This weeks tester is:  Rob Davis from Fort Worth, Texas. Rob is a husband and father of 6.

Rob was the owner of Crossfit 817, but has recently sold the business to explore other opportunities.

In his spare time, Rob enjoys doing anything with his family. Even with his large numbers, only 2 of the members prepped this week’s meal plan for all of us. He said he would like to incorporate everyone in the process next time. Sounds like quality family time to me! Rob ended up with 42 – 3 and 4 block meals from his meal plan testing procedure.


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $120.00
Warehouse store (Costco or Sam’s): $94.00 

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 Tamarind Lacquered Chicken Satay, change the “1” below the Chicken Satay to a “2” and it will double the listed ingredients for you.
  3. Click back to the tab that says “Meal Plan 16.2 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 Stew with Green Chiles & Yams, place it in the slow cooker, set the slow cooker on a foil lined sheet pan, and place it in your garage to cook overnight.
  2. Prepare the Tamarind Puree and follow step 1 on the Chicken Satay recipe. Place the chicken and marinade into a container or Ziploc bag and allow to marinade overnight in your refrigerator. We will cook these tomorrow. Also soak your skewer sticks.
  3. Get the wood chips soaking if you will be smoking your burgers. You also have the option of roasting these in the oven.
  4. Prepare the Paleo Nachos with Chipotle Beef, Yam and Avocado. Enjoy this meal as your dinner. You deserved it. Portion out and store any leftovers in your refrigerator for up to one week
  5. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Beef Stew. Refrigerate or freeze your portions. Clean out the slow cooker and load it up with the Southwest Chicken. Place in your garage or on your counter, on a foil lined sheet pan, and cook during the day or overnight.
  2. Prepare the Hickory Smoked Burgers. Portion the burgers out and store in your refrigerator for up to one week or freeze for up to six months.
  3. Prepare the Tamarind lacquered Chicken Satay. Enjoy! Properly store any portioned out leftovers.
  4. If you allowed your SW Chicken to cook during the day, portion these out now. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Portion out the SW Chicken and clean out your slow cooker. Properly store your meals in the refrigerator for up to one week or freezer for up to six months.
  2. Prepare the Chicken Fried Steak with Country Gravy and Tomatoes. Grab yourself a plate and enjoy.
  3. Portion out any leftovers and refrigerate for up to one week or freeze for up to 6 months.
  4. 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 Stew with Green Chiles & Yams

Notes: Rob noted that this meal was “Very simple and delicious.” He thought it could possibly have more sweet potatoes. This coming from the guy who didn’t even eat sweet potatoes when I meet him last year.

He spent 38 minutes on prep and cooked the stew for 11 hours. He got 7 portioned out meals.

Tamarind Lacquered Chicken Satay

Notes: Rob said that this meal “Was fairly simple and has a very unique taste. It is easy to match with many different carb sources.” He noted that the Tamarind sauce made way more than needed for the recipe.

You may want to double or triple the chicken amount if you’d like to use more of the marinade or half the amount of Tamarind Puree that you make. They are listed together on the grocery list.

Rob had a prep time of 40 minutes with a cook time of 16 minutes. He made 7 portions.

Paleo Nachos with Chipotle Beef, Yams, and Avocado

Notes: “An amazing replacement for traditional nachos. The flavor is outstanding” Rob said. He wasn’t sure how to properly store the leftovers for this meal and is hoping it freezes well.

Rob’s prep time was 12 minutes with a cook time of 17 minutes. It made 6 portions for him.

This recipe calls for store bought Plantain Chips which can be found at your local Sprout’s in the bulk bins or you have the option of making your own Super Radical Plantain Chips from this site. You would need to add the ingredients to your grocery list if you choose to go this route.

Southwest Slow Cooker Chicken

Notes: “Very tender and juicy chicken” Rob stated.

It took Rob 18 minutes to prep this meal with 11 hours of cook time in the slow cooker. He got 10 portions. He said he would not use a whole chicken when making this meal again. He thought there was way too much rendered fat to remove and the chicken completely fell apart. Which he thought made the meat tender and delicious but really difficult to remove all the bones when portioning out.

I tested this meal at the beginning of last year and thought the same thing. Using boneless skinless chicken breasts or thighs would be a great substitution.

Hickory Smoked Burgers

Notes: Rob said “The burgers are simple and useful as a protein for many dishes. Delicious!”

He had a prep time of 18 minutes and 2 hours of cook time. He got 10 portions.

Nick garnished his burgers with Paleo Q sauce, avocado and cilantro in the video. If you’d like to try this exact route you will need to add these items to your grocery list.

Paleo Chicken Fried Steak with Country Gravy and Tomatoes

Notes: Rob said this meal “Feels like comfort food.” It was extremely rich for his taste and said that the recipe made way more gravy than needed for the 3 steaks. He ended up using it as a topping on other dishes.

His prep time was 27 minutes with a 23 minute cook time and made 3 portions with extra gravy.

Here are a few pictures from his experience:

All the ingredients for the Beef Stew ready for the slow cooker
Paleo Nachos all ready to be devoured
Burgers ready for the Smoker
Portioned out SW Chicken
Portioned out Chicken Fried Steak with Country Gravy and Tomatoes. Looks FABULOUS!!
Deposit going into the Paleo Bank Account

I had the pleasure of meeting Rob last summer while working at the Crossfit Games. I ran the buffet line for the staff tent during the Games and Rob was one of my daily guests. Rob complained over and over about the constant use of sweet potatoes in the many meals we served that week. He “claimed” he didn’t eat them. After each meal that he gave the sweets a try, he came back raving about the food and how much he couldn’t believe I was making him eat them. By the end of the week he was hooked, right Rob? Having him volunteer to test this week’s meal plan was a real treat for me. Rob says he is going to try to clean up his eating habits this year and make a go for some competitions. Good luck to you Rob! And thank you so much for taking time out of your busy life to give these recipes a try. We appreciate helping people discover new ways to cook and how to fill that Paleo Bank Account. Maybe next year you can come give us a hand in the kitchen tent.

From Nick:

I had the pleasure of working with Rob at the 2015 Reebok CrossFit Games. He was a stand up guy and we battled in the trenches together. He was essentially our liaison between the kitchen and all of the volunteers and judges. While I only spent a week working with him, I knew from the moment our eyes met that it was love at first sight! J/K. Rob’s the kind of guy you’d trust with your life and I’m glad I know him.

Thanks, Rob! For taking time out of your busy life to help a fellow Culinary Ninja. Your meal selections, feedback and pictures are all top notch. Perhaps we can switch roles at The Games this year… Best of luck in The Open. I look forward to seeing you COMPETE in Carson this July. All my best to your family. 🙂

“Keep It Paleo!”

Your Pal,

Paleo Nick

Rob and his good looking family

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