15.31 is a great plan with some super approachable recipes.
This week’s meal testers are: Andy Wolfe and Michael from Omaha, Nebraska. Andy is an Accountant and Michael is a Pharmacist. These guys grew up together and began working out at the Forged Athlete Gym in Omaha, doing Crossfit workouts.
“After working out hard for a while and still eating horribly, it became clear that nutrition was, in fact, really important. We both decided to jump on the Paleo train and have seen incredible results. It was tough to stay consistent with meal prepping sometimes, so we figured the accountability of signing up to do a meal plan for this site would be good motivation to get and stay consistent,” says Andy.
Here are a few pictures from their experience:
Thank you so much Andy and Michael for taking time to chose the recipes and test this weeks plan! Being held accountable is a great way to push yourself to do something you may fail to do on your own. Finding a partner to help you stick to the plan and achieve your goal is also a great idea. Keep up the good work!
Whew! I made it through The 2015 CrossFit Games experience. While I didn’t pass out from heat exhaustion, the challenge of serving over 20,000 meals in a week has had a lasting impression on me. I dream every night that I am still there, cranking food out from my kitchen tent in Carson. I call it PGSD, or Post Games Stress Disorder.
It is all in good fun and it feels good to be back in the saddle. A huge thanks to Sister Katie for posting the meal plans throughout July, it would have been difficult for me to do that in addition to all that I had going on.
Thank you to Andy and Michael for their work on this week’s meal plan. It looks like they know what they’re doing and are proof positive of the effectiveness of both The Paleo Diet and of meal prep. You guys rock!
Okay. I just wanted to drop a quick line to check in and let you know I am back on the radar. I’ll be posting lots of goodies soon, including my upcoming 2015 Thailand Culinary Adventure. Don’t change the channel, get ready for some righteous content and, as always, do your best to…
“Keep It Paleo!”
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $175.00
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 15.1 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:
- Prepare your Beef Brisket with Raisin Sauce, place it in the slow cooker, on a sheet pan in case it overflows, and cook in your garage overnight.
- Prepare the Bacon Wrapped Shrimp and Jalapeno Poppers 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.
- Prepare the Roasted Rosemary Sweet Potatoes. 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 can be reheated easily or eaten cold.
- 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:
- Portion out your Brisket. 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.
- Clean out the crock of your slow cooker and load it up with the 80 Clove Garlic Chicken. Place in your garage on a sheet pan and cook overnight.
- Prepare the Pork Chops with Apples and Onions along with the Balsamic Braised Red Cabbage and eat some right away. Then portion out the rest and save for later. That is if you have any leftovers.
- Clean up the kitchen and polish up that sink!
In finishing session:
- Portion and refrigerate/freeze the Garlic Chicken.
- Prepare the Honey Walnut Shrimp with Broccoli and have a serving for lunch or dinner. Portion out any left overs and store properly.
- 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 PaleoNick.com!
Notes: This wonderful crock pot recipe calls for Super Radical Rib Rub. You can order some here, or make your own at home with our recipe found under our Ribs and Sweets article. If you are making your own, be sure to add the ingredients to your grocery list.
This recipe has been raved about by almost all that have tested it. The raisin sauce just may become a new staple for you, as it has for many. I just so happen to have recently stocked my freezer with 1/2 of a grass-fed cow and am eager to dig out the brisket and give this a try.
Notes: These little babies are sent straight from heaven! The only way you won’t like these are if you are allergic to shell fish. If that’s the case, give them a shot without the shrimp. There are a few optional garnished to go along with this recipe, so check it out before you head off to the grocery store and be sure to add any additional ingredients you may need for your list. Massie Mayo has been added to the recipe compilation this week for this recipe specifically. If you already have some on hand or don’t plan to use the mayo as a garnish, be sure to change the 1 to 0 to delete the mayo ingredients.
Notes: If you haven’t tried this great side dish recipe yet, prepared yourself to be overwhelmed by the amazing smell of rosemary and garlic to be wafting from your oven. Be sure to follow the preparation instructions and turn your oven up to 400 for the second half of the baking time for the optimal taste.
Notes: This recipe has a list of optional additions include rosemary, bay leaves, cinnamon sticks, cloves, allspice and chipotle in adobo. Again, check out the recipe and decide what, if any, you’d like to try, and add these ingredients to your grocery list. This week’s tester decided to use breasts and thighs instead of whole chickens. You may also want to consider buying peeled garlic if available or check out our quick tip video from Nick on how to peel a clove of garlic in 30 seconds to get those garlic cloves peeled as efficiently as possible.
Notes: This recipe is loaded with an explosion of flavor. Paired with the Balsamic Braised Red Cabbage, which is also on the provided recipe compilation, it is sure to satisfy the taste-buds! Be sure to heat your pan extra hot to reach the desired carmalization of both the pork chops and the apples and onions. You may want to crack a window or use your hood fan to avoid the definite possibility of setting off your smoke alarm.
Notes: Sorry for the repeat on this recipe from last week, but it is so good that I am sure you won’t mind making it again. Be sure to blanch and shock your broccoli before starting to prepare this dish. This weeks tester substituted the walnuts for pecans. Give this a shot if you’d like to change it up from last week.