Sorry, no tester this week. I managed to come up with 6 great recipe choices regardless. Take the time to try this weeks plan out. You won’t be disappointed.

From Nick:

It’s a bummer we didn’t have a meal plan tester this week, but Katie did a great job putting a plan together for you. I highly recommend the seafood molcajete. It is one of our recent recipes, it is squash season, and it is bursting with flavor. I used shrimp and scallops, but you can essentially use any protein you’d like.

I had a presentation at CrossFit Media HQ yesterday and met some amazing people. I got to hang out with some old friends and made a handful of new ones. We worked out, we talked nutrition and we chef’d it up in Culinary Ninja fashion. At the end of my trip, I traveled to Gilroy to hang out with one of my favorite couples on the planet, Meg and Wes Piatt. They own Coast Range CrossFit and they have developed an amazing community. I look forward to spending time with them again in a few weeks at Power Monkey Camp 4.0…

I hope you guys have a great day and that you put today’s meal plan to good use. There are 15 weeks left in the year and we plan to finish strong. I hope your plans are similar…

“Keep It Paleo!”

Your Pal,

Paleo Nick


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $205.00
Warehouse store (Costco or Sam’s): $168.00

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 want to make a double portion of the salad to feed your friends, change the “1” below the Asian Chicken Toss-Up to a “2” and it will double the listed ingredients for you.
  3. Click back to the tab that says “Meal Plan 15.37 Grocery List” and your quantities will be updated.
  4. Print out the grocery list from the first tab only.
  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 Brisket with Raisin Sauce, place it in 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 Chipotle Chultas con Hongos – Pork Chops with Mushrooms and enjoy a portion. Package up the leftovers and refrigerate for up to 1 week, or freeze for up to 6 months.
  3. Prep the veggies, chicken and dressing for the Asian Chicken Toss-Up with Creamy Ginger Vinaigrette. We will throw this salad together tomorrow as a meal.
  4. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Brisket and blitz your raisin sauce. Refrigerate or freeze your portions. Clean out the your slow cooker and load it up with the Cinnamon Infused Short Ribs with Butternut Squash. Place in your garage, on a foil lined sheet pan, and cook overnight.
  2. Go ahead and mix your Asian Salad together and eat a portion to fuel the rest of today’s cooking steps.
  3. Prepare the Chicken Curry over Sweet Potato. Once everything is finished, portion out this meal and refrigerate or freeze.
  4. Mix up some Massie Mayo to garnish your short ribs and the molcajete we will be making tomorrow.
  5. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Portion out the Short Ribs and clean out your slow cooker. Properly store your meals in the refrigerator or freezer.
  2. Prepare the Acorn Squash Molcajete with Shrimp and Scallops. I believe this dish is best eaten immediately after cooking, so enjoy what you’ve just created.
  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!

Beef Brisket with Raisin Sauce

Notes: I went ahead and gave this recipe a shot over the weekend. I have heard for every person who has tested it that it is fabulous, so I attempted to give it a try.My husband seared off the meat while I prepped the onions and garlic. The prep time was less than 15min as we worked together. We put it in the slow cooker before bed and set it on low for the 10-12 hours suggested. My husband got up first the next morning and decided to finish it up before I got out of bed. He did not read through the preparation instructions and instead of removing the brisket for slicing and blitzing the remaining ingredients for the sauce, he just shredded all of the brisket in the slow cooker. I was totally bummed out when I awoke to discover this. We went ahead and tried to separate all of the brisket from the raisins and garlic and still make the sauce, but I am not sure how well it worked compared to what it is intended to be. The flavor was still amazing, but now I want to try again and complete it the suggested way to see if there is any difference.

Chipotle Chuletas con Hungos – Pork Chops with Mushrooms

Notes: I chose this recipe because it has yet to be an option for these meal plans. The flavor combination makes my mouth water. Give it a try and feel free to let me know how it turns out

Asian Chicken Toss-Up with Creamy Vinaigrette

Notes: This recipe is a great quick lunch or dinner idea. Prep your veggies and chicken, and mix up the dressing for a fast throw together meal. You could take it to work for lunch or even to the gym for a fast recovery meal after a WOD. Any way you do it, you’re sure to be satisfied with the great flavor and large veggie content.

Cinnamon Infused Short Ribs with Butternut Squash

Notes: This slow cooker recipe is a great start to the fall weather upon us. Beef ribs and cinnamon with veggies and squash melding together for hours, come together with a burst of flavor, sure to please any “home cooked meal” cravings you may have.

Chicken Curry over Sweet Potato

Notes: This is one of my absolute favorite Thai inspired dishes on the site. The taste is fabulous and it is a rather simple and quick dish. Be sure to start your potatoes roasting while you mix up the rest of the dish. I usually skip the optional Sambal garnish, but that’s just my taste. I like a little spice, but not too much, that I can’t enjoy all the other flavors.

Acorn Squash Molcajete with Shrimp and Scallops

Notes: The first time I ever tried Molcajete was while Nick lived in Basalt, CO. They had this great little Mexican restaurant near their home and we always ate a meal at whenever we came to town to visit. I have yet to try this recipe, so I figured why not add it to this weeks meal plan. I am eager to give it a shot and I hope you do the same. Be sure to get the squash roasting while you mix together the other ingredients for great time management.

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