3 Paleo Meal Prep Ideas For a Healthy Week

Barbacoa Beef

As busy working people, it’s not always easy for us to follow an exact diet, especially not one as specific as the paleo diet, which is why meal prepping comes in handy. If you’re looking for an easy way to stay fit and healthy, these 3 paleo meal prep ideas are perfect for you!
But first of all, what is paleo? Paleo, or “caveman”, is a diet that is based on eating what our ancestors who were cavemen used to eat. This means no grains, sugar, or processed food are allowed, and everything you eat should be protein (such as fish, meat, poultry, and eggs), vegetables, fruits, nuts, and oils such as coconut oil and olive oil.
Maintaining this very specific diet can be a challenge, and one way to stay on track would be meal prepping.
Here are 3 paleo recipes to get you through the week!


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Grilled Chicken Caesar Salad (4 servings)

Grilled Chicken Caesar Salad
Grilled Chicken Caesar Salad

Ingredients:

For the chicken:

4 chicken thighs
1 tablespoon fresh oregano
1 tablespoon lemon zest
1 tablespoon olive oil
4 large garlic cloves
salt and pepper to taste

For the dressing:

1/4 cup paleo mayonnaise
1/4 cup full-fat canned coconut milk
2-4 tablespoons lemon juice to taste
1-2 large garlic cloves
1 tablespoon capers
1 tablespoon fresh oregano
sea salt to taste

For the salad:

1 head romaine lettuce chopped
4 cups spinach
4 boiled eggs
1/2 large avocado sliced
1/2 large cucumber sliced
1 cup cherry tomatoes sliced in half
1/4 cup olives of any kind
1/4 cup of chopped cooked bacon
4-8 quarters marinated artichoke hearts

Instructions:

Rub chicken thighs with seasonings and olive oil.Grill over medium heat on a cast iron grill pan lightly greased with olive oil. Grill for about 10 minutes on each side until cooked (there should be no pink in the chicken when you cut it in the middle). Then set aside and let it rest before cutting into strips.

Blend ingredients for dressing in a food processor or blender until smooth.

Prepare vegetables and toppings, then layer everything into a large bowl, toss with dressing, and serve!

Salmon Cakes (8 servings)

Salmon Cakes
Salmon Cakes

Ingredients:

  • 5 oz salmon (canned or finely diced cooked salmon, skin off). 
  • 1/2 tsp garlic (minced)
  • 1/3 cup sweet potato, squash, or pumpkin (pureed or mashed)
  • 3 to 4 tbsp coconut flour (see notes)
  • 1/4 tsp regular or smoked paprika
  • 1/4 tsp fine kosher or sea salt
  • 1/4 tsp black pepper
  • 1/4 tsp curry powder (optional)
  • 1 rosemary sprig or 1 tsp dried herb of choice
  • 2 eggs
  • 1 tbsp oil or butter for the pan

Instructions:

  • First, mash up your salmon. If you are using fresh versus canned, remove any extra skin.
  • Place your salmon in a bowl and then add in your mashed or pureed veggies (see notes for cooking options). You can use canned pumpkin or sweet potato for a fast prep. Mix together.
  • Next, add in coconut flour 1 tbsp at a time. You will need only 3-4 tbsp depending on the type of salmon you use. Then mix in herbs and seasonings. Mix Together.
  • Lastly, add in your 2 eggs.
  • Mix well until the batter is thick enough to be able to form patties. If the batter is too runny, add 1 tbsp more coconut flour.
  • Form into 8 small balls or roll into larger 5-6 balls.
  • Lay them on parchment paper.
  • Press them into patties/cakes so they are around 1 inch thick.
  • Now turn on your skillet to medium-high. Add your butter or oil.
  • Once heated, add in 3-4 patties/cakes at a time or less. Cook for 3 to 4 minutes on each side or until you see the salmon is cooked thoroughly. If you are using canned salmon, they will cook faster.
  • Remove from skillet. Add 1 tsp more or so of butter/oil and repeat for the next batch of 3-4 patties/cakes.
  • Garnish with extra rosemary, black pepper, chili flakes, or garlic if desired and serve with your choice of dip/sauce or as is.

Barbacoa Beef (9 servings)

Barbacoa Beef
Barbacoa Beef

Ingredients:

  • 5 cloves garlic
  • 1/2 medium onion
  • 1 lime juice
  • 2-4 tbsp chipotles in adobo sauce, to taste
  • 1 tbsp ground cumin
  • 1 tbsp ground oregano
  • 1/2 tsp ground cloves
  • 1 cup of water
  • 3 lbs beef eye of round or bottom round roast, all fat trimmed
  • 2 1/2 teaspoons kosher salt
  • black pepper
  • 1 tsp oil

Instructions:

  • Place garlic, onion, lime juice, cumin, oregano, chipotles, cloves and water in a blender and puree until smooth.
  • Trim all the fat off meat, cut into 3-inch pieces. Season with 2 teaspoons salt and black pepper. Heat the pressure cooker on high (use saute button for Instant Pot), when hot add the oil and brown the meat in batches on all sides, about 5 minutes. Add the sauce from the blender and bay leaves, cover and cook on high pressure until the meat is tender and easily shreds with 2 forks, about 1 hour. (in my Instant Pot I cooked it 65 minutes). (If you’re making this on the stove, simmer it on low at least 4 hours, adding more water as needed to make sure it doesn’t dry out.) Natural release.
  • Once cooked and the meat is tender, remove the meat and place in a dish. Shred with two forks, and reserve the liquid for later (discard the bay leaf). Return the shredded meat to the pot, add 1/2 teaspoon salt or to taste, 1/2 tsp cumin and 1 1/2 cups of the reserved liquid.

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