Sunday, March 3, 2013

Your Weekly Stanley Meal Planning


What an easy life you'll have this month. You won't have to plan your trips to the grocery store 
or even bother thinking about what you want to make for meals week after week for a whole 
freaking month! You lucky dog, you. 


The setup is all the same...the Stanley BLD + Snacks.

Follow the recipes as I say and you should be good to go in the paleo world. As a reminder, these
are meals for 2 that make leftovers for another day of lunch and at times, dinner again. If you're a
family of four, then you're on your own for lunch the next day of just double all the recipes. I
believe you're smart enough to figure it out one way or another. Don't freak out if you have a
bunch of leftover grocery items. We'll try to do some roll over recipes to use up the rest of the stuff.
However, it may or may not use it all up. We just like to stock up on a few of those Costco items
that we can have laying around the yellow sub (aka our place).

The recipes are intended to help you get through most of the week, but you will have a couple
days on your own. You can decide if you want those days to be paleo or non paleo, staying 
home or eating out. I'll cut you some non-paleo slack if you're new to the lifestyle...I won't 
cut you any if you're not new to it. Sorry, we won't feel bad for you.

Here it is...week 1 of the Stanwee Paleo Meal Planning!
(Please share this with all those interested)

Grocery List
Costco is where most items came from although there were a few items we had to get at the
local store that Costco didn't have. (o) means 'other store' when you read the list below.
That way you know what to gather at a different store if your Costco doesn't have it either!
And if you think like me, I organize items by meals then by sections of the stores.
OCD at it's finest, I know.


Here's a lovely picture of the grocery list broken down by meals
and below it's broken down by sections

cantaloupe bag
pineapple
strawberries
blackberries
blueberries
bag of oranges
avocado bag
celery
mushrooms
bell pepper bag
green bell pepper (o)
eggplant bag
cnion bag
aspargus
cherry tomatoes
2 heads cauliflower (o)
serrano chili pepper (o)
cilantro (o)
garlic cloves
(we buy the large jar of the already minced garlic, 
but if you prefer to mince it yourself then have at it)
1 lemon (o)
2 limes (o)

turkey breakfast sausage
bacon
1, 3 pack large ham steaks
deli turkey, honey roasted
1, 3 pack of organic ground beef
1, 4 pack of ground turkey
flank steak
andouille sausage (o)
frozen salmon
frozen chicken breasts
5 dozen eggs

frozen fruit (we went with the antioxidant blend this time)

unsweetened applesauce, 4 pack
canned tuna
canned tomato sauce
canned diced tomatoes
1 box chicken broth (o)
coconut milk(o), 2 lite, 2 regular (just have them on hand)

walnut bag
mixed fruit/nut bag
dried fruit (your choice...we did figs and apricots because there is no sugar added)

unsweetened almond milk (o)
Naked juice (we splurged this time around for fun)

Other: be sure to look at the spices in the recipes in case you need those. I did not include
them in your list since we already had them in our cupboard.

Recipe Time!

Breakfast
You can rotate however you'd like to eat either of these. I like to make the quiche when I have
the weekend so I'm not preparing later in the week when things get busier. And if you
get bored of either, make a smoothie with your frozen fruit or have 'almost oatmeal' instead.



*Veggies-in-the-AM Quiche
10 eggs, whisked
1 medium onion, chopped
1 C asparagus, chopped
1/2 C cherry tomatoes, halved
2 large handfuls of spinach leaves
1/2 tsp garlic powder
salt and pepper to taste

cantaloupe, cubed

Preheat oven on 350. Steam your onion, aspargus, and spinach. While the veggies are steaming, whisk your eggs together and add your spices. When your veggies are cooked, add them to the egg mixture. Pour it into a round pan and top it off with scattered halved tomatoes. Bake for 20 minutes. Pull it out to check on readiness. If it needs a little more time, plop it back in there for a few more until it is thoroughly cooked. Serve with your cubed cantaloupe.


*Applesauce Strawberry Omelet
3 eggs
2 tbsp unsweetened applesauce
2-3 strawberries, sliced
dash of cinnamon
dash of vanilla

breakfast turkey sausages

Heat your skillet. While doing so, beat your eggs together with the cinnamon and vanilla.
Pour the egg mix into the skillet. Cook until mostly set, then flip. Once that's finished cooking,
place on your plate. Spread a little applesauce and strawberries on half the omelet, then fold in
half. You've got yourself an applesauce strawberry omelet...who woulda thought!
This only makes one, so double your recipe for 2.
Serve with your breakfast turkey sausages and maybe a little cup of mango juice!




Lunch
*You will be using all your leftover dinner for lunches. Makes both your life and mine easier. 
You don't have to think of any extra meals and I don't have to type out and take pictures of them. 
Win-win. I like those sorts of things!



Dinner

*Meatloaf with Mashed Cauliflower
2 medium onions, chopped
1 red bell pepper, chopped
1 tsp salt
1 tsp black pepper
1 tsp thyme
1 tsp garlic powder
2 tbsp coconut oil
1 tbsp tomato paste
1/2 C chicken stock
1 tbsp coconut aminos or braggs
2 eggs
4 lbs ground turkey or beef
cave ketchup (if you want to make it) OR
organic ketchup OR
BBQ sauce

1 head cauliflower, florets broken away from stem
1/4 tsp black pepper
1 clove garlic, crushed
1 1/2 tbsp coconut oil
1/2 C coconut milk

(We made this over the weekend in prep for the week. Plus we wanted to have the cupcakes as snacks)

Preheat your oven to 325 degrees. Place your oil on a skillet and heat until hot. Put your
onions, pepper, and spices into the skillet. Saute for about 10 minutes. Once cooked,
remove from heat and add the paste, stock, and aminos/braggs. Let it cool. While it's
cooling, place your ground meat into a large bowl. Crack your eggs over the meat and once
your veggie mix is cooled, add to your egg/turkey bowl and mix completely. Place about
half of your meatloaf into a pan and put in the oven to cook for approximately 70-85 min.
While that is cooking, place your leftover mixture into a cupcake pan and move on to making
your mash.

Steam your cauliflower until very soft. Drain any water from them and place the florets into
a food processor. Place the garlic, coconut oil, milk, salt, and pepper into a microwavable
bowl and heat for about 1 minute. Puree the cauliflower with the coconut milk mixture.
Taste and adjust seasonings...feel free to add any others to your liking (rosemary, thyme, etc.)

Serve with your FOC (fruit of choice)!

While you're eating dinner, cook the meatloaf cupcakes for about 35 minutes. Add minutes
to the cooking as needed to be sure the meat is cooked thoroughly. Place them in an air
tight container and you've got snacks for days. Or freeze some for next week!




*Mama Cos' Jambalaya with Cauli-Rice
1/4 olive oil
2 yellow onion, chopped
4 stalks celery, chopped
1 green bell pepper, chopped
4 cloves garlic, minced
1 serrano chili pepper, chopped with seeds
2 bay leaves
1 tbsp creole seasoning
1 tsp cayenne pepper
1/2 tsp dried thyme
1 1/2 lbs andouille sausage, chopped into chunks
(we threw in some shrimp we had leftover in our freezer too!)
1 3/4 C chicken broth
14 oz can died tomatoes with juice

1 head cauliflower
1 tbsp coconut oil

Break the cauliflower into florets, removing stems. Place into a food processor and pulse
until it looks like rice (takes about 10-15 one to two second pulses). Don't overdo
it or it will get mushy! Add the coconut oil into a med-high heated pan, then add
your cauliflower rice bits. Saute until rice is tender, about 5 minutes.

Heat your oil on high in a large pot. Add onions, pepper, garlic, serrano, bay leaves,
creole seasoning, cayenne, and thyme. Cover and cook until veggies are tender (about 15 min).
Add sausage, broth, and tomatoes. Bring mixture to a simmer, then reduce heat to low.
Cook for about 30-40 minutes to let all the flavors set in. Serve over the cauli-rice.


(you can only guess who added even more spice to their plate and no I didn't eat the bay leaf)


*Steak fajitas with Guac and Pineapple

2 avocados
lime juice, last half left from steak marinade
garlic salt
cilantro, chopped

fresh pineapple, cut into spears

1 lb flank steak
2 tbsp olive oil
juice of 1 1/2 limes
4 cloves garlic, minced
1 tsp sea salt, pepper, chipotle pepper, and cumin

1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 onion, sliced
2 cups baby bella mushrooms, sliced
1 tbsp olive oil
1 tsp salt, pepper, chipotle pepper, and cumin

Puree avocados with lime juice and garlic salt. Season to taste. Mix in chopped cilantro.
Place in a bowl and then into your fridge to reach a nice cool temp before serving.

Cut pineapple into spears, place into a bowl, then into your fridge to chill.

Place steak into a gallon sized bag. In a small mixing bowl, whisk together oil, lime juice,
salt, pepper, chiotle, cumin, and garlic. Pour the mixture into the steak bag and toss to coat steak.
Put in your fridge for up to 24 hours. Remove steak from bag and bring close to room temp.
10 minutes before cooking steak, preheat your grill to 500 degrees. Grill steak 3-4 minutes per
side. Cut steak strips into thin strips, against the grain for serving.

Now heat your olive oil on a medium heated pan. Add veggies and seasonings. Saute
until veggies have softened. While cooking veggies, set oven to broil 500 degrees.
Once veggies are cooked, place veggies onto a baking sheet. Place in oven
for 3-5 minutes.

Serve dinner plate with layered steak strips on bottom, then top them with the veggie medley.




*Best Chicken Ever with Baba Ganoush
2 whole garlic cloves, smashed
8 cups water
3 tbsp salt
1/2 tbsp coconut aminos or braggs
1 bay leaf
1 tsp whole coriander seeds
1 tsp whole cumin seeds
1 tsp whole black peppercorns
2-3 lbs boneless skinless chicken breasts

Spice blend:
1 tbsp cumin
1 tbsp curry powder
1 tbsp chili powder
1/2 tbsp ground allspice
1/2 tsp ground cinnamon
1/4 tbsp black pepper
2 tbsp coconut oil

2 lbs eggplant
1/4 C tahini
1 tsp salt
3 tbsp lemon juice
2 garlic cloves, chopped
1/8 tsp chili powder
1/8 tsp cumin
1 tsp toasted sesame seeds

Place a 1 gallon bag inside a large bowl, standing it straight up. Pour the water into the bag,
then add the garlic, salt, aminos/braggs, bay leaf, coriander, cumin seeds, and peppercorns.
Then add the chicken to the bag. Seal the bag and fridge it for 2 hours. Once complete,
rinse your chicken well and set it in a collander to dry. Preheat your grill on high heat with
the lid closed for about 10 minute. Place all the spice blend ingredients together in a small
bowl except the oil. Melt the oil, then pour over the spices. Combine well. Coat each
piece of chicken with the mix. Cook for 4 minutes on one side and 4 minute on the other,
making sure the lid is closed for both sides when cooking.

Preheat broiler on high heat. Cut the eggplant in half, lengthwise and cut a few slits
into the flesh. Place face down on a cooking sheet and cook for 5 minutes. Turn it
face up and broil another 10 minutes until skin is blackened and eggplant is tender.
Set aside to cool. While that's cooling, place the tahini, salt, lemon juice, garlic, chili powder,
and cumin into a food processor. Scoop the eggplant pulp out of the skin and into colander to
drain extra moisture for a few minutes. Place it in the food processor and puree it with all
other ingredients. Sprinkle with your toasted sesame seeds and serve with your chicken.


Snacks

*Quick AM Snack
If you don't have time for anything or don't want turkey or tuna in the AM...throw together a 
mix of dried fruit and nuts. Be sure to have a hard boiled egg or some sort of protein to 
supplement your snack!

*Turkey Avocado Rolls
8 pieces turkey
1 avocado
cherry tomatoes, sliced

Roll up your avocado and tomato into your turkey. Place in air tight container or 
pack 4 for you and 4 for him for work. Eat them when you're hungry, but not quite ready
for the next meal. 
(If you need a little something to dip them in, try a little dijon mustard or make a paleo dip)


*Tuna salad
2 cans tuna
1 tbsp mayo
handful dried cranberries or chopped apricots
handful walnuts, chopped
celery, chopped (optional)

Mix all ingredients together. Place in storage containers. Use them as you wish, when you wish.
Use large celery sticks to spoon out the tuna salad or get some plantain chips for
a little crunch.

*Paleo Comfort Meatloaf Cupcakes
 (see meatloaf dinner recipe)

Freeze these bad boys for handy dandy snacks. They look
kinda gross in the photo, but they are so tasty!

Holy smokes, this seemed never ending for me. I have nothing else to say. I don't have any
interest in posting funny stories from the day or any more food suggestions.
Super lame, but I'm super tired. I've already ruined that 10pm curfew
and know how terrible I'll feel at work tomorrow.

I hope you all find this helpful in either getting a kick start to the paleo lifestyle or
finding new recipes if you've already been on the bandwagon.

Please share the blog with others if they are interested...it will give them an easy start!

♥The Stanleys



Recipes came from all over...paleo comfort foods, wellfed, my mom, Ty's mom, and just us. Credit to all!