Stronger, Faster, Healthier
It’s what we all want to be. And, chances are that you don’t eat as healthy as the foods offered in this week’s plan. I mean, maybe you do, but if that’s the case, then you are the exception. I hope that you’ll get on board with me this year and make some positive changes in your life. We are 5 weeks into 2015 and we’ve got 47 plans to go. If you don’t sign up and clean up your eating today, chances are that when you see meal plan 15.52 come out, you’ll wish you would have…
This week’s meal tester was: The Hevener Family of CSA Gym in Dublin, CA.
The Hevener’s have been following this site since 2012. I met them in 2014 and, while I’ve only known them for about a year, they are some of my favorite people on earth. They have adapted a Paleo lifestyle and incorporate the Zone blocking system into their diet. They know the ins and outs of this site and chose an awesome mix of meals for this plan. Pastel de Papa was actually one of their choices, but I swapped it with the new Chuck-wagon Brisket Pot Roast because Pastel was on last weeks plan. Here are some pictures from their testing. It doesn’t take 20/20 vision to see that they are Culinary Ninjas!
So, one more huge thanks to MA, Hevvy, Jessica and Andrew. You are amazing people who hold a special place in my heart. I appreciate you taking time to design and test this plan. Keep up the good work and know that I eagerly await the day we dine together once again. And, if we end up golfing together before eating together, then I hope I can drain a 30 foot bender from the fringe on the final hole once again, but hope even more that I can someday score lower than Gar-Dogg, even if he is in his 70’s!
I’d like to say one more thank you to my sister, Paleo Katie. She has been helping with the meal plans and it has been a huge relief to me. I love you, Katie and appreciate your hard work. We’re doing important work and changing lives and Patsy would be proud!
Okay. Get after it! You’ll need 3-5 meals tomorrow and the next day and if you don’t know what they are going to be, then, chances are they won’t be healthy.
“Keep It Paleo!”
(Paleo Katie and I whipping up some Shrimp Crab Cakes…)
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $266.00
Warehouse store (Costco or Sam’s): $230.00
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 15.1 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:
- Prepare your Pot Roast, place it in the slow cooker, on a sheet pan in case it overflows, and cook in your garage overnight.
- Prepare the braised red cabbage and the caramelized apples and onions. If you are going to prep for the week, then sear off your pork chops now, let them rest and then slice them up and portion out with the cabbage, onions and apples. If you are going to have this for dinner one night this week, then save the chops for searing at the time you’ll eat them. But, prepare the cabbage, onions and apples as they reheat quickly.
- Prepare the Paleo Green Monster and then chill it down as quickly as possible to maintain the vibrant green flavor. You can do this by spreading on sheet pans and placing in the fridge or freezer. Portion out and refrigerate for up to 5 days or freeze for up to 6 months.
- Clean up the kitchen, pour yourself a cup of tea, and sleep in a cool, dark room because tomorrow’s a big day! Actually, they’re all big days. Think about it.
In cooking session two:
- Portion out your Pot Roast. You should get 11, 3-block portions. If you don’t have deli containers, get some from your local deli, or buy some from my store. Refrigerate for up to one week or freeze for up to 6 months.
- Clean out the crock of your slow cooker and load it up with the Super Radical Chicken and Potatoes. Place in your garage on a sheet pan and cook overnight.
- Prepare the Asian Chicken Salad making sure to see notes below. Only toss with dressing if you are going to eat within 24 hours. Portion out and get excited because this is a meal to look forward to.
- Prepare the Kung Pao-leo Shrimp and Scallops. Portion this out with broccoli (see notes below) and refrigerate for up to a week or freeze for up to 6 months.
- Clean up the kitchen and polish up that sink!
In finishing session:
- Portion and refrigerate/freeze the Super Radical Chicken and Potatoes.
- 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 one of the great recipes on my site. The shoot was a blast and it shines through in the video. The result was an amazing “Paleo Express” offering that puts The Panda to shame. It is short on carbs, however, so the Hevener’s steamed up some broccoli and added that to each portion. You can see a picture of their portions of this, with the broccoli, in the article below. They made a double batch of this one and used sea scallops instead of bay scallops.
Notes: This salad is bomb! If you are not going to eat it at the time you make it, then I recommend prepping out the veggies and chicken and then tossing it together at the time you eat it. If you are going to mix it ahead of time, do your best to eat it within one day.
Notes: I love a good pork chop. Especially one with a caramelized crust and a juicy center. Pair that with some sweet apples and onions and you’ve got this preparation. I recommend double or tripling up the batch of cabbage because it goes quickly. One doesn’t normally think of craving cabbage, but this is one case where the Cave Crave is in full effect!
Notes: I love this meal! I still have a few portions in my freezer from when we shot this video and it is an epic offering. Meaty, hearty, full of flavor. You won’t be disappointed if you make this.
Notes: This is the only recipe on the site that features potatoes. I discuss this in the articles, so read up on that if you’d like. If potatoes aren’t your thing, then sub sweet potatoes and you’ll be golden. Grab a bottle of Super Radical Rib Rub here.
Paleo Green Monster
Notes: The Hevener’s like this one and I do too. It is a good way to get your greens in and it’s low glycemic, so you get a ton of them. I spice mine up with a lot of Sambal and recommend a splash of Tamari as well if that’s your thing.