My name is Tanya, I’m an integrative health coach and I specialize in leveraging the paleo diet and lifestyle to optimize your health.
Today, I’m showing you how to make a super simple meal prep for the entire work week.
So this is going to include paleo diet meals prep for 5-days and it’s gon na be three meals a day. All the meals are gluten-free dairy-free, they are also friendly and they are high in protein, which is really good if you are currently focusing on weight, loss or weight management. But before we get started for the best content on the paleo diet.
PALEO DIET 5-DAY MEAL PREP
I also want to mention, if you are looking for a full, seven-day meal plan and you want recipes that are a bit more elaborate than something simple like we’re doing today. So let’s get right into it. For breakfast we have chia pudding.
Chia pudding is great because it requires no cooking. It can be prepped in advance or about 15 minutes before you want to consume it. Chia pudding is full of healthy fats, fiber and antioxidant, which make it a great way to start your day. You could also add some collagen peptides or some type of protein powder to boost the protein content of this meal. Its so simple. All you have to do is place two tablespoons of chia seeds per jar.
Then you add about half a cup of milk of your choice. Here I used some canned coconut milk that I actually diluted with water. I then stir those two ingredients together and let it sit for five minutes, then add the rest of the toppings.
You can get creative here, but I love adding a mixture of mixed berries and almond butter. Lastly, give it another good stir and store them in the fridge for lunch. We are prepping a chicken salad, which you can consume in a few ways. Chicken salad is amazing.
Its full of protein and healthy fats and it’s a bit lower in carbs, which is the perfect macronutrient ratio to keep. You fuller for longer start with a large bowl and add in some chopped cooked chicken breasts, then some cucumbers, celery and some red onions.
This is the part that I realized. I needed a larger bowl, so I’m just going to quickly swap those give it a good stir and then add in some mayo I highly recommend using either the chosen foods mayos or the ones by primal kitchen. Both brands have an avocado oil based mayo, which is my absolute favorite, but I also recently found this keto Mayo, which is made from coconut oil at Costco.
So I decided to give it a try and it was pretty good next I’ll, just add in some salt and pepper and give it another good stir. There are two ways I like to serve this salad, the first and my personal favorite is, with some almond flour. Crackers or platine chips today I decided to go with the platanja. I use these glass containers, which I have two sections, so I can place the chicken salad on one side and then the chips on the other.
I’M also gon na link these containers in the description box in case you’re interested in grabbing them for yourself. The second variation is on a bed of greens. Here I have mixed greens and I’m also adding some sprouts. I really like adding sprouts in any of like my salads.
It just adds a really good texture because of that crunch for dinner, we will be cooking two types of proteins. We got some chicken thighs and my personal favorite some wild salmon fillet.
Lets start by preparing the chicken, because that will go in the oven. First, I place the chicken thighs in a baking dish and add in some seasonings here I’ve added some more dash, the urban garlic one, that’s one of my favorites and then, of course I add some salt and a little bit of pepper as well, since that seasoning Does not contain any salt.
I then bake the chicken thighs in the oven at 400, Fahrenheit degrees for about 30 minutes or until the internal temperature has reached 165. While the chicken is baking, I started to prepare the veggies. We will be making some roasted sweet potatoes for a healthy source of carbohydrates and steaming some broccoli as our green vegetable.
I chop everything up in bite-size pieces so that once the chicken is done, I can add in the sweet potatoes immediately. I always roast my sweet potatoes on a large baking sheet with some seasonings here, I’m using some paprika and some garlic powder, salt and pepper, and I’m also adding some avocado oil once that’s ready, chop up the broccoli and steam it in a basket. This doesn’t take very long, so definitely check on your broccoli frequently, so you don’t overcook it once it’s done.
I transfer it into a bowl, so it doesn’t continue to steam and then I add some ghee after taking care of the broccoli, your chicken should be done. So you can remove it from the oven and add in the sweet potatoes. I typically roast my sweet potatoes at 400 Fahrenheit degrees for 30 minutes.
Once that’s done we’re on to our final item and that’s the salmon fillets I like to pan fry mine in once again ghee and add a bunch of herbs. You also don’t want to overcook the salmon so check it frequently. I fried these for about three to four minutes per side, and that was perfect and that’s it.
All we have to do now is to divide everything up in containers, so you’ll have two meals with salmon fillets and three with chicken thighs for a little variety. I think it’s really important to try and consume fatty fish like salmon, at least two to three times per week, since they contain omega-3 fatty acids that are so beneficial for your health, all right guys that is it super simple five-day meal prep everything took Me under two hours to make, so anyone can do this on a Sunday and then be ready for the week ahead.
Let me know in the comments down below what meal you are most excited for. I’M really excited personally for the chia pudding. I think it’s just going to be so easy waking up in the morning and grabbing one of these and having breakfast ready to go.