Alright, guys. Here it is! The first of 52 meal plans that I’ll release this year.
Over 30 hours have gone into planning, testing, tweaking, programming, and releasing this plan just for you! Why have we gone to such lengths? Because we want to set you up for success. While there are 10,000 reasons not to plan and cook meals for the week, we removed about 9,990 of them by putting in the elbow grease on our end.
This week’s meal plan testers were Heather and Tony Turski of Turn 2 CrossFit. I worked with them to pick the meals. They then shopped for all of the groceries and cooked all of the meals on the plan. They took notes and sent pictures and in the end, they ended up with:
- 11 – 3 Block portions of Beef Stew
- 7 – 3 Block portions of Mexican Meatball Soup (Albondigas)
- 1 dozen Bacon Berry Muffins
- 4 pounds Italian Grilled Chicken Breast
- 16 Bacon Wrapped Butternut Pucks
- 8 – 4 Block portions of Pecan Chicken Salad
- 6 – 3 Block portions of Jalapeño Mango Pork Tenderloin
That’s over 40 meals plus a dozen muffins!
Okay. I think that’s all for now. I hope that you give this a go, and, if you do, please share results to comments.
Thanks for checking out my site, let’s make the most of 2015 together!
“Keep It Paleo!”
(The Jo! and The Bro! waitin’ for the bus this morning…)
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $189.00
Warehouse store (Costco or Sam’s): $156.00
The amount you will spend will depend on your geographic location and how much you rely on bulk purchases. As an example, you can get 1 quart of extra light olive oil at Kroger for $19.99 or you can get 4 quarts at Costco for $16.50. You follow? Meat and produce will also be less at the warehouse stores, but might require you purchase more than you’ll need for this plan.
Customize Your Plan and Shop It Up!
I have created a customize-able grocery list in the form of an Excel spreadsheet. Even if you’re not good with Excel, I’ve set it up in a foolproof way that even “The Jo!” could handle. Follow these instructions:
- Open the document and click on the tab at the bottom that says “Menu item & Ingredient Brkdown”.
- At the top, you’ll see the number “1” in bold just below each menu item. You can change this number to correspond with the number of portions that you’d like to make. Say you really like muffins and want 3 dozen, you’d change the “1” below Bacon Berry Muffins to a “3” and the grocery quantities will be updated.
- Click back to the tab that says “Meal Plan 15.1 Grocery List” and your quantities will be updated.
- Print out the grocery list.
- Compare what you need to what you have on hand and finalize your list. Then, head to the grocery store and make your purchases swiftly and efficiently.
I want you to knock this out in one shopping session, two cooking sessions, and one short finishing session. I’ll explain these now, but want you to scroll down to read my notes on each meal below. They are listed under each picture.
In cooking session one:
- Fire up the oven and roast off the chicken breasts for the pecan chicken salad, the butternut squash for the meatball soup and pucks, and the muffins. You can also toast the pecans for the chicken salad on a sheet pan in the oven, just be sure to keep an eye on them.
- Peel and de-seed the butternut squash while it’s still hot. Let it rest for 15 minutes, then it will be cool enough to work with. Save the shafts for the bacon pucks and the bulb meat for the meatball soup.
- Prepare the Beef Stew and let it cook overnight in your slow cooker.
- Marinate the Italian grilled chicken breasts.
- Make a batch of Massie mayo if you don’t have some already.
- Slice the grapes and celery and make the dressing for the chicken salad.
- Allow muffins to cool, then package up as I describe in notes below.
In cooking session two:
- Portion out the beef stew and refrigerate or freeze.
- Prepare the meatball soup and cook it in your slow cooker overnight.
- Dice your cooled chicken breasts and mix them with the grapes, celery, pecans and dressing. Pecan Chicken Salad is done. Refrigerate, but do not freeze.
- Cook butternut pucks and mix up aioli.
- Cook and portion Jalapeño Mango Pork Tenderloin.
In finishing session:
- Portion and refrigerate/freeze the meatball soup.
- Cook off any Italian grilled chicken that you’d like, but follow my notes below regarding this.
- Boom! Done! You are a Culinary Ninja who is ready to tackle life with energy, clarity, and confidence. Be sure to tell your friends about PaleoNick.com!
Notes: I like this as an alternative breakfast. It’s pretty straightforward, but requires attention as to not overcook the pork. Adjust the heat by removing the seeds from the jalapeño or adding more. Fold in fresh mint right at the end. You can also sub pork loin for this to save a few bucks.
Notes: This one has a lot of ingredients, but is totally worth the effort. If you choose to make this and the butternut pucks, then use the bulb meat from those squash for this recipe. If you do that, you’ll only need to purchase 2 squash instead of three. Season the broth at the end to your liking and use lime, cilantro and avocado at the time of consumption for an extra layer of fresh flavor.
Notes: It doesn’t get much more straightforward than this. Not much to say here, other than this is an amazing meal that takes virtually no time at all.
Notes: These muffins are awesome. You can use any plain flavored protein powder, but I recommend SFH Natural flavor. If you purchase from them, be sure to use code PALEONICK for 10% off. Also, make more than one batch, you won’t regret it. I package these in gallon Ziploc bags, suck out the extra air and seal it quickly (poor man’s cryovac). Then, freeze them and pull them out the night before as needed.
Notes: This is a super clean protein source. You freeze the marinated meat if you’re not going to use it all. I recommend grilling or roasting in the oven at 350° each time you are going to eat them, but you can cook them all ahead of time too, which makes for a quick meal on the go. This is 1oz. cooked meat per protein block. This chicken pairs well with the butternut squash pucks (below).
Bacon Wrapped Butternut Pucks
Notes: These things are deadly good. The recipe for the aioli is also included with this one and they both pair well with the chicken. I recommend stretching the bacon as thin as possible and using less than one slice per puck. If you don’t have Massie Mayo, you’ll have to make some. A batch is included on the grocery list.
Notes: I love this stuff and recommend groceries for a double batch. However, don’t mix the second batch until the first one is done and the celery and grapes begin to break down once mixed. If you don’t have Massie Mayo, you’ll have to make some. A batch is included on the grocery list.