This weeks tester’s are: Shannon and Rob, two of our favorite Canadians from Ottawa, Ontario. This is the 3rd meal plan they have tested for us, and again, they did a fantastic job. While Shannon shared that she does the majority of the actual cooking, Rob participates by being a great taste tester.

Rob and Shannon are currently attending an Obstacle Course Gym-OCR Academy. How fun! They will be completing Obstacle Course Races over the summer months.

Shannon has been following Paleo Nick for 2 years now and states that her favorite recipe is the Beef Brisket with Raisin Sauce.


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $265.00 Canadian Dollars/$204.00 USD
Warehouse store (Costco or Sam’s):  $215.00 CAN/$165.00 USD

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 half batch of the Super Radical Chicken Legs with Red Onion Remoulade, change the “1” below the Slaw to a “.5” and it will halve the listed ingredients for you.
  3. Click back to the tab that says “Meal Plan 16.15 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 the 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 on your counter or in your garage to cook overnight.
  2. Prepare the Salmon Crusted Salmon with Chorizo Sprouts. Enjoy this as your meal and store any leftovers in the refrigerator for up to 5 days or freeze up to 6 months.
  3. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Beef Brisket and make the Raisin Sauce. Refrigerate or freeze your portions and clean out the slow cooker. Prepare the Peppered Pineapple Short Ribs and place into your slow cooker. Place on a foil lined sheet pan, and place in it your garage or leave it on the counter to cook for the next 7-12 hours.
  2. Prepare the Super Radical Chicken Legs with Red Onion Remoulade. Portion out and properly store in the refrigerator for up to one week. (You may want to half this recipe, unless you’re really looking to stock up meals in your freezer, as it calls for 20lbs of chicken legs)
  3. Prepare the Super Radical Game Hens with Avo Studded Yams and Massie Mayo (if needed), to make the chipotle mayo garnish. Portion out and properly store the portions in your refrigerator or freezer.
  4. Portion out the Short Ribs once it is finished cooking. Store these in the refrigerator for up to 1 week or freeze up to 6 months.
  5. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Prepare the Sea Scallops with Bacon, Asparagus and Roasted Red Peppers. Enjoy this as your lunch or dinner. Properly store any leftovers for up to a week.
  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!

Beef Brisket with Raisin Sauce

Notes: “We love this meal! We used the brisket all week in different applications. The meat was tender, and moist” Shannon and Rob said.

If you don’t have any Super Radical Rib Rub on hand, you can find the ingredients listed in the recipe here, or order some by clicking here.

Shannon and Rob spent 15 minutes prepping this meal, 10 hours cooking it in the slow cooker and yielded 8 portions.

Salmon Crusted Salmon with Chorizo Sprouts

Notes: “We like a simple salmon prep, and this fit the bill. The new spices are fabulous Nick, so full of flavor, the Lemon Pepper was perfect for the salmon, and the GaGa garlic was awesome on the sprouts” they stated.

If you need to get a hold of some of these new spices, click here to order.

The testers spent 15 minutes prepping this meal, 20 minutes cooking it and made 4 portions.

Super Radical Chicken Legs with Red Onion Remoulade

Notes: “Love the red onion remoulade, with the spicy/smoky chicken. Will definitely make again. Low prep time, makes it a great week day meal” Shannon shares.

She notes that she should have cooked at a lower temp and longer, as the meat was not as tender as they would have preferred.

This recipe is rather large, requiring 20 pounds of chicken legs. It’s great for stocking the Paleo Bank Account (aka your freezer)! If you’d rather do a smaller batch, just change the “1” listed below the recipe heading on the second tab of the excel spreadsheet to a “.5” and it will adjust the ingredients for you. Then click back to the first tab before printing. This is what Shannon and Rob decided to do.

The Cadieuxs’ spent 15 minutes prepping this meal, 25 minutes cooking, and made 16 legs.

Peppered Pineapple Short Ribs

Notes: “Simple prep, and delicious results!” the testers said.

Shannon and Rob decided to half this recipe only using 3lbs of short ribs instead of the listed 6lbs. If I were you, I’d go with the 6lbs and freeze half the portions, because they are so easy to make and super tasty.

They spent 10 minutes prepping this meal, with a cook time of 10 hours in the slow cooker and yielded 8 portions, only making a half batch.

Super Radical Game Hens with Avo Studded Yams

Notes:“Deliciously tender chicken, with crispy skin and crust from the rub. The potatoes were very good with the extra creaminess from the avocado” Shannon noted.

They again decided cut down this recipe and only made 2 Cornish Game Hens instead of the 3 listed in the recipe.

Be sure to make a batch of the Massie Mayo in order to use the suggested Chipotle Mayo garnish on this dish.

Rob and Shannon spent 20 minutes prepping this recipe, 1 hour and 10 minutes cooking it and made 2 whole Cornish Game Hens along with the Avo Studded Yams.

Sea Scallops with Bacon, Asparagus and Roasted Red Peppers

Notes: “This one was all my hubby, as I am not a fan of scallops, he thought they were quite tasty, and really enjoyed the bacon with scallops” Shannon shares.

Rob spent 10 minutes prepping, with a cook time of 15 minutes, and yielded 2 portions from this recipe.

Here is a collage of Shannon and Rob’s meals:

Thank you Shannon and Rob, for once again providing us with some great photos and feedback from your experience with this meal plan! I can’t wait for your next round 🙂 In the meantime, good luck on those races!

While Nick and his family are enjoying a week off in Cabo, I have the pleasure of sharing with you this week. I always feel a little inadequate, that I am not as gifted with words as Nick has become after writing these articles week after week. But here goes nothing…

I have been coordinating the meal plan testers for just over a year now, and WOW, can I just say that it has been an amazing job. Getting to meet all kinds of new people from all over the world has been such a treat. Not to mention, seeing how people have made a commitment to eating better to fuel not only their own bodies, but their families also has been incredible. Rob and Shannon have volunteered their time to test for us on three occasions now, and I couldn’t ask for a nicer couple to work with. Thank you Shannon for being on top of it with each plan you have chosen!

As my husband embarks on a six week diet challenge with his box, SinCity South, here in Henderson, NV. I am working on compiling our next round of meals to prep to help him stay on track and stick to his goal. So, until next week…

As Nick always says, do your best to…

“Keep It Paleo!”

Your Pal,

Sister Katie


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