This week’s tester’s are: two of my favorite Canadians, Rob and Shannon Cadieux from Ontario.These 2 wonderful people have tested 3 meal plans so far this year. They are a great asset to my tester list and I look forward to seeing their work each time they offer to go another round.


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $125.00
Warehouse store (Costco or Sam’s): $100.00

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 “Beef with Broccoli”, change the “1” below the Beef to a “2” and it will double the listed ingredients for you.
  3. Click back to the tab that says “Meal Plan 16.35 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 the Spaghetti Bolognese(spaghetti squash needs to be roasted prior to going into the slow cooker), 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 Sweet and Sour Chicken. Enjoy this as your dinner tonight. Portion out any remaining servings and properly store in the refrigerator for up to one week or freeze for up to six 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 Spaghetti Bolorgnese servings and refrigerate or freeze. Clean out the slow cooker. Prepare the Beef Birria and get it into the slow cooker. Place it on a foil lined sheet pan, and set it in your garage or leave it on the counter to cook for the next 10-12 hours.
  2. Prepare the Ribs and Sweets with Paleo-Q Sauce. Eat a portion as your lunch or dinner today. Portion out the remaining servings and store in the refrigerator for 5-7 days or freeze for up to 6 months.
  3. Prep the marinade and veggies for the Beef with Broccoli dish you will cook tomorrow. The beef strips will go into the marinade and into the refrigerator overnight.
  4. Portion out the Beef Birria once it has finished cooking. Store in the refrigerator for up to one week or freeze up to six months. Clean out your slow cooker.
  5. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Prepare the Ham Yam Scram. Enjoy a slice for breakfast. Properly store any leftover portion for 5-7 days in the refrigerator.
  2. Prepare the Beef with Broccoli. Enjoy this meal for lunch or dinner or portion out and properly store for 5-7 days in the refrigerator.
  3. 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!

Slow Cooker Spaghetti Bolognese

Notes: “This recipe was really tasty and easy to make,” Shannon said.

They served it with sweet potatoes as well as the spaghetti squash to mix it up. I have made this recipe twice now and I love how easy it is to prepare and it freezes really well.

Shannon said it took 20 minutes to prep and cooked overnight.

Sweet and Sour Chicken

Notes: “Such a great meal for a quick weekday dinner! This one will be on repeat in our house,” Shannon and Rob shared.

They said it took about 40 minutes to prep and cook.

Slow Cooker Beef Birria

Notes:“The smokiness of the cumin and peppers made for great flavors in this dish and was so easy to prepare,” Shannon noted. “I ate some for breakfast the morning I portioned it out.”

This recipe calls for you to make your own enchilada sauce by boiling dried ancho and guajillo chiles, and then pureeing in the blender. You also have the option of purchasing a large can of red enchilada sauce if you can’t find the chiles or just want to skip that step.You also have the option of using lettuce leaves as Paleo tortillas.

The testers prepped this meal in 15 minutes and allowed it to cook overnight.

Ribs and Sweets with Paleo-Q Sauce

Notes: “SO GOOD! The spices are amazing, the ribs were fantastic, and again it was easy to prepare in about 15 minutes. We cooked low and slow in the oven as we like the fall off the bone ribs. The sauce added some sweetness and was a great compliment to the spice/smokiness of the ribs,” Shannon said.

A recipe for the Rib Rub is included with this recipe, but you will need to add the ingredients to your grocery list if you plan to go this route. You also have the option of ordering a bottle of the Super Radical Rib rib by clicking here.

Beef with Broccoli

Notes: “Another great and quick weekday meal for us,” Shannon stated.

The meat needs to marinade prior to cooking and Shannon and Rob chose to prep their marinade and veggies the day before, which made cooking a breeze. This meal pairs well with the Cauliflower Fried Rice recipe. If you choose to make it as well, you will need to add the ingredients to your shopping list. The fried rice recipe is rather large, so I would suggest either doubling the beef recipe of halving the rice recipe.

All in all, they spent 15 minutes prepping this dish and 15 minutes cooking it.

Ham Yam Scram

Notes: “This was a great weekend breakfast option for us,” Shannon said. “We chose to reduce the egg count to feed two people and we both really enjoyed this one,” Shannon noted.

This meal took the testers 35 minutes to prep and cook, including the time it took to make the roasted yams.

Here are the pictures from Rob and Shannon’s meals:

From top to bottom: Ribs & Sweets, Sweet and Sour Chicken, Beef Birria, Ham Yam Scram, Spaghetti Bolgonese and Beef with Broccoli

I don’t know how to express my gratitude to these two amazing people enough. Every time they finish a meal plan, they send me a list of their next 6 recipe choices and gear up to do it again. They are a great inspiration to me to continue to work hard at my job and dish out new meal plans each and every week. Thank you Rob and Shannon for your dedication to “Keepin it Paleo” and making my job satisfying!

From Nick:

Rob and Shannon strike again! You guys are like a magnificent match of meal prep maniacs. It’s like Pow! Bang! Zap! and we’ve got 6 meals prepped and ready for chow time!

I love to hear when Katie enjoys working with someone and you two are quite possibly her favorites. I can’t wait until we ship Ice Age Meals to Canada, so I can hook you guys up! We’ve got the full line of Paleo Grind spices in the pipeline, so we’ll be sure you are locked and stocked with them. And, a huge THANK YOU for helping us once more.

“Keep It Paleo!”, eh!

Your Pal,

Paleo Nick

Oh Canada!!! Shannon and Rob doing their best Paleo Pose


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