Weight Loss Meal Plans

Author Archives: Kayla Chandler

5 Make-Ahead Breakfast Recipes (Keto & Paleo) | Healthy Meal Prep Series

Healthy Meal Prep with Kayla Chandler

Hey y’all! I’m so excited about today’s post because it’s the first in a new series I’ll be starting on my blog and YouTube Channel for healthy meal prep.

Meal prep is such a critical component to seeing longterm results with your health, energy, and weight loss, especially if you’re busy and always on-the-go like me!

All of the recipes in my meal prep series will be 100% Gluten Free and many of them will also be paleo-friendly and keto-friendly.

To kick things on for this meal prep series, today I’m sharing 5 Healthy Make-Ahead Breakfast Recipes that will last you up to 5 days in the refrigerator. And, feel free to double or triple these recipes to make them last an entire week or if you’re prepping for multiple people.

I hope you guys take advantage of this new healthy meal prep series because it can really help to speed up your health and weight loss results!

Comment below if you have some ideas/recommendations for me to include in this meal prep series!

Watch Meal Prep Video Below…


Keto Bacon & Egg Breakfast Muffins

Healthy Keto Meal Prep for Weight Loss
Keto Bacon & Egg Breakfast Muffins

These breakfast muffins can be made in advance and will last in the refrigerator for up to 5 days in an air tight container.  They are gluten free, keto, and paleo.

Servings: 9 muffins
  • 9 Organic Eggs
  • 4-5 slices Organic Bacon or Turkey Bacon cooked & crumbled
  • 1/2 Bell Pepper de-seeded & chopped
  • 1/2 C. Spinach roughly chopped
  • 1/2 C. Cherry Tomatoes diced
  • Sea Salt & Pepper to taste
  • 1/2 C. Organic Shredded Cheese (optional add-on)
  1. Preheat oven to 350 degrees F.  Grease a muffin pan with oil or line with muffin cups and set aside.

  2. Add eggs to a mixing bowl and whisk until fully broken down and combined. Then, add all remaining ingredients and mix well.

  3. Transfer egg mixture to muffin pan.  I like to use an ice cream scoop so it doesn’t get too messy.  Should fill 9 muffin slots.

  4. Bake muffins for 25-30 minutes or until eggs are set.  Let cool completely before removing from the pan.  ENJOY!

Cacao Chia Pudding

Healthy Keto Meal Prep for Weight Loss
Cacao Chia Pudding

This recipe is paleo friendly and has a low carb, keto-friendly option.  It will last in the refrigerator for up to a week.  Feel free to double/triple this recipe to get multiple servings.

Servings: 1
  • 1 Tbsp Cacao Powder
  • 3/4 C. Unsweetened Almond Milk
  • 1 Tbsp Raw Honey, see notes for low carb sweeteners
  • 1/2 tsp Vanilla Extract
  • 3 Tbsp Chia Seeds
  • Cacao Nibs, Chopped Nuts, Coconut Flakes, etc. (optional toppings)
  1. Add cacao powder to a bowl with a dash of the almond milk and mix with a fork.  Continue to slowly add the almond milk while mixing until all of the milk is gone.  Some lumps will remain and that’s completely fine.

  2. Add the raw honey and vanilla extract and mix again.  Then, add the chia seeds and mix until the chia seeds are fully worked into the mixture.

  3. Place in refrigerator for one hour.  Then, mix again just to ensure all of the flavors are well blended.  Place back in the refrigerator covered for up to one week.

  4. When ready to serve, add your favorite healthy toppings (i.e. coconut flakes, chopped nuts, berries, cacao nibs, etc.)

Recipe Notes

You can substitute the raw honey with birch xylitol, erythritol, monk fruit, stevia, etc. for a low carb, keto-friendly sweetener.

Keto Almond Flour Pancakes

Healthy Keto Meal Prep for Weight Loss
Low Carb Almond Flour Pancakes

These pancakes are low carb, paleo, and keto-friendly.  They’ll last in the refrigerator for up to 5 days.  See notes for sugar free syrup options.

Servings: 3 pancakes
  • 2 Organic Eggs
  • 4.5 Tbsp Unsweetened Almond Milk
  • 1/2 tsp Vanilla Extract
  • 1/4 C. Almond Flour
  • 1/4 C. Coconut Flour
  • 1/8 tsp Baking Powder
  • Pinch of Sea Salt
  1. In a mixing bowl, add the eggs, milk, and vanilla extract and mix until fully combined.

  2. Then, add the almond flour, coconut flour, baking powder, and sea salt to the same mixing bowl and mix until fully combined.

  3. Heat some coconut oil in a skillet over medium heat.  Once it’s fully heated, scoop out 1/3 of the pancake mixture with a spoon or ice cream scoop and add it to the skillet.  Spread evenly into a circular shape with the back of a spoon.  You want the pancakes to be about 1/4 inch thick.  Once they begin to bubble and are firm enough, flip and cook the other side.  Cook until golden on each side and fully cooked through.  Repeat until pancake mixture is gone (should make 3 pancakes).

  4. When ready to serve, I like to cut the pancakes into bite-size pieces so they’ll fit into the container more easily.  Serve with a boiled egg and fresh berries!

Recipe Notes

For a sugar free syrup, I like to use Lakanto syrup.

Grain Free Breakfast Burrito

Healthy Keto Meal Prep for Weight Loss
Grain Free Breakfast Burrito

I used the Siete Almond Flour wraps for convenience and to keep this wrap low carb, paleo, and keto-friendly.  Feel free to use whatever healthy wrap you’d like to use.

Servings: 1
  • 1 Siete Almond Flour Wrap
  • 1 small handful Spinach
  • 1 slice Organic Bacon or Turkey Bacon cooked
  • 2 Organic Eggs scrambled and seasoned
  • Bell Pepper sliced (to taste)
  • Purple Onion sliced (to taste)
  1. To assemble the wrap, add the spinach, bacon, eggs, bell pepper, and onion.  Wrap like a burrito and secure with a toothpick, if needed.  

Recipe Notes

I purchase Siete Wraps from my local health food store or Whole Foods.  You can also purchase them on the Siete Foods website.

Paleo Banana Bread Breakfast Bars

Healthy Paleo Meal Prep for Weight Loss
Paleo Banana Bread Breakfast Bars

This recipe is paleo and gluten free and will last in the refrigerator up to 5 days.

  • 1.5 Ripe Bananas (with spots)
  • 2 Organic Eggs
  • 3 Tbsp Raw Honey
  • 1 tsp Vanilla Extract
  • 1 Tbsp Grass-fed Ghee or Coconut Oil
  • 2 C. Almond Flour
  • 1 Tbsp Baking Powder
  • 2 tsp Cinnamon
  • 1/2 tsp Nutmeg
  • Pinch of Sea Salt
  1. Preheat oven to 350 degrees F.  Grease a 6×6 or 8×8 pan and set aside.

  2. Mash bananas with a fork until completely mushed.  Then, add the eggs, raw honey, vanilla extract, and oil.  Mix until fully combined.

  3. In a separate mixing bowl, add the almond flour, baking powder, cinnamon, nutmeg, and salt.  Mixing until fully combined.

  4. Pour the wet ingredients into the bowl of dry ingredients and mix until fully combined.

  5. Transfer banana bread batter to pan and spread out evenly.  Bake for 25-30 or until you can insert a toothpick into the center and it comes out clean.  Let cool completely before removing bread from the pan.

10 Healthy Habits That Changed My Life

  Today, I’m sharing 10 Healthy Habits I’ve developed over the years that have completely changed my quality of life.  I think it’s a great thing to share tips and ideas with each other because some of the best habits I’ve developed have been things I’ve learned from chatting with other people. If I’m living… Continue Reading

The information on this website has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, prevent, or cure any illness or disease.

For Business Inquiries: Admin@KaylaChandler.com