Without a testers for the next few weeks, the content of the meal plan articles will be a little lighter than usual, but the food will be heavy on flavor and sure to satisfy.

With the Holiday weekend upon us, I hope everyone is prepared to enjoy time with friends at family. While attending BBQ’s and 4th of July parties, “Keeping it Paleo” can be somewhat difficult for most, and maybe this week you may allow yourself a few more cheat meals than usual. This weeks plan offers a few fool proof options to make and are sure to impress at any party.

Your Pal,

Sister Katie


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger’s): $195.00
Warehouse store (Costco or Sam’s): $175.00

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 15.26 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 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, if needed the Massie Mayo. Now you can make the Paleo Crab and Artichoke Dip with Veggie Chips. Eat some to as an appetizer to your Salad, which will be the last step for today and portion out the leftovers. This treat reheats very well, so freeze some for up to six months or refrigerate for up to a week.
  3.  Prepare the Greek Freak Salad with Halibut and enjoy.
  4. Clean up the kitchen.

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 your slow cooker and prepare the Tomatillo Pork Green Chili, 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.
  3. Prepare the Paolina Pasta with Zuchinni-ccini and enjoy. Portion out any leftovers.
  4. Clean up the kitchen and polish your sink.

In finishing session:

  1. Portion out the Tomatillo Pork Green Chili and refrigerate for up to 1 week or freeze for up to 6 months. If you’d like, prepare the optional scrambled eggs and garnish with avocado for eat a portion for breakfast today.
  2. Prepare the Crab Shrimp Cakes and Pear Apple Chutney. Enjoy this delicious dish and refrigerate any leftovers (not likely) for up to 1 week. These cakes are much better eaten when cooked to keep the crunch, but can be reheated also.
  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!

Paleo Crab and Artichoke Dip

Notes: I was at Nick’s house a few years back for the Crossfit Games and Nick came up with this super yummy recipe. It is a wonderful dish to bring to a party or just to eat at home. It freezes and reheats really well, so make up a batch today and enjoy!

Beef Bourguignon

Notes: This wonderful slow cooker dish is packed with flavor. Be sure to read through the notes at the bottom of the recipe for your options on this one. It calls for red wine and/or beef stock, so be sure to make your decision on which route to go before heading to the grocery store.

Greek Freak Salad with Halibut

Notes: This amazing Greek salad is a well balanced 5 block meal. If you want to make a larger portion size to feed more people, just change to 1 listed below the recipe name on your customizable grocery list to a 2, 3 or whatever you would and it will increase the ingredient amounts for you.

Tomatillo Pork Green Chile

Notes: A great option for a different kind of breakfast meat, this slow cooker selection is a great way to start your day. On the recipe, the eggs and avocado are listed as optional ingredients to prepare as shown in this picture.

Paolina Pasta with Zuchinni-ccini

Notes: This creative and tasty option was showcased on Sacramento’s Fox 40 news a few weeks back. Nick did an awesome job of making this balanced 6 block meal and the news anchors were very impressed. Check out the clip here if you missed it. The use of a mandoline is the key to the perfect noodle, but it is still doable without.

Shrimp Crab Cakes with Pear Apple Chutney

Notes:  I can’t believe that none of our testers have chosen this meal as an option yet, so I had to throw it into the mix for this week. Paired with the Pear Apple Chutney (also added to the recipe compilation and grocery list) it is a sure to please the taste-buds. Make sure you double and triple squeeze your crab to get all the juices out for the best results.

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