The meal plan tester for this week is: Dale Spieker and the 94A Crew from the Henderson Fire Department. Dale has been a Fire Fighter/Paramedic with HFD since 2008. He is also Paleo Nick’s brother-in-law and my husband. He was kind enough to take on this weeks meal plan to fill in an empty spot for me and I greatly appreciate it!

Dale has been doing Crossfit since 2010. He has his Level 1 and Weight Lifting Certs and coaches on day per week at SinCity South here in Henderson. Dale has encouraged his entire crew at the fire station to jump on the Crossfit train and has equipped the station with everything they need to be successful.

Here are a few pics from Dale’s experience:

Ingredients for the Pork & Peach Skewers
Skewers on the grill
Butternut Squash Lasagna
Beef Stew with Green Chiles and Yams
Crew 94A sitting down for the Beef Stew dinner

Thank you Crew 94A for doing a great job at putting these meals together! Eating healthy and working out as a crew has to be a very rewarding task. We appreciate your hard work and dedication to keeping us safe!

From Nick:

Dale and the 94A crew did a great job. My only critique would be that they didn’t wipe the rim on the picture of the Beef Stew! Such a simple step that would have taken that picture from a 9.5 to a 10.0… But seriously, thanks Dale and crew for stepping up to the plate, literally.

My week has been busy as you can see from this being posted two days later than normal. I was in Tennessee doing an epic cooking session for Redfoo’s 40th birthday party. The Other Paleo Nick, Arantxa and I served breakfast, lunch and dinner for 45 people over the course of 4 days. Most of them were “carb conscious” and several of them on the Ketogenic Diet, so their habits were right in line with our cooking. It was grind, but we got the job done and it is nice to be home.

I hope you have a great Labor Day weekend and find time to relax with your friends and family. And, when faced with the choice to “Keep It Paleo!” or not, you make like D-Speaks and Crew 94A and…

“Keep It Paleo!”

Your Pal,

Paleo Nick

With The Other Paleo Nick and A. Kovis on a late night stroll in downtown Nashville


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $165.00
Warehouse store (Costco or Sam’s): $148.00

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 pork and want  extra portions, you’d change the “1” below BBQed Pork and Peach Skewers to a “2” and the grocery quantities will be updated.
  3. Click back to the tab that says “Meal Plan 15.35 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 Stew with Green Chiles and Yams, 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.
  2. Prepare the Butternut Squash Lasagna and enjoy this meal today. Package up any leftovers and refrigerate for up to one week for freeze for up to six months.
  3. Prepare the chicken for the Chicken Paisano’s which will go into the slow cooker tomorrow.
  4. Prep the pork and marinade for the Pork and Peach Skewers and allow them to marinade overnight.
  5. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Beef Stew and refrigerate or freeze. Clean out the your slow cooker and load it up with the Chicken Paisano’s. Place it in your garage, on a foil lined sheet pan, and cook overnight.
  2. Prepare the Barbecued Pork and Peach Skewers. Once you have them cooked enjoy a portion to fuel the last step in today’s cooking session. Refrigerate or freeze any leftovers.
  3. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Prepare the Rosemary Garlic Roasted Sweet Potatoes to go along with your Chicken Paisano’s.
  2. While they are cooking, portion out the Chicken Paisano’s and clean out your slow cooker. Load the slow cooker with the Apple and Raisin Country Style Ribs and get that going for the day.
  3. Enjoy a portion of the Chicken Paisano’s with the Sweet Potatoes as a meal. Portion out the leftovers and refrigerate or freeze.
  4. Once the Ribs are done cooking, portion out your meals and refrigerate or freeze.
  5. 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!

Beef Stew with Green Chiles and Yams

Notes: This quick and easy slow cooker recipe is a great option for any day of the week. Hatch green chiles are in season right now and Dale decided to use freshly roasted hot ones in his recipe.

Chicken Paisano’s

Notes: Be sure to check out the article and video for this recipe. The article gives you the links to fabricating a whole chicken and how to make the herb and garlic roasted chicken as an option in this recipe. Dale decided to use chicken breasts to save time on the day he prepared this, but due to 4 back to back calls at the fire station, his version turned out a bit dry in the end. Pair this with the Rosemary Garlic Roasted Sweet Potatoes for a little extra flavor (recipe link below).

Rosemary Garlic Roasted Sweet Potatoes

Notes:  While these babies are a great pairing to the above Chicken Paisano’s recipe, they can be enjoyed with any meal or as a quick and easy snack on their own. I love the smell that fills the house when making these tasty treats!!

Butternut Squash Lasagna

Notes: This recipe is THE BOMB!!! If you haven’t made it yet, I hope this weeks meal plan convinces you to give it a go. Thinly slicing the squash can be tricky if you don’t own a mandaline, but either way, your taste-buds will be happy. Adding a little Massie Mayo as a garnish is also a great option.

Apple Raisin Country Style Ribs

Notes: Dale chose to go with 3 slow cooker recipes this week, due to the ease of prepping them in the morning and having dinner ready each night at the fire station. This sweet and savory option was a fabulous option and just in the beginning of the fall weather. If you don’t have any Super Radical Rib Rub on hand, the recipe can be found in our articles section or as specified in the ingredient list on this recipe, you can just use salt and pepper.

BBQ Pork & Peach Skewers

Notes: This delicious recipe is new to the website and the meal plans. Dale and the crew enjoyed it so much they have made it again since they tested it. Dale said the sweetness of the peaches once grilled is “out of this world good.”

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