The meal plan tester for this week is: Rob and Shannon Cadieux, whom just moved cities from Kingston to Ottawa, Ontario. Shannon is a Registered Nurse, and Rob is employed with the Canadian Military.
“We loved the meal plans, and signed up for Paleo Nick last year, as we needed quick and easy meals to prepare for work nights. We have been practicing Paleo and eating real food for the past 3 years, and I love lifting heavy stuff. We have started building a garage gym which we have named Battle Grounds, since we moved cities. We have two German Shepherds that are very much our fur kids. We were very excited to do this menu testing, and would love to participate again!” Shannon says.
Shannon reduced some of the ingredient amounts to cook for 2 on this weeks plan. She still stocked away a handful of meals and had leftovers in the refrigerator for her and Rob all week.
Here are a few pics from Rob and Shannon’s experience:
Shannon and Rob did a knock out job with this weeks meal plan choices. Shannon you did a great job of following the guidelines of being a stand out tester and I really appreciate that. Thank you for your time and effort in this adventure of life we call cooking. Your Ninja skills showed, along with your heart for preparing great tasting, healthy food. Keep up the good work!!
Very nice work, Rob and Shannon! The pictures are great and definitely display your prowess and Culinary Ninjas. Thank you for working well with Katie and for turning out a great selection of meals with amazing presentation. I hope that you continue your garage gym and that “Battle Grounds” becomes our satellite test kitchen to the north… Keep up the good work and…
“Keep It Paleo!”
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $182.00
Warehouse store (Costco or Sam’s): $155.00
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 15.36 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 the SW Chicken and load it in your slow cooker. Place the slow cooker onto a foil lined sheet pan and place the pan in the garage(or on your kitchen counter) and allow to cook overnight.
- Prepare your Sesame Orange Peel Chicken. Enjoy a portion as a meal today. Portion out any leftovers and refrigerate or freeze.
- Prepare the marinade for your Greek Freak Skewers and slice the meat to get it marinading over night. If your feeling good about slicing meat at this point, cut the cubes for your Pork Chili California, which will go in the slow cooker tomorrow.
- Clean up the kitchen and pat yourself on the back for a day well done.
In cooking session two:
- Portion out the SW Chicken and refrigerate or freeze. Clean out the your slow cooker and load it up with the Pork Chili California. Place in your garage, on a foil lined sheet pan, and cook overnight.
- Prepare the Meatloaf and get it cooking. While they are going, mix up your Paleo Pomodoro Sauce.
- Prep the veggies for your Greek Freak Skewers and the Greek Freak Cucumber Salad. Remember to add the avocado only as you will be eating the salad for maximum taste.
- Get the grill preheating and load up the bamboo sticks with the steak, chicken and shrimp with veggies. Once it is nice and hot, grill off your skewers.
- Now you will have the choice of having either meat and salad or meatloaf as a meal today. Portion out all the leftover servings and refrigerate for a week or freeze for up to 6 months.
- Clean up the kitchen and polish up that sink!
In finishing session:
- Portion out the Pork Chili California and clean out your slow cooker. Properly store your meals in the refrigerator or freezer.
- Prepare the Dilly Chili Salmon and enjoy some. Refrigerate or freeze any remaining portions.
- 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 PaleoNick.com!
Notes: “Easy prep. Made with whole chicken. This was fall of the bone delicious. Full of flavor. Packed up for easy protein for the week.” Shannon said. You can choose to make this dish with chicken breast instead of the whole chicken also.
Notes: This Chinese inspired dish is loaded with veggies and packed with flavor. In the past, a few of the testers have commented on the actual orange peels being chewy in this recipe. You can also try it with just the zest of the oranges if you’d like.
Notes: Shannon got 6 servings from this meal and packaged up 4 for her Paleo Bank Account. She had one serving as breakfast one day. Great idea Shannon!! You could even throw and egg on top and make it even more breakfast worthy. Shannon stated “It’s was a very good and earthy dish.”
Notes: These were amazing! Great for a go-to protein through the day. The salad was a great flavor compliment to the Steak, we served with it goat cheese instead of the optional feta” Shannon said.
Notes: This little salad is loaded with crunch and flavor and compliments the Skewers above wonderfully. I would recommend only adding the avocado as you are serving/eating this salad for maximum taste potential. My husband makes this all the time, but usually just leaves the avocado out all together.
Notes: This one was a family favorite for Shannon and Rob. Shannon says ” It was easy to make. We made it with 2 pounds grass fed beef and 1 pound of Hot Italian Sausage and made 3 medium size loafs. Sauce was excellent as well.” The Pomodoro Sauce to accompany the meatloaf is also listed on the recipe compilation and grocery list for this weeks meal plan. Shannon also made the mayo to use as a suggested garnish. The recipe calls for 8lbs of beef and 4lbs of sausage. If you’d like to make a smaller batch, like Shannon, just change the “1” below the heading on the spreadsheet (the second tab on the grocery list) to “.5” or even “.25” and the grocery list ingredients will be updated for you.
Notes: This great recipe is new to the meal plan selections and SO easy. Shannon said ” It was very tasty, simple and easy to make.” Be sure to take the time to remove all the bones from your salmon filet before cooking. You have the option in this recipe to either roast or grill the fish.