Meal Prep

blueberries, breakfast, keto, meat, pork, protein - June 18, 2020

Blueberry Pork Patties

Blueberries with meat?? Really?? Actually, the blueberries are a beautiful compliment to the natural sweetness of the pork and don’t even add enough carbs to really be worth counting. Mixed with pink Himalayan salt, freshly cracked pepper, tarragon, and fennel seeds, and finally sautéed in a little coconut oil on a cast-iron skillet, these are a fun twist on the usual breakfast sausage. Serve with eggs, sprouted-grain toast or a baked Murasaki sweet potato! Ingredients: 1 lb lean ground pork 1/2c blueberries, chopped ½ Tbsp dried tarragon ½ tsp fennel seeds ½ tsp pink Himalayan Salt ¼ tsp black pepper...

Caveman Breakfast Casserole

Caveman Breakfast Casserole is a high-protein, high-volume, filling breakfast solution. Ingredients: 10oz raw sweet potatoes, thinly sliced 1 lb. extra lean chicken sausage 3 whole eggs 16oz liquid egg whites Spinach, onions, and other veggies of choice Steak seasoning Optional: raw uncured turkey bacon Directions: Preheat oven to 375 degrees F. Sauté chicken sausage in a frying pan. Mix the whole eggs and egg whites in a shaker bottle with the steak seasoning. Layer all ingredients except for the eggs into a casserole dish. Pour the mixed eggs evenly over the casserole. Bake until eggs are cooked. Optional: fry turkey...

Pork Tenderloin Merlot

Enjoy your pork tenderloin leftovers cold or heated up with some spaghetti squash or in a salad. Ingredients: Six (6) pounds pork tenderloin 1 bottle of Merlot 1 diced red onion Salt & pepper Directions: Place all ingredients into a slow cooker and cook for eight hours. Chop the pork into pieces, let it cool then place into Tupperware. That’s it! Per 5oz serving: 233 Cal / 40g protein / 0g carbs / 6.8g fat Makes about 16 servings.

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beef, dinner, mealprep, paleo, protein, steak - June 17, 2020

Steak

Enjoy your steak every day cold or heated up alongside sweet potatoes and veggies, tossed into a salad, or, of course, into an egg scramble! We always cook a couple New York or other higher-quality cuts along with the steaks that will be prepped to have for dinner. Ingredients: Six (6) pounds lean steak: I use “choice rump roast” from B&E Meats and Seafood in New Castle, WA. It’s grass-fed, reasonably priced, and surprisingly tender. Be sure to ask them to tenderize it. Lime juice 100% olive oil spray Montreal steak seasoning Directions: Marinate the steaks by pouring lime juice...

Shrimp Ceviche

This is a Mexican-style, 100% Paleo, high-protein, low-carb, low-fat, highly nutritious and satisfying meal that can be enjoyed anywhere because it doesn’t need to be heated up! Enjoy with chips or with a spoon! Great for hikes, travel, and picnics! Add guacamole or salsa for variety 😊 Ingredients: 2 lbs cooked & peeled *wild* shrimp 2 large cucumbers 2 large tomatoes 1 red onion Cilantro Lime juice Salt, pepper, & garlic powder (to taste) Directions: Dice all of the vegetables and separate the leaves from the stems (save the stems for a salad or something; there’s a lot of nutrients...