What’s up, mates? I’m coming to you live from London! Super excited to be here, but had to finish this up before heading out for some adventuring. So far, we’ve been laughing it up at the way people talk. They all sound smart to me for some reason.
Anyhow, we’ve got another amazing meal plan with a few offerings that are close to my heart. Several hours have gone into the development of this plan, so I hope you take advantage of the legwork we’ve done for you. No excuses, guys. That’s part of my motto for 2015. Stay tuned for my New Year’s Greeting which discusses this further. Get in the kitchen and get cooking!
This week’s plan yields:
- 12 – 3 Block portions of Three Pepper Turkey Chili
- 1 (or more) – 5 Block portions of Shrimp Scampi with Cherry Tomatoes and Spinach
- 1 dozen Banana Chocolate Chip Muffins
- 8 – 2 Block portions of Deep Dish Breakfast Pizza
- 15 – 4 Block portions of Thai Turkey Throwdown
- 10 – 3 Block portions of Cinnamon Infused Short Ribs
That’s almost 50 portions plus a dozen muffins!
Okay, guys! Give this one a go and please provide feedback. If you volunteered to be a meal tester, we will be in touch with you in the coming week with your assignments. Have a great week, let me know how I can help and do your best to…
“Keep It Paleo!”
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $158.00
Warehouse store (Costco or Sam’s): $129.00
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:
- Prepare the Three Pepper Turkey Chili and get it going in your slow cooker. This will warm up your chef knife and get you in Ninja mode.
- Mix up and bake off your muffins.
- Throw down the Deep Dish Breakfast Pizza and use the hot oven from the muffins to finish it off and set the top.
- Portion out your breakfast pizza and allow muffins to cool overnight on the counter covered with a potato sack towel.
In cooking session two:
- Package up your muffins and freeze or refrigerate them.
- Portion out your Three Pepper Turkey Chili, wash out the crock of the slow cooker and fill it back up with the Cinnamon Infused Short Rib recipe. Set that baby to cook overnight and, now that you are warmed up, let’s tackle the Thai Turkey Throwdown.
- Cook the Thai Turkey in 1-2 pans as necessary and then portion out.
- Clean up the kitchen and remember to put a nice polish on the sink. You’ll sleep better with a super clean sink!
In finishing session:
- Portion and refrigerate/freeze the Cinnamon Infused Short Ribs.
- Prepare the Shrimp Scampi with Spinach and Cherry Tomatoes. You can either cook this at once, or leave the ingredients “Mise en Place” so that you can whip the meal up in a few minutes on any weeknight.
- 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!
Shrimp Scampi with Spinach and Cherry Tomatoes
Notes: The grocery list accounts for only one, 5-block portion of this. I recommend tripling the batch and turning out 15 – 3 block portions. This is best eaten fresh, but you can prepare it ahead of time and freeze as well. Add some Grass Fed Butter at the end if that’s your thing!
Notes: I love this braise! Short ribs are in high demand now days, and for this reason, very expensive. I recommend purchasing them at Costco or Sam’s. You can also find pre-peeled and diced butternut squash at Costco now days. This is a great make-ahead meal!
Three Pepper Turkey Chili
Notes: We gave this one a solid revamp this week. I’ve included olive oil as the added fat, but recommend eating this with fresh cilantro, avocado, jalapeño, etc… This one freezes like a champ!
Notes: This recipe is an oldie but goodie! It is the only one we have not blocked out this week. It is a solid source of fat and carbs, so just keep that in mind as you turn these as a snack and not as something you live off of. This one also reminds me that I need to make a batch and shoot a few new pics!
Notes: Throwdown is right! This recipe has 5 pounds of turkey, so represents a good chunk of work. This is one of my favorite meals on the site, so when I make it it doesn’t last long. However, if 5 pounds is a big nut for you to crack, you can easily use the grocery list spreadsheet to cut the yield in half. I hope you enjoy this as much as I do!
Deep Dish Breakfast Pizza
Notes: I love this breakfast pizza. I have a few different versions I make and portion out into 2 blocks each. These freeze well and I recommend making a double batch.