Meal Plans for Weight Loss

5 Make-Ahead Lunch Recipes for Healthy Meal Prep (Keto & Paleo)

Healthy Meal Prep for Keto & Paleo

Okay, y’all… Get Excited! Because I’m sharing more healthy recipe ideas for my new Healthy Meal Prep series! Today, I’m sharing 5 Make-Ahead Healthy Lunch Recipes that are 100% Gluten Free & Paleo-Friendly. And, three of the recipes are also Keto-Friendly.

You guys know I love meal prepping, and I believe it’s a huge component to seeing longterm results with your health, energy, and weight loss efforts. It literally sets you up for success.

So, I highly recommend you jump on the healthy meal prep bandwagon because I’ve got a lot of great meal prep videos coming your way!

In the meantime, be sure to check out my previous video in this series where I share 5 Make-Ahead Healthy Breakfast Recipes that are Paleo & Keto Friendly.

And, feel free to multiple these recipes in order to prep for multiple days throughout the week.

Lets jump right in!

Watch Meal Prep Video Below…

https://youtu.be/-Hq77aM008o

#1 – Paleo Salmon Patties

Healthy_Meal_Prep
Paleo Salmon Patties

This recipe is gluten free and paleo friendly.

Servings: 3 patties
Ingredients
  • 1 6oz can Wild-Caught Salmon
  • 2 Tbsp Sweet Potato or Butternut Squash (cooked & mashed)
  • 1 Organic Egg
  • 2 Tbsp Coconut Flour
  • 1.5 Tbsp Green Onion, chopped
  • 1 tsp Coconut Aminos or Liquid Aminos (healthy replacement for soy sauce)
  • 1/2 tsp Dijon Mustard
  • 1/4 tsp Garlic Powder
  • Sea Salt & Pepper, to taste
  • Coconut Oil (for cooking)
Instructions
  1. Add all ingredients (except coconut oil) to a mixing bowl and mix until fully combined.

  2. Separate mixture into 3 equal parts.  Roll each section into a tight ball and then form into a patty shape.  

  3. Add coconut oil to a skillet over medium heat.  Place each salmon patty into the skillet and cook on each side until fully heated through and slightly crisped on each side.

  4. To assemble the meal prep container, I like to add spinach and then top it off with 1 salmon patty.  For my sides, I’m having fresh bell pepper slices and avocado (add lemon juice to avocado to keep from browning).

Recipe Notes

You can find Coconut Aminos HERE.

#2 – Beef Stuffed Bell Peppers

Healthy Meal Prep
Beef Stuffed Bell Peppers

This recipe is gluten free, paleo, and keto friendly.

Servings: 2 Bell Peppers
Ingredients
  • 1 tsp Coconut Oil
  • 1/2 Small Purple Onion, chopped
  • 1/2 lb Grass-fed Ground Beef
  • 1 C. Tomato Sauce (get sugar free if keto)
  • 1/2 Tbsp Dried Basil
  • 1 Tbsp Italian Seasoning
  • 1 tsp Garlic Powder
  • 1 tsp Paprika
  • Sea Salt & Pepper, to taste
  • 1 C. Spinach, chopped
  • 2-3 Bell Peppers (any color)
Instructions
  1. Preheat oven to 350 degrees F.  Add coconut oil to a skillet over medium heat.  Saute onion until slightly soft and translucent.

  2. Add ground beef to skillet and cook until browned.  Drain the grease and add back to the skillet.

  3. Add tomato sauce, basil, Italian seasoning, garlic powder, paprika, sea salt, and pepper to skillet and mix to fully combined.  Then, add chopped spinach and mix again.  Cook for a few more minutes to wilt the spinach.

  4. Cut the tops off of the bell peppers and remove all seeds.  Place bell pepper ‘bowls’ into a baking dish.  Transfer beef mixture to bell pepper bowls.  Feel free to sprinkle organic cheese on top, if you’d like.

  5. Bake bell peppers for 20-25 minutes.  When ready to add to meal prep container, cut each bell pepper in half so it’ll fit into the container.  For my sides, I’ve also included some celery sticks and avocado. **Be sure to squeeze fresh lemon juice over the avocado to preserve it (or add the avocado to the container the morning of).

#3 – Avocado Egg Salad

Healthy Meal Prep
Avocado Egg Salad

This recipe is gluten free, paleo, and keto friendly.

Servings: 1
Ingredients
  • 1/2 Large Avocado
  • 2 Organic Eggs, hard boiled
  • 1/3 C. Tomato, diced
  • 1/3 C. Cucumber, chopped
  • 2 tsp Lemon Juice
  • Sea Salt & Pepper, to taste
Instructions
  1. In a bowl, mash avocado with a fork.  Add the boiled eggs and mash those as well.  Mix until everything is fully combined.

  2. Add the diced tomatoes, chopped cucumber, lemon juice, sea salt, and pepper.  Mix well.

  3. Transfer avocado egg salad to meal prep container and squeeze a bit more lemon juice over top to help preserve it.  For the side items, I’m adding celery sticks and raw almonds.

#4 – Grilled Chicken with Roasted Butternut Squash

Healthy Meal Prep
Grilled Chicken with Roasted Butternut Squash

This recipe is gluten free and paleo friendly.

Servings: 2
Ingredients
  • 1 Organic Boneless, Skinless Chicken Breast
  • 1.5-2 C. Butternut Squash, cubed (I used the frozen pre-cut squash)
  • 2 Tbsp Coconut Oil or Avocado Oil
  • Sea Salt & Pepper, to taste
  • Italian Seasoning, to taste
  • Paprika, to taste
Instructions
  1. Preheat oven to 375 degrees F.  Season chicken breast with sea salt, pepper, Italian seasoning, and paprika (to taste).  Place in a baking dish and add 1/4-1/2 inch of water to keep chicken moist.  Bake chicken until fully cooked through.

  2. Line a baking sheet with parchment paper and add cubed butternut squash.  Drizzle oil over top and sprinkle with sea salt and pepper.  Toss with hands to ensure all of the butternut squash is coated with the oil/seasoning.  Bake squash at 375 degrees F. for 20-25 minutes or until soft and slightly roasted.  Toss butternut squash halfway through cooking.

  3. To assemble the meal prep container, I added spinach.  Then, I cut the chicken breast in half and then cut it into bite-size slices and placed it on top of the spinach along with half of the roasted squash.  For my side items, I included bell pepper slices and avocado with lemon.

#5 – Turkey Club Wrap

Healthy Meal Prep
Turkey Club Wrap

This recipe is gluten free, paleo, and keto friendly.

Servings: 1
Ingredients
  • 1 Siete Almond Flour Wrap
  • 1/2 Avocado
  • Spinach
  • 1 Organic Turkey Bacon (already cooked)
  • 2-3 Organic Deli Turkey Slices
  • Tomato Slices
  • Sea Salt & Pepper, to taste
Instructions
  1. Mash the avocado with a fork.  Season with sea salt and pepper to taste.

  2. Spread mashed avocado onto the wrap.  Then, layer with spinach, tomato slices, turkey bacon, and turkey slices.  Wrap and cut in half.

  3. Add wrap to meal prep container.  For the sides, I included bell pepper slices and raw almonds.

Recipe Notes

Feel free to use any healthy wrap you wish.  I’ll be using the Siete Almond Flour Wrap to keep this recipe paleo and keto friendly.

Low Carb Ranch Dressing
Ingredients
  • 1 C. Coconut Cream (taken from the top of a can of full fat coconut milk)
  • 1 C. Primal Kitchen Avocado Mayo
  • 2 tsp Garlic Powder
  • 2 tsp Dried Dill
  • 1 tsp Onion Powder
  • Pinch of Sea Salt
  • 2 tsp Lemon Juice
  • Water or Coconut Water
Instructions
  1. Add coconut cream from a can of full fat coconut milk to a mixing bowl and the avocado mayo.  Mix to combine.

  2. Add all seasonings and lemon juice.  Mix again.  Then, slowly adding some of the coconut water from the can of coconut milk (or plain water) while stirring until the dressing reaches your desired consistency.  Store in refrigerator for 1-2 weeks.

Recipe Notes

Get Primal Kitchen Mayo HERE.

Feel free to half this recipe if it yields too much ranch dressing for your liking.

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