hello everyone and welcome back to my
channel 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
meals for five days and it's gonna be three meals a day
all the meals are gluten-free dairy-free they are
paleo 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
subscribe to my channel and click the notification bell so you're notified
every time i post a new video every wednesday 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 i also have a video that i filmed that you guys have been absolutely
loving so i'm going to link that right here and in the description box 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 makes 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
it's 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 it's 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 now 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 gonna 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 add 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 let's start by preparing the chicken
because that will go in the oven first i place a chicken thighs in a baking dish
and add in some seasonings here i've added some mrs 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
preparing 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 salmon
so check it frequently i fried these ones for about three to
four minutes per side and that was perfect
and that's it all we have to do now is 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
which are so beneficial for your health all right guys that is it a 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 as always if you enjoyed this video please give it a thumbs up
and don't forget to subscribe thank you so much for watching and i
hope you all have a beautiful day bye um

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Keto Diet Your New Way Of Healthy Living 2021

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