This week’s meal tester was: Cory King of Mississauga, Ontario, Canada.

Cory runs a blog called Eat Train Gain and he totally crushed this meal plan. Below are some pics, but I’ll also encourage you to follow him on Instagram and Facebook as he has posted many more there.

15.28 Groceries
Paleo Nachos
Peppered Pineapple Short Ribs
Tuscan Grilled Pork Chop
Pork Chile El Nopal

One more huge thanks to Cory. As you can see, he is a Canadian Culinary Ninja! He is leading his family in the journey called healthy living and plans to follow every Meal Plan I post until November, when he goes on a beach vacation. I’ll post a pic of him shirtless at that time 😉

We all look for chances to repeat or re-do things we may not have done so well in life. Weather it be a WOD or today’s repeat meal plan, we all have room for improvement. If you did this meal plan back in February,  try it again and see how much easier it is for you to prepare. If this will be your first attempt, take a stab at it again later in the year and I promise you, you’ll be amazed by how much better you’ll be the second time around.

As myself and all the Paleo Ninja volunteers are about to embark on the PaleoNick booth at this years Crossfit Games, I can only hope that each day, as we repeat the work from the previous day, our skills and knowledge will become better and we can all help the spectators and staff…..”Keep It Paleo!”

Your Pal,

Sister Katie


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $191.90 CAN
Warehouse store (Costco or Sam’s): $165.00 CAN

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 15.1 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 Pork Chile El Nopal, place it in the slow cooker, on a sheet pan in case it overflows, and cook in your garage overnight.
  2. Prepare the Pineapple Chicken with Broccoli and eat a portion to fuel your prep session. Package up the remaining portions and refrigerate for up to a week or freeze for up to 6 months.
  3. Prepare the Tom Kha Gai Coconut soup. Store this in deli containers and refrigerate for up to a week or freeze for up to 6 months. This one is so simple and gets better with time.
  4. Clean up the kitchen, pour yourself a cup of tea, and sleep in a cool, dark room because tomorrow’s a big day! Actually, they’re all big days. Think about it.

In cooking session two: 

  1. Portion out your Pork Chile El Nopal. You should get 8+ 3-block portions. If you don’t have deli containers, get some from your local deli. Refrigerate for up to one week or freeze for up to 6 months.
  2. Clean out the crock of your slow cooker and load it up with the Peppered Pineapple Short Ribs. Place in your garage on a sheet pan and cook overnight.
  3. Prepare the Paleo Nachos and eat some right away. Then portion out the rest and save for later. The chips for this are best stored at room temperature and can be brought back to life by a quick heat up in the oven.
  4. Prepare the Tuscan Grilled Pork Chop. Be sure to read my notes below and deal with the tomato salad accordingly.
  5. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Portion and refrigerate/freeze the Peppered Pineapple Short Ribs.
  2. Blitz up the Banana Choco-damia Chiller and sip it slowly as to not get a cold headache.
  3. While your “Chillin” with your smoothie, clean up the kitchen and sit back and marvel at the fridge/freezer full of amazing food you’ve just created. You are a Culinary Ninja who is ready to tackle life with energy, clarity, and confidence. Be sure to tell your friends about!

Pork Chile El Nopal

Notes: This is a great make-ahead meal. Seasoning with salt and garnishing at the time of consumption will take this one over the top. Avocado, fresh cilantro, and lime are all welcome condiments.

Tuscan Grilled Pork Chops with Parsnip Puree

Notes: Who doesn’t love a good pork chop? The tomato topping on this one is epic, but I recommend mixing it up just as you are going to eat it. Once it sits, the basil breaks down and the salt does a number on the tomatoes. Keep things fresh in order to get the most out of this one.

Tom Kai Gai – Chicken Coconut Soup

Notes: This is an amazingly simple soup. While it’s high on fat, you can sub some of the coconut milk for chicken stock. This makes a good starter for dinner and was Cory’s (the meal tester) favorite meal of all. Make some Tom Kha Gai and prove that you talk Thai.

Pineapple Chicken with Broccoli

Notes: One of the best Zone balanced meals on the site. This one comes together quickly, especially if you use a rotisserie chicken.

Paleo Nachos Part Deux

Notes: This is fun food that gives you your nacho fix. I could eat these any day of the week.

Peppered Pineapple Short Ribs

Notes:  While this one costs a bit more, it is well worth the investment. The pineapple does its trick and balances well with the black pepper. I serve mine up with a spoonful of Sambal and look forward to this meal every time.

SFH Banana Choco-damia Chiller

Notes:  This is a fun little bonus number that Cory picked out. Super tasty and, again, doesn’t seem right because it’s so good!

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