This week’s tester’s are: KoKo and Patrick Wright from Vancouver, WA. KoKo works in Product Development for an outerwear company.
KoKo works out at Crossfit Salmon Creek and also enjoys sewing, surfing and camping in her spare time.
“I eat casual Paleo, and it’s been pretty awesome so far. I heard about Nick from the Crossfit Instagram,” KoKo shares. She thought it was a lot of fun to try out new recipes, and get different versions of things she already eats. Her husband Patrick helped her out testing this meal plan, “which was cool,” she said
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $125.00
Warehouse store (Costco or Sam’s): $105.00
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 make a double batch of the Super Radical Plantain Chips or the Chocolate Chunk Cookies, change the “1” to below the appropriate heading to a “2” and it will double the ingredients.
- Click back to the tab that says “Meal Plan 16.23 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 Chuckwagon Brisket Pot Roast, 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 Sweet and Sour Chicken and Cauliflower Fried Rice. Enjoy some for dinner, and portion out the remaining salad and store in your refrigerator for the next week or freeze for up to 6 months.
- Clean up the kitchen and pat yourself on the back for a day well done.
In cooking session two:
- Portion out the Pot Roast. Refrigerate or freeze your portions and clean out the slow cooker. Prepare the Southwest Chicken 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 10-12 hours.
- Prepare the Super Radical Plantain Chips. Eat these for snacks at will or use as chips with any salsa or dip.
- 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 Southwest Chicken once it is done in the slow cooker. Refrigerate or freeze the portions.
- Clean up the kitchen and polish up that sink!
- 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: “DELICIOUS!! This dish was super tasty, fast and easy. I would totally make this again in exactly the same way,” KoKo said.
“This did NOT fit into our crock pot at all. We put the meat, onions, broth and as many veggies as would fit in the crock pot. Since we still had all the other veggies prepped, we would just scoop out some broth from the crock pot, and use it to cook a few of the remaining veggies, and that added another 3-4 servings to the recipe. We didn’t choose to sear the meat first,” KoKo noted.
The testers spent 10 minutes prepping their dish, 10 hours cooking it and yeilded 5-6 portions.
Notes:“Very yummy!” KoKo said.
“We only used ½” of ginger, my husband isn’t the biggest fan, so we used less. He really liked this recipe and we’ve made it a few times now,” she said.
KoKo spent 20 minutes prepping this recipe, 20 minutes cooking it and made 4-6 portions.
Notes: “This goes great with the sweet and sour chicken. We made it in a soup pot because there was so much,” the tester said.
Again, they decided to use less ginger than called for. They made this dish and the Sweet and Sour Chicken together as one meal.
KoKo spent 15 minutes prepping the fried rice, 30 minutes cooking it and made 10+ portions.
Notes: “The chicken was crazy tender and so good!” KoKo stated.
“I didn’t realize the meat would literally fall off the bone, so I wasn’t very careful taking it out of the crock pot. I had to pick out alot of bones,” she noted. This is one of those recipes that you can always substitute boneless, skinless chicken breasts or chicken thighs for instead of the listed whole chicken. Be sure to add the optional garnishes for the extra goodness suggested in this recipe.
KoKo spent 40 minutes prepping, 10 hours cooking and made 4-5 portions from this meal.
Notes: “These are CRAZY good! I shared them with some people at my gym and everyone raved about them. I’ve made this recipe 3 times already, I can’t get enough!!” KoKo raves.
“I used butter to grease my cookie sheet and I only baked for 7 min after turning the cookie sheet,” she noted.
KoKo spent 10 minutes preparing the cookies, 15 minutes per batch baking and made 2 batches yielding 26 cookies.
“You definitely need to stir or flip these as they cook, because they cook so fast, that was missing from the directions. Also, if you slit the peel and cut the plantain with the peel on, its pretty easy to handle,” KoKo shared. This recipe calls for the “chips to be seasoned with Super Radical Rib Rub, and is a great option to make with the Mexican Style Shrimp Coctel or any salsa you may have on hand.
KoKo spent 5 minutes prepping, 5ish minutes frying. She only used the one plantain listed in the recipe, but you could easily double or triple this recipe.
Here are some of the pictures from KoKo’s testing journey:
Ko Ko! Kool Kool is more like it! Great pics, great recipe selection, and great feedback! Thank you for taking time out of your busy life to put together this week’s meal plan. The cauli fried rice and the cookies look bomb!
I was just in Portland for Regionals and stayed at Jantzen Beach, which is only a stone’s throw from Vancouver. I could have come over for cookies, no? Anyhow. Thanks again. I look forward to meeting and cooking with you guys someday soon. In the meantime, keep up the Culinary Ninja skills and do your best to…
“Keep It (casual) Paleo!”