I just received this text from my buddy, Rick Hevener:

You can put one hand on the remote and the other in the cookie jar. Or, one hand on your chef knife and the other on the pull-up bar. – PN

I don’t remember where I posted this, but I remember posting it in an effort to explain reality. We have free will and many options, which makes it difficult to be consistent and disciplined. There is a large gap between remote/cookie jar and chef knife/pull-up bar and I want to encourage you to situate yourself on the side of the latter. As we crawl through 2015, each day seems to move somewhat slowly, but as we look back, it all seems to have passed in an instant. I want to encourage you to be as steady and consistent as the sun and do your best with each passing day.

This week’s meal plan tester:Dave Carasiti of Cockeysville, MD. He works out at Outsiders CrossFit, he is pretty new to PaleoNick.com, but is loving it so far. Dave really came through as one of the other testers had to drop out. He tested this plan on one week’s notice and did a great job. He provided relevant feedback and even did his own step-by-step instructions.

Dave came up with 46 portions and estimates that they will last him for 3 weeks. His favorite meal was the Italian Seafood Curry, which he enjoyed over spring mix or spinach (great idea!).

Here are a few pics from Chef Dave:

15.11 Groceries
Greek Freak Steak Kebobs
Spicy Chicken Stir Fry
Breakfast Gallimaufry

Dave did an amazing job. He is a recent college grad and values fitness and nutrition. Dave, I appreciate you, buddy. I hope that we can cook together someday and that when we do, we sandwich the cooking session with a workout on both ends! Keep up the good work, keep a steady pace, and “Keep It Paleo!”

I’ve got a lot going on this week. We are about to start distribution of Ice Age Meals up the West Coast of California, and I am shooting new videos for the site for the next three days. If you have any ideas of what you’d like to see me cook or explain, leave a comment below and I’ll do my best to touch on it.

Have a great hump day and do your best to…

“Keep It Paleo!”

Your Pal,

Paleo Nick

(Getting radical on some Muscle-Ups in an attempt to be consistent with my workouts…)


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $264.00 (Dave shopped at Wegman’s)
Warehouse store (Costco or Sam’s): $230.00

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:

  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 Beef Bourguignon, 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 Chicken Stir Fry. Eat a portion to fuel your cooking session. Package and refrigerate or freeze the rest.
  3. Marinate your Greek Freak Kebab meat and refrigerate.
  4. Clean up the kitchen and make sure you are hydrated before bed!

In cooking session two: 

  1. Portion out your Beef Bourguignon 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 Mexican Meatball Soup. Place the slow cooker on a foil lined sheet pan and set it up in your garage to cook overnight
  3. Prepare the Breakfast Gallimaufry meat portion, package it up and refrigerate/freeze. Prepare the salad portion at the time of consumption each time you eat it.
  4. Prepare the Italian Seafood Curry. Portion it out, and refrigerate/freeze.
  5. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Portion out the Mexican Meatball Soup and refrigerate for up to one week or freeze for up to 6 months.
  2. Skewer and grill your Greek Freak Kebabs. Once cooked, store on the skewer, or, slide off into a pint deli or 16oz. flat. Refrigerate for up to 5 days or freeze for up to 6 months.
  3. 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!

Albondigas – Mexican Meatball Soup

Notes: Great slow cooker meal. You don’t have to sear the meatballs before going into the slow cooker, but they will taste better if you do. Be sure to pull the bay leaves after cooking.

Breakfast Gallimaufry

Notes: A fun, alternative breakfast. I really don’t eat like the very often, but it is a good way to mix it up. You can make the meat portion ahead of time and then, just toss a salad each morning while you are heating up your pre-made gallimaufry.

Greek Freak Chicken, Beef & Shrimp Skewers

Notes:  Classic kebab preparation, but a lot of meat. Cut the quantity back on this one using the format-able grocery list. Either way you do it, these are crave-able and delicious. Enjoy!

Italian Seafood Curry

Notes: You’ll need Paleo Pesto for this one. It is a strong flavored meal that is high in protein and fat. Pair it up with some veggies or over a salad, as David did, for a more balanced meal.

Beef Bourguignon

Notes: A slow cooker rendition of a French Classic. This one’s flavor is largely dependent on the wine that you choose. Make it again and again using different wines to find which is your favorite.

Spicy Chicken Stir Fry

Notes: This is a quick, Zone-balanced meal that you can probably make with the ingredients in your fridge right now. Use pre-cooked rotisserie chicken meat to make it even more convenient. I don’t love freezing this one as I feel it is best eaten fresh.

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