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 October 2017 Table of Contents: Week 1 Grocery List.………....................….1 Week 1 Menu............................................... 2-3 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…………….......……….4 Week 2 Menu..…………………..……. ............ 5-6 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………….......………...7 Week 3 Menu..……………….........……...…..8-9 Slow Cooked Balsamic Short Ribs Moroccan Chicken Spicy Steak Bites Broiled Rosemary Fennel Pork Chops Hawaiian Salmon Lettuce Wraps Week 4 Grocery List………………………..10 Week 4 Menu………………….….......….......11-12 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 October 2017 - 5 Dinners In 1 Hour · PALEO FREEZABLE ONCE ASSEMBLED, POULTRY, SKINNY, SLOW COOKER PALEO 5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY PALEO 5 INGREDIENTS,
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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 forthose 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-
Canned/Packaged a Low sodium chicken broth 15 oz c McCormick Greek seasoning 3 tsp a Rotel tomatoes and green chilies 2 cans c Sun dried tomatoes 4 tbsp
Dairy/Meat a Boneless chicken breasts 4c Egg 2c Feta cheese 4 tbsp c Ground beef 2 lbse Large shrimp (peeled and deveined) 2 lbsd Pork shoulder 4 lbb Tilapia fillets 6
Frozen a Frozen chopped carrots 2 cups a Frozen chopped onion 1 cup c Frozen sweet potato fries 16 oz
Other c
Pantry Staples a Chili powder 3 tsp b,e Dried rosemary 1 1/2 tsp b Dried thyme 1 tsp e Garlic powder 1 tsp a,d Ground cumin 2 tbsp b,e Ground paprika 1 tsp d Italian seasoning 3 tsp b Lime juice 2 tbsp c Minced garlic 3 tsp d,e Olive oil 5 tbsp d,e Onion powder 2 tsp b,c,d,e Pepper 3 1/4 tsp a,b,c,d,e Sea salt 4 tsp
Produce e Asparagus 2 bunch b Broccoli and cauliflower mix (fresh florets) 12 oz a Celery 2 stalks e Cherry tomatoes 2 cups d Fresh spinach 6 cups a,b,e Salad greens 18 cups d Sweet potatoes 3
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 - P
GREEN 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 - P
BROCCOLI 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 - P
SWEET 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.
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, PORK, SLOW COOKER
PALEO
FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
Slow Cooked Crazy Simple Peppered Pork Roast - P
SWEET POTATO WEDGES AND SPINACH SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C fresh spinach
COOKING DIRECTIONS
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 - P
ROASTED 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.
Canned/Packaged d Applesauce 24 oz a Can tomato sauce 14 oz e Crushed pineapple 2 tbsp d Fennel 1 tsp d Maple syrup 3 tsp
Dairy/Meat b Almond milk 2 tbsp b Boneless chicken breasts 6d Pork chops (thi -cck ut) 6e Salmon fillets 6a Short ribs 3 lbsc Top loin steaks (or any steak you like) 6
Frozen b Frozen cauliflower 16 oz e Frozen sweet potato fries 16 oz
Pantry Staples a Balsamic vinegar 4 tbsp c,e Cayenne pepper 3/4 tsp d Coconut oil 3 tsp a,d Dried rosemary 2 tsp a,c Dried thyme 2 1/2 tsp e Garlic powder 1 tsp b,d Ground cinnamon 3 tsp b Ground cloves 1/4 tsp b Ground coriander 3 tsp b Ground cumin 3 tsp b Ground ginger 3 tsp c Ground paprika 3 tsp d Lemon juice 3 tsp c Minced garlic 1 tsp c Olive oil 2 tbsp e Onion powder 1 tsp b,d Pepper 2 tsp c Rubbed sage 1/2 tsp c Salt and pepper (to taste)a,d,e Sea salt 1 1/2 tsp a,d Water 1/2 cups
Produce c Asparagus 1 bunch a,d Baby carrots 32 oz a Broccoli florets 16 oz a Chopped dates 3 tbsp e Romaine hearts 1 bag b Salad greens 6 cups c Sweet potatoes 4
Paleo October 2017 Week 2
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PALEO
BEEF, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, SLOW COOKER
PALEO
FREEZABLE ONCE ASSEMBLED, POULTRY, SKINNY
PALEO
BEEF
Slow Cooked Balsamic Short Ribs - P
BROCCOLI 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 - P
GREEN 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 - P
BAKED 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.
Canned/Packaged d Canned pineapple chunks 20 oz d Liquid smoke 3 tbsp
Dairy/Meat b Bacon slices 6a Beef brisket 4 lbb Boneless chicken breasts 6c Large shrimp (peeled and deveined) 2 lbsd Pork shoulder roast 5 lbe Salmon fillets 6
Frozen b Frozen broccoli 16 oz
Pantry Staples c Butter 4 tbsp d Chicken broth 1 cup c Crushed red pepper flakes (to taste) 1/2 tsp a Garlic powder 3 tsp e Ginger 1/4 tsp a Italian seasoning 3 tsp c Lemon juice 2 tbsp e Lime juice 2 tbsp c,d,e Minced garlic 1 1/2 tbsp d,e Olive oil 4 tbsp a,b,d,e Pepper 2 tbsp a,b,d,e Sea salt 5 tsp
Produce d Asparagus 2 bunch b Bell peppers 2e Cilantro 1 tsp b Red onion 1a,b,c,d,e Salad greens 30 cups b Sliced mushrooms 2 cups c Spaghetti squash 1a,e Sweet potatoes 12
Paleo October 2017 Week 3
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PALEO
5 INGREDIENTS, BEEF, FREEZABLE ONCE ASSEMBLED, SLOW COOKER
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, POULTRY
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
Canned/Packaged e Canned diced fi -re roasted tomatoes 15 oz a Red wine 1 cup
Dairy/Meat a Beef roast 3 lbb Boneless chicken breasts 6e Italian sausage 2 lbc Pacific cod fillets 6d Pork chops 6
Frozen d Frozen butternut squash (cubed) 2 cups b Frozen cauliflower (or fresh if desired) 16 oz c Frozen sweet potato fries 16 oz
Pantry Staples b Arrowroot 3 tsp c Cajun seasoning 3 tsp b Coconut milk 1 cup c Coconut oil 3 tsp d Italian seasoning 3 tsp c Lemon juice 3 tsp d Olive oil 2 tbsp a,b,d,e Pepper 4 tsp a.b,c,d,e Sea salt 2 1/3 tbsp
Produce d Asparagus 2 bunch a,e Baby carrots 24 oz b Broccoli and cauliflower florets (fresh ) 16 oz e Fresh spinach 16 oz e Head cabbage 1 small b Mushrooms 3 cups a Salad greens 18 cups a Sweet potato 3a Yellow onion 1d Zucchini 1
Paleo October 2017 Week 4
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PALEO
5 INGREDIENTS, BEEF, FREEZABLE ONCE ASSEMBLED, SLOW COOKER
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, POULTRY
PALEO
5 INGREDIENTS, SEAFOOD, SKINNY
Slow Cooked Pot Roast with Red Wine Sauce - PGREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
1 C red wine6 C salad greens
COOKING DIRECTIONS
Add ingredients of bag along with red wine toyour slow cooker.
Cook on low for 8 hours.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
3 lb beef roast8 oz baby carrots1 yellow onion3 sweet potato4 t sea salt2 t pepper
ASSEMBLY DIRECTIONS
Clean and quarter onion and sweet potatoes.
Add all ingredients to a large zipper bag. Zip toseal and shake to mix.