This week’s tester is: Jeff Nobert and children from Quebec City, Quebec, Canada. Jeff works as a software engineer. He does his daily WOD’s at CrossFit Lac-Beauport. When he’s not working, at the gym, or home with his kids, Jeff enjoys rock climbing and backpacking.

Here’s what Jeff had to share about his experiences with Paleo, the Zone Diet and preparing this meal plan:

“I started out following the Zone Diet to try and lose some unneeded weight and was looking for recipes and your site had a lot so that helped me out a ton. When my son was born and got to the point he was eating whole food, he was diagnosed with dairy and gluten intolerances. Then Paleo was an easy way to have full meals that the whole family could eat without having to make specials menus for him.”

“I loved the meal plan, it was easy to do and the recipes are really nice and simple, being a single dad this helps me a lot to save time and have more quality time with my kids.  My kids helped me prepare some of the meals.”


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $179.00
Warehouse store (Costco or Sam’s): $155.00

Your final tally will depend on your geographic location and how much you rely on bulk purchases. As an example, you can get one quart of extra light olive oil at Kroger for $19.99 or you can get four quarts at Costco for $16.50. You follow? Meat and produce will also be less at the warehouse stores, but might mean you’re buying more than you’ll need for this plan.

Customize Your Plan and Shop It Up!

I have created a customizable grocery list in the form of an Excel spreadsheet. Even if you’re no good with Excel, I’ve set it up in a foolproof way that even “The Jo!” could handle. Just 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 double the Greek Freak Salad with Halibut recipe, just change the “1”  to a “2” and it will increase the ingredients for this recipe. Make sense?
  3. Click back to the tab that says “Meal Plan 17.33 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 and two cooking sessions. I’ll explain these now, but make sure to scroll down to the notes on each meal below. They are listed beneath each picture.

In cooking session one:

  1. Prepare the chicken for the Three Pepper Turkey Chili and place it into the slow cooker. Set the slow cooker on a foil lined sheet pan and place it on the counter or in the garage to cook for the next 8-10 hours or overnight.
  2. Prepare the Greek Freak Salad with Halibut. Enjoy this meal as your dinner tonight and properly store any remaining portions in the refrigerator for 3-5 days.
  3. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Three Pepper Turkey Chili. Store the portions in the refrigerator for up to seven days or freeze for up to six months. Clean out the slow cooker.
  2. Prepare Paleo Pecan Chicken Salad and Massie Mayo. Eat a serving for lunch and properly store remaining portions in the refrigerator for 5-7 days.
  3. Prepare the Chipotle Mango Baby Back Ribs. Enjoy this meal for dinner and store any leftovers in the refrigerator for 5-7 days.
  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!

Three Pepper Turkey Chili

Notes: Jeff noted that this recipe was easy to make. “I just chopped everything and put it into the slow cooker.”

This recipe fills a six quart slow cooker to it’s max, so be sure to place it on a foil lined sheet pan on your counter to avoid a mess if anything boils over. Jeff thought it was a bit salty for his taste.

Jeff spent one hour prepping this meal, nine hours slow cooking it. This recipe yields between 8-10 servings.

Greek Freak Salad with Halibut

Notes: “I prepped all the veggies for this salad the night before and threw it together for lunch the next day. I enjoyed the fresh taste during the summer and ate it for both lunch and dinner,” Jeff shared.

The tester spent thirty-five minutes prepping the veggies for this salad and six minutes cooking the fish.

Paleo Pecan Chicken Salad

Notes:  “Very tasty and light for summer time meals. My kids loved it!” Jeff exclaimed.

You will need to make a batch of Massie Mayo for this recipe. You can eat this salad on it’s own with a fork, or use lettuce leaves as a shell. Both options work great.

Jeff spent forty-five minutes prepping this recipe, including the mayo and twenty minutes cooking the chicken. The full batch of this recipe yields 10-12 portions.

Chipotle Mango Baby Back Ribs

Notes: “The meat was tender and prep was super easy for this recipe,” Jeff noted.

This recipe is sure to impress any dinner guest, so give it a try and invite some friends over to share it with.

Jeff spent thirty minutes prepping this meal, one hour and forty-five minutes cooking it.

Here are the photos Jeff took while prepping and cooking his chosen recipes:

17.33 groceries
Three Pepper Turkey Chili
Greek Freak Salad with Halibut
Paleo Pecan Chicken Salad
Chipotle Mango Baby Back Ribs

Jeff! I can’t believe you don’t have “at home chef” on your occupation list! Your food looks delicious. You absolutely killed these recipes! I am glad you enjoyed cooking it and got the kids involved with the prepping of the chicken salad recipe. I sure hope they helped you eat all of this amazing looking food. Thanks for doing such a great job with these recipes.

Nick, myself and Jason serving it up at the 2017 CrossFit Games in Madison, WI

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