This weeks tester is: Mark and his girlfriend, from Branford, Connecticut. Mark is originally from North Carolina and his girlfriend is from Rhode Island. They both moved to CT for school and attend Yale University. When not in class, they enjoy hunting, fishing, spending time at the beach and watching movies at home. They both workout at Branford Crossfit. Mark has been doing CF for about 4 years now and his girlfriend has started 4 months ago.

“Eating clean is tough; we don’t strictly adhere to Paleo or Zone, but just try eating as cleanly as possible, and have used Nick’s recipes on the Crossfit Youtube site many times”  Mark says.

Here are a few pictures from our experience:

Bacon Wrapped Chicken Finger prep
Apple Raisin Country Style Ribs ready to cook
Mixing up the Chocolate Chunk Cookies
Shrimp Scampi ready to eat and looking delicious
Prosciutto and Apple Crusted Salmon with Whittled Asparagus
Chipotle Chili in the stock pot

A big “Thank you” to Mark and his better half for taking time out of their busy college schedules to test these recipes for us this week! You both did a great job!

From Nick:

Great job to Mark and “his girlfriend”!!! I wonder if she has a name?

I love the meal selections and the pictures are top notch! This goes to prove that even busy students can find time to plan out their week and get radical on some healthy, balanced meal prep. I love seeing this kind of stuff and I don’t know how you could select a better group of meals. Thank you guys for taking time to help out, I really appreciate it!

I hope guys are working hard through fall and that you finish 2015 strongly! We have only 9 weeks left in the year, which is CRAZY!!!

We’ve got some fresh stuff brewing for 2016, so I hope you’ll stay tuned and that at every opportunity, you…

“Keep It Paleo!”

Your Pal,

Paleo Nick

The Paleo Nick Crew at the Santa Cruz Affiliate Challenge last weekend. Notice “The Jo!” and “The Bro!” off to the left


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $180.00
Warehouse store (Costco or Sam’s): $153.00

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 batch of the Cookies because you want to freeze some,  change the “1” below the Cookies to a “2” and it will double the listed ingredients for you.
  3. Click back to the tab that says “Meal Plan 15.43 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 Apple Raisin Country Style Ribs and place in your slow cooker, set the slow cooker on a foil lined sheet pan, and place it in the garage to cook overnight.
  2. Prepare the Bacon Wrapped Chicken Fingers. You will need to make your Massie Mayo now also if you will be using this as a garnish. You most likely won’t have any leftovers on this delicious meal, but if you do, store in your refrigerator for up to one week.
  3. Prepare the Chocolate Chunk Cookies. Store these properly and eat with in a week or freeze for up to 6 months.
  4. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Apple Ribs and refrigerate up to one week or freeze for up to six months.
  2. Prepare the Shrimp Scampi with Spinach and Cherry Tomatoes. Eat a portion and properly store any leftovers.
  3. Prepare the Chipotle Bison Chili with Butternut Squash. Portion out appropriately and store for 1 week in the refrigerator or freeze some portions for up to six months.
  4. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Prepare the Prosciutto and Apple Crusted Salmon with Whittled Asparagus. Enjoy this meal.
  2. 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!

Apple Raisin Country Style Ribs

Notes: This recipe is a great fall selection loaded with apples and onions. The meat should fall from the bone after the slow cooking process. With only 7 ingredients, you can throw this together in less than 30 minutes. If you have Super Radical Rib Rub the flavor is even better, but you can also season the meat with salt and pepper as suggested in the recipe.

Bacon Wrapped Chicken Fingers

Notes: I’m always happy to see this recipe on testers list of choices. These wonderful fingers are loaded with flavor and rather easy to make once you get the technique down. The addition of the sweet chipotle mayo is a must in my book!

Shrimp Scampi with Spinach and Cherry Tomatoes

Notes: Be sure to wilt your spinach first on this recipe. Using colorful cherry tomatoes also adds to the beauty of plating this dish. Mark didn’t notice that the recipe called for jumbo shrimp and used the smaller size instead. Either will work just fine. The beauty of cooking is that you can always make substitutions.

Chipotle Bison Chili with Butternut Squash

Notes:.This recipe is replacing our second slow cooker option for this weeks plan. It comes together nicely in the stock pot and is loaded with great veggies. You always have the option of substituting the Bison for any ground meat you may have on hand. Mark had a hard time finding Bison, so he just went with ground beef.

Chocolate Chunk Cookies

Notes:  Sorry for the repeat on these cookies from last week. I’m pretty sure no one will mind making them two weeks in a row. I have found that if you make a double batch and portion them out into ziplock bags containing 2 cookies each and throw them in the freezer, they don’t get eaten all at once or over a 2-3 day period.

Prosciutto & Apple Crusted Salmon and Whittled Asparagus

Notes: This amazing recipe has yet to be featured in our weekly meal plans. With asparagus just coming into season, this is a great option to impress guests for a dinner party or your significant other for a nice dinner at home.

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