Anyone who knows me, knows that I hate cooking. Least favorite household task... well, that and laundry. (Michael didn't marry me for my domestic abilities...)However this is the second time I have spent a whole day in my pajamas, neglected my child, and done Paleo meal planning. First time went great, and made healthy dinners (well, let's be honest... ANY dinner) actually happen. So after a successful month last time, I am doing it again! I decided that I LOVE crock pot recipes, especially ones that can be prepped and frozen way in advance. The bulk of my cooking will be DONE after one day in the kitchen. Hopefully they all turn out! I will adjust as we go.
So, I'm sharing my meal plan and recipes with you Paleo freaks. (aka my best friends) Thanks for all the recipes and tips you have shared with me! I'm totally awful because I didn't take note of the sites I got the recipes from. Oops! I could probably go to jail for that. Oh well. You won't tell anyone.
This meal plan should be enough food for about a month (or longer!) if you double each recipe when you prep it and divide it between two freezer size zip-lock bags.
Also, Civilized Caveman has some great recipes for making your own paleo friendly sauces. (ketchup, bbq, etc)
BREAKFAST MEAL PLAN
Make extra batches of Coconut Waffles and freeze (put in toaster morning of)
Eggs with Sausage/Bacon most mornings
DINNER/ LEFTOVER LUNCH MEAL PLAN
Recipes for
2 dinners per week from scratch
4 dinners per week from freezer (in crock pot)
1 day out/at friend’s or family’s houses
that translates to:
16 freezer meals per month (8 recipes x2)
- Crock Ranch Pork Chops
- Crock Chicken Tortilla Soup
- Crock Thai Beed Lettuce Wraps
- Crock Caveman Chilli
- Crock Honey and Spice Glazed Pork Chops
- Crock Tex Mex Carnitas
- Crock Chicken Veggie Soup
- Crock Fajitas
8 scratch meals per month (4 recipes x2)
- Hamburgers (prepped with cheese and bacon and frozen)
- Crock Shredded Chicken and Salsa
- Steak and Veggies
- Stuffed Peppers
- Frozen Meatloaf
Coconut Flour Waffles
Makes: 5-6 four-inch waffles
Ingredients:
4 eggs, separated
2 Tbsp. coconut oil, melted
1 tsp. vanilla
1/2 tsp. baking soda
1/8 tsp. salt
1/8 tsp. cinnamon
1/3 cup almond milk or coconut milk
1/4 cup sifted coconut flour
1/2 Tbsp. honey
Directions:
1. Put all the egg whites in a bowl and set aside.
2. In a second mixing bowl, combine egg yolks and all the rest of the ingredients.
3. Beat egg whites until stiff peaks form. Fold egg whites into batter mixture and gently mix until egg whites are incorporated.
4. Pour appropriate amount unto your waffle iron and cook. (On my waffle iron, I put 1 – 1 1/2 cups of batter on it and cook for 2 1/2 -3 1/2 minutes.)
5. Serve with fruit, pure maple syrup, and/or coconut whipped cream!
*This recipe can easily be doubled or tripled and the leftovers frozen for later
Ranch pork chops
Cook Time: 4 hrs
Temp: Low
Ingredients
1 Package assorted pork chops
1 Package Ranch dressing seasoning packet
1 Can diced tomatoes and green chilies
Directions
1) In a skillet, salt and pepper pork chops and brown.
Put all ingredients in freezer bags and freeze until ready to cook.
When ready to cook:
2) Place in the bottom of the slow cooker.
4) Cover and cook on LOW for 4-6 hours
Slow-Cooker Chicken Tortilla Soup
thaw overnight and throw in a slow cooker the next day!
1 lb. shredded, cooked chicken
1 tsp. chili powder
1 (4 oz) can chopped green chili peppers
1/4 tsp. black pepper
1 (10) pkg frozen corn
1 Tbsp. chopped cilantro
1 (14.5 oz) can chicken broth
1 (15 oz) can whole peeled tomatoes, mashed
1 tsp. cumin
1 (10 oz) can enchilada sauce
1 med. onion
1 bay leaf
2 garlic cloves, minced
2 c. water
1 tsp. salt
Optional toppings: sour cream, shredded lettuce
Directions:
1. If cooking tonight, place all ingredients in a slow-cooker. Cover, and cook on LOW for 6-8 hours or on HIGH for 3-4 hours.
2. Top with your favorite tops individually in bowls and serve!
3. If freezing, dump all ingredients (minus optional toppings) into large gallon sized Ziploc bag and freeze. (Label bag BEFORE filling). Thaw overnight then follow step one to cook.
Slow Cooker Fajitas
1.5 lbs of flank steak or chicken breast equivalent
1 1/2 bags of frozen veggies( onions, peppers)
2 tsp garlic
1T fresh cilantro (chopped)
1 t chili powder
1 t ground cumin
1 t ground coriander
1 t salt
1 10 oz cans of diced tomatoes and green chiles
flour tortillas (only if low carb)
Dump all ingredients in a bag.
Thaw and place in crock pot on high for 4-5 hrs or 7 hrs on low
Honey and Spiced Glaze Pork Chops
8 (4-oz) boneless center-cut loin pork chops (about 1/2 inch thick)
1 tsp salt
1/2 tsp freshly ground black pepper
1/2 C honey
4 Tbsp Dijon mustard
1 tsp. ground ginger
1/2 tsp ground cinnamon
1/4 tsp ground cloves
Mix EVERYTHING together in a mixing bowl and pour into a Ziploc gallon bag. Freeze.
To prepare: Thaw overnight. Transfer the contents into a crockpot, cover and cook on low for 4-6 hours or on high for 3-5 hours. Even better if you will take the liquid from the crockpot and cook in a skillet to thicken into a glaze.
Recipe: Crockpot TexMex Carnitas
Ingredients
2-3 lbs pork (butt/shoulder works best)
1/4 c. diced yellow onions
1/4 c. diced green chiles (canned is okay)
1 tsp. fresh minced garlic
1 1/4 c. (1 small can) diced tomatoes
1 tbsp cumin
2 tsp onion powder
2 tsp chili powder
1 tsp garlic powder
1/2 tsp. salt
1 tbsp agave/honey
2 tsp. lime juice
2 tbsp. orange juice
1/2 c. barbecue sauce
Instructions
Put all ingredients in zip lock, freeze.
When ready to cook:
Place all ingredients in a crockpot on low 6-8 hours.
About an hour prior to eating (if possible), shred the pork with a fork and stir.
Serve in lettuce bowls/wraps.
Thai Beef Lettuce Wraps
What you need:
For the beef:
1 large roast (chuck, bottom round, etc.)
2 tbsp lime juice
2 tbsp tamari
2 tbsp Schezuan or Srirachi sauce
2 tbsp Thai Sweet chilli sauce
1/4 c. orange juice
1/4 c. diced green onions
2 tbsp honey
For the slaw:
5 cups shredded cabbage and carrots (I used the organic bagged cole slaw mix)
1 tsp fresh grated ginger
1 tsp finely diced cilantro
1 tbsp lime juice
1 tsp tamari
2 tbsp tahini paste
1/2 c. natural chunky peanut butter (sub almond butter if you’re legume-free)
2 tbsp honey
1/3 c. orange juice
What you do:
For the beef, place all ingredients in the crockpot. Set on low 8 hours. If you’re home, turn the roast midway.
When the time is up, take the meat out and let sit to cool a bit. This is because I like to use my hands to pull the meat.
Pull the meat into shreds, tossing the fat and any bones. Place meat into bowl.
Ladle some of the juice left in the crockpot onto the meat and stir to coat. Add another splash of tamari if you’re so inclined.
For the slaw, whisk all the ingredients together except the cabbage & carrots.
Then pour the mixture over the slaw and toss to coat.
Place the meat on the lettuce, top with slaw, and wrap.
Serve with gluten-free hoisin or sweet chili sauce.
Slow Cooker Chicken Vegetable Soup
4 boneless, skinless chicken breasts
1/2 teaspoons sea salt
1/4 teaspoon ground pepper
1 tablespoon olive oil
2 cups frozen vegetables (red bell pepper, zucchini, squash, carrots)
1 1/2 cups butternut squash, cut into small cubes (or sweet potato)
1/2 yellow onion, diced
1 – 15 ounce can diced tomatoes
1 – 15 ounce can crushed tomatoes
1 1/2 cups low sodium chicken broth
6 tablespoons tomato paste
4 tablespoons balsamic vinegar
4 cloves garlic, minced
2 teaspoons dried oregano
1/4 teaspoon red pepper flakes
2 sprigs fresh rosemary
2 sprigs fresh thyme
1/3 cup fresh basil, chopped
Instructions:
Sprinkle salt and pepper on all sides of chicken breasts, dividing evenly. In a large nonstick skillet, heat 1 tablespoon olive oil. Add chicken breasts to skillet and cook for 6 to 7 minutes on each side until chicken is browned and cooked through. Allow the chicken to cool and shred the chicken.
Put following in zip lock bag and freeze:
chicken,onion, frozen vegetables, butternut squash, tomatoes, crushed tomatoes, chicken broth, tomato paste, balsamic vinegar, garlic, oregano and pepper flakes. Stir to combine and nestle rosemary and thyme on the surface.
When ready to cook:
Cover and cook on low for 6 to 8 hours.
Remove and discard rosemary and thyme from soup. Stir basil into soup, saving some for garnishing (if desired).
Paleo meatloaf ingredients
This is a great recipe and serves 5
Ingredients
2 lb ground beef
1 ½ tsp sea salt
1 tsp ground black pepper
1 egg
1 medium onion, finely chopped
2 cups white button mushrooms, finely chopped
1 tsp chili pepper flakes
3 tsp fresh thyme, minced
1 tsp fresh oregano, minced
3 cloves garlic, minced
½ cup homemade ketchup
1 tbsp honey, optional
½ tbsp Worcestershire sauce, optional
1 tbsp paleo cooking fat
How to prepare
1, preheat your oven to 350 F
2, put a medium-sized skillet on a medium heat, and start to melt down the cooking fat, add the mushrooms and source and cook for around three minutes or until they are soft.
3, with a large bowl you need to combine these ingredients the meat, eggs, onion, salt, pepper, thyme, oregano, garlic, chilli pepper and mushrooms, you need to mix well and make sure that you breakup the meat. Now add the cooked mushrooms to the mix it is very important that you distribute the mushrooms out evenly as this helps bond the meatloaf together.
4, now you need to lightly grease your loaf pan with additional cooking fat and fill it with your mixture then place it in the oven and cook for approximately 15 minutes.
5, while you’re paleo meatloaf is happily cooking in the oven get a small bowl and combine ketchup, honey and Worcestershire sauce to make the delicious sauce that you are going to spread on top of your delicious meatloaf.
6, after cooking for around 15 minutes you need to gently spread your source over the top of your meatloaf.
7. Continue cooking for around another 40 minutes and serve with a delicious salad.
Wrap meat loafs in tin foil and freeze for a quick meal later on.
COOKING DAY:
Chop all veggies at the same time, Label plastic bags , Put ingredients in bags and stick in freezer!
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