Ten weeks! That’s crazy! Two and a half months just up and vanished like a fart in the wind. Am I right?

With time being our most valuable resource, I want to help you make the most of it. While you might be tempted to go out to eat on a regular basis, you will be happier if you cook for yourself. So, let’s work together for the remaining 42 weeks of the year while striving for health and happiness. Deal?

This week’s meal plan testers:Joshua and Heather Refenes. They own Crossfit EPCin Buffalo Grove, IL. Heather is a Crossfit Coach and Joshua has a career in Engineering, on top of both being the only coaches at their own Box. These two have a lot on their plate, so we were happy to have them test this week’s plan.

Here are a few pics of their experience:

15.10 Groceries
Southwest Slow Cooker Chicken
Thai Turkey Throwdown (Joshua’s all time favorite meal)
A Deposit to the Paleo Bank Account

A huge thanks to Joshua and Heather for their willingness to participate and showing off their Ninja skills in the kitchen. You guys are a solid example of making no excuses, even when you have a full schedule. Thank for taking the time to plan, prepare and share your results for 15.10. I hope we can cook together someday!

I am currently in LA stocking up the “Paleo Fed”, like the Paleo Bank Account, but much larger. We plan to knock out 3,000 meals in three days. That’s 1,000 meals per day, which makes this week’s meal plan look like a Sunday Picnic, no? I love getting my hands on food and working with my “Dream Team”. There are seven of us and we have a lot of fun while being super productive. Today, I had three Super Radical Ribs fresh out of the oven with a baked sweet potato and a Treinta Ice Water from Starbucks. It was the best lunch I’ve had in as long as I can remember. The bottom line, “I LOVE FOOD” and I’ll always do my best to help you…

“Keep It Paleo!”

Your Pal,

Paleo Nick

Here’s a pic of that lunch I was talking about…


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $234.00
Warehouse store (Costco or Sam’s): $200.00

(They spent $184.00 at Costco and $90.00 at 2 seperate grocery stores. They bought the large bags of shrimp and scallops for the Kung Pao-leo shrimp ($23.00) and scallops ($34.00), the recipe calls for 12 shrimp and 16 scallops.  They bought a bulk container of cashews for $15.00 and the recipe calls for a 1/4 cup and purchased 2 fryer chickens for $25.00, using only 1 for the recipe. They purchased a bottle of sambal and used 1 T for the recipe.)

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:

  1. Open the document and click on the tab at the bottom that says “Menu item & Ingredient Brkdown”.
  2. 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.
  3. Click back to the tab that says “Meal Plan 15.9 Grocery List” and your quantities will be updated.
  4. Print out the grocery list.
  5. 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.

Step-By-Step Instructions:

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:

  1. Prepare your Southwest Chicken, place it in the slow cooker, set the slow cooker on a foil lined sheet pan, and place it in your garage to cook overnight.
  2. Prepare the Kung Pao-Leo Shrimp and Scallops. Eat a portion to fuel your cooking session. Package and refrigerate or freeze the rest.
  3. Prepare the Chorizo Hash and the guacamole. Container this up and refrigerate or freeze. If you want to cook the eggs ahead of time as well, then I recommend scrambling them. If you do eggs fresh, then frying them works well as the yolk provides a nice sauce for the hash.
  4. Clean up the kitchen, and be sure to floss before brushing on this night as shrimp has a tendency to get stuck between your teeth!

In cooking session two: 

  1. Portion out your Southwest Slow Cooker Chicken and refrigerate for up to one week or freeze for up to 6 months.
  2. Clean out the crock of your slow cooker and load it up with the Chuckwagon Pot Roast. Place the slow cooker on a foil lined sheet pan and set it up in your garage to cook overnight
  3. Prepare the Paleo Nachos, eat one portion and container up the rest. This is a great meal for re-heating. Even though the chips do not remain crispy, they are still awesome.
  4. Prepare the Thai Turkey Throwdown and become one with me! I absolutely love this meal. Make a big batch, container it up and freeze for up to 6 months. Eat one a week and one batch will last you nearly that long!
  5. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Portion out the Chuckwagon Pot Roast and refrigerate for up to one week or freeze for up to 6 months.
  2. Sit back and take it all in. You just made a beautiful deposit in the Paleo Bank Account and you should be proud of yourself. Be sure to tell your friends about PaleoNick.com!

Southwest Slow Cooker Chicken

Notes:The testers made this without the tomatoes because neither of them like tomatoes. This one is solid on its own, but is nice with a garnish of fresh cilantro, avocado, pico, etc…

Thai Turkey Throwdown

Notes: The testers halved this recipe due to not having big enough cookware to handle what the recipe called for. This is Joshua’s ALL TIME FAVORITE and one of mine too!

Sweet Chorizo Hash with Eggs and Guac

Notes:   Here is the recipe for 60 second guacamole, which pairs with this one nicely. Anything that contains chorizo is delicious to me. I love this breakfast!

Kung Pao-leo Shrimp and Scallops

Notes: This is super solid preparation from the PALEO EXPRESS series. Buy bay scallops or do shrimp only to save a few dollars. Either way, you’ll be loving life when you eat this.

Chuckwagon Brisket Pot Roast

Notes: This is the most recent slow cooker recipe on the site and I love it. Make sure you cook it long enough. The brisket should pull apart just like I show in the video. Low and slow should be your plan, don’t try to rush it.

Paleo Nachos Part Deux

Notes:  I could literally eat these every day for the rest of my life. This is a high energy meal as it contains a lot of fat. Even though it is all Monounsaturated fat, you still need to watch your intake of foods like this, or just crush workouts all day and then you can crush as many Paleo Nachos as you wish!

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