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:
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!
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:
- 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 15.9 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 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.
- 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.
- Prep your ingredients for the Dover Sole and Shrimp Florenza and put them in the refrigerator for tomorrow.
- Clean up the kitchen.
In cooking session two:
- Portion out your Leg O Lamb and refrigerate for up to one week or freeze for up to 6 months.
- 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.
- Prepare and Dover Sole with Shrimp Florenza. Portion out and refrigerate or freeze.
- Prepare the Pork Chop with Apples and Onions and Balsamic Braised Red Cabbage. Enjoy this meal for lunch or dinner.
- Clean up the kitchen.
In finishing session:
- Portion out your Beef Brisket and blitz your raisin sauce in your blender.
- Prepare the Asparagus and Mushroom Almodine and pair this with the brisket. Refrigerate up to one week or freeze for up to 6 months.
- 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: 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!
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.
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.
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.
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.
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!”