“A good example has twice the value of good advice.”

On Saturday, April 4th I received a Concept 2 Rowing Machine as a gift from my friends, Tony and Heather Turski. At the time, I had a fire problem. I had a lot of rods in the fire that needed to be removed and hammered out at the same time, I had a few rods melt in the fire and I had another couple rods fall cold outside of the fire. I was faced with giving in and making excuses, or, hammering down and setting some goals. I chose to set goals and I’m glad that I did.

At the time, I weighed in at about 214 pounds. I made it a goal to get down under 200lbs. and to row 100,000 meters before my Culinary Adventure to Nicaragua, which begins tomorrow. I have made no mention of these goals to anyone but Tony until now. Today, I am proud to announce that I completed the 100,000 meters and I currently weigh 201 pounds. I bought some Hydroxycut that I’ll take tonight, so I should be down under 200 by morning! Just kidding on the Hydroxycut, but I should reach my goal. I’m not bragging, I just want to let you know that I have goals too. And, if I were to brag about being good at something, perhaps better than anyone I know, I would say that I am the best at… EATING!

One of the main reasons that I love to cook is that I love to eat! This love, however, can become an issue if not tamed. So, what am I saying. I am writing to tell you that whether you’re Paleo Nick or Jose Schmoe, sometimes you have to stop making excuses and turn your dreams into plans. I want to be a good example to my followers.

This weeks tester is David Zimmel. David chose some great recipes, but didn’t have time to complete the recipes because he is working on setting up his own Crossfit Box. So, we don’t have any tester pics, but we’ll be sure to have some awesome ones next week because Cory King is back on the docket!

While in Tennessee recently, there was a sign on the front of a church. I would pass it each time I drove into Crossville, which was several times. The quote on the sign stuck with me all week and convicted me of leading by example. It said, “A good example has twice the value of good advice.” I’m all about value and I want to encourage you to give this quote some thought. While advice is helpful, it is best to lead by example.

“Keep It Paleo!”

Your Pal,

Paleo Nick

(Headed to Nicaragua to do some of this…)


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger’s): $ 217.00
Warehouse store (Costco or Sam’s): $187.00

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 Albondigas, 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 Tri-Tip with Chioptle Parsnip Puree and 60 Second Guac. Package up any leftovers and store in the refrigerator for up to a week or in the freezer for up to 6 months.
  3. Prep your ingredients for the Pastel de Papas and put them in the refrigerator for tomorrow.
  4. Clean up the kitchen.

In cooking session two: 

  1. Portion out your Albondigas and refrigerate for up to one week or freeze for up to 6 months.
  2. Clean out the slow cooker and fill it with the Super Radical Ribs and Sweets, set the slow cooker on a foil lined sheet pan, and place it in your garage to cook overnight.
  3. Prepare your Pastel de Papas. Portion out and refrigerate up to 1 week or freeze up to 6 months.
  4. Clean up the kitchen.

In finishing session:

  1. Portion out your Ribs and Sweets and refrigerate for up to one week or freeze for up to 6 months.
  2. Prepare the Bacon Wrapped Shrimp and Jalapeno Poppers and enjoy. This should fuel the remainder of your cooking session.
  3. Prepare the Super Radical Chicken Legs with Red Onion Remoulade. Eat a portion to finish off your day and portion out the leftovers.
  4. 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!


Notes: Here it is again. This has been the most popular slow cooker recipe chosen by our meal plan testers.

131 Grass Fed Tri-Tip with Chipotle Parsnip Puree and 60 sec Guac

Notes: This wonderful selection is set up as a complete meal. Tri tip is one of my favorite pieces of meat to grill, so I will be sure to try this recipe out real soon.

Bacon Wrapped Shrimp and Jalapeno Poppers

Notes: These little babies are so tasty! If you haven’t tried making them yet, get to it! You won’t be disappointed.

Pastel De Papa

Notes: The Pastel de Papa is one of the first Paleo recipes I ever tried and I have made it numerous times since. I’m not a huge fan of green olives, so sometimes I leave them out, but the flavor combination with the raisins, sweets and olives sure is scrumptious.

Super Radical Slow Cooker Ribs and Sweets

Notes: You can use sweet potatoes or yams in this recipe and the Massie Mayo is always an optional garnish.  The recipe for the rib rub is also included in the article on this recipe, but the ingredients are not on the grocery list since most of the spices are pretty basic. If you need to make this, take a look at the article before you go shopping, in case you need to make it.

Super Radical Chicken Legs with Red Onion Remoulade

Notes: This recipe calls for 20lbs of chicken legs. If you’re not looking to make quite so much, change the 1 to .5 on the second tab of the grocery list and it will adjust the ingredients for you. You will also need some Massie Mayo for this recipe, so whip up a new batch if you don’t already have some in your refrigerator.

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