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Weight Loss Meal Prep

Weight Loss Meal Prep for the Week! | Gluten and Grain Free Recipes

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Kayla Chandler Woolfolk
This healthy meal prep menu for the week is full of delicious gluten free, grain free, and dairy free recipes.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Course Breakfast, Dinner, Lunch, Snack
Servings 5 servings

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Equipment

Ingredients
  

Breakfast: Overnight Protein Oats (2 ways)

Banana Bread Protein Overnight Oats (3 servings)

  • 2 Ripe Bananas, mashed
  • 1.5 C. Rolled Oats
  • 2 C. Unsweetened Almond Milk (or any type of milk)
  • 3 Tbsp Your Favorite Protein Powder (I like Paleo Valley Bone Broth Protein Powder)
  • 6 Tbsp Chopped Nuts (I used chopped walnuts)
  • 1.5 tsp Vanilla Extract
  • 1.5 tsp Cinnamon
  • 3 Tbsp Ground Flax Seeds
  • Pinch of Sea Salt
  • Optional Toppings: : 5-10 Banana Slices and/or 1/4 C. Blueberries
  • Optional: For extra sweetness, add 1-2 Tbsp of Monk Fruit, Birch Xylitol, Raw Honey, or Maple Syrup

Almond Butter Chia Protein Overnight Oats (2 servings)

  • 1 C. Rolled Oats
  • 1.5 C. Unsweetened Almond Milk (or any type of milk)
  • 2 Tbsp Chia Seeds
  • 4 Tbsp Almond Butter
  • 2 Tbsp Your Favorite Protein Powder (I like Paleo Valley Bone Broth Protein Powder)
  • Optional Toppings: 1 C. Fresh Berries
  • Optional: For extra sweetness, add 1-2 Tbsp of Monk Fruit, Birch Xylitol, Raw Honey, or Maple Syrup

Lunch: Paleo Chicken Nuggets with Creamy Cucumber Dill Salad

Paleo Chicken Nuggets (5 servings)

For the Nuggets:

  • 1 lb Ground Chicken
  • 1 Egg
  • 1-2 tsp Hot Sauce (I used Siete Hot Sauce)
  • 1 tsp Sea Salt
  • 3 Tbsp Coconut Flour

For the Coating:

  • 1/3 C. Almond Flour
  • 4 Tbsp Ground Flax Seeds
  • 1/2 tsp Sea Salt
  • 1/2 tsp EACH of Garlic Powder, Onion Powder, Chili Powder, and Paprika

For the Baste:

  • 3 Tbsp p Grass-fed Butter, Ghee, Coconut Oil, or Avocado Oil, melted
  • 1-2 Tbsp Hot Sauce add more if you prefer nuggets to be more spicy

Creamy Cucumber Dill Salad (5 servings)

  • 2 Large Cucumbers, cut into fourths
  • 1/2 Red Onion, sliced
  • 2 Tbsp Fresh Dill, de-stemmed and finely diced
  • 1 Large Lemon
  • 1 Garlic Clove, grated
  • 1 tsp Raw Honey
  • Sea Salt and Pepper, to taste
  • 1/4 C. Avocado Mayonnaise (I use either Primal Kitchen or Chosen Foods)

Dinner: Turkey Meatloaf with Cauliflower Mash & Broccoli

High Protein Ground Turkey Meatloaf (5 servings)

For the Meatloaf

  • 1.5 lbs Ground Turkey
  • 1 Egg
  • 1/2 Yellow Onion, chopped
  • 2-3 Garlic Cloves, minced
  • 1/4 C. + 2 Tbsp Ground Flax Seeds
  • 2 tsp Italian Seasoning
  • 1 tsp EACH of Sea Salt and Paprika
  • 1/2 tsp EACH of Black Pepper, Garlic Powder, and Onion Powder

For the Sauce

Savory Cauliflower Mash (5 servings)

  • 1 Large Head of Cauliflower
  • 2 Tbsp Grass-fed Butter, Ghee, or Coconut Oil
  • Sea Salt and Pepper, to taste
  • Optional: Garlic Powder and Dried Parsley

Steamed Broccoli (5 servings)

  • 1 Large Head of Broccoli
  • Sea Salt and Pepper, to taste

Snack Option: Celery Sticks and Almond Butter (5 servings)

  • 1 Bundle of Celery, roughly chopped
  • 10 Tbsp Almond Butter

Snack Option: Boiled Eggs (5 servings)

  • 5 Eggs, hard boiled
  • Sea Salt and Pepper, to taste

Instructions
 

Breakfast: Overnight Protein Oats (2 ways)

    For the Banana Bread Protein Overnight Oats:

    • Mash bananas with a fork. Distribute evenly into 3 containers (I used mason jars).
    • Next, add 1/2 C. rolled oats to each container along with 2/3-3/4 C. Unsweetened Almond Milk. Give that a good mix.
    • Then, to each container add 1 Tbsp protein powder, 2 Tbsp chopped nuts, 1/2 tsp vanilla, 1/2 tsp cinnamon, 1 Tbsp ground flax seeds, a pinch of sea salt, and 1/2 Tbsp extra sweetener (optional). Mix each container with a fork until ingredients are fully combined.
    • Add toppings and seal each container with a lid. When ready to serve, give it a good stir and enjoy! These will last in the fridge for up to 7 days. **Feel free to add the toppings when ready to serve.

    For the Almond Butter Chia Protein Overnight Oats

    • In two separate containers (I used mason jars), divide ingredients equally and add all ingredients to each container (except toppings). Stir to thoroughly combine all ingredients. Add toppings.
    • Seal with a lid and place in fridge until ready to serve. When ready to serve give it a good stir and enjoy! **Will last in the fridge for up to 7 days.

    For the Paleo Chicken Nuggets

    • Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or silicon mat.
    • In a large mixing bowl, add all of the nugget ingredients and mix with hands until fully combined. Set aside. In a small bowl, add all of the coating ingredients and mix well.
    • Wet hands and scoop out about a Tbsp of the ground chicken mixture, roll it into a ball then flatten into a nugget shape (about 1/2 inch thick). Lightly press it into the coating mixture and coat each side of the nugget. Place onto the baking sheet. Repeat this process until all of the ground chicken mixture is gone. **I aimed for 20 nuggets so I’d have 4 nuggets each day for lunch.
    • Bake nuggets for 15 minutes (no need to flip).
    • Remove nuggets from oven and lightly brush the baste mixture on each side of the nugget. Place back into oven and bake for another 5-7 minutes. ENJOY!

    For the Creamy Cucumber Dill Salad

    • Add cucumber and purple onion to large bowl. Zest the lemon first and then squeeze the lemon juice from the entire lemon.
    • Add all remaining salad ingredients and thoroughly mix until combined. Cover bowl and place in fridge until ready to serve. **Tip: I like to randomly stir the salad to ensure all of the ingredients are marinating in the mayonnaise and lemon juice.

    Dinner: Turkey Meatloaf with Cauliflower Mash & Broccoli

      For the High Protein Ground Turkey Meatloaf

      • Preheat oven to 375 degrees F. Line a loaf pan with parchment paper or grease with non-stick oil.
      • In a mixing bowl, add all meatloaf ingredients and mix until fully combined. Transfer meatloaf mixture to the loaf pan and press firmly into the pan (tightly packed).
      • For the sauce, in a small saucepan over low-medium heat, add all sauce ingredients and whisk until fully combined & slightly warm.
      • Spread sauce evenly over the meatloaf and bake the meatloaf for 40 minutes. Remove from oven and let it rest for 10 minutes before slicing. Cut into 10 equal slices and enjoy 2 slices as a single serving. Serve alongside the cauliflower mash and steamed broccoli.

      For the Savory Cauliflower Mash

      • Cut all stems off of the cauliflower and steam cauliflower until extra soft. It MUST be extra soft. 
      • Transfer steamed cauliflower to a saucepan and mash with a potato masher or fork. Then, use an immersion hand blender to get it extra creamy similar to the texture of real mashed potatoes (this device is a game-changer for making delicious cauli-mash!). Once mashed, add butter/oil and all seasonings to taste. ENJOY!

      For the Steamed Broccoli

      • Cut broccoli into bite site pieces and steam for 10 minutes or until it reaches your desired softness.
      • Transfer steamed broccoli to a large bowl and season with sea salt and pepper, to taste. Feel free to add additional seasonings.

      Snack Option: Celery Sticks and Almond Butter

      • Chop celery. Pre-portion out the celery sticks and almond butter into five equal servings to have throughout the week.

      Snack Option: Boiled Eggs

      • Boil eggs. Season with sea salt and pepper, to taste.Enjoy one per day.
      Keyword breakfast meal prep, chia pudding meal prep, dinner meal prep, gluten free meal prep, healthy meal prep, meal prep, meal prep for the week
      Did you make this recipe? Be sure to tag me on Instagram!@KaylaJChandler or #FeelinFabWithKayla