Monday-Thursday: Regular class schedule
Friday, Dec. 31, New Year’s Eve – 9 am class only
Saturday, Jan 1.-Closed
Angie is a tough WOD, one that you have to be wise in your approach. Scale as necessary because 100 pullups is no joke. Compare to September 17. Post time to comments.
Paleo January, Week 1
Paleo January is around the corner, and we wanted to help get you started on the right foot! There are a few ways you can tackle Paleo – don’t be afraid to try new things and get creative! At the end of the day, Paleo is about meat and vegetables, and you can be as simple or as creative as you want!
Below are a week’s worth of meals. This is A LOT of food! Each meal is designed to provide you leftovers for the next day’s lunch and/or dinner (If you are cooking for one or two, don’t make all of the meals – two or three should be plenty to get you through the week!). Adjust the meals as needed to fit your time schedule. If you are time crunched during the week, that is ok too – cook several chicken breasts on Sunday, and eat those throughout the week with your favorite fruits and vegetables. Crock pot meals are also a great time saver, and I will try to include one of those each week too (these are also great because it makes a lot of food that you can freeze and eat later.) Deli meat is also another time saving meal if you are in a time crunch and need something quick (be careful to not eat too much deli meat because it’s high in nitrates).
I also tried to find meals that are not too expensive to make. You do not have to spend a ton of money to eat well. It’s about eating fresh fruits and veggies with some meat. If you make one of the meals and end up with tons of food, freeze some of it, and eat it in a couple of weeks (you can save a ton of money that way!). You can also save by halving some recipes (I know it’s hard to by half of most items at the grocery store, but you can use what you need and freeze the rest for later).
I will create a meal plan each week with a variety of meats, fruits and veggies each week. Let me know what you are looking for, and I will try to find something tasty!
(Some recipes will call for meat/vegetables in ounces, and most of the time, at the store, you buy those in pounds. 16 oz. is one pound, so if you know you need 8 oz. of something, get half a pound. If you get anything at Central Market, don’t tell the kids behind the counters you need ounces of something – they will tell you the scale only measures in pounds. )
Week 1 Grocery List (If you go to Target, this list is in order of the store from front to back):
Fruit (your choice – get what you like)
Green and/or red pepper
Sweet potatoes (2-3)
Deli meat (get 1-2 lb. at the deli counter if you can)
Raw nuts (whatever kind you want – if you want to save some money and don’t mind an extra trip, go to the Vending Nut Co. on Montgomery St. – you can get a pound of nuts under $6. Nuts are also on sale at the Kroger off of University by TCU for $3-$4/lb. with a Kroger card.)
Pork Loin (1-2 lb.)
Bacon (you can omit this to save some money – it’s a breakfast food, and you’ll have plenty to eat otherwise)
1/2 lb. ground beef
Chicken sausage (it’s by the breakfast sausage-get whatever variety/flavor sounds good)
1 can tomato sauce
1 jar of marinara sauce
1 jar of salsa
Bag of frozen chicken breasts
Eggs (go ahead and buy 2.5 dozen – you will eat them all before they go bad, and it will save you some money)
SPICES/SEASONINGS you will need throughout the week (add these to your pantry – you’ll need them each week! If you are unsure about which ones you will want to have, go to Central Market and get spices in the bulk foods section – you can get samples for less than 50 cents.)
Breakfast: Egg-Veggie Scramble
Lunch: Deli meat (about 5-8 oz.), almonds or avocado, and an apple
Snack: Fruit (your choice) and a handful of almonds (less than 15).
Dinner: Chicken (or beef) fajitas (Cut 3-5 chicken breasts in strips; marinate in fajita seasoning, olive oil and 1/4 c. water). Slice and dice green and/or red peppers, jalapenos, and an onion. Saute veggies, then add marinated chicken. Cook until done (about 8 minutes). Serve with salsa and avocados.
Breakfast: Eggs, bacon, and an apple
Lunch: Use your leftover fajita meat to make a fajita salad: Mix salad greens, your favorite veggies, fajita meat and salsa together.
Snack: Fruit and nuts
Dinner: Chard of Many Colors (Save a couple of chicken sausages for Thursday am! Also, I haven’t ever found “chard”, so I use zucchini, squash and onion)
Breakfast: Egg-veggie scramble
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack: Fruit and nuts
Dinner:Baked Rosemary Chicken (Use the frozen chicken breasts you bought to make the chicken fajitas)
For the weekend, make a sweet treat, Candied Pecans (from Paleo Mama):
1 lb or roughly 4 cups of pecan halves
1 egg white
1 tbs water
2/3 cup honey
1/2 tsp sea salt
1/2 tsp ground cinnamon
1. Preheat oven to 250.
2. Line a cookie sheet with parchment paper.
3. In a large bowl, put in egg white and water. Using a fork or whisk, beat together until it is frothy.
4. Dump in pecans and stir until they are completely coated.
5. In a measuring cup, combine honey, salt, and cinnamon and carefully stir to combine.
6. Pour honey mixture over nuts and stir to combine completely.
7. Dump contents of bowl onto cookie sheet and using a rubber spatula, press into a single layer.
8. Bake for about an hour to an hour and a half, stirring every 15 minutes.
9. Pull nuts out of oven, and put them onto a glass baking dish to cool (if they cool on the parchment, they will stick).
10. Once cool, break up and store in zip top bags at room temperature.
Post thoughts to comments.