{WIAW} Primal and Delicious…always

Linking up with Peas and Crayons today because it’s What I Ate Wednesday, a day to share the meals I’ve prepared for myself and eaten, and an opportunity for you to see the day to day meals of a primal eater.

*hint: click on the blue links for some meal ideas! And check out my Primal Recipes page for more.



Every day starts the same way for me, with lots of fat! When you’re a fat-burner, you need to eat your energy.


My Whenever Quiche of the week was made with broccoli, red peppers, onion, kale, prosciutto, and leftover feta and mozzarella cheese. I love this quiche.


I always have two pieces of fruit for breakfast: today’s was kiwi and plums. Did you know that before I became a primal eater, kiwis used to hurt my mouth? There was something about the taste of them that I found to acidic and it would literally bother the inside of my mouth. Now, I don’t get that annoyance anymore and I love kiwis. Plums were also a fruit I didn’t care for, but again, since going primal and my tastes changing from no sugar, I love plums. The fruit was served with the usual coconut cream and my favourite Nutter Bomb, full of natural nuts, seeds, coconut oil, cocoa powder and tahini.


Save the best for last: bulletproof espresso! Double shot Lavazza espresso with a tablespoon of Kerrygold (grass-fed cow) butter, a tablespoon of coconut oil and a heaped teaspoon of Xylitol to sweeten it. Some people opt for just a bulletproof coffee for breakfast, and while it’s a great source of saturated fats, that’s the only macronutrient it contains. In terms of vitamins and minerals, it’s empty. The solution is to pair a bulletproof coffee or espresso with lots of vegetables, protein (eggs? bacon? sausage? fish? last night’s leftovers?), and some fruit. Your breakfast is now brimming with macro and micronutrients.


Last week, my husband and I visited a local wholesale fishmerchant in Gourdon, right on the North Sea – Stephen’s Fishmerchants. They smoke and sell fish to businesses, but you can also purchase it for yourself from their workroom; there is no shop. We went in to buy some hot-smoked salmon and smoked mackerel, two phenomenal sources of omega-3 fats.

Everything is sold by weight, not per fish, and the workers cut us quite generous pieces of salmon.


Fillets of hot-smoked salmon anyone?

For lunch, I had a fillet of peppered smoked mackerel, along with a salad of lettuce, tomatoes, cucumber and red onions. My salad was tossed in The Clothes Make The Girl‘s(aka Mel Joulwan) Magical Tahini Dressing. I love this stuff!


Did you know I’d never had mackerel until I went primal? Now it’s one of my favourite fish!

For dessert, I had a piece of peanut butter brownie that I’m recipe-testing (not happy with it yet), along with a cup of decaf green tea.



One of the best parts about being primal is that grass-fed beef is highly coveted. I buy mine from Bel’s Butchers in Montrose, and it’s reared in the hills of Perthshire.

Why am I writing about beef? Well, I made burgers with it and ate them for dinner! I used PaleOMG’s Perfect Burger recipe; it’s incredibly simple and full of taste. I cooked it on our indoor cast iron grill, and topped it with mashed avocado, rocket (arugula), tomato and fried onion. Droolworthy, really.


I had it with roasted sweet potatoes, more Magical Tahini Dressing (because it’s so good with sweet potatoes), and braised kale and pinenuts, another recipe I’m working on for the blog.


No dinner is complete without a Caveman Keto Fat Bomb, topped with chia seeds. Decadent and daily. Yes, I have one every day. Fat is my fuel 🙂


While we’re on the topic of food and nutrients, look what arrived in the mail yesterday!


The lovely people at 2pure – a premium UK distributor of bikes, clothing components and nutrition – sent me this ‘care package’ of fantastic treats for running. I was absolutely shocked when I opened the box! I knew they were sending me some Osmo Nutrition, Honey Stinger and Feetures products, but I thought it was in sample sizes, not the real deal. And not so much! I’m so incredibly grateful, and I truly feel like Christmas has come early. We’re going to the Cairngorms this weekend, where we’ve planned a 10 mile trail run over two munros (a bit optimistic?), so I’ll get a chance to try the socks, some Osmo preload and recovery, and Honey Stingers waffles and chews.

What did you eat today?

What’s your favourite exercise fuel?

What do you use for recovery?

What’s your favourite fish?


13 thoughts on “{WIAW} Primal and Delicious…always

    • Mackerel is a fantastic fish! It’s delicious, meaty, full of good fats, and is easy on the wallet. Tahini is a sesame seed paste: it’s very liquidy compared to other seed and nut butters, and obviously tastes like sesame seeds.I can’t think of another food that it’s similar to though…. sorry :/

    • The quiche is SO good! And so versatile! You can add any vegetables, meat, and cheese (or no cheese) you want to it, just depends on what you have in your kitchen.

      You can make coconut cream with the fatty portion of a can of coconut milk; you have to refrigerate it for some time, then open the can and whip the solid fats? Or just buy coconut cream itself. Mine isn’t actually ‘cream’ per say, it’s coconut milk with an extremely high fat content (like 2/3’s of the tin is solids), and I just blend the contents of the tin, leave in the fridge overnnight and it turns into this cream. The brand I use is Pride. Not sure if you can get that in the US though.

      Thanks for your comment 🙂

  1. That burger sounds really good! I need to try getting more creative with my burgers I love honey stinger waffles, but the last few times I ate them before a long run I got a stomach ache. I hope it was just a fluke! I actually bought some of the honey stinger chews when I was at a running expo tonight to try at some point. That “care package! is amazing!

    • The burger was delicious! If you look back to my last Inform Yourself Friday post, there’s a link to about 30 (?) different burger recipes, using meat, fish and seafood. Plenty of ideas there!

      I just had the Honey Stinger waffle yesterday, during a run and it worked well! Perhaps you could try it then? I never take anything before heading out, just a solid breakfast a few hours before.

      Thanks for stopping by! 🙂

  2. That’s a pretty sweet care package filled with a few of my favorite things 🙂 Grass-fed beef is the BEST! We’re going out for one of my fave burgers tonight… elk + bison! And, I must made your keto fat bomb… I drool every time you post a pic!

    • Honestly, those keto fat bombs are one of the best things about being primal/lchf whatever you want to call it. They are out of this world! You can also use different nut and seed butters too.

      I’m a glutton for a good burger. It’s one of my all-time favourites!

  3. Pingback: {WIAW} Eat Primal, Play Hard | Eat Primal, Run Hard

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