I love this week’s meal plan and I hope that you will to. It is the simplest one so far this year and it includes chocolate chunk cookies. What’s not to like about that? We’ve got brisket, rosemary sweet potatoes, super tender chicken, Cod Piccata, and much more. I’ll encourage you to sign up and I’m giving away a free month, so you have no excuse. If you do, I’ll also encourage you to read the notes I post below each picture in the member content area. This area allows to communicate some of the things we experience in the recipe testing and to share tips and tricks that will make your life easier!
This week’s meal testers were my sister and brother-in-law: Katie and Dale Spieker of Henderson, NV
This week’s plan yields:
- 12 – 3 Southwest Slow Cooker Chicken
- 3 Dozen Chocolate Chunk Cookies
- 16 Blocks of Rosemary Roasted Sweet Potatoes
- 4 – 3 Block Portions of Paleo Cod Piccata
- 5 – 3 Block Portions of Pork Tenderloin Florenza
- 12 – 4 Block portions of Beef Brisket with Balsamic Raisin BBQ Sauce
That’s over 30 portions plus 3 dozen cookies!
We now have a schedule for the meal plan tester volunteers and will be emailing you all tomorrow with your date and expectations, so if you’ve volunteered, please watch for that.
It’s been a busy week for me. I was in Europe with limited internet access. While I wanted to post this yesterday, I was unable to do so until now. Thank you for your patience 🙂
“Keep It Paleo!”
(This was my mug shot at immigration yesterday…)
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $125.00
Warehouse store (Costco or Sam’s): $105.00
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 (OVEN SESSION):
- Prepare the Beef Brisket with Balsamic Raisin BBQ Sauce in your slow cooker, place the slow cooker on a sheet pan and cook this overnight (in your garage if possible so the aroma doesn’t keep you up).
- Mix up and bake off you cookies. Transfer them to a cooling rack.
- While the oven is still hot, prepare the Rosemary Roasted Sweet Potatoes (I recommend a double or triple batch of these because they are like crack and they’ll disappear quickly.
- While the oven is fired up, lay your bacon on a sheet pan and bake it in the oven.
- While all of this baking is happening, chop the veggies for the Southwest Slow Cooker Chicken and store them in the fridge for tomorrow.
In cooking session two (STOVETOP SESSION):
- Package up your cookies in a gallon freezer bag and freeze them. While they are gluten free, they are still full of energy in the form of refined carbs and fat, so eat them sparingly.
- Portion out your brisket and blend up the sauce. Add 1-2oz. of sauce to each brisket portion and then container up the extra sauce, label and freeze. This stuff is awesome for all sorts of things, just don’t forget about it. Wash out the crock of the slow cooker and fill it back up with the Southwest Slow Cooker recipe. Set that baby on a sheet pan and cook it overnight on low.
- Prepare the Pork Tenderloin Florenza and portion it out. You’ll want 3oz. of tenderloin and 1 slice of bacon in each 3 block portion. Divvy up the veggies and make the tomato sauce if you don’t have the PALEOCHEF stuff.
- Throw down the Paleo Cod Piccata, portion it up with some of the rosemary roasted sweet potatoes and refrigerate/freeze.
- Clean up the kitchen and polish up that sink!
In finishing session:
- Portion and refrigerate/freeze the Southwest Slow Cooker Chicken. You can add toms, cilantro and avocado before freezing, or you can have them on hand for adding fresh each time you eat a portion. If you went with the whole chicken option, be sure to watch for little bones as the chicken will be fall apart tender.
- 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!
Notes: This one is awesome. Sear it off if you can, but don’t worry if you don’t want to smoke out the house by doing so. I recommend searing on an outdoor burner. This makes a lot of extra sauce, so container it up, freeze it and serve it with other meats. Portion this one up with some rosemary roasted sweet potatoes for a better PRO-CHO balance.
Notes: This one is ultra tasty and can easily be added to or served over a salad. If you don’t have PALEOCHEF tomato caper sauce, click on the pic above and check out my recipe for a homemade replacement. Be sure to account for these groceries as I have not done so in the shopping list.
Southwest Slow Cooker Chicken
Notes: Make sure to place your slow cooker on a sheet pan when cooking this. I mention above that it is also a good idea to cook this in the garage as I am sometimes unable to sleep with the aroma of food cooking during the night. In testing, we experienced some of the spine bones and other little bones mixed in with the meat. Because this becomes so tender, be mindful of this. If it freaks you out, then simply replace this with a cut up chicken, which will not include the spine, or use boneless skinless chicken breasts, which we did in testing as well with great success.
Chocolate Chunk Cookies
Notes: These are tasty little buggers. Limit yourself to one per day. Watch the video for my take on Paleo Desserts…
Rosemary Roasted Sweet Potatoes
Notes: These things are like crack! You’ll do well to make several batches as you’ll use these for your carbs for the brisket and cod dishes this week. If you don’t want the skins involved, then you can peel them without a problem and yield similar results.
Notes: Super tasty stuff here, guys. You can do this with any white fish, it doesn’t have to be cod. Just do your best to purchase wild fish and save some dough by purchasing fresh/frozen stuff from Costco or Sams.