This weeks tester is Stacy Jones from Muscat, Oman. This is what Stacy had to say about himself and his journey with Crossfit and eating Paleo:

“I had a lot of fun doing all these meals.  It helped me get out of my rut with meals.  It was also fun for me to try and find the requested ingredients.  Got to go to some interested markets.  Maybe Nick will plan a culinary adventure here soon.
I have been doing CrossFit for almost 5 years now.  I started my nutrition after about 6 months in CrossFit.  That first was with just Paleo, and I realised that that was not working for me.  I thought that if I was eating Paleo I could eat as much as I want.  Then I read the Zone book and started doing the combination of Zone/Paleo.  For a year I weighed and portion my 5 meals a day.  For my body weight and activity level, I was (and still am) doing 5 – 5 block meals a day. That has worked for me for a few years now.  I feel great and my workouts are better then ever.  I have always enjoyed cooking and when I started to be more into proper nutrition, my interest really peaked.  I started reading as much nutrition books as I could.  As fate may have it, my family and I had a Easter weekend trip planned to Truckee, CA in 2014.  I stopped into CrossFit Blizzard for a Saturday WOD.  It was a partner WOD, and I was teamed with Nick.  I thought he looked familiar so I asked him have we met before and if he have ever done and CrossFit in the San Francisco Bay area.  He nonchalantly responded as doing some cooking on CrossFit’s main site. I instantly had some many questions, but refrained from being the annoying guy.  We definitely clicked and even stayed after the class for about 30 minutes talking nutrition.  It has been a friendship ever since.
My wife got a great opportunity to move to Muscat, Oman.  I quit my job as a Construction Manager to follow her here.  Now, I get to work more on my passions. I am going to take a culinary course at the local Hotel and Hospitality College next fall and concentrate more on my CrossFit training.  Maybe even do more CrossFit coaching.”
Here are some of the pictures from Stacy’s meal preparation:
Ingredients for 15.21
Chicken Legs
Leg O’Lamb paired with Braised Cabbage
Pan Seared Pork Chops with Apples and Onions paired with Roasted Rosemary Sweet Potatoes
Halibut and Shrimp Florenza
Even the family dog Sophie enjoyed the meals too

Thank you Stacy for doing a wonderful job with this weeks meal plan! Your culinary skills are evident through all your great photos and feedback. I am glad you could participate from Oman and even though it wasn’t easy to find all the ingredients, you managed to produce a wonderful array of dishes for you and your family.

Stacy did an amazing job and I want to personally thank him. I met him about a year ago at here in Truckee. We worked out together, exchanged contact info and we’ve been friends ever since. His life has taken a new direction, but he is staying steady with a foundation of fitness and fine food. Keep up the good work, Stacy, I look forward to visiting Oman soon!

Your Pal,

Paleo Nick

Seen here at Donner Lake with Stacy, Shelby and “The Bro!” last spring…


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger’s): $ 195.00
Warehouse store (Costco or Sam’s): $158.00

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 chosen Leg of Lamb recipe , 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 Wings and get them on the grill. Eat a portion for dinner and 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 Dover Sole and Shrimp Florenza and put them in the refrigerator for tomorrow.
  4. Clean up the kitchen.

In cooking session two: 

  1. Portion out your Leg O Lamb and refrigerate for up to one week or freeze for up to 6 months.
  2. Prepare your Beef Brisket with Raisin Sauce and get it in the slow cooker, set the slow cooker on a foil lined sheet pan, and place it in your garage to cook overnight.
  3. Prepare and Dover Sole with Shrimp Florenza. Portion out and refrigerate or freeze.
  4. Prepare the Pork Chop with Apples and Onions and Balsamic Braised Red Cabbage. Enjoy this meal for lunch or dinner.
  5. Clean up the kitchen.

In finishing session:

  1.  Portion out your Beef Brisket and blitz your raisin sauce in your blender.
  2.  Prepare the Asparagus and Mushroom Almodine and pair this with the brisket. Refrigerate up to one week 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!

Leg O’Lamb – Two Ways

Notes:  Stacy went with the second option on this recipe and did the Lamb with Fruit and Honey since wine is hard to come by in Oman. He decided to leave the leg whole instead of cutting it into cubes. He also paired  this recipe with the Balsamic Braised Red Cabbage. Excellent choice Stacy!

Dover Sole and Shrimp Florenza

Notes:  Again, due to an ingredient issue, Stacy used halibut on his version instead of the dover sole. He said and his wife LOVED this recipe (everything except the hour it took him to clean the shrimp) and it made a ton of food that he had chose to share with friends. If you’re not looking to stock your Paleo Bank Account or share with your friends, you may want to half your recipe by changing the 1 to a .5 on the spreadsheet portion of your grocery list.

Pan Seared Pork Chop with Apples and Onions and Balsamic Braised Red Cabbage

Notes: Stacy chose to make this recipe as a treat for his wife’s Birthday because pork is expensive in Oman. Paired with Roasted Rosemary Sweet Potatoes, (which is a staple in their home and mine) and some red wine, this meal was gobbled up by their 8 year old son.

Beef Brisket with Raisin Sauce

Notes: Brisket was yet another tough ingredient to find in Oman, so Stacy used a 5lb beef roast instead. “It didn’t turn out quite as tender,” he said, but still flavor great with the raisin sauce. The family has started using the raisin sauce on other meets as well.

Super Radical Chicken Legs with Red Onion Remoulade

Notes: This recipe calls for grilling of the chicken legs, but Stacy didn’t have a grill, so he baked them instead. From the pictures he provided, it appears they turned out just as good.

Asparagus and Mushroom Almodine

Notes:   Another staple in Stacy’s household. The family paired this dish with the Brisket recipe. As Stacy put it “Super simple and tastes great!”

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