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Sample Paleo Lunch Recipe

This spicy salmon salad recipe is an excellent source of omega-3 fatty acids, a compound often lacking in the average American diet.  A few ounces of salmon will give more omega-3 fatty acids than an average diet can provide over multiple days, according to The World’s Healthiest Foods foundation.  The salmon also contains bioactive protein molecules that can work to support joint cartilage and help your insulin regulate blood sugar.  Alaskan salmon, if you can get it, has the least amount of risk for environmental pollutants and mercury content.

Leafy greens in the form of lettuce and a rich spring mix or arugula are the foundation of this recipe.  The darker the leaf you choose, the more nutrient-rich your dish.  Lettuce provides plenty of vitamin K and chlorophyll and is a notable source of vitamin A, folic acid, and vitamin C.  Lettuce provides few calories but plenty of nutrition.

Pine nuts contain more protein than any other type of nut or seed and are rich in flavor.  Dr. Michael Murray states that eating the nut at lunch provides monounsaturated fats, which will help fuel you through the rest of your workday and into the evening.  The magnesium and potassium combine to lower blood pressure and stabilize the heartbeat.

Avocado and olive oil also provide monounsaturated fat, and on the paleo diet, this fat will be the fuel for your body’s function and movement.  While fats are often given a bad reputation, the fats provided by avocado and olive oil could help reduce your overall bad cholesterol.  The avocado also provides plenty of nutrition, as it is packed with potassium, vitamin E, B vitamins, and fiber.  If you are watching your calories, however, consider leaving the avocado off and allow your healthy fat to come from the salmon and olive oil.  Half an avocado is about 160 calories.

Finally, your apple will increase your stores of vitamin C, pectin, and fiber.  Make sure not to peel your apple, because apple peels contain most of the nutrients.  Low in calories, an apple is an excellent source of fiber to keep you full and it also reduces your risk of heart disease, cancer, asthma, and type 2 diabetes.

Spicy Salmon Salad and Apple


  • 3 oz. Flaked, Cooked, Wild-Caught Salmon
  • ½ Cucumber
  • 1 Tomato
  • ¼ cup Pine Nuts
  • 1 tablespoon Olive Oil
  • 2 Cups Lettuce of Any Darker Variety
  • 1 Cup Spring Mix or Arugula
  • ½ Avocado (Optional)
  • Cayenne Pepper, Cumin, Chili Powder, Black Pepper to Taste
  • 1 Large Apple


Sprinkle salmon with cayenne pepper, cumin, chili powder, and black pepper for a spicy, Cajun taste.  In a pinch, use leftover salmon.  Cook salmon on a grill or broil it in the oven.  Flake it.  Set the salmon aside.

Finely chop your lettuce, spring mix or arugula, tomato, and cucumber.  Add to bowl. Top with pine nuts and drizzle with olive oil.  Add salmon to salad mixture.  If desired, add chopped avocado on top.

On the side, slice and core an apple to be served alongside the salad.

What started out as a self-discovering journey into a healthier lifestyle, has turned into a mission to share my findings with as many people as possible. Knowledge is power!

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