Strong and steadfast are words that describe the type of person who is dedicated to eating clean. Eating this way on a consistent basis is the hardest thing you’ll ever do. Good thing we have this week’s meal plan to keep us on track.
This week’s meal tester was: Tim McCollough of Max Oxygen CrossFit in Ames, Iowa.
My man, Tim McCollough volunteered his time and effort to knocking out 6 of my recipes while documenting the whole process. Now, Tim has a freezer full of food and is ready to tackle life. He chose an amazing array of meals that I’m sure you’ll enjoy if you follow suit.
This week’s plan yields:
- 12 – 5 block portions of Pastel de Papa
- 12 – 3 block portions of Slow Cooker Chicken Paisano’s
- 8 – 4 block portions of Slow Cooker Pork Chile California
- 11 – 4 block portions of Eggless Turkey Scramble
- 2 – 5 block portions of Caveman Cobb with Pan Seared Tenderloin
- 1 – 2 block portion Tuna Crunch Bowl
That’s over 40 portions!
There’s a lot of exciting stuff going on for me. I hope that you are living a life of excitement as well. While it’s not all fun all of the time, when I step back and take a look at my life, I feel blessed.
I hope you guys have a great week and that you use these meal plans. We put a ton of work into them each week in an attempt to make eating clean as easy as possible. And, while I said at the beginning that eating this way consistently is the hardest thing you’ll ever do. I’ll also say this. It is one of the most rewarding things you’ll ever do. So, be like Tim. Throw down, stock that Paleo Bank account and each night as you lay your head on the pillow with pride knowing that you’ve done your best to…
“Keep It Paleo!”
(Blessed to have an awesome Mom (AKA Paleo Pam). The kind of woman who is to be praised at the city gate…)
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $189.00
Warehouse store (Costco or Sam’s): $161.00
Average Portion Cost: $3.74
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:
- Simmer your dried Chile California and sear off your pork for the Pork Chile California. Puree the chiles and place the puree in your slow cooker with your caramelize pork. Set the slow cooker in the garage and cook on low for 10-12 hours.
- Hard boil your eggs for the Pastel de Papa and Caveman Cobb. Roast off your beets for the Caveman Cobb. Roast or boil the sweet potatoes for the Pastel de Papa. While they are cooking, whip up the Honey Pepper Vinaigrette and store it in a squeeze bottle.
- Whip up your Tuna Crunch bowl, including a batch of Massie Mayo if you don’t have any on hand.
- Chop the veggies that you’ll use to serve your Pork Chile California on. You can cook these now, or sauté them up each time you eat a portion of the pork.
- Cool hard boiled eggs immediately after done. Cool beets in refrigerator. Puree sweet potatoes and store in fridge until tomorrow. Make sure the sweets are well sealed so they do not discolor.
In cooking session two:
- Portion out your Pork Chile California. I use this as a protein and pair it up with veggies each time I thaw one out. I have included the veggies for one, 4 block portion in the recipe, so take this into consideration. Each time you eat one, sauté up some veggies and have them as a bed for the saucy pork.
- Clean out the crock of your slow cooker and load it up with the Paleo Chicken Paisano’s. Set it up in your garage and cook on low for 10-12 hours.
- Prepare the meat mixture for the Pastel de Papa, then assemble with your sweet potato puree and refrigerate or freeze.
- Sear off the tenderloin for your salad. Peel and chop your chilled beets, quarter your hard boiled eggs, and prepare the rest of the ingredients for the Caveman Cobb Salad. It works best to keep these ingredients separate and assemble when you are going to eat.
- Clean up the kitchen and polish up that sink!
In finishing session:
- Portion and refrigerate/freeze the Slow Cooker Chicken Paisano’s.
- Cook the Eggless Turkey Scramble, portion out and refrigerate/freeze.
- Clean 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 is a quick little number that works best for eating at the time you make it. You can make it ahead of time, but the radishes and celery will release water. Either way, it is tasty and filling and will keep you in the Zone. You’ll need to make Massie Mayo if you don’t have any. The recipe for this is included in the recipe compilation.
Notes: This is my favorite make-ahead meal of all time. If 5 blocks is too big for you, then split it into smaller portions using 16oz delis. Don’t skip out on this one.
Notes: This is a great breakfast option that does not include eggs. It is short on carbs, however, so be sure to eat with some fruit in order to stay in the Zone.
Notes: World’s Greatest Slow Cooker Meal? I think so! However, watch out for the heat on this one. The cherry peppers and pepperoncini’s can pack a punch, so be careful. The broth to this one is known as “fire water”.
Caveman Cobb with Honey Pepper Vinaigrette
Notes: I love this salad! Keep the ingredients separate until the time of consumption and you’ll have the most success. You can always sub a different cut of meat if tenderloin is a little rich for your blood.
Notes: This one is super tasty. It gives you some exposure to working with dried chiles and makes an amazing protein preparation. As I mentioned above, I portion this one out with just meat and sauce and then sauté up veggies to serve it over at the time of consumption. If you are eating on the go, then pair it up with some fruit for a Zone balanced meal.