20-minute freezer- slowcooker one-dish chop make

meal friendly meal dinner ahead ahead

➊ pork chops with peaches and red onions

4 Servings
active Time 10 minutes D ire cti ons
Cook Time 15 minutes 1. Season the pork chops with garlic powder, onion powder and salt and pepper.
Grill the pork chops for 5 to 6 minutes on each side, or until no longer pink in
I ng r e d i e n ts the middle. Grilling time will vary depending on heat of the grill and thickness
4 small pork chops of the chop.
1/2 tsp garlic powder 2. Halve the peaches and lay them flesh side down on the grill, ideally over indi-
1/2 tsp onion powder rect heat. Lay the red onion circles slices over indirect heat as well. Grill each
for 6 to 8 minutes, flipping the red onions once.
Salt and pepper
3. Prepare veggies.
3 large peaches, halved and seeded
1 medium to large red onion, cut into 4. Serve Grilled Pork Chops, Peaches and Red Onions with a side of veggies.
circle bunches
Fresh veggies, as side dish

➋ roasted maple mustard chicken

4 Servings
active Time 15 minutes D ire cti ons
Cook Time 40 minutes 1. Preheat oven to 400.
2. To a large roasting pan, or glass baking dish, add the chicken breasts in the
I ng r e d i e n ts middle and season with minced onion, salt and pepper.
2 large boneless skinless chicken 3. Add the quartered red or sweet potatoes and carrot sticks around the
breasts chicken.
2 Tbsp minced onion 4. In a small bowl, whisk together the maple syrup and Dijon mustard. Pour over
1 tsp garlic powder the top of the chicken and veggies.
Salt and pepper 5. Roast in the preheated oven for about 30-40 minutes, or until chicken is
About 2 lbs. red or sweet potatoes, cooked through and potatoes are soft. Cooking time may vary depending on
quartered thickness of the chicken and size of the potatoes.
4 whole carrots, peeled and diced 6. Serve Roasted Maple-Mustard Chicken as one-dish meal.
1/4 cup maple syrup, omit if Whole30
1/4 cup Dijon mustard

© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Paleo Plan - Week 6 page 1

 20-minute freezer- slowcooker one-dish chop make
meal friendly meal dinner ahead ahead

➌ meatloaf muffins & Sweet potato fries

12 Muffins
active Time 25 minutes D ire cti ons
Cook Time 1 hour 1. Peel and slice the sweet potatoes into 1/4” strips. Soak in a bowl of salted
water for at least 30 minutes. Drain the water and pat dry.
I ng r e d i e n ts 2. Preheat oven to 350. Lightly spray 12-muffin tin wells with non-stick cooking
4 large sweet potatoes spray.
1 Tbsp olive oil 3. Add the soaked sweet potatoes to a rimmed baking sheet and toss with olive
Salt and pepper oil, salt and pepper. Bake in the preheated oven for 25 to 30 minutes, tossing
4 oz. tomato paste once or twice. Cooking time will depending on thickness of the strips.
2 Tbsp apple cider vinegar 4. In a large mixing bowl, whisk together the tomato paste and apple cider vin-
egar. Mix in the grated onion to the sauce. Season with a little salt and pepper.
1 small yellow onion, grated
Add in the ground beef, egg and Italian seasoning and combine into meatloaf.
1 lb. ground beef Divide evenly into the 12 muffin tin wells and bake in the preheated oven for
1 egg 20 to 25 minutes, or until cooked through.
2 tsp Italian seasoning 5. Prepare veggies.
Fresh veggies, as side dish 6. Serve Meatloaf Muffins with Sweet Potato Fries and side of veggies.

N OT ES
Freezer Friendly: Make a double batch of the meatloaf muffins and after they have
cooked, let them cool completely before freezing in plastic baggie or container.

➍ grilled citrus tilapia packets

4 Servings
active Time 15 minutes D ire cti ons
Cook Time 50 minutes 1. Preheat oven to 350. Steam-bake the sweet potatoes.
2. Place the tilapia fillets onto a piece of foil that is large enough to fold up
I ng r e d i e n ts around them. Sprinkle with some ginger and kosher salt and pepper.
4 tilapia fillets, about 1 1/4 lb. 3. Place 2 thin orange slices and 2 thin lemon slices over the tilapia. Wrap up in
1/2 tsp ginger the foil.
1/2 tsp garlic powder 4. Grill for about 10 minutes, at around 350-400 if you grill has a thermometer.
Salt and pepper Fish will be cooked through when it’s white and flaky in the middle.
1 lemon, thinly sliced 5. Prepare the veggies. Once cooked, add cinnamon to the sweet potatoes.
1 orange, thinly sliced 6. Serve Grilled Citrus Tilapia Packets with baked sweet potatoes and veggies.
4 small sweet potatoes, as side dish
1/2 tsp cinnamon
Fresh veggies, as side dish

© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Paleo Plan - Week 6 page 2

 20-minute freezer- slowcooker one-dish chop make
meal friendly meal dinner ahead ahead

➎ sausage & Cinnamon Apples

4 Servings
active Time 10 minutes D ire cti ons
Cook Time 10 minutes 1. In a large skillet, cook the sausage patties. Once cooked through, remove from
the skillet and add to paper towel nearby to drain.
I ng r e d i e n ts 2. In the same skillet, saute the apples for 4-5 minutes, or until they begin to
8 sausage patties soften. Add the cinnamon, ginger and a pinch of salt to the apples while they
4 small, sweet apples, peeled, cored are sauteing.
and sliced 3. Once the apples have softened, add the sausage back in for a minute to
1 tsp cinnamon reheat.
1/2 tsp ginger 4. Serve Sausage with Cinnamon Apples warm with side of fresh fruit.
Pinch of salt
Fresh fruit, as side dish

➏ mango-Strawberry Green smoothie

4 Servings
active Time 5 minutes D ire cti ons
Cook Time 0 minutes 1. If you wish to make these in large batches, freeze the coconut milk in ice cube
trays for about an hour. See make-ahead assembly instructions below.
I ng r e d i e n ts 2. To Blend: Add the frozen spinach leaves & 2 cups of lukewarm water to the
1 cup coconut milk, frozen into cubes blender and pulse until smooth. Add the remaining frozen fruit & coconut
1 banana, quartered milk and puree until smooth.
1/2 cup frozen mango chunks 3. Serve Mango-Strawberry Green Smoothie for breakfast or snack.
6 frozen strawberries
Handful baby spinach leaves
N OT ES
Make-Ahead Freezer Directions: Add 2 frozen coconut milk cubes, 1 quartered
banana, 1/2 cup frozen mango, and 4 frozen strawberries to each of the labeled
quart size baggies. Add the spinach at the top. I suggest cutting the bananas into
quarters because it will make it easier for the frozen fruit to fit into the blender if
the bananas are in chunks. Remove as much air as you can, seal and freeze.

© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Paleo Plan - Week 6 page 3

 20-minute
meal
Shopping List
freezer-
friendly
slowcooker one-dish
meal dinner
chop
ahead
make
ahead

Produce MEATS
item quantity meals used
item quantity meals used
 peaches 3 large ➊  pork chops 4 ➊
 red onion 1 large ➊ boneless skinless

chicken breasts 2 large ➋
 red or sweet 2 lbs. or 3 ➋
potatoes medium  ground beef 1 lb. ➌
 whole carrots 1 lb. ➋
 tilapia fillets 4, about ➍
 sweet potatoes 4 large & 4 ➌ ➍ 1 lb.
small
 sausage patties 8 ➎
 yellow onion 1 small ➌

 lemon 1 ➍

 orange 1 ➍

 sweet apples 4 small ➎
 banana 1 ➏ ADDITIONAL ITEMS
item quantity
 baby spinach 6 oz. bag ➏

 fresh veggie 23 ➊➌➍
(side) 
 fresh fruit (side) 2 ➎ 
 







DAIRY-FROZEN 
item quantity meals used 
 egg 1 ➌ 
 coconut milk 1 cup ➏ 
 frozen mango 1/2 cup ➏ 

 frozen 6 ➏ 
strawberries







➊ Pork Chops Peaches ➍ Citrus Tilapia Packets 
➋ Maple Must Chicken ➎ Sausage Cinn-Apples

➌ Meatloaf Muffins ➏ Mango-Strawb Smoothie

© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Paleo Plan - Week 6 page 4
 20-minute
meal
Shopping List
freezer-
friendly
slowcooker one-dish
meal dinner
chop
ahead
make
ahead

PANTRY STAPLES BAKING-SPICES

Add to your list if you don’t have them on hand. item quantity meals used
item quantity meals used  garlic powder 2 tsp ➊➋➍
 olive oil 3 Tbsp ➌  onion powder 1/2 tsp ➊
 maple syrup 1/4 cup ➋  minced onion 2 Tbsp ➋
 Dijon mustard 1/4 cup ➋  Italian seasoning 2 tsp ➌
 tomato paste 6 oz. can ➌  ground ginger 1 tsp ➍➎
 apple cider vin- 2 Tbsp ➌  cinnamon 1 1/2 tsp ➍➎
egar







ADDITIONAL ITEMS
breakfast Ideas item quantity
item


hard boiled egg & piece of
fruit 

 scrambled eggs & bacon 

with avocado

 sweet potato hash with
baked eggs 

 banana-nut ‘salad’ 

 smoothies 

Snack Ideas 
item 
 almonds or cashews 
 100% fruit leather 
 sweet potato chips 
 apple chips 
 apple slices with peanut 
butter or almond butter
 larabars 

➊ Pork Chops Peaches ➍ Citrus Tilapia Packets

➋ Maple Must Chicken ➎ Sausage Cinn-Apples 
➌ Meatloaf Muffins ➏ Mango-Straw Smoothie
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Paleo Plan - Week 6 page 5