Paleo Diet Brunch or Lunch Ideas

Quick and Nutritious Recipes for Your Midday Meal

Adopting a paleo regime often comes with its own set of challenges, especially when it comes to crafting convenient lunches that fit within the dietary guidelines. Originating from the Paleolithic era, the diet emphasizes foods that our hunter-gatherer ancestors might have eaten, such as lean meats, fish, fruits, vegetables, nuts (how long do nuts last?), and seeds. The diet excludes foods that became common when farming emerged about 10,000 years ago, such as dairy products, legumes, and grains. For those embracing this nutritional philosophy, creating a lunch that is not only healthy but also satiating and palatable is crucial to maintaining the diet in the long term.

Paleo lunches for work or school while adhering to a paleo regime can be particularly daunting. The need for meals that are both portable and can be enjoyed on-the-go necessitates a creative approach to meal planning. A diversity of Paleo recipes are available that meet these requirements, offering a balance of protein, healthy fats, and carbohydrates to fuel the body throughout the day. These lunches take into consideration the importance of wellness, using whole foods to support a balanced diet and overall body health.

Whether it's modifying classic dishes to fit paleo guidelines or exploring new combinations of paleo-approved ingredients, individuals on this dietary journey do not have to compromise on flavor or variety. The focus is on nutrient-dense, minimally processed foods that align with paleo principles, ensuring each lunchbox is packed with food that contributes to a thriving body without veering off the path of their wellness journey.

What Is the Paleo Diet?

The Paleo regime draws its core principles from the dietary patterns of Paleolithic humans. It focuses on consuming whole foods that our ancestors might have eaten before the advent of modern agriculture. Grain-free, this diet eliminates foods such as rice (how long does rice last?), wheat, and corn. Proponents of Paleo suggest that it aligns with our genetic makeup and can contribute to a healthy lifestyle.

Central to Paleo eating is the emphasis on quality. Followers choose foods they perceive as being more "real," such as grass-fed meats, wild-caught fish, and organic vegetables. The diet encourages eating a variety of fruits and vegetables, nuts, seeds, and meat. It is also common to see overlap with another whole foods-based diet, the Whole30, which similarly focuses on unprocessed foods but is structured as a 30-day reset.

Paleo proponents often advocate that by cutting out processed foods and those to which some people may be intolerant (like grains and dairy), individuals may see improvements in overall health. It's important to note, however, that while many find value in Paleo guidelines, dietary needs can vary greatly from person to person. The Paleo regime is not a one-size-fits-all solution but rather a dietary choice that people may need to tailor to fit their individual health goals.

Michele Rosen, aka Paleo Running Momma, adopted the Paleo lifestyle in 2013. Under her new guise, Paleo Running Momma, has collected and made numerous Paleo lunch recipes and more tips for her website to spice things up.

Basic Paleo Lunch Concepts

When it comes to paleo lunch recipes, lunch can be a meal that allows for both creativity and convenience. The key to lunch is focusing on whole, dairy free, unprocessed foods that fit within the paleo framework.

Mason Jar Salad

Mason jar salads are a perfect fit for a paleo lunch. They layer fresh vegetables, quality proteins, and healthy fats in a convenient, portable container. Start by pouring your choice of paleo-friendly dressing at the bottom, followed by heavier items like cucumber or chicken, and top with lighter ingredients such as mixed greens to keep the salad crisp.

Lettuce Wrap Varieties

Lettuce wraps are an excellent bread (how long does bread last?) substitute for those adhering to a paleo regime and provide a refreshing crunch for many paleo lunch recipes. They can be filled with a variety of proteins like grilled shrimp, turkey slices, or even grass-fed beef. Add sliced vegetables, juicy tomatoes, and a smear of paleo soy sauce (how long does soy sauce last?) condiment (or coconut aminos) to enhance flavor and texture.

Stuffed Avocados

Creamy avocado (how long does avocado last?) is a staple in paleo regimes due to their beneficial fats and versatility. For lunch, they can be stuffed with an array of ingredients like tuna (What wine goes well with tuna?) salad, chicken, or sautéed vegetables, like red bell peppers. Use a simple scoop of the creamy fruit filled with a protein-packed salad or grill them for added smoky flavor for a simple but tasty lunch.

Protein-Packed Paleo Lunches

Protein is a cornerstone of the Paleo regime, and Paleo lunch recipes provide a perfect opportunity to pack in high-protein foods to eat to fuel the afternoon. These Paleo diet lunch options focus on diverse sources of protein from the sea, land, and eggs, each offering a variety of nutrients and flavors.

Seafood Selections

Salmon Salad: Salmon is not only rich in protein but also omega-3 fatty acids, which are essential for heart health. A salmon salad can be prepared with fresh greens, diced vegetables, and a simple lemon-oil dressing. To enhance the flavor, one can add herbs like dill (how long does dill last?) or parsley.

• Avocado Tuna Salad: Swapping out mayonnaise for avocado gives tuna salad a fresh and creamy twist while adding healthy fats. Serve this salad to eat in a hollowed-out avocado or with a side of mixed greens for added fiber.

Meaty Mains

• Chicken Salad: A classic chicken salad seasoned with paleo-compliant mayonnaise, mustard (how long does mustard last?), and fresh celery can provide a satisfying and portable lunch option to eat. It's both high in protein and versatile, easily adaptable with additions like roasted veggies, such as red peppers or almonds (how long do almonds last?) for crunch.

Beef: Using grass-fed beef in dishes such as stir-fries or lettuce wraps can provide a satisfying and hearty lunch. When spiced with Paleo-friendly seasonings, beef becomes a flavorful and filling centerpiece to eat for a meal.

• Turkey Meatballs: Lean and packed with protein, turkey meatballs can be flavored with a blend of herbs and spices, and then baked or cooked in a tomato sauce. They are convenient to make in bulk and ideal for meal prepping.

Egg-Based Dishes

Egg Muffins: Egg muffins are akin to mini frittatas, and when filled with meat like diced turkey or ham and vegetables, they become a portable and protein-rich lunch choice.

• Eggs & Fish: Combine eggs and fish like salmon or tuna to create unique salads or stuffed avocado boats. This combo is not only high in protein but also in essential nutrients, making it an excellent choice to eat 1for a healthy Paleo lunch.

Paleo Salads and Vegetables

In the realm of Paleo lunches, salad is a powerhouse of nutrients, offering a variety of vegetables that cater to both taste and health. The salad is typically high-fiber, colorful, and rich in vitamins and minerals.

Green Goodness

A salad like the Green Goodness encompasses leafy greens such as arugula, spinach, and kale. These salad bases can be topped with avocado slices for a dose of healthy fats and fiber. Adding fresh herbs (how long do fresh herbs last?) like dill can enhance the flavor profile while maintaining the paleo integrity of the salad.

• Salad Basics:

  • Spinach

  • Arugula

  • Kale

  • Avocado

  • Dill

Colorful Combinations

Colorful Combinations delight the senses with vibrant veggies, including the likes of rainbow Thai chopped chicken salad, which bursts with the hues of beets, carrots, and peppers. The inclusion of raspberries can introduce a sweet and tart salad element, balancing the flavors.

• Chicken Salad Components:

  • Rainbow Thai Chopped Chicken Salad

    • Beets

    • Carrots

    • Red pepper

  • Raspberries

Cruciferous Crunches

In Cruciferous Crunches, staples such as broccoli (how long does broccoli last?), cauliflower (how long does cauliflower last?), and mushrooms take the stage, often served raw or lightly steamed to retain their texture and nutrients. A well-composed broccoli salad might include crisp bacon (how long does bacon last?) bits and a creamy dressing that's paleo-approved.

• Vegetable Selection:

  • Broccoli

  • Cauliflower

  • Mushrooms

  • Broccoli Salad Ingredients:

    • Broccoli florets

    • Paleo-friendly bacon bits

    • Homemade paleo dressing

Salads in a jar are an excellent option for those seeking convenience without compromising on flavor or nutrient density. They can be layered with the aforementioned vegetables and dressed just before serving to maintain freshness.

Creative Cauliflower Lunches

Cauliflower transforms into a versatile star in these paleo-friendly lunches, offering a satisfying base for a variety of flavors and preparations.

Cauliflower Rice Creations

Cauliflower Rice serves as a nutritious alternative to grains and can be seasoned to complement any dish. One might consider a Paleo Egg Roll in a Bowl, where cauliflower rice is tossed with sautéed vegetables and a savory sauce to mimic the filling of an egg roll. This dish can be prepared in a slow cooker for convenience, merging Asian flavors with the ease of a set-and-forget cooking method.

• Cauliflower Rice Stir-fry: Quick and packed with vegetables, a stir-fry offers a colorful and nutritious lunch option.

Cauliflower Classics

Classic dishes like pizza and breadsticks receive a paleo makeover using cauliflower. Chefs mold cauliflower into a crust for Paleo Pizza, topping it with a variety of meats, vegetables, and dairy-free cheese. Cauliflower also transforms into "bread" for dipping into sauces or soups.

• Cauliflower Breadsticks: Ideal for a comforting side, these breadsticks can be paired with a paleo-friendly marinara.

• Cauliflower-Based Soups: Creamy soups using pureed cauliflower provide warmth and comfort, without dairy.

Hearty Soups and Stews

Paleo regime enthusiasts can enjoy a satisfying lunch with an array of flavorful soups and stews packed with rich nutrients, like butternut squash and bell peppers. These dishes are ideal for using leftovers and can be easily prepared in a slow cooker for convenience.

Chili and Stew Staples

Mexican food (What wine goes well with Mexican food?) like chili and stew are quintessential paleo dishes that provide robust flavors and hearty satisfaction. Three-Meat Raspberry Chili incorporates chicken liver, ground beef, and ground pork to pack a protein punch, with raspberries and red wine adding a unique twist to the classic profile for a Sunday night. Utilizing a slow cooker, prepare Sweet Potatoes Chili, a filling yet healthy option brimming with vegetables and spices. Sweet potatoes are versatile and full of Vitamins C, B3, B5, and B6, manganese, potassium, and copper, and they're also high in fiber. Sweet potatoes can be cooked in many ways in Cottage Pies, Casseroles etc.

If you're in a hurry you can cook them quickly in the microwave or bake whole sweet potatoes in the oven for extra flavor.

Leftovers are perfect for these dishes, as the flavors often become more profound when reheated.

• Key Ingredients for Chili and Stew Staples:

  • Protein: Ground beef, ground pork, chicken liver

  • Binder: Full-fat coconut milk

  • Flavor enhancers: Cacao powder, bacon fat

  • Vegetables: Sweet potatoes, assorted veggies

  • Unique twist: Raspberries

Comforting Broths

When it comes to broths, clarity and depth of flavor are paramount. A paleo-friendly Cauliflower Gnocchi (how long do gnocchi last?) Chicken Soup mimics the hearty texture of traditional pasta while keeping it grain-free. Soups such as the French Onion Slow Cooker Soup offer both immense flavor and health benefits due to the properties of onions. By using a slow cooker, preparing these comforting broths becomes an effortless task, and they serve as an excellent way to repurpose chicken nuggets or other meat leftovers.

• Key Ingredients for Comforting Broths:

  • Base: Chicken broth (how long does chicken broth last?), almond milk (how long does almond milk last?)

  • Textures: Cauliflower gnocchi

  • Proteins: Chicken nuggets or leftover meats

  • Vegetables: Onions, carrots, garlic, sweet potatoes

  • Herb: Bay leaf

Paleo Wraps and Sandwiches

The versatility of paleo wraps and sandwiches allows for a variety of flavorful, grain-free lunch options. Utilizing ingredients like lettuce and almond flour (how long does almond flour last?), these dishes reinvent traditional wraps and sandwiches into healthy paleo-friendly meals.

Lettuce and Veggie Wraps

• BLT Lettuce Wraps: A paleo twist on the classic BLT, using crisp lettuce leaves in place of bread, packed with smoky bacon and fresh tomatoes.

• Chicken Caesar Wraps: Grilled chicken and homemade Caesar dressing wrapped in large, leafy greens make for a satisfying lunch option.

Lettuce serves as a fresh, crunchy alternative to traditional wraps, and when filled with vibrant veggies or lean proteins, it becomes a nutritious meal. Using zoodles (spiralized zucchini) can also add texture and flavor to these wraps.

Grain-Free Sandwich Options

• Almond Flour Bread: Substitute traditional wheat bread with bread made from almond flour, perfect for a grain-free sandwich base.

• Bacon Bowls: Innovative bacon bowls can hold a variety of fillings, resembling a bread-free sandwich.

For those who miss classic sandwich bread, almond flour provides a hearty, nutrient-dense option. Paleo dieters can get creative with sandwich structures, such as the Cuban sandwich bowl, which deconstructs the traditional sandwich into a bowl without the need for bread.

By incorporating these paleo-friendly alternatives, wraps and sandwiches become accessible for those following a paleo regime without sacrificing the flavors they love.

Paleo-Friendly Snacks and Sides

In a paleo regime, snacks and sides are essential to keep one satisfied and energized throughout the day. They focus on whole-food ingredients and avoid processed items, with an emphasis on incorporating healthy fats, proteins, and vegetables.

Vegetable Snacks

Plantains make for an excellent paleo snack. They can be sliced and baked with a drizzle of coconut milk for creaminess, or even fried to create chips. For a crunch with a kick roasted veggies, like red bell peppers can be cut into strips and enjoyed with a touch of oil. One might also create a paleo-friendly dip combining mustard with herbs for added flavor.

Protein Snacks

Protein is a staple in the paleo regime, and bacon is a favored choice. It can be wrapped around asparagus or avocado slices for a savory treat. Another great snack option includes hard-boiled eggs sprinkled with scallions. To add variety, one could make a paleo mayo using egg yolks and olive oil as a base, perfect for creating a chicken salad with sunflower seed butter for added richness. However, one should note that traditional feta cheese is not paleo-compliant due to its dairy content.

Dressings and Dips

The Paleo regime embraces whole, unprocessed foods, and this philosophy extends to dressings and dips. These condiments can enhance the flavor of vegetables and salads, providing essential fats and diverse tastes without added sugars or artificial ingredients.

Homemade Dressings

One can easily prepare dressings using basic Paleo ingredients like vinegar and mustard. A simple vinaigrette can be made by whisking together oil, vinegar, mustard, and herbs. For a creamy texture, mayonnaise made from eggs and oil serves as a versatile base; it can be customized with garlic, dill, or chipotle for a more complex flavor profile. Avocado offers another excellent foundation for dressings, contributing a rich and creamy consistency when mashed and blended with just the right amount of lime juice and cilantro.

• Classic Vinaigrette: Olive oil, vinegar, mustard, sea salt, black pepper.

• Garlic Mayo Dressing: Homemade mayo, garlic, lemon juice, sea salt.

• Avocado Cilantro Dressing: Ripe avocado, cilantro, lime juice, oil, garlic.

Healthy Dips

Dips offer a delightful way to enjoy raw vegetables or Paleo crackers. Coconut milk can substitute for dairy to create creamy dips without lactose or casein. Thinning out sunflower seed butter with a bit of water and seasoning it with garlic and herbs can produce a savory dip that is both nutrient-dense and appetizing. These dips not only serve as appetizing snacks but also aid in fulfilling the fat intake recommended in a Paleo regime, which is crucial for sustained energy.

• Creamy Coconut Milk Dip: Coconut milk, fresh herbs, garlic, lemon zest (how long does lemon zest last?).

• Sunflower Seed Dip: Sunflower seed butter, water, garlic powder, (how long does garlic powder last?) onion powder (how long does onion powder last?), dried herbs (how long do dried herbs last?).

By incorporating homemade dressings and healthy dips into one's Paleo regime, individuals can enjoy a diverse range of flavors while adhering to their wellness goals.

Meal Planning and Prep

Effective meal planning and prep for a Paleo regime can greatly simplify one’s lunchtime routine, ensuring that they have delicious and compliant meals ready to go.

Strategy and Scheduling

When approaching Paleo meal planning, individuals should first create a weekly menu that aligns with their diet. They typically include a protein source—such as chicken, fish, or eggs—paired with a variety of vegetables, fruits, and healthy fats. Once the menu is set, they allocate specific days for meal preparation, usually done on weekends, to have lunches ready for the upcoming week.

Sample Weekly Paleo Lunch Break Menu:

• Monday: Easy Paleo Chicken Nuggets with a side of leafy greens.

• Tuesday: Mason jar chicken salad with a mix of fresh vegetables and grilled chicken.

• Wednesday: Leftovers repurposed creatively, like turning last night's grilled salmon into a salad topper with sweet potatoes

• Thursday: A lunch box filled with mixed nuts (how long do mixed nuts last?), hard-boiled eggs, and vegetable sticks.

• Friday: Homemade beef patty with a side of sweet potato fries.

Portioning and Packaging

Proper portioning is critical to ensure balanced meals that fit within the Paleo guidelines. By using tools like measuring cups and a kitchen scale, individuals can distribute the right amount of proteins, vegetables, and fats into their meals.

Paleo Lunch Packaging Tips:

• Mason Jar Salads: Layer dressings at the bottom, followed by proteins for chicken salad, for example and additional salad ingredients, with lettuces at the top.

• On-the-Go Containers: Invest in quality containers that keep food separated and are easy to transport.

For those looking for convenience, they divide meals into individual portions immediately after cooking. This strategy not only simplifies their daily routine but also helps with portion control. They store these meals in sealed containers to maintain freshness all ready for lunch break, particularly with dishes like mason jar salads, which are designed to keep ingredients crisp until they're ready to eat.

Lunchbox Ideas for Kids and Adults

Crafting a paleo recipe lunchbox for school or work requires a balance of nutrition and taste. The following ideas cater to both kids and adults ensuring a satisfying paleo meal on the go.

Kid-Friendly Favorites

For the younger crowd, simplicity and flavors are key. A satisfying paleo lunchbox can include:

• Protein: Chicken nuggets made with almond flour for a gluten-free crunch.

• Fruits: A mix of strawberries and blueberries for natural sweetness and antioxidants.

• Veggies: Carrot sticks and cucumber slices, perfect for dipping in homemade paleo ranch.

• Sweet Treat: Dates filled with nut butter provide energy and satisfy sweet cravings.

Adult Lunchbox Combinations

Adults may appreciate more diverse flavors and textures in their paleo lunchbox. Some great options are:

• Wrap: Turkey BLTA roll-ups using crisp lettuce in place of bread.

• Salad: Chicken salad topped with seeds for an extra protein boost.

• Sides: A portion of chocolate chia pudding for a decadent yet healthy dessert.

• Snack: A handful of mixed nuts to stave off afternoon hunger pangs.

These lunchbox ideas leverage the principles of the paleo regime to provide energy and nutrients for both kids and adults while away from home.