www.5dinners1hour.com How to use the plan: 1. Choose week 1, 2, 3, or 4. 2. Check the shopping list and shop your pantry, fridge and freezer first. 3. When ready to prep your meals, get out all ingredients on the shopping list except for those in italics. Those will not be needed until you cook the recipes. 4. Open all cans and packages. This is a huge time saver! 5. Follow the “Assembly Directions” (located in the right column). 6. Store all prepped meals in the refrigerator. 7. When ready to cook, follow the “Cooking Directions” (in the left column). It is good to have extra foil, slow cooker liners, non-stick spray and one-gallon size freezer bags. Some meals may be frozen after assembly. If frozen, thaw before cooking according to the cooking directions. Tools & Tips: Fill your sink with soapy water for quick and easy clean up. You will need the following kitchen tools- Knife Cutting board Foil Measuring cups Measuring spoons Non-stick cooking spray One-gallon freezer bags These meals may be made organic by buying and using organic ingredients and free range/grass fed meats when possible. Paleo December 2017 Table of Contents: Week 1 Grocery List.………....................….2 Week 1 Menu...............................................3-4 Slow Cooked Pot Roast with Red Wine Sauce Broccoli Mushroom Chicken Casserole Cajun Pacific Cod Crispy Broiled Pork Chops and Vegetables Italian Sausage and Cabbage Week 2 Grocery List…………….......……….5 Week 2 Menu..…………………..……. ............ 6-7 Slow Cooked Savory Peppered Brisket Baked Chicken with Bacon and Vegetables Lemon Garlic Shrimp Over Spaghetti Squash Slow Cooked Hawaiian Pork Salmon with Cilantro Lime Sauce Week 3 Grocery List………….......………...8 Week 3 Menu..……………….........……...…..9-10 Slow Cooked Balsamic Short Ribs Moroccan Chicken Spicy Steak Bites Broiled Rosemary Fennel Pork Chops Hawaiian Salmon Lettuce Wraps Week 4 Grocery List………………………..11 Week 4 Menu………………….….......….......12-13 Slow Cooked Chicken Taco Soup Herbed Lime Tilapia Greek Burgers Slow Cooked Crazy Simple Peppered Pork Roast Savory Herbed Shrimp If you have any questions, contact us at [email protected]
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Paleo December 2017 - 5 Dinners In 1 Hour · PALEO BEEF, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, SLOW COOKER PALEO FREEZABLE ONCE ASSEMBLED, POULTRY, SKINNY PALEO BEEF Slow Cooked
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www.5dinners1hour.com
How to use the plan:
1. Choose week 1, 2, 3, or 4.2. Check the shopping list and shop your pantry,
fridge and freezer first. 3. When ready to prep your meals, get out all
ingredients on the shopping list except for those in italics. Those will not be needed until you cook the recipes.
4. Open all cans and packages. This is a huge time saver!
5. Follow the “Assembly Directions” (located in the right column).
6. Store all prepped meals in the refrigerator.7. When ready to cook, follow the “Cooking
Directions” (in the left column).
It is good to have extra foil, slow cooker liners, non-stick spray and one-gallon size freezer bags.
Some meals may be frozen after assembly. If frozen, thaw before cooking according to the cooking directions.
Tools & Tips:
Fill your sink with soapy water for quick and easy clean up. You will need the following kitchen tools-
FREEZABLE ONCE ASSEMBLED, POULTRY, SKINNY, SLOW COOKER
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
PALEO
5 INGREDIENTS, BEEF, FREEZABLE ONCE ASSEMBLED, KID FAVORITE
Slow Cooked Chicken Taco Soup - PGREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
15 oz low sodium chicken broth6 C salad greens
COOKING DIRECTIONS
Pour ingredients of bag into slow cooker.
Add 1 can chicken broth and cook on low for 8hours.
Shred chicken with two forks before serving.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
2 stalks celery4 boneless chicken breasts1 C frozen chopped onion2 cans rotel tomatoes and green chilies2 C frozen chopped carrots1 T ground cumin1 T chili powder1 t sea salt
ASSEMBLY DIRECTIONS
Clean and dice celery.
Combine all ingredients in a large zipper bag. Zipto seal and toss to mix.
Herbed Lime Tilapia - PBROCCOLI AND CAULIFLOWER MIX AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Bake covered in a 400 degree oven for 20minutes or until sh akes easily with fork andvegetables are crisp tender.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
6 tilapia llets12 oz broccoli and cauli ower mixfresh orets2 T lime juice1 t dried rosemary1 t dried thyme1/2 t ground paprika1/2 t sea salt1/2 t pepper
ASSEMBLY DIRECTIONS
Place tilapia lets in 9x13 baking dish sprayedwith non stick spray.
Pour broccoli/cauli ower mix over tilapia.
Mix last 6 ingredients in a small bowl and pourover vegetables. Cover with foil.
*Non seafood eaters, substitute with chicken breasts or steak. May require longer cook time.
Greek Burgers - PSWEET POTATO FRIES
INGREDIENTS NEEDED ON COOKING DAY
1/4 C feta cheese16 oz frozen sweet potato frieshamburger toppings
lettuce, tomato, onion, pickles
COOKING DIRECTIONS
Grill on indoor or outdoor grill and top with fetacheese.
Prepare fries according to package directions.
INGREDIENTS NEEDED FOR ASSEMBLY
2 lbs ground beef1 T McCormick Greek seasoning1/4 C sun dried tomatoes3 t minced garlic2 egg1/4 t pepper1/4 t sea salt
ASSEMBLY DIRECTIONS
Combine all ingredients in a medium bowl, usinggloves if you prefer.
Form into patties 4 - 5 inches across and an inchor so thick and add to container with lid,separating layers with wax paper.
Pour into slow cooker. Add 2 cups water andcook on low for 8 hours.
Serve with spinach salad.
INGREDIENTS NEEDED FOR ASSEMBLY
4 - 6 lb pork shoulder3 sweet potatoes3 T olive oil1 t onion powder1 T Italian seasoning1 T ground cumin2 t sea salt2 t pepper
ASSEMBLY DIRECTIONS
Wedge sweet potatoes and add to large zipperbag.
Add remaining ingredients to the same zipperbag. Zip and shake to mix well.
Savory Herbed Shrimp - PROASTED ASPARAGUS AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Pour contents of bag onto baking sheet sprayedwith non stick spray.
Broil for 3 - 5 minutes or until shrimp areopaque and form a "C" shape, and asparagus iscrisp-tender.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
2 lbs large shrimp peeled and deveined1 pint cherry tomatoes2 T olive oil1/2 t dried rosemary1 t garlic powder1 t onion powder1/2 t ground paprika1/4 t sea salt1/2 t pepper2 bunch asparagus
ASSEMBLY DIRECTIONS
Trim woody ends from asparagus and discard.
Combine all ingredients including asparagusspears in a large zipper bag. Zip to seal andsquish to coat.
*Non seafood eaters, substitute with cubed chicken breast or steak. May require longer cook time.
BEEF, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, SLOW COOKER
PALEO
FREEZABLE ONCE ASSEMBLED, POULTRY, SKINNY
PALEO
BEEF
Slow Cooked Balsamic Short Ribs - PBROCCOLI AND CARROTS
INGREDIENTS NEEDED ON COOKING DAY
16 oz broccoli orets
COOKING DIRECTIONS
Pour contents of bag into slow cooker and cookon low for 8 hours.
Steam broccoli and season with salt and pepper.
INGREDIENTS NEEDED FOR ASSEMBLY
16 oz baby carrots3 lbs short ribs1/4 C balsamic vinegar3 T chopped dates14 oz can tomato sauce1 t dried rosemary1/2 t dried thyme1/2 t sea salt1/2 t pepper
ASSEMBLY DIRECTIONS
Place all ingredients in a large zipper bag. (use 2bags if you need to) Zip to seal and squisharound to mix.
Moroccan Chicken - PGREEN SALAD AND MASHED CAULIFLOWER
INGREDIENTS NEEDED ON COOKING DAY
16 oz frozen cauli ower6 C salad greens2 T almond milk
COOKING DIRECTIONS
Remove chicken from bag and grill on indoor oroutdoor grill or brown in skillet.
Steam cauli ower and mash with a splash ofalmond milk and a pinch of salt and pepper.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
6 boneless chicken breasts1 T ground coriander1 T ground ginger3 t ground cumin2 t ground cinnamon1/4 t ground cloves1 t pepper
ASSEMBLY DIRECTIONS
Add all ingredients to large zippered bag. Zip toseal and toss to coat chicken.
Spicy Steak Bites - PBAKED SWEET POTATOES AND ASPARAGUS SPEARS
INGREDIENTS NEEDED ON COOKING DAY
COOKING DIRECTIONS
Place foil wrapped sweet potatoes in slowcooker and cook on low for 8 - 10 hours.
Pour steak bites and asparagus onto largebaking sheet sprayed with non stick spray. Broil4 - 8 minutes or until desired doneness.
Serve with baked sweet potatoes.
INGREDIENTS NEEDED FOR ASSEMBLY
1 T ground paprika2 t dried thyme1 t minced garlic1/2 t rubbed sage1/2 t cayenne peppersalt and pepper to taste
6 top loin steaks or any steak you like1 bunch asparagus2 T olive oilsalt and pepper to taste
4 sweet potatoes
ASSEMBLY DIRECTIONS
Add rst 6 ingredients to large zipper bag.
Cut steak into 2 inch pieces and add to samebag.
Trim woody ends off asparagus and discard.Place spears in same zipper bag with steakadding last 2 ingredients. Zip to seal and squisharound to mix.
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
Slow Cooked Hawaiian Pork - PASPARAGUS AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Add contents of large bag to slow cooker andcook on low for 8 hrs.
Last half-hour: Shred meat with a fork and let itabsorb the juice.
Saute asparagus in a medium skillet until crisp-tender.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
5 lb pork shoulder roast3 T liquid smoke20 oz canned pineapple chunks1 C chicken broth2 t sea salt1 t pepper2 bunch asparagus1 T olive oil1 t minced garlic
ASSEMBLY DIRECTIONS
Add all ingredients except asparagus to a largezipper bag. Zip to seal and squish to mix.
Trim woody ends from asparagus and discard.Place asparagus spears in a medium zipper bagwith olive oil and minced garlic.
Salmon with Cilantro Lime Sauce - PSWEET POTATOES AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Place sweet potatoes in slow cooker and cookon low 6 - 8 hours.
Remove sh from bag and place on baking sheetsprayed with non stick spray.
Broil at 500 degrees for 5 - 8 minutes or untilsh akes easily with fork.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
6 salmon llets2 T lime juice1 t minced garlic3 T olive oil1 t cilantro1/4 t ginger1/8 t sea salt1/4 t pepper6 sweet potatoes
ASSEMBLY DIRECTIONS
Add all ingredients except sweet potatoes to alarge zipper bag. Zip to seal and squish to mix.
Wrap sweet potatoes individually in foil.
*Non seafood eaters, substitute with chicken breast or steak. May require longer cook time.