This week’s tester is: the ever so awesome Rachel Keele from Michigan. Rachel keeps coming back for more meal plans. She told me when we finally meet face-to-face at this years CrossFit games that she loves testing for us not only because it’s fun to try new recipes, but mainly because her husband is a vegetarian and this is the best way for her to add some meaty protein into her meals. Smart the thinking Rachel!
Approximate Meal Plan Cost As Prescribed:
Chain grocery store (Kroger): $85.00
Warehouse store (Costco or Sam’s): $69.00
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:
- 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 half batch of the Paleo Pecan Chicken Salad, just change the “1” to a “.5” and it will decrease the ingredients for this recipe. Make sense?
- Click back to the tab that says “Meal Plan 17.38 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 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:
- Prepare the Three Pepper Turkey Chili. Place the ingredients into the slow cooker. Set the slow cooker on a foil lines sheet pan and place it on the counter or in the garage to cook for the next 8-10 hours or overnight.
- Prepare the Paleo Nachos Part Duex. Enjoy this meal for dinner. Portion out any remaining food and refrigerate for 3-5 days.
- Clean up the kitchen and pat yourself on the back for a day well done.
In cooking session two:
- 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.
- Prepare the SFH Choco-damia Chiller. Enjoy this shake and make again and again.
- Prepare the Massie Mayo and Pecan Chicken Salad. Enjoy a portion for lunch. Portion out and properly store all the leftovers. You will want to eat this within 5-7 days of preparation.
- 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: “The Chili was really easy, tasty and froze very nicely. Also quite inexpensive,” Rachel shared.
She spent twenty minutes on prep, three hours slow cooking on low, and yielded 8-10 portions. Spending total of $14 for the vegetables, some spices, and tomato products. She had the rest of ingredients on hand.
“This turned into a two pepper chili. I could not find poblanos or hatch chilis at any of the grocery stores here in town. I used some home grown jalapenos instead, which I’m sure made the overall product taste different, but it was delicious. I also threw in some Cheechako Taco seasoning, cause I love it!” Rachel noted.
Notes: “This was SO good. I don’t usually take the time to make my own sweet potato chips, but it was so worth it,” Rachel exclaimed.
The tester spent twenty minutes prepping this recipe, thirty minutes cooking it, and made three portions. She spent $12 on most of the veggies and the chipotle paste.
Rachel decided to use olive oil over the suggested bacon fat option. She also went with ground turkey instead of beef because she had some on hand. She noted that she used a whole avocado and would do a couple of them next time she makes this tasty meal.
Notes: “I love macadamia nuts, so those were a tasty addition to the drink. I enjoyed the variety this recipe brought to my normal protein shake, even if it is a bit much fat post workout!” Rachel proclaimed.
Rachel spent two minutes prepping this drink, one minute blending it, and yielded one shake. She used a frozen banana and skipped the ice in the recipe.
Notes: “This recipe was way too good. Like i could not stop eating it. Why is it so good!?!” Rachel asked.
“It took me forever to halve all the grapes! I had to use some all natural mayo instead od Massie Mayo, because my batch didnt set correctly. I put my salad on sweet potato toast and that was phenomenal. I ended up making a half batch of this recipe, but it still made a big bowl, which i managed to eat all of within 24 hoursof preparation,” Rachel shared.
Rachel spent thirty minutes prepping the salad, twenty minutes cooking the chicken, and made six portions.
Scroll down to see the photos Rachel captured while preparing here chosen meals:
Yet another spectacular job Rachel! I just love that I got to meet you in person this year. Your prayers going into and during the Games this year were much needed and appreciated! Thank you for your awesome work and overwhelming support!