The meal plan tester for this week is: Vera and her daughter from Belgium. Vera lived in the States for 13 years and just recently moved back home to Belgium. She works at an organic vegetable farm. Vera based her recipe selections on the fact that she could get most of her items from the farm she works at.

Vera has been Crossfitting since 2012. She has a Level 1, CF Kids and Weightlifting Certs.

Here are a few pics from Vera’s experience:

Ingredients for the Cabbage Wraps
Cabbage Wraps before cooking
Bacon Wrapped Butternut Pucks
Albondigas – Mexican Meatball Soup
The Ingredients Vera used for the Paleo Green Monster

Vera did an awesome job with this weeks meal plan! She had to make some substitutions due to specific veggies being out of season and her choices were awesome. Thank you Vera for taking the time to make these selections for all of us to try!

From Nick:

I think you’ll all agree that Vera did an amazing job. From meal selection to beautiful presentation and amazing pictures, I really appreciate her work. Vera, thank you for taking time to help us out. I hope that I can visit Belgium soon and we can cook some veggies together!

I just finished a whirlwind tour of California. I was up north at Prarie Creek Redwoods State Park for a quick vacation and then flew south to deliver our first batch of Ice Age Meals featuring the new packaging. I also hit up a Taylor Swift concert at Staples Center with my buddy Robert. It was an adventure no doubt. I got a lot of “windshield time” to think about my life, where I’ve been and where I’m going. I am currently on day 11 of strict Paleo and I’ll be switching to Paleo/Zone this Sunday.

Having just come off of The CrossFit Games experience, I went nearly 4 months without focusing on my diet or exercising much. I am ready to get back in the game and cleaning up my eating is the first step. Please follow along as I share the details of this process. Using a meal plan like the one is this article is a great way to stay on track. I’ll leave you with on of my favorite quotes regarding leadership…

“A good example has twice the value of good advice.” – Unknown

“Keep It Paleo!” my friends.

Your Pal,

Paleo Nick

With @jessiesmassie, “The Jo!” and “The Bro!” in the Redwoods


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $152.00
Warehouse store (Costco or Sam’s): $135.00

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 15.9 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 the Butternut Squash for both the Albondigas and Bacon Wrapped Butternut Pucks. Instructions on how to roast the squash can be found in the articles section.
  2. Prepare your Albondigas, starting with the meatballs. Once you’ve cooked the meatballs, place the ingredients into 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 Massie Mayo in order to make the sauce for the Bacon Wrapped Butternut Pucks.
  4. Prepare the Bacon Wrapped Butternut Pucks. Enjoy a few of these beauties. Refrigerate or freeze any leftovers.
  5. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Albondigas and refrigerate or freeze. Clean out the your slow cooker and load it up with the Cabbage Wraps. Place in your garage, on a foil lined sheet pan, and cook overnight.
  2. Prepare the Paleo Chicken and Shrimp Rolls. This recipe can be a bit tricky, so be sure to watch the video first to get a visual on how to prepare these. Once you have them cooked enjoy a portion to fuel the last step in today’s cooking session. Refrigerate or freeze any leftovers.
  3. Prep the veggies for your Paleo Green Monster and prepare this recipe.  Portion out the servings and refrigerate for a week or freeze for up to 6 months.
  4. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Portion out the Cabbage Wraps and clean out your slow cooker. Properly store your meals in the refrigerator or freezer.
  2. Prepare the Asparagus and Mushroom Almondine. Refrigerate or freeze the portions.
  3. Sit back and take it all in. Your Paleo Bank Account is stocked and  now you are a Culinary Ninja who is ready to tackle life with energy, clarity, and confidence. Be sure to tell your friends about!

Albondigas – Mexican Meatball Soup

Notes: Vera really enjoyed this soup and added some nettle leaf into the recipe also. Be sure to brown the meatballs before adding them to your slow cooker.

Bacon Wrapped Butternut Pucks

Notes: Vera really liked this dish!  Be sure to whip up a batch of Massie Mayo for this recipe. The pucks are amazing by themselves, but even better with the recommended aioli.

Scallion Thai’d Chiang Mai Cabbage Wraps

Notes:  While this recipe can be a little time consuming, the flavor really makes up for it. If you don’t care too much for spice, you may just want to use 1 Thai chiles or leave them out all together. Be sure to blanch your cabbage leaves and scallions used to tie them together before putting together the wraps. The next recipe also calls for blanched asparagus, so you can do those at the same time in order to save a step later. Vera noticed that after a few days in the fridge the juice got clumpy and didn’t look very appetizing. I made this meal a couple months ago and thought the same thing. It may be best to eat this meal in the first few days of preparing it.

Paleo Chicken and Shrimp Rolls

Notes: I highly recommend watching the video on this recipe to get an accurate idea of how to pound and roll the chicken breasts. The asparagus needs to be blanched, so don’t forget this step. You can do this while blanching your cabbage leaves for the above recipe.

Paleo Green Monster

Notes: This recipe is a great mixture of veggies to go along with any high protein meal. Vera used a variety of other vegetables such as; Lacinato kale (black kale),Green kale, green beans, broccoli, chicory sugar loaf and yellow zucchini, because a large amount of the ingredients were out of season and she had a hard time locating them.

Asparagus and Mushroom Almodine

Notes: This is another great side dish recipe to go along with any protein. You can always use olive oil instead of the coconut oil if you’d like. Whip up a batch and Enjoy!

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