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Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes Kindle Edition

4.4 4.4 out of 5 stars 707 ratings


Since it’s initial release in 2011, Primal Blueprint Quick&Easy Meals has become one of the best-selling primal/paleo cookbooks of all time, presenting over 100 simple, quick preparations for breakfast, lunch, dinner, appetizers, snacks, sauces, toppings and rubs. All the recipes are designed with speed and efficiency in mind. While at times a prolonged gourmet meal preparation experience can be fun, the reality of hectic daily life can often compromise your healthy eating goals. With Primal Blueprint Quick&Easy Meals, you can discover numerous go-to meals that will help you stay on track with your healthy eating goals even when you don’t have much time to cook. 



Mark Sisson and chef/food writer/photographer Jennifer Meier show you how to delight your family or guests every time with quick, delicious meals using local produce, CSA meats, healthy fats (yes, and real butter) and nutrient powerhouse herbs and spices. The recipes are free of grains, refined vegetable oils, and added sugars that are the most objectionable elements of the modern diet. Each recipe has a naturally low glycemic impact and comes with a complete macronutrient profile, so you know exactly what you're putting in your body - no guesswork required. Each recipe also has a “Time in the Kitchen” value, so you’ll know exactly what to expect, be it 30 minutes or 5. 



As you build momentum for Primal eating, you'll find that you won't even miss the boring, low-fat, high-carb foods that previously were the central focus of your diet. And no matter your experience in the kitchen, you'll learn how to prepare delectable dishes like Bacon Souffle Frittata, Dill and Caper Salmon Burgers and Chorizo and Almond-Crusted Halibut. This isn't a crash course diet, and this won't be a cookbook that collects dust on your bookshelf. These and other Primal recipes provide the foundation for a lifetime of healthy eating that you'll eagerly come back to again and again.



Now, there are no more excuses for you to get into the Primal lifestyle, start losing weight, staying healthy and having more energy while enjoying nature's most satisfying foods! This updated edition contains a bonus section of keto-friendly recipes, inspired by Mark Sisson’s 2017 New York Times bestseller, The Keto Reset Diet.



Due to its large file size, this book may take longer to download

Editorial Reviews

About the Author

Jennifer Meier is a graduate of the prestigious California Culinary Academy in San Francisco. Her culinary career spans a decade and includes stints in restaurants, gourmet shops, and wine stores in New York, Seattle, San Francisco and Los Angeles. She also holds a degree in Communications from the University of Washington in Seattle. Eventually, the writing and cooking merged into a food-writing career.^

Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being. With over 2 million unique monthly visitors, the blog is one of the top-ranked health resource websites on the Internet.
Besides The Primal Blueprint, Mark has authored The Primal Blueprint 21-day Total Body Transformation, The Primal Connection (which won the Eric Hoffer Award in 2013 for best self-published book, and the Ben Franklin Award silver medal in the mind/body/spirit category); and numerous other books on cooking, athletic training, and health. Mark became a New York Times bestselling author with his 2017 title, The Keto Reset Diet, which also held the #1 overall bestselling book on amazon.com for a few days upon release.
Mark is a former world-class endurance athlete (2:18 marathon, 4th place Hawaii Ironman), BA degree in biology (Williams College). Besides blogging daily and writing books, Mark's primal endeavors extend into Primal Kitchen healthy condiment products, Primal Kitchen fast casual restaurant chain, and the Primal Health Coach online professional educational program.

Product details

  • ASIN ‏ : ‎ B004S1V9ZC
  • Publisher ‏ : ‎ Primal Nutrition, Inc.; 1st edition (March 25, 2011)
  • Publication date ‏ : ‎ March 25, 2011
  • Language ‏ : ‎ English
  • File size ‏ : ‎ 71437 KB
  • Text-to-Speech ‏ : ‎ Enabled
  • Screen Reader ‏ : ‎ Supported
  • Enhanced typesetting ‏ : ‎ Enabled
  • X-Ray ‏ : ‎ Enabled
  • Word Wise ‏ : ‎ Enabled
  • Print length ‏ : ‎ 506 pages
  • Customer Reviews:
    4.4 4.4 out of 5 stars 707 ratings

About the author

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Mark Sisson
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Mark Sisson is widely regarded as the founding father of the ancestral health movement. His number-one-ranked blog and Primal Health Coach Institute have paved the way for primal enthusiasts to take personal responsibility for their health. Known as a market-disrupting, innovative entrepreneur, Mark’s Primal Kitchen enterprise introduced healthy condiments to the marketplace for the first time, and was acquired by Kraft-Heinz in 2018. As one of the earliest proponents of barefoot-inspired living, Mark proceeded to launch Peluva five-toe minimalist footwear company (with his son Kyle) in 2021, and is now busy “changing the way the world walks.”

Mark, 71, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit. Mark lives in Miami Beach, Florida, where enjoys Ultimate Frisbee, standup paddling, fat-tire beach bike rides, and a walking-oriented lifestyle.

Customer reviews

4.4 out of 5 stars
707 global ratings

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Customers say

Customers find the recipes easy to follow and well-organized. They appreciate the simple, delicious meals with few ingredients. The pictures are beautiful and inspiring. The book provides valuable information and helps them stick to a healthy diet. Customers appreciate the variety of ideas and suggestions. However, some customers feel that the recipes are not very inventive.

AI-generated from the text of customer reviews

216 customers mention "Ease of follow"207 positive9 negative

Customers find the recipes in the book easy to follow and well-organized. They appreciate the simple, straightforward dishes that require few ingredients. The photos of the raw ingredients and meals being prepared are helpful. Many of the meals can be made in 30 minutes or less, from start to finish.

"...The flavor is really good though and this easy recipe makes this dish not so intimidating. Cauliflower Caponata: Soo good!!!..." Read more

"...Not only are the recipes easy to follow and well laid out, there are full color pictures of the ingredients required in addition to what the..." Read more

"...The recipes aren't overly complicated and can be put together quickly...." Read more

"...through the book and looking at those pictures makes it really easy to look for recipes that roughly match the pile of ingredients you happen to..." Read more

145 customers mention "Taste"135 positive10 negative

Customers enjoy the tasty, creative recipes in the book. They find the flavors amazing and the meals diverse, simple, nutritious, and colorful. The book provides a light introduction to the Primal way of eating, focusing on everyday foods like vegetables, roots, fruits, and nuts.

"...Halibut in Butter Sauce: A reason to eat more halibut! The sauce is smooth and buttery with just a hint of acidic tang that goes so well with..." Read more

"...cookbook to anyone that wants to have healthy and delicious alternatives to all the pasta, breading and empty processed carbs that are the..." Read more

"...or anything I'd make to take to a party. But they are filling, reasonably tasty, and I can feel good about the food choices after eating them...." Read more

"...There are some great breakfast dishes which also work great for lunch or dinner, there are finger foods, one of which is my favorite: Chicken with..." Read more

71 customers mention "Pictures quality"71 positive0 negative

Customers appreciate the book's pictures. They find the pictures inspiring and well-designed. The recipes are simple without too many rare ingredients. The layouts are improved.

"...easy to follow and well laid out, there are full color pictures of the ingredients required in addition to what the finished dish looks like so if..." Read more

"...There are some dairy items you just cant substitute. The book itself looks great and the recipes very easy to follow, but this is false advertising...." Read more

"...There are minimal ingredients in the recipes, and the photos make everything fail proof. I really like the photo of the ingredients for each recipe...." Read more

"...Happiness! I could reaffirm all the comments about the great photos but let's face it, you can't eat photos...." Read more

61 customers mention "Health"61 positive0 negative

Customers appreciate the high-quality, healthy meals in the book. They find it helpful in sticking to a healthy diet, with nutritional information provided based on FitDay. The book makes Primal meals less stressful to make, and customers say it's an inspiration to continue with a low-carb diet.

"...Steak with Romesco Sauce: This is so fast and great use of leftover steak. And it's so good it's company worthy IMO...." Read more

"...I highly recommend this cookbook to anyone that wants to have healthy and delicious alternatives to all the pasta, breading and empty processed..." Read more

"...'' with, The left page holds the recipe, the ingredients, and macronutrient profile, the right page shows a photo of the meal, and the ingredients!..." Read more

"...without recipes for 1 month and lost 15 lbs and feel great, not hungry or grouchy at all...." Read more

48 customers mention "Information value"48 positive0 negative

Customers find the book helpful for learning about primal living. They find it a useful starting point with scientifically-backed knowledge and tips. The book provides them with an objective to work toward and keeps the diet enjoyable.

"...Duck Skewers with Spiced Butter Glaze: Delicious and good for beginners new to cooking duck...." Read more

"...All in all it's a fantastic meal planning aid in my humble opinion and being able to get it immediately in an electronic format makes it a no-brainer..." Read more

"...It is great to ''work'' with, The left page holds the recipe, the ingredients, and macronutrient profile, the right page shows a photo of the meal,..." Read more

"Dang this book! It's so useful, so full of interesting and quick meals. I keep buying it over and over...." Read more

24 customers mention "Variety of ideas"24 positive0 negative

Customers enjoy the variety of ideas and recipes in this book. They find it helpful for avoiding grains, providing inspiration for their own creativity, and offering great suggestions for alternatives and substitutions. The quick recipes and original combinations are appreciated.

"...It is packed with simple but excellent ideas...." Read more

"...Mark also includes alternatives and substitution ideas, as well as giving a great summary of how the finished dish will taste...." Read more

"...Some are very original, combinations I never thought of before, they all taste great...." Read more

"...The value in this book for me is the fact that it gives me more ideas for what to do with all the fruits, veggies and meats that I am eating...." Read more

48 customers mention "Recipes quality"29 positive19 negative

Customers have mixed opinions about the recipes. Some find them quick to make with short ingredient lists, showing what the ingredients look like before and after cooking. They appreciate the nutritional facts for each recipe. Others find some recipes heavy on eggs and high in fat and low fiber. There are also complaints about missing salt and pepper requirements.

"...This book is nice because it uses basic ingredients that are "real" and easy to find. -..." Read more

"...The only issue I see is that some recipes don't call for salt and pepper when they really should. I salt and pepper almost everything...." Read more

"...All of the recipes are simple. Most have only a few ingredients, most of which should already be in a well-stocked pantry, so shopping runs are easy..." Read more

"...It is great to ''work'' with, The left page holds the recipe, the ingredients, and macronutrient profile, the right page shows a photo of the meal,..." Read more

23 customers mention "Value for money"14 positive9 negative

Customers have different views on the book's value for money. Some find it worth the price, with no outrageously priced specialty ingredients. Others feel it's a disappointing read with bland recipes.

"...google search and a credit card away and there are no outrageously priced specialty ingredients...." Read more

"I was disappointed in this cookbook...." Read more

"...there ("Nutty Blueberry Protein Balls") that made the whole thing worth the price for this one recipe alone...." Read more

"This is my favorite cookbook -- it's worth picking up whether you're into Paleo/Primal or not. All of the recipes are simple...." Read more

Paleo, quick, easy and super, super tasty!
5 out of 5 stars
Paleo, quick, easy and super, super tasty!
Buy this even if you are not into the Paleo lifestyle! This is a great cook book. The recipes are indeed very easy and quick to make. Some are very original, combinations I never thought of before, they all taste great. I was staying with a friend when I brought it and we had so much fun making all the dishes! I had to leave the book behind and get a new one for myself.My husband loves rice so it's easy: I just add a rice of baked potatoes for my husband or guests, and I myself get to eat perfect, tasty, healthy Paleo.The book is a hardcover, always nice, especially for a book which is going to be used a lot.Actually, I have been using it so much that the leaves have loosened. Although it is a hardcover it's not sewn, but only glued. I did not take a star off for this flaw because I really really love the recipes in this book. I might take them out an have them wire bound, use it for the rough kitchen work, and then I'll buy another one for keeps :)It is great to ''work'' with, The left page holds the recipe, the ingredients, and macronutrient profile, the right page shows a photo of the meal, and the ingredients! I really like that.The book is divided by meal times:BreakfastLunchDinner,appetizers and snacks (yumm)Sauces and toppingsRubsThere are some great breakfast dishes which also work great for lunch or dinner, there are finger foods, one of which is my favorite: Chicken with almond coconut dipping sauce. Trust me, it is to die for! I have made it as the main meat dish for dinners, I have taken it to parties... it is gorgeous.I have invited guests just so I could make an enormous lot of it!And it is super quick.
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Top reviews from the United States

  • Reviewed in the United States on September 2, 2013
    This is one of my favorite cookbooks. I make several recipes from it every week. It is packed with simple but excellent ideas. You will not find any "scrambled eggs plus veggies" or "steamed broccoli" waste-of-space "recipes" here. Even the simplest are unique and creative.

    There is a lot of variety in proteins from beef, lamb, chicken, and tons of seafood recipes. There are a handful of harder to find more exotic ingredients but nothing is more than a google search and a credit card away and there are no outrageously priced specialty ingredients. The vast majority of the recipes are things you already have or can find in any grocery store.

    Here are some of my favorites:

    Berry Pancake: Yum!! And so easy. This is more desserty than I do for breakfast but I've served it for Sunday brunch and everyone loved it. It does need a smidge of sweetener or syrup IMO.

    Spaghetti Squash Omelette: So simple and so delicious. Who knew eggs and spaghetti squash went so well together. Sometimes I use fillings sometimes I keep it simple. Either way it's crazy simple and crazy good.

    Steak with Romesco Sauce: This is so fast and great use of leftover steak. And it's so good it's company worthy IMO.

    Pizza Frittata: Pizza flavors for breakfast? Yes please! I do this dairy free and it's still so good.

    Jicama Fruit Salad: Love!! Crispy, slightly sweet, spicy, and refreshing.

    Creamy Basil Pesto: The recipe as is is delicious but it also inspired me to use any kind of pesto with it. It's my go to dish for pesto that needs to be used up. I like to add shredded jicama too sometimes.

    BLT Chicken Sandwich: A total "why didn't I think of that" recipe. It feels decadent but is really healthy. Using a chicken breast as a bun is sheer genius!

    Chicken with Artichokes and Garlic Sauce: This is perfect on it's own but I add asparagus and mushrooms to make it heartier. The simple sauce gives this dish amazing depth of flavor.

    Halibut in Butter Sauce: A reason to eat more halibut! The sauce is smooth and buttery with just a hint of acidic tang that goes so well with fish.

    Korean Rice Cauliflower Bowl: Don't be tempted to throw everything in a pan together (i did that the first time). Cook them individually and you will be surprised at how it totally takes this from OK to a take-out treat.

    Lamb Burgers with Pistachio Pesto: I love lamb and this is an easy accessible way to eat more of it. The pistachio pesto is so good.

    Bacon and Mushroom Dip: I use this to dip leftover sliced cook chicken, chicken fingers, and burger sticks (burgers rolled into mozzarella stick shape and baked). Of course it's great for veggie sticks as well.

    Cucumbers and Mint: Cooking cucumbers? That sounded so weird I had to try it. Delish!

    Grilled Duck Skewers with Spiced Butter Glaze: Delicious and good for beginners new to cooking duck. You can get duck breasts at USWellness if you can't find humane naturally raised duck locally.

    White Fish Sesame Salad: Probably the dish I make most often. I've always used previously frozen sole for this and even broiled it comes out very moist. I use half the amount of fat called for and it's just fine. When I'm feeling fancy I serve this over cucumber and zucchini noodles but it's amazing over any kind of veggie salad.

    Avgolemono: I was surprised to see this as a sauce because I usually think of it as a soup type dish. Riced cauliflower and leftover cooked chicken are perfect for this! The flavor is really good though and this easy recipe makes this dish not so intimidating.

    Cauliflower Caponata: Soo good!!! To cut the carbs I usually leave out the honey and raisins and add diced red or orange bell pepper for sweetness. My only gripe is the serving size says 2 1/2 tablespoons? Who the hell are they kidding?? I eat a cup at a time as my veggie dish.

    Walnut Blueberry Relish: This recipe is good but I've swapped cherries and pecans instead and it's even better. I like the walnut blueberry better with chicken but the cherry pecan is amazing on a grilled pork chop. I've served that version to company and it got rave reviews.

    The only issue I see is that some recipes don't call for salt and pepper when they really should. I salt and pepper almost everything.

    Overall this is an excellent cookbook that gets used often around here. Highly recommended!
    50 people found this helpful
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  • Reviewed in the United States on September 6, 2012
    I know how to cook but I don't like doing it so anything "quick and easy" grabs my attention (and I'm a fan of the Primal Blueprint). I'm not very creative when it comes to 'creating' dinner, on top of having a family with picky and diverse tastes -- it ain't easy to find dishes that please everyone, especially since we're all trying to eat healthy and lose weight. This cookbook fit the bill perfectly on all counts. Not only are the recipes easy to follow and well laid out, there are full color pictures of the ingredients required in addition to what the finished dish looks like so if the recipe calls for something you're not familiar with, you can get an idea of what you're shopping for from the picture. Mark also includes alternatives and substitution ideas, as well as giving a great summary of how the finished dish will taste. There's one recipe in there ("Nutty Blueberry Protein Balls") that made the whole thing worth the price for this one recipe alone. I'm not a fan of nuts and berries together but one of the alternatives Mark gave for this recipe was to substitute dark chocolate chocolate chips for the blueberries. Plus I used halawi dates instead of medjool as they have a caramel taste and texture to them -- so you basically have nuts, sweet caramel flavor and texture (from the dates), dark chocolate chips and coconut oil -- and you wind up with a healthy snack that tastes better than a candy bar! My daughter says they taste like Samoa Girl Scout cookies and told me not to tell the boys about them or we'd never get any. All in all it's a fantastic meal planning aid in my humble opinion and being able to get it immediately in an electronic format makes it a no-brainer. I highly recommend this cookbook to anyone that wants to have healthy and delicious alternatives to all the pasta, breading and empty processed carbs that are the mainstream of the 'normal' American diet.
    5 people found this helpful
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  • Reviewed in the United States on April 20, 2013
    I don't eat primal or paleo, but was looking to cut down on the carbs I was eating. So I thought I'd give this book a try.

    - Most "diet" cookbooks seem to make heavy use of artificial ingredients and low-fat substitutes. This book is nice because it uses basic ingredients that are "real" and easy to find.
    - The recipes aren't overly complicated and can be put together quickly. Many do call for the food processor, so would recommend that you have one if you are looking into this book.
    - As others have mentioned, the book is well put together and appears high-quality.
    - I especially appreciate the nutrition information listed for each meal, but they are so simple you can figure it out for yourself. I have actually gone through and calculated the calories/fat etc. based on the exact ingredients I have been using, and it matches up well compared to what they have listed.
    - As for the actual food, it's good, not "excellent!" or anything I'd make to take to a party. But they are filling, reasonably tasty, and I can feel good about the food choices after eating them.

    Overall, very happy with the book, have been using it a couple times a week for breakfast or dinner.
    2 people found this helpful
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Top reviews from other countries

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  • ChemyTo
    4.0 out of 5 stars Muy buen libro de recetas
    Reviewed in Spain on September 18, 2014
    Debo ser de los pocos españoles que han comprado este libro. Libro simple de recetas paleo con cantidades en medidas inglesas pero con tabla de conversiones al final. Todo en inglés pero sencillo de entender o con un diccionario al lado. Nada de ingredientes rebuscados ni raros.
    La imágenes muy bonitas pero, al menos a mi, no me queda igual de vistoso. Cuestión de práctica y algo de retoque fotográfico seguramente.
    Conforme y válido al 100%
  • AndeeBee
    5.0 out of 5 stars Success
    Reviewed in Canada on June 2, 2012
    This is the first "diet" I've ever had real success with. I lost 2 lbs after the first meal I tried! I can eat a meal, and not get hungry until it's time for the next one 4 or 5 hours later. I have no cravings, and I don't snack between meals. I've lost 10 lbs in the first month of use.
    I find the recipes easy to follow. I'm not a precision cook, and I often add ingredients or take out the things I'm allergic to, and the results still are tasty and filling.
    The pictures are good, and even if you couldn't read, you'd know what the ingredients are, and what proportion of the recipe they are. The recipes are short and the directions are easy to follow. This is really a life changing cookbook.
  • Sportmuffel
    5.0 out of 5 stars Sehr lecker und für jeden was dabei.
    Reviewed in Germany on December 16, 2012
    Wer sich entschließt, auf Kohlehydrate zu verzichten und sich steinzeitlich zu ernähren, stößt als erstes auf das Problem: Kann ich das durchhalten? Es ist ja doch unglaublich viel Verzicht. Und: Was soll ich kochen, wenn Reis, Kartoffeln und Nudeln nicht mehr zum Speiseplan gehören.

    Für die Umstellung ist dieses Buch sehr hilfreich. Wie der Titel schon sagt, gehen die Rezepte schnell und einfach. Das Buch ist auf Englisch, aber auch ohne Sprachkenntnisse kann man hiervon profitieren, weil neben jedem Rezept auch ein Foto der Zutaten abgelichtet ist. Und wenn man zunächst die Zutaten mittels Wörterbuch übersetzen muss, hat man das Vokabular doch recht schnell drauf. Die Kochanleitungen sind max. eine halbe Seite lang, in einzelne Punkte unterteilt und auch hier wäre eine Übersetzung recht einfach möglich.

    Durch die Rezepte habe ich ein Gefühl dafür bekommen, wie ich paleo kochen und was ich miteinander kombinieren kann. Mittlerweile kann ich selber Rezepte entwickeln, wie ich es früher spontan mit den "alten Lebensmitteln" auch gemacht habe.

    Die Rezepte sind nach Mahlzeit sortiert (Frühstück bis Abendbrot und Snack). Süßspeisen oder Backideen finden sich nicht in diesem Buch. Hierfür würde ich das Primal Blueprint Cookbook auch von Mark Sisson empfehlen (dafür muss aber zumindest ein durchschnittliches Englisches Sprachvermögen vorhanden sein).

    Paleoernährung ist zumindest das Ausprobieren wert. Ich vermisse nichts und lebe bereits seit einem Jahr dauerhaft nach diesem Prinzip.
  • Amy
    5.0 out of 5 stars Great cookbook!
    Reviewed in the United Kingdom on August 20, 2012
    Hubby and I decided to go Primal and considering our diet consisted of semi-home-cooked-open container and heat meals from a leading supermarket supplemented with the 3 wise men of takeaways (Chinese, Pizza & Curry), we would have been lost without some practical guidance.

    This is currently the only Primal cookbook we have purchased. It's given me the confidence to get a bit more creative with my veggies off the cuff. My Hubby, on the other hand, only cooks with a guide and finds this indispensable. Recipes are very, very simple and really do take 30 minutes or less (which is perfect when trying to squeeze in cooking a meal at 8pm when you get home from work). We purchased a food processor to help with the preparation time and it is used almost daily. The meals are genuinely tasty for anyone who tries them. It's not very hard to source most ingredients at our local farmers market, on-line butcher and Amazon.

    A word or two about the measures. I'm an ExPat so, am used to dealing with cups and spoons. I know that makes me a dinosaur in the UK. If you are used to weighing up ingredients in recipes, you may want to order some measuring cups and spoons to go along with this book. I've been using UK sourced ones and it they work fine.

    9 pounds in around 7 weeks just by changing the way I eat & moving around a bit more. I'm happy with those kinds of results and feel a lot better than I did eating the old stuff. And if I can do it eating yummy things? Bonus!! Highly recommend this book as a good starting point into the lifestyle, you can easily take the 21-day challenge with just this book.
  • Soph
    5.0 out of 5 stars Bravo!
    Reviewed in Canada on August 8, 2011
    Mark and Jennifer, you did it again: I was deliriously happy with your first cookbook, and this one is just as good.
    The simplicity of the recipes is surprising, and yet, the combination of the ingredients is very creative!
    I mean, I wish I could have come up myself with the idea of turnip hashbrowns, braised radishes,spiced nuts, pork loin salad with date vinaigrette or zucchini carbonara because it's well... simple!! but one page after another of mouth-watering recipe pics sends me deliciously cooing to my (now paleo) kitchen!

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