This weeks tester’s are: Chris and Amy Hughes from Upland, CA.Chris and Amy have 3 children ages 8, 6 and 4. Chris is a deputy sheriff for the San Bernardino County Sheriff’s Dept and Amy is a 2nd grade teacher for Upland Unified School District.

They both Crossfit at Crossfit Kinnick in Downtown Upland.

In their spare time, Chris enjoys road or mountain bike riding, plays soccer with the kids and coaching the boys soccer team. Amy enjoys working out, running, and cooking and baking.


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $135.00
Warehouse store (Costco or Sam’s): $110.00

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 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.
  3. Click back to the tab that says “Meal Plan 16.17 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 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 on your counter or in your garage to cook overnight.
  2. Prepare the Pastel de Papa. Enjoy this as your meal and store any leftovers in the refrigerator for up to 5 days or freeze up to 6 months.
  3. Prepare the Bacon Berry Protein Muffins. Properly store in the refrigerator or freezer.
  4. 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 and clean out the slow cooker. Prepare the Super Radical Slow Cooker Ribs and Sweets 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 hours.
  2. Prepare the Jesse’s World Class Carrot and Poblano Steak Fajitas. Eat a portion as a meal today and properly store any remaining portions in the refrigerator for up to one week.
  3. Portion out the Ribs & Sweets once it is finished cooking. Store these in the refrigerator for up to 1 week or freeze up to 6 months.
  4. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Prepare the Caveman Cobb with Honey Pepper Vinaigrette. Enjoy this as your lunch or dinner. Properly store any leftovers for up to a week in the refrigerator.
  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 Stew with Green Chiles & Yams

Notes:  The Hughes said “Very tasty and nothing we would change.”

This dish uses green chiles. The recipe calls for hot, but if heat is not your thing, just tone it down with mild or medium.

They spent 20 minutes prepping, 10 hours cooking, and made 12 portions.

Paleo “Pastel de Papa” 

Notes: “Amazing flavor” the testers stated. If you haven’t tried this recipe, this one is a must. The ingredients are a little different with the olives and the eggs, but it produces a surprise, bite after bite.

They chose to make one very large pan, omitted the olives, because they do not like them, added 2 onions, and used 3 lbs ground beef, and 1 lb Elk.

Amy and Chris spent 45 minutes prepping, 30 minutes cooking and made 12 portions. This meal freezes beautifully.

Bacon Berry Protein Muffins

Notes: Amy doubled this recipe and I would suggest the same. I also suggest that you freeze them 2 muffin per bag/container to make it easy to pull out a quick snack the night before or to avoid eating them all at once.

Amy made 24 muffins with a prep time of 30 minutes and baked them for 20 minutes.

Super Radical Slow Cooker Ribs and Sweets

Notes:  “This recipe is so yummy and we have made it two times since starting this plan. Kids loved it too and no dislikes!” the Hughes state.

Be sure to whip up a batch of Massie Mayo or PaleoQ to garnish this tasty recipe.

The testers spent 30 minutes prepping this meal, 10 hours cooking and yielded 10 portions.

Cameraman Special Beef Fajitas

Notes: “This recipe made for some yummy leftovers and the kids really enjoyed theirs in a burrito shell” Amy said.

She spent 20 minutes prepping, 20 minutes cooking and made 6 portions from this dish.

Caveman Cobb with Honey Pepper Vinaigrette

Notes:  “Very tasty and flavorful” the Hughes said.

They chose to leave out the squash in their recipe, but I would suggest you give it a try, you just may be surprised by the flavor it adds to this classic salad. The dressing is a great addition to your refrigerator condiment stash and can be used on any salad, any time.

Amy and Chris spent 30 minutes prepping, 15 minutes cooking it and made 2 nice size salads.

Here are some photos of Chris and Amy’s meals:

Ribs and Sweets
Pastel de Papa
Steak Fajitas
Caveman Cobb
Beef Stew with Green Chiles & Yams
Bacon Berry Protein Muffins

Thank you Amy and Chris for your wonderful choices this week and the awesome amount of pictures you included with your feedback on these recipes. I’m not sure where you find the time to cook or bake period, but I am glad to see that when you do you do your best to “Keep it Paleo.”

Grateful for the Hughes Family

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