Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $140.00
Warehouse store (Costco or Sam’s): $115.00
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 want to already some Massie Mayo on hand, change the “1” below the Massie Mayo to a “0” and it will remove the listed ingredients for you or you want to make a double batch of the Chocolate Chunk Cookies, change the “1” to below the cookies to a “2” and it will double the ingredients.
- Click back to the tab that says “Meal Plan 16.19 Grocery List” and your quantities will be updated.
- Print out the grocery list from the first tab only.
- 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 the notes on each meal below. They are listed under each picture.
In cooking session one:
- Prepare the Super Radical Chicken and Potatoes, 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.
- Prepare the Paleo Chicken Salad and Massie Mayo. Enjoy some for dinner, and portion out the remaining salad and store in your refrigerator for the next week.
- Prepare the marinade for the Honey Sesame Chicken Thighs and get them into your refrigerator to soak up the flavors overnight.
- Clean up the kitchen and pat yourself on the back for a day well done.
In cooking session two:
- Portion out the Super Radical Chicken and Potatoes. Refrigerate or freeze your portions and clean out the slow cooker. Prepare the Three Pepper Turkey Chili 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 8-10 hours.
- Prepare the Honey Sesame Chicken Thighs. Eat a portion as a meal today and properly store any remaining portions in the refrigerator for up to one week or freeze for up to 6 months.
- Prepare the Chocolate Chunk Cookies. You may want to break these down into 2-3 cookie portions and freeze to avoid eating them all at once 😉
- Portion out the Three Pepper Turkey Chili once it is done in the slow cooker. Refrigerate or freeze the portions.
- Clean up the kitchen and polish up that sink!
In finishing session:
- Prepare the Chorizo Mushroom Hash with Eggs. Store any leftovers in your refrigerator for up to 5 days.
- 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 PaleoNick.com!
Notes: This slow cooker recipe is as easy as they come. Chop up some whole chickens, dice up some potatoes and onions, dump in the Super Radical Rib Rub and mix. Then you throw it all into your slow cooker and let it sit for 6-12 hours, depending on the temperature you decide to go with and viola! I mean come on, it doesn’t get much easier than that.
You always have the option of substituting chicken breasts, thighs or legs for the whole chickens. Just be sure to watch the cook time if you do to avoid dry chicken. You can also substitute sweet potatoes for the red waxy potatoes called for in the recipe, if you’d like to. If you don’t have any Super Radical Rib Rub on hand, you can also follow the recipe found here to make a rub very similar to our bottled version. If you choose to go this route, you will have to add the ingredients to your grocery list.
Notes: If you haven’t tried this recipe yet, WHAT ARE YOU WAITING FOR?!? It is SO good and SO easy. Make sure to whip up a batch of Massie Mayo and roast the chicken breasts and pecans ahead of time to make prep time go even faster. Be careful not to burn the pecans though, it is very easily done. It take less than 10 minutes to get them perfect.
I enjoy eating this salad on it’s own, but you can always use lettuce leaves as a wrap as another option. Any way you choose to eat it, you won’t be disappointed. The fresh, crisp salad is a go to for me again and again.
Notes: This instructional video is one of the first Nick did when he started this site. These thighs are quick and easy to cook once the marinading process is over. The recipe says to allow them to sit in the marinade for a minimum of 30 minutes, up to 24 hours. The longer the better in my book, so throw them together before bed some night and dinner will be a breeze the following evening. Pair this with a vegetable of choice, might I suggest the Chipotle Butternut Squash Fries or the Rosemary Roasted Sweet Potatoes, and you have a great meal on your hands.
Notes: Another great slow cooker option, this chili is filling and loaded with great flavors.
The recipe has a large variety of peppers in it, hence the Three Pepper title and has sometimes been difficult for testers to fit it all in their crock pot. You may want to get smaller sized bell peppers and onions to help out with this issue. The picture shows the dish garnished with avocado, which is a wonderful addition, but is not listed on the recipe, so add them to your grocery list if you’re interested in giving it a try.
Notes: COOKIES, YUM! These tasty little treats are sure to impress any of your non-paleo friends.
Now don’t get me wrong, just because they’re paleo, doesn’t mean you should eat a whole batch in one sitting. They are high in carbs and fats, so they are meant to be enjoyed in moderation, like any sweet treat. May I suggest putting 2-3 in a ziploc bag and putting them in your freezer to help this whole moderation concept. That way, you can just grab bag every few days and they will last a couple of weeks. You are always welcome to double this recipe also and I have had testers who have lowered the amount of chocolate chunks from the listed 1.5 cups down to 1.
Notes: Oh Chorizo! This spicy Mexican style pork has become a family favorite for not only my 2 brothers, but my husband also. My older brother Jason has even perfected his own recipe on how to prepare it. This recipe is a great option for breakfast any day of the week. The crunch of the Chorizo with the mushrooms and the guac, topped with fried eggs can’t be beat.
I have heard from many people, for sure on the east coast that they have never heard of Chorizo before. If you can’t find it at your local store, be sure to ask the butcher or someone working in the meat department if they carry it. I know at my grocery store, it is found in the meat and cheese refrigerator isle instead of the meat department. If you are serving more than 2 people for breakfast, you will want to double or triple this recipe to accommodate. This can easily be done by changing the “1” below the heading on the second tab of your grocery list spreadsheet.