Easy Paleo Salad Meal Prep Plan
This Easy Paleo Salad Meal Prep Plan will make a free, easy guide to plan and prepare your salads and also eat a variety of vegetables. With good planning and organisation preparing healthy meals shouldn’t be time consuming and a laborious process. This plan is mainly focused on summery foods that don’t need much cooking, and will make tasty summer bowls. The protein used with these meals is mainly chicken as it is easy and tasty to have cold.
Paleo Meal Plan plus Gluten Free
The meal prep plan is Paleo, though at the end it has an option for those that eat rice with their Paleo diet, with the addition of resistant starch rice. Note that rice is not Paleo, so if you want your to be 100% Paleo leave out the rice and focus only on the Paleo food. With planning and prepping you could easily be having bowls or plates like the one below, with very little effort.
Easy Paleo Salad Meal Prep Plan
Plan how many meals you want to prep for. About 3 meals eating similar food should do for some or else boredom with eating the same food sets in, though some people prefer eating the same or similar food to build consistency with their eating habits. Decide based on your preference and goals.
Food Prep Time
It’s best to have 2 food prep days in a week. One the day before the start of your working week and one in the middle. This will help minimise food waste and also make the meal preparation manageable if you’re prepping for a few days. You can also change up your types of food easily from the first half of the week to the next. Effectively you’ll need to set aside an hour for your food preparation. Most of the labour will in shredding and chopping up the vegetables as the meat is mainly oven cooked and vegetables like squash and sweet potatoes just need to be left to boil whole.
Avoiding Food Waste
Don’t restrict yourself to using the prepared vegetables just for your bowls. You can easily saute them and have them with your cooked meals. It’s handy to have them ready and chopped up to use. If you’re worried about having prepared too many vegetables or you change your mind about having kale raw in your salads move it on to breakfast and have it with eggs like in the meal below.
Easy Paleo Salad Meal Prep Plan
What You’ll Need
You’ll need airtight containers with lids to store your food in and keep it fresh. I find glass jars do a good job in keeping the chopped vegetables fresh for longer. I’ve kept salads in jars for up to 5 days still fresh in the fridge. You’ll also need a good knife, peeler or vegetable shredder.
Your Shopping List
Your shopping list will depend on what you’ve chosen to include in your meals. To keep it simple choose 1 vegetable from each type for one part of the week and vary on the next. For example one leafy vegetable like spinach, kale or cabbage. One sweet crunchy vegetable like beetroot, carrots or celery. One from the higher carbohydrate vegetables like sweet potatoes, butternuts or pumpkins. Choose one herb, one fruit and also one protein.
This will simplify your meal preparation but to make it more interesting you can choose to do much more and make your bowls more varied with lots of different textures and flavors
Preparing Your Food
Leafy vegetables can be sliced and stored in jars as they are. You can also massage cabbage or kale leaves before storing them in jars. You can also mix them with herbs or/and fruit ready to eat. You can also leave mixing with fruit till the time you eat in case you decide to cook the vegetables as in the cabbage sauteed with sausage in the middle of the bottom row of pictures.
Crunchy Sweet vegetables can be grated or sliced and kept as they are or mixed with herbs as in the beetroot. Beetroot will also mix well with fruit. Cubed carrots will combine well with cubed cucumbers and other crunchy vegetables. If combining the vegetables its best if they are cut in the same manner, eg cubed or grated.
Examples of vegetables to choose from will include the ones below though you can widen your choice.
Leafy Vegetables – Spinach, Kale, Red Cabbage, White Cabbage, Broccoli
Crunchy Sweet Vegetables – Carrots, Beetroot, Celery, Cucumber
Squash and Sweet Potatoes – Butternut, Pumpkin, Sweet potatoes
Flavor and Texture Vegetables – Avocado, Tomatoes, Onions, Herbs
Fruit – Mango, Peaches, Figs, Cranberries, Oranges, Pears, Apples
Squash, Sweet Potatoes
These can be washed and just boiled whole or in half, cool down and keep in the fridge. When you eat the meal just slice what you need and warm up by frying. They can also be easily baked at the same time cooking the meat in the oven though they may need to be chopped if large. When ready to eat just slice what you need and and fry in fat of choice.
Varying Flavors and Textures From Meal To Meal
Having handy avocados, tomatoes, fruit, fruit mixed with herbs, onion and tomato salsa ready add to different bowls, mixing it up will make for varied tasting bowls even if the main ingredients are still the same in the meals.
For this meal prep plan the meat is mainly chicken as it cooks quickly and can easily be had cold. Vary the flavor with spices, marinades and also the choice of the cut of chicken. The chicken is baked in the oven. Recipe links have been provided at the end to some of the recipes here. You can easily have other protein choices like fish as they cook quicker when you’re ready to eat.
Directions For Meal Prep In About 1 Hour or Less
While the meat and the larger vegetables are cooking prepare the other vegetables
1 Meat Marinate or season your chicken pieces and bake in the oven ( At oven temperature 220 degrees celcius most large chicken pieces will cook in 25 to 30 minutes). Cool it before refrigerating.
2 Large Vegetables Chop or cut the large in half squash before boiling. Wash sweet potatoes and boil whole. ( This should take about 20 minutes as you don’t want them to cook to mushy. They will cook further when you reheat by frying) Cool them before refrigerating.
3 Leafy and Crunchy Vegetables Slice, chop, grate, julienne or spiralise your vegetables
4 Store your avocados, tomatoes, fruit and onions for adding the extra flavor based on how ripe they are.
Have lemons, limes, apple cider vinegar, olive oil, good salt, black pepper and some dried herbs as a handy dressing. You can also buy dressings compliant with Paleo or also make your own.
Also have eggs handy ready to fry to top your bowls as a protein source or for extra flavor. Runny yolk, lemon juice, olive oil and salt make a tasty dressing.
Adding Rice or other Gluten Free Grains – Not Paleo
If you eat rice you can also add it to your bowls. You can make it resistant starch rice for the added benefits. Portioning your rice into balls of about 2 tablespoons a ball is good for counting macros and also good for portion control. It also makes your cold rice easy to store and have with different types of meals.
This is just cooked and cooled portioned rice to make it a resistant starch, shaped into balls and stored in the fridge ready to eat.
Simplify your meal prep with this Easy Paleo Salad Meal Prep Plan