I have struggled with an eating disorder, and therefore it's important to me to ensure I eat enough and get all the vitamins etc I need in my diet during the day. I was wondering if you could help me set up a meal plan with a total of three meals?
asked byKrisli (5)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on May 09, 2014
at 07:29 AM
Eat Spinach for vitamin. It is one o f the super food in any diet. Try to consume fresh one whenever possible.
Avocado try adding them in any meal along with chicken as meat.
Eggs provide good amount of protein and other vitamin along with minerals. Try not to eat them with meats because early man would have used them as sustenance all by themselves between hunts.
Salmon Start eating them more it’s packed with so much protein, omega-3s, and other vitamins and minerals.
Lean Beef eating lean cuts of organic beef.
on May 06, 2014
at 08:42 PM
This is how I do my 3 main meals everyday... In the morning, I get creative with my blender. The morning is my only opportunity to work out like a caveman, so it's either gym/blender creation combo or cook a righteous full meal. The core ingredients to my morning mix of awesomeness are as follows: Almond Milk (make your own though), Espresso, swig of Egg Whites, Scoop of Protein Powder, 1/2 TSP of raw Honey, a very generous handful of Kale, 1 1/2 sticks of Carrots, 1 TSP of Flax Oil, and a dash of Cinnamon. This is my adaptation to Carlo's Rocket Fuel at Goruck.com. Mix it up and you are good to go! Now, you can always change up the morning shake add do a berry/kale smoothie or a banana/strawberry smoothie (not too big), it's up to you. I ALWAYS have almond milk, egg whites, and protein powder in my shake though; the rest of the core ingredients are used sparingly or completely omitted.
I usually have a stash of almonds or trail mixes for the in-between kind of snacks and maybe GT's Kombucha depending on how late I eat lunch.
Lunch would be a fat bowl of salad, I'll usually add a red pepper in the mix, anchovies, tuna, or chicken, and half an avocado. I get creative with salads too, just toss what you like and what you think goes with greens. I also eat a bowl of stir-fry broccoli and bacon with lots of garlic or basically any kind of side that contains vegetables, garlic, and salty goodness (bacon wrapped asparagus is the bees knees, it's like a paleo slim jim, but danker).
In-between snacks would be more nuts, a fruit, or remember that other half of the avocado I left in the fridge? I crack an egg and drop it in the sweet bosom of my avocado, sea salt and pepper to taste, and bake it (personal preference, some say its too bitter, but you just need to keep an eye on it). Dinner is full... on... red meat, ROAR! Or full... on... fish. I do not hold back on dinner, I eat like an alpha caveman. Dinner is always paired with vegetables! I would say like a 60/40 ratio.
I completely stop eating by 8pm. I am still very new to the paleo lifestyle, and I might get critiqued on my eating plan, but this has worked for my body so far.
on May 06, 2014
at 12:19 PM
A restrictive meal plan is not really best for disordered eating where restriction also plays a role. If anything, you need to make sure you get enough calories (which is probably something you did wrong before). Focus on calorie dense foods first.
Substantial portions of eggs or meat at the core of your meal. 3 eggs or 4 ounces of meat. A good amount of olive oil (~4 tbsp a day). Some potatoes (starchy veggies). Only then, fill up your plate with leafy greens and fiberous veggies. That comes out to around 1600 calories, a minimum to keep an adult active. Cronometer puts nearly everything above 100%.
on May 06, 2014
at 07:05 AM
In morning you should eat almonds and bowl of oatmeal or cornflakes with a black or green tea then in lunch go with a bowl of vegetable and rice with lots of salad then in evening eat some fresh fruits or have a juice and at night eat a fish or chicked with a chapati or rice and salad. These is what i follow but I would tell you to take help of any expert dietician.