

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SOME COOKING BASICS

I will now give you some basic ingredients that you will need in order to get started and some basic guidelines to make your healthy cooking transition easier.

Herbs and Spices

Here are some basic herbs and spices for you to purchase and use. Feel free to experiment as we all have our different tastes and preferences. As you become more comfortable add more and more herbs and spices to your menu options, or simply keep it basic. I personally only use a couple of herbs and spices regularly. They can be fresh (preferably) or dried.

� Celtic sea salt – (Remember: you can safely use two to two and a half teaspoons of natural salt a day in your foods.)

� Himalayan salt � Basil � Cayenne � Black Pepper

� Garlic � Cilantro � Cinnamon � Nutmeg � Stevia � Turmeric

Core Oils

When it comes to oils, in the beginning let’s keep it simple. Make sure they are virgin, cold pressed and organic. Remember that when vegetable oils are highly processed—as are most commercially available vegetable oils today—they have become rancid. Rancid oils will have the opposite effect of healthy oils, which means they will cause inflammation and free radicals in the body, instead of the life-giving properties of healthy oils.

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� Coconut Oil (Use for cooking at higher heats) � Palm Oil (Use for frying as it is a very stable oil at high heat) � Butter (Use only organic butter; best for cooking at low to medium temps) � Olive Oil (Can be used for medium heat cooking, but I recommend using it for drizzling on salads and vegetables instead.) It is easy to overheat olive oil to the point of turning it rancid.

I call these the core oils because I consider them to be the healthiest and the most easy to find oils in stores. When it comes to cooking with coconut oil it will take a little time to get used to, as it has a slight coconut and vanilla flavor. I use it to cook my eggs and vegetables every day. It is the oil that is most stable, and contains lauric acid, which is an incredibly strong antimicrobial component of the oil, thus helping to boost your immune system. The benefits of coconut are very extensive, such as being found to reverse the effects of Alzheimer’s disease. Of all the oils this is the one I recommend you use the most.

Organic is Always Best

Remember to always use organic ingredients when possible, as they by far the better choice. If you have the time, grow your own organic garden and use your own fruits and vegetables. I highly recommend this. As we have discussed I do not go into organics too much in the Primal Power Method book, as it is a whole topic on its own. With that being said try to use as many organic products as you can. It will take a while to find them, but add them in as you can and become more comfortable with organic foods.

Throw Away the Plastic

If there is one last piece of important health advice I can give you, it is to get rid of all your plastic storage containers. Plastic is a curse from the “poison you slowly gods!” Most, if not all, plastics leach chemicals into the food that they are storing, including BPA (Bisphenol A), a known endocrine (hormone) mimicker and disrupter. Throw in the fact most plastic food containers are made in China, which is notorious for flouting manufacturing regulations, and you have a noxious chemical storing

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device best kept out of your home. The fix is simple: just replace the plastic with glass storage containers. Try to find the ones made in the USA. Pyrex is the most common brand and can be found at almost any retail store. They are very inexpensive and will last a lifetime if taken care of properly.

Homemade = Savings!

Home cooked meals are always far cheaper than their chemical and preservative stuffed relatives at most fast food or chain restaurants. On average the meals in this guide will cost you less than $2 to prepare yourself. Today, even when shopping on the dollar (that is, no nutrition) menu it is a struggle to eat out for less than $5 to $10. Home cooking represents an 80 percent or more savings on food. I have clients regularly save thousands of dollars a year by cooking their own healthy organic meals.

If you eat lunch out on a daily basis that equals about 260 days a year. That means you are spending somewhere in the neighborhood of $2,600 a year on just one meal a day! By cooking your own meals and bringing them with you for lunch it will cost you under $600 a year. I eat pretty much a 100 percent organic diet and the cost is nowhere near what I’d spend if I ate my meals out like most Americans do today. The best part is I save a ton of money, not only on food, but on doctor’s visits as well!

One thing some of you will notice in the recipes that follow is the absence of precise measurements. There is a good reason for this. Even though most meals in this guide yield one serving, I like to go by taste when measuring. I have created some phenomenal new recipes by doing this. Plus we believe in freedom of food choice, and not eating the exact same thing every time. You will also notice as you revert back to a more natural eating approach that organic and real food varies in taste from batch to batch, crop to crop. This being said you will need to test your measurements out and see what works best for you. For that matter you may not want to use some of the ingredients outlined in my recipes. Wow! Food freedom, here we come!

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BREAKFASTI love breakfast! Matter of fact I eat breakfast for lunch and dinner some days, as it is what I consider the simplest and quickest to meal to prepare. There is nothing wrong with eating a meal that most would consider breakfast a couple times a day. Remember, those ingrained standard American meals are the old way we look at food. Now we look at food with a new pair of traditional (Primal Power Method) diet lenses. Do you think our distant ancestors would have always had meals specifically categorized every day? No, they would have eaten what they had at hand, or what was abundant to hunt or gather at the time. Don’t be afraid to be different and break the mold. If you feel like eating a certain type of food for a day, such as if you find yourself craving eggs, go for it. More than likely that craving is your body telling you are deficient in one of the micro or macronutrients contained in this food.

Absolutely no breakfast cereals are allowed, period! These are nothing but nutrient-empty, usually GMO (genetically modified) slurries of mush!

The recipes in this guide are gluten and grain free. As I explain in the Primal Power Method Book, I feel grains and beans as well, just are not worth the effort. These two items cause a great deal of digestive stress for most people and I have eliminated them from my diet and many of my clients with amazing results. If you can tolerate grains or beans that have been soaked, sprouted or fermented that is individualistic and outside the scope of this meal guide.

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The King’s and Queen’s Breakfast

� Two whole eggs prepared the way you want: over easy, scrambled, etc.

� Chopped onion: as much as you want. � Some spinach, again as much as you want. � A small serving of diced sweet potato. � (Optional) a couple links of sausage or bacon (organic if possible).

Prepare in a cast iron or stainless steel frying pan (no nonstick pans as they leach chemicals into your food) with one to two teaspoons of coconut oil and let it melt before putting any food in the pan. Start cooking your sweet potato first as it takes the longest to cook. If you are scrambling your eggs cook your onions and spinach first before mixing in the two whole eggs. If your optional meat choice is pre-cooked, which most sausage is today, you will have to determine the best time to prepare it so it is done at the same time as the other parts of your meal.

For those of you who have not cooked very much or infrequently this may seem like a daunting meal to prepare. The first couple of times you will have to experiment, but trust me, once you get it down you can knock this meal out in about 5-10 minutes. Quick and healthy, that is what we are going for!

Gary’s Go-Gurt

� 4-6 ounces of Greek-style plain yogurt or kefir. � Cinnamon to your taste preference. � Stevia, again to your taste preference. � A small handful of berries, such as blueberries, raspberries, or blackberries.

Put in a bowl and mix together, and boom: breakfast is served. This is also a great meal on the go that you can take with you. I love this breakfast and it can also be used as a snack, because you can find these food items anywhere and they do not require any cooking.

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Gary’s Get up and Get Going Protein Shake

� 1-2 scoops of vanilla whey or egg white protein powder. � ½ frozen banana. � Couple dashes of cinnamon. � A dash of nutmeg. � 1-2 teaspoons almond butter. � 8-10 ounces coconut or almond milk (no soy milk!). � Add water if needed to get the consistency you desire.

Mix with Vitamix blender (www.primalpowermethod.com) or hand blender until all ingredients are amalgamated with no clumps. I prefer to mix my protein shakes in stainless steel old-style milkshake mixer containers when using a hand blender. This way you don’t have to worry about plastic leaching or fragments from the blending process getting into your protein shake. You can find these shake blender containers at restaurant specialty stores on the Internet. They are a little pricey, but I have had mine for several years and it more than likely will outlast me. I’m a big fan of buying products that are not only healthy, but can be used for a lifetime.

This is one of the quickest meals to prepare and take with you and can be consumed any time of the day. Often while on the road or traveling to appointments I will pack a protein shake with me so I have a healthy meal and will not be tempted to buy something from the gas station or grab-and-dash mini-market.

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Caveman Coconut Flour Pancakes

When it comes to pancakes and other breakfast flour-based products you must always use caution. First, a large number of people have difficulties digesting grains, and second, grain-based products are loaded with empty carbohydrates. With this being said I’m a big fan of using grain alternative flours to avoid the above issues. You must remember, though, that these grain replacements still contain carbs, so make sure not to overdo it.

Use a large size mixing bowl to mix your ingredients and use a stainless steel or cast iron pan to cook them in. Here is a great way to add flavor to your pancakes: use the grease to cook your pancakes from the sausage or bacon that will accompany your meal.

I do not give precise measurements since what I like to do is mix the batter to the proper consistency and taste. You will have to experiment to find what works best for you. Remember, the pancake mixture should be fairly thick in order to produce nice and fluffy cakes.

� 2 whole eggs. � Start with a half cup coconut or almond flour and add more if needed to get proper consistency.

� 1/2 teaspoon cinnamon; add more to taste if needed. � Couple dashes of nutmeg, again to taste. � 2 pinches of sea salt. � 1-2 tablespoons of almond butter; this will make cakes nutty and moist.

� Stevia if needed to get desired sweetness. � Add in coconut milk until desired consistency is reached. � (Optional) vanilla extract to taste. � Also another optional ingredient is to add some berries to your mix such as diced strawberries, blueberries, or raspberries.Use your imagination; these are your pancakes for you to enjoy!

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Mix your ingredients together in a bowl until all lumps are gone and you have a smooth consistency. Make your pancakes to the size you desire in a medium heated pan as described above. If you do not want to use the bacon or sausage grease, use coconut oil, butter, or palm oil to cook them in.

For your toppings use fruit, real maple syrup, yogurt, or one of my favorites, melted honey and butter.

These pancakes are not low-carb, but they are far healthier than the garbage mixes they sell in the grocery store, and better yet, they are gluten free!

Gary’s Primal Power Breakfast

� Dice up some pre-cooked steak (Great way to use leftover steak). � Two whole eggs, prepared the way you like them. � One diced tomato. � ½ diced avocado. � (Optional cheese to be mixed with eggs).

Pre-heat frying pan with two teaspoons of coconut oil or butter. Cook diced steak separate from eggs. Depending on how you prepare your eggs, you can mix in tomatoes and avocado (if scrambling) or put on top if frying eggs.

When I cook my steak I usually cannot eat the entire piece as most cuts are too big for my preference. So I will use the remainder for breakfast the next morning, and when re-cooked in coconut oil or butter it tastes fantastic!

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LUNCHFor most people lunch is the toughest meal of the day, as most Americans are at work or on the go during this time. I have found with my clients by just changing their lunch eating habits we can make huge strides to getting them on track. The easiest way to deal with those poor lunch choices while at work or on the road is to pack a protein shake. Not only is it a far healthier choice, but depending on where you usually purchase that American health-killing meal, it can cost between 80 to 90 percent less than the average American lunch out. Wow, talk about a win/win situation: better health and save loads of money! Matter of fact I’m getting ready to have my protein drink that I carry in my computer bag as I’m writing this. So let’s start off the Lunch Section of the meal guide with just that: my favorite protein shake for when I’m away on the road or just running around and need a quick healthy meal substitute.

The Healthy Hunter’s Protein Shake

� 1-2 scoops of chocolate whey or egg white protein powder. � ½ cup frozen raspberries or strawberries. � 1-2 teaspoons of almond butter. � 8-10 ounces of coconut or almond milk (no soy milk!). � Add water if needed to get the consistency you desire.

Mix with Vitamix blender (www.primalpowermethod.com) or hand blender until all ingredients are mixed and no clumps.

I kid you not: it is that simple! People are amazed at how quick and easy this lunch or meal on-the-go solution is. Remember to use a BPA-Free Shaker Bottle as an easy and safe way to carry your protein shake in your bag or other BPA-free storage device.

* Bonus hint: after blending your protein shake put in the freezer for 15 minutes prior to you leaving the house and it will stay cold until lunchtime.

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The Omnivore’s (No) Dilemma Salad

Salads are some of the easiest, quickest and healthiest meal choices. Here is one of my favorite recipes that you can take with you in a sealed container to work.

� 1 cup of your favorite leafy vegetable or a mix, such as kale, spinach, romaine or a combination of all three.

� 1 handful of almonds. � 1 to 2 tablespoons of goat cheese. � ¼ cup shredded carrots. � ½ medium size diced tomato. � 4 to 6 ounces of shredded or diced chicken. � Drizzle of olive oil, or red wine vinaigrette to taste. � Add a pinch of sea salt if so desired.

I consider this my quick and dirty lunch meal choice as it is made in mere minutes. I have taken this lunch staple with me to the office for decades and again just like the shake it is quick and doesn’t kill the pocket book.

This same salad in the restaurant is $10-12. Your cost by making it yourself is under $2.

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Gary’s Low Carb, High Protein Pasta

� ½ to 1 package of low carb, gluten free pasta substitute “Miracle Noodles” (can be purchased at www.JulianBakery.com). Simply rinse noodles and set to the side and add once meat is cooked.

� ½ cup of cooked full-fat ground turkey or beef. Season to your preference. All I use is turmeric and sea salt, but feel free to spice it up.

� Add marinara sauce to your liking, but do not drown it. Remember all tomato-based sauces contain added sugar, unless you make it yourself.

� Top with 2 tablespoons of organic shredded cheese of your choice.

The great thing about a meal like this and others is you do not have to reheat them if you are in a pinch. You will notice my lunch choices are very portable and most can be eaten cold.

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I’m Hungry Now Shrimp Dish

� ½ cup peeled squash, or Miracle Noodles from Julian Bakery. If using squash use potato peeler to get pasta like strips and cook in butter until preferred tenderness is reached. If using Miracle Noodles simply melt butter and add noodles until hot. (You can substitute coconut oil if you have a dairy sensitivity).

� ½ cup cooked shrimp. � ¼ cup chopped cilantro. � Drizzle on some basil-based dressing or you can drizzle olive oil. � Top with a pinch of sea salt.

This is about as simple as it gets and trust me, this meal is absolutely yummy! It is just as good hot or cold and is also a great dinner idea as well.

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The Guiltless Wrap

I prefer to use Paleo Wraps (www.JulianBakery.com) they are raw, Vegan, starch free, gluten free, grain free, yeast free, soy free, GMO free and low carb. But you can use lettuce as your wrap or something low carb.

� Using wrap of your choice, use 1-2 slices of a good quality non-nitrate/nitrite lunch-meat, or better yet use leftover meat that you have prepared earlier. An example of a good store bought lunch-meat is Applegate Farms, which is one of the best I have been able to find over the years.

� ½ medium avocado (diced works best). � 2 tablespoons of cheddar cheese (Remember, raw milk and organic is best).

� ½ medium diced tomato.

Wrap that bad boy up and you are ready to go!

You can add some oil of your choice, but it can get messy quickly, especially if you are at work. No one wants a trail of olive oil down the front of their shirt.

I recommend a stone-ground mustard if that is something that you like.

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DINNER

The Guru’s Stir Fry

People are constantly amazed at how easy this meal is to prepare. Matter of fact, once I show some people this little gem it’s all they eat for several days in a row, because it is so easy to prepare yet tastes great. The different styles of this dish are limitless. Use your imagination as you can substitute a multitude of other ingredients.

� Choose one of your favorite meats and cut into cubes. I prefer chicken. I use roughly ½ to 1 pound of meat depending on what I have ready to go. I will also use meat from a whole baked chicken to include the skin. This gives it more of the chicken’s natural fats and trust me, it tastes delicious.

� 1 medium green or yellow squash, sliced thinly or diced, whatever you prefer. (Option) Use both green and yellow squash. I do this when I have both on hand.

� ¼ diced medium yellow onion. � 1 diced whole tomato. � On medium to high heat melt 2-3 tablespoons of coconut oil in a large frying pan.

� Brown your meat and add all the vegetables except tomatoes. � Stir for 2-3 minutes then add tomatoes. � Add 1-2 tablespoons of organic soy sauce (there are gluten-free variants available).

� (Option) add fresh basil, cilantro or both. � If needed add sea salt to your taste preference.

You will have to test and experiment with how you like your vegetables cooked. I like mine to be slightly cooked and still a little raw, but that is my preference. Also you can add the tomatoes earlier and they will come out almost stewed, which will change the texture and flavor.

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Gary’s Crazy (as in darn good!) Sausage Goulash

This is one of my all-time favorites as it is incredibly simple, quick and great tasting.

� Melt two tablespoons of coconut oil in a large frying pan. � Once melted add about 1 cup of frozen or fresh carrots, broccoli and cauliflower.

� Cook at medium heat until vegetables start to soften. � Cut one 8 to 10 inch slice of organic or high quality sausage in round slices of a thickness of your choice and add them to the mix.

� Stir until cooked to your preference and add a little organic fermented, gluten free soy sauce.

� Add a couple dashes of sea salt to taste.

Just like that, dinner is served! This is a wonderful dish for when you are in a hurry, but still want to eat a tremendously healthy meal. Feel free to mix it up. I will sometimes add turmeric, cilantro or basil, depending on what I have on hand and how much time I have.

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Gary’s Ground Meat Spectacular

This is another one of my favorites as it is super quick and makes for some really good leftovers.

� Defrost 1 pound of full-fat ground turkey or ground beef (free range, grass fed if you can find it).

� Begin to brown the meat in a large frying pan with spices of your choice. Again I prefer to use turmeric and sea salt, but good alternatives are garlic powder, basil, chili powder, etc.

� Dice to your preference about ½ cup carrots and ½ cup of squash. � Dice about a quarter to half of a medium sized onion. � Once meat is about halfway cooked add vegetables and stir from time to time to cook food consistently.

� I then add some type of tomato sauce such as marinara sauce, but you are not turning this into a meat sauce, so only add a little until all the meat and vegetables are lightly coated.

Again that is all there is to it. You now have your main course or sometimes I will eat it as my only course. It has everything you need: protein, vegetables, and fat. A quick power meal in just minutes!

Here is the best part: you can heat this up as a part of your breakfast the next day. This is one meal that tastes just as good the day after. I usually have a couple eggs with a small portion of this, and that is my breakfast.

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Stick it with a Stick Skewers

Now, for someone who loves to BBQ, this is another simple and great dinner idea. I know some of these supposed food purists will tell you not to barbecue meat as the process makes it toxic if charred and it will kill you. Ugh! We have been cooking things over an open flame since we discovered fire! And have you ever seen these supposed health gurus who dish out this advice? Trust me; most of them look like walking death, so I’m going to stick with advice that makes sense. Whenever I find advice like the above a little confusing I just revert back to my prehistoric primal brethren. It has been shown time and time again they used fire to cook their meat. That is why animal bones have been found in the fire pits they used.

Now let’s get to cooking some meat like our primal friends did!

*You will need some steel skewers or the disposable wood version.

� Cube up roughly a pound of a meat of your choice such as chicken, fish, lamb, or beef.

� I like to marinate my meat for about an hour before I cook it. The easiest way is to simply pour about a quarter inch of soy sauce in one of your new glass food storage containers, put your meat in, put the lid on (tight and sealed otherwise you will be cursing) and shake it every fifteen minutes.

� After an hour it is nice and tender and ready to go. � Cut up some red and green bell peppers and onions to a good size so they will not fall off the skewers.

� Take your meat and vegetables and alternate them on the skewers until they are filled up.

� Pre-heat your BBQ and cook until done.

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Again, you can eat these alone as a meal, but I like to have them with a small salad or slices of sweet potato cooked in butter or coconut oil. Yum yum, I can smell it now!

Wow: going primal has never been easier. I think it is beginning to be clear that being healthy and eating healthy is not all that complicated. These healthy cooking pundits like to overcomplicate things by making it sound as though you can’t do it without their super-duper cookbooks. Don’t get me wrong; I own some of these cookbooks and I recommend using them when you get a handle on things. But what I’m outlining can be done by the newbie, such as a college student living away from home for the first time, or anyone just trying to get on track. That is what it is all about: straightforward and simple.

Now let’s take a look at my last dinner recipe.

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Chicken Fingers Lickin’ Good

This is one that the fussiest kid will always love. I have a group of friends with whom we celebrate Thanksgiving every year and I’m always surprised that their kids will literally not touch any part of the Thanksgiving turkey. Well, that is until my friend deep-fries that same turkey meat that repulses those kids and the next thing you know they are inhaling that turkey!

I know what you are saying: I thought deep-fried foods were bad for me. Well, yes, the fried food the average American consumes today is bad for you, but my version is actually healthy and will not make you die of a heart attack! As those of you who are getting comfortable with my “fat is good for you” mantra are learning, natural healthy fat has been given a bad rap. So let’s take off those big agriculture and health industry blinders and get to some serious healthy frying!

This is another super easy meal that is a family favorite and also one of mine own.

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� Preheat (medium to high heat) your large frying pan and melt enough coconut or palm oil to submerge at least half of the meat you will be deep-frying.

� Portion up some (free range if possible) chicken or turkey into nugget sizes.

� Whisk two to four whole eggs in a mixing bowl until the yolk and egg white are fully blended together.

� Prepare a bowl of coconut or almond flour, as you will be breading the nuggets with this. I like to add sea salt, but you can add spices of your choice to the breading flour.

� Now simply put the nugget in the mixed eggs and coat the entire nugget.

� Then roll the egg-covered nugget in the bowl of flour until it is fully covered.

� Now you are ready to do some frying. Carefully place breaded nugget into the oil (Warning: do not use your uncovered hand. Use a utensil long enough to keep your hand and body away from the heated oil. You can severely burn yourself by splattering hot oil when placing meat in the pan.)

� Fry until golden brown on both sides of the nuggets.

Get out of here, McDonald’s! We have chicken nuggets that actually contain chicken!

I like to prepare a simple salad as my side dish, but any vegetables of your choice make a good complementary food for these healthy chicken nuggets.

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FILLING IN THE GAPSNow that we have the major meals covered it is time to fill in the gaps with some healthy “go anywhere snacks.” This is where most people struggle as when that 2-3 p.m. window hits you are tempted to go the vending machine at work and purchase some insidious packaged snack. Since I’ve spent a large part of my life traveling for work, or on the go, I have developed some really easy snack choices.

Protein Power on the Go

My simplest solution, but one that I do not recommend to be used on a daily basis, is carrying some protein or meal replacement bars. The die-hard health foodies cringe at this type of snack, but not all of us live on a farm or in the country surrounded by healthy food choices 24/7. I like to be more practical for the remainder of us who have to live in a more urban setting. Now that doesn’t mean you just go get whatever meal replacement bars you find off the shelf and go to town. Most of the protein bars or meal replacement bars out there are pure garbage. I carry only the highest quality protein or meal replacement bars on my website www.primalpowermethod.com. As with all the products I carry I use them myself, so you can be assured I not only practice what I preach, but I would not put inferior products into my own body.

What I like about the bars I sell is they are not only a far healthier choice than the vending machine, but they are pretty durable. When I was doing personal security details for the government I always had a couple bars in my pockets, because we never knew when we would have a chance to eat. They are great for travel as well and I usually take a box with me when I’m on the road.

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Nuts, Nuts, Where are my Nuts!

Nuts are such an incredibly easy snack. I always have some in a bag or sealed container in my computer bag. They can take heat, cold and a lot of abuse making them the ultimate snack for on the go. Now not just any type of nut will do. Also note that peanuts are not nuts, they are actually a bean (legume). For numerous reasons I recommend using other alternatives than peanuts.

I have two choices that I consider to be the healthiest and appealing to most palates: almonds and macadamia nuts. I prefer them in the raw version and organic, but some people like them better roasted. Either version is a good choice.

Almonds are usually about half the price of macadamia nuts, so your pocket book could also be the final determinant. Don’t feel that you can only eat these two choices; again feel free to mix it up from time to time.

You can also get creative and make your own trail mix. Most trail mixes in the store are loaded with sugar, so I would recommend you stay away from these sugar bombs disguised as a healthy choice.

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Apples

The reason I like apples as a good snack is because of their durability and shelf life. The hardcore diet gurus will say that they are too high on the glycemic index and if you are trying to lose weight, other fruit choices are better. But when you are on the go an apple is not going to kill you or make you gain five pounds on the spot.

With all fruits, especially the higher sugar content variety, I recommend you never eat them by themselves when fighting the battle of the bulge. I recommend you combine the fruit with a food high in a good healthy fat, such as nuts or cheese. This will slow down the sugar absorbed into your blood stream, thus avoiding those dreaded insulin spikes. The good news is fruit naturally has a good amount of fiber so they automatically slow the absorption of glucose into your bloodstream, when compared with other un-natural sugary snacks.

I recommend apples because of the durability factor, but a small amount of fruit is always a great snack choice. Berries are especially good because they contain high amounts of antioxidants and are lower in sugar.

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Protein Shakes

Again the purists lose their mind on this one, but I live in reality and I consider this a far better choice than what most Americans snack on daily.

Previously I have given you two excellent and simple protein shake recipes. Feel free to experiment and come up with your own versions of this simple snack or meal replacement.

As with protein bars I have used protein shakes as a way to have a healthier alternative when I’m on the go or working and just don’t have time to find a healthy snack or meal.

These are incredibly efficient ways to get the essential and branch-chained amino acids into your bloodstream quickly after resistance training or after practice for an athlete. I have an athletic background, so protein shakes are an essential piece of my training program. Sometimes getting a meal in after a hard workout just is not an option, so the next best thing is to take a high quality protein supplement.

I sell high quality protein powders on my website, and recommend you stay far away from those cheap protein powders sold at the warehouse type store. These are usually loaded with chemicals and fillers. I go further into this topic in the Primal Power Method Book.

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Hardboiled Eggs

Again I pick these little gems because they are easy to make and pretty durable. As you know I consider eggs to be one of the best foods you can eat in order to be healthy. They pack a vicious nutrient punch in a small package. When I need a quick snack, I chomp down two hardboiled eggs and I’m good to go!

How to make the perfect hardboiled egg:

� Put the eggs into a small cooking pot and completely cover with cold water.

� Add a couple dashes of salt, as this helps stop them from cracking and makes them easier to peel.

� Slowly heat until water boils. � Once water starts to boil turn off stove and cover cooking pot with lid.

� Let sit for 12-14 minutes. � Scoop out with large spoon. � Put into bowl and let cool to room temperature.

I like to sprinkle my hardboiled eggs with a little sea salt, but they are great plain as well.

I like to keep it simple and use options that are quick and work for people on the go. When at an office or home setting you can spend a little more time and be creative with your snack choices.

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DESSERTSNow let’s move on to everyone’s favorite, desserts! As I discuss in my numerous articles, being healthy does not mean you can never eat anything sweet ever again. What it does mean is you need to make smart choices when it comes to sweets and you must make them yourself as a reward for your hard work. There are very few if any desserts that are prepackaged that are not just loaded with sugar. Worse yet they are usually loaded with white table sugar, which has no nutritional value at all. All sugar in large amounts is bad for you, but when you abide by my rules outlined in the Primal Power Method the real sugar you use has a far different nutrient profile from table sugar.

(Special Note) * I highly recommend you purchase a Vitamix blender/juicer, as it will make desserts and other foods that you just can’t make with any other blender. To this day it is the one piece of kitchen equipment I just can’t live without. An added bonus is that they will last for years and years as they are tough as nails.

Now some make the mistake of just trading in their processed sugar consumption for natural sugar treats expecting better health results. They are always greatly disappointed when pretty much nothing changes. Remember, an organically made cookie is still a cookie!

Now let’s look at some healthier alternatives that I have come up with over the years that allow us to follow our Primal Power Method of health.

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Guiltless Homemade Chocolate

� Using a medium mixing bowl mix equal amounts of coconut oil and cacao butter. This can be found in health food stores and is a yellowish solid looking fat.

� On low heat melt both the coconut oil and cacao butter (do not boil, the slower the better).

� Once the above is completely melted turn off heat and mix in real cacao powder. Cacao powder is a less refined version than cocoa powder, which is the better choice, but also harder to find. You can use cocoa powder if you cannot find cacao powder. Now it will take a couple of batches for you to get the right flavor you like, there is no magic formula, but it should look dark and somewhat creamy. (Special note: melted homemade real chocolate is runnier than store-bought chocolate.)

� (Optional) melt in 1-2 tablespoons of real unsalted butter. � Mix in a teaspoon of vanilla extract. � Again you will have to experiment and add stevia to flavor if you prefer this for the low-sugar version. (Optional) use real maple syrup instead of stevia.

� (Optional) Also mix in some carob powder to taste; I often do this. � (Optional) mix in a pinch or two of sea salt.

Make sure the above is well-mixed. Use only a spoon, no power mixers are needed, and keep the chocolate in the sauce pan until the end.

Now let mixture cool to room temperature. Once at room temperature make any last minute adjustments to the taste you prefer.

Keeping in the sauce-pan put in the refrigerator, cover with sauce pan lid. You will have to check every 5 to 10 minutes until solid. I like to mix with a spoon two to three times until it starts to thicken, as the oils tend to separate.

Once it is solid, usually in about 20 to 30 minutes—break up and put in glass container. Real chocolate has a lower melting temperature than processed store bought chocolate so you have to store it in the refrigerator at all times.

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Gary’s White Clouds of Heaven

� Separate two egg whites from the yolk in a medium to large mixing bowl.

� Using an electric mixer or whisk mix egg whites until fluffy. � At this point add stevia as your sweetener; you will have to do this by taste. (Option) add cinnamon to taste.

� Then continue to mix until egg whites hold shape when you take the mixing utensil out of bowl. It should look like a mountain peak, but of sweet joy!

� At this point your egg whites are ready transfer to a normal eating bowl and add fruit. I have noticed blueberries are an excellent choice with this dessert.

Pretty simple and incredibly healthy!

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Gary’s Greatest Almond Butter

* In order to make this you will need a Vitamix blender.

� Preheat oven to 160 C/350 F. � On flat cookie sheet place 1 pound of raw almonds. � Every batch of raw almonds is different as the size and water content will vary. It will take anywhere from 5 to 10 minutes to bake your almonds. The length of baking your almonds will change the flavor of your almond butter. For a darker richer flavor baking them a little longer, be careful not to burn them. The reason you bake your almonds is that you need to weaken the cell walls in order to get the oil out. If you do not do this you will just make almond flour. Now you know how to make your own almond flour as well!

� Let almonds cool to room temperature on cookie sheet. � Place all of the almonds in your Vitamix blender. � Add 2 tablespoons of coconut oil (I like to put the 2 tablespoons of coconut oil in the middle of the almonds as I add them to the container.)

� Add 4 to 5 pinches of sea salt. � (Optional) Add 1 teaspoon of ground cinnamon.

Now you are ready to start mixing. This is where it becomes an art form: the faster you grind the almonds the more liquid your almond butter will be. I like to mix mine at the lower power setting with the dial set at 7. Again, you will have to experiment.

Here is the best part: you can make a variety of different flavors of your almond butter by simply changing the length of the almond baking time and consistency by how quickly you grind the nuts.

Once you get the consistency you like simply scoop out with small batter spatula.

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Store in glass container in the refrigerator, as this is a natural product with no preservatives. It will usually stay good for a couple of weeks although honestly mine never lasts that long because I eat it all!

You may be asking how is almond butter a dessert? I’ll tell you it is a couple spoons of almond butter and that sweet tooth is usually taken care of.

Also you put it on some banana or apple slices and it is pure heaven!

Gary’s Gluten-Free Gooey Cookies

� Preheat oven to 160 C/ 350 F. � Combine 2 cups almond flour (can substitute coconut flour), ¼ teaspoon baking soda, ¼ teaspoon sea salt, and mix together in a large bowl until combined.

� Melt in a pan ½ cup honey (Optional: use stevia in place of honey to reduce sugar content. If you do this you will need to add more coconut oil to keep moist.) and 1/3 cup coconut oil.

� Once above is melted add 1 teaspoon vanilla extract. � Combine melted ingredients with dry ingredients and mix until no clumps are present.

� Using homemade chocolate recipe above add in small bits of chocolate and mix again. (Optional: purchase store made chocolate chips.)

� Blend well. � Using a tablespoon scoop out even amounts of dough and roll into balls.

� Place them on a lined baking tray. � Place in hot oven and cook for 10-12 minutes. If you like them gooier cook them for less time.

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Low Sugar/Dairy-Free Ice (Real) Cream

This is a special treat for those who are attempting to lose weight or want that Primal Power Method dessert. A great number of people are also lactose intolerant, but if you have no problems with dairy feel free to use whole, organic raw milk.

* Again you will need a Vitamix blender to make this.

� Pour 1 cup of coconut milk into Vitamix blender. � Add 1 cup of ice into blender with coconut milk. � Add 1 pound of strawberries or fruit of your choice, to keep a lower glycemic recipe always use berries.

� 1 teaspoon vanilla extract � 1 teaspoon cinnamon � (Option) Stevia to sweetness desired

Vitamix blending instructions:

1. Select variable 1.2. Turn machine on and quickly increase speed to variable 10,

then high.3. Use tamper to press ingredients into blades.4. In about 30-60 seconds, the sound of the motor will change and

four mounds should form.5. Stop machine. Do not over mix or melting will occur.

Serve immediately.

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BONUS RECIPESince your birth you have literally spent decades storing toxins in your body. A variety of illnesses and health conditions are greatly increased by having various poisons in your body. So what is the safe way to reduce these poisons in order to make you healthier and feel better? The best way is to detox your body in a gentle and consistent matter.

The power of detox is what I consider one of the first steps in your journey to ultimate health. A proper balanced diet as outlined in the Primal Power Method is one that naturally detoxes your body and I think the Primal Power Green Detox shake is an excellent way to take it up a notch when needed. For those just starting out I highly recommend you implement this recipe into your daily routine. Unlike some of the harsh detox or cleansing recipes out there this is a gentle cleanse without some of the extreme side effects that can be experienced by people just starting out.

According to David J. Getoff, CCN, CTN, FAAIM, there are so many benefits to reducing our toxic load that they are almost endless, but a few can include (everyone is different) more energy, better elimination, fewer (or cessation of) headaches, better and more recuperative sleep, improved memory, pain reduction, reduction or elimination of various skin conditions, reduced tingling in body parts, regulation of irregular heartbeat, improved hearing, improved smell or taste, and many others. The single most important benefit for many is the huge reduction in the risk of developing numerous degenerative and possibly even fatal diseases.

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Primal Power Green Detox

For this recipe you can use a standard blender or hand blender.

� 1 to 2 scoops of vanilla whey or egg white protein powder. � 1 scoop Innate Response Renewal Greens (can purchase at www.primalpowermethod.com)

� 8 to10 ounces coconut or almond milk. � ½ medium banana.

Mix with blender or hand blender until all contents are mixed and no lumps are present.

Drink immediately or you can use as your meal substitute for lunch or as your snack while on the go.

Now you have all the tools to start cooking healthy meals, snacks and desserts on your own at home. The majority of these are super quick and easy to prepare. I feel this will help you stay focused and not get discouraged by complicated meal plans. We always encourage you to share your new recipes and other health related questions on our Blog and Facebook page.

IS YOUR BOOKSHELF COLLAPSING UNDER THE WEIGHT OF SUPPOSEDLY HEALTHY COOKBOOKS… THAT YOU NEVER USE?

The ones that plot out five course meals and complex recipes using tons of ingredients that you don’t have and can’t recognize?

So it seems today everyone who has ever eaten or cooked a Primal or Paleo-style meal is an expert and has their own cookbook. But most just rehash tired recipes already available on the internet.

That’s why I created the Primal Power Meal Guide. A practical, easy-to-use approach to health and cooking. Most of these delicious recipes contain five ingredients or less and take five-to-ten minutes to prepare.

The best part? These recipes were created by yours truly, through years of experimentation, using a common sense approach to being healthy.