I'm looking mostly to achieve weight loss, get my digestion and insulin sensitivity back in line and to minimize inflammation. I have persistent adult acne and achy joints so trying to avoid eggs, nightshades etc. I'm looking to do a plan that only includes seafood, veggies and a bit of fruit (maybe). With the experimenting I've been doing it seems to me that a higher fat, moderate carb and moderate protein ratio works for me.
I've no idea what the actual exact ratios etc break down into but I'm eating roughly 1200-1500 calories a day, 50-100g of carbs (some yams, some fruit, mostly non-starchy veggies) and only about 2 100g servings of various meats a day, so usually maybe 40-60g of protein. The rest is various fats. Eating meat dominated meals just makes me a ravenous beast and I can't be eating 3 steaks a day on my budget.
So if you were going to do a seafood and organic veggies/fruit diet (while being reasonable, say no higher than $50 a week in groceries) how many types of seafood/veggies would you aim for in a week to get a good nutrient profile while not being extravagant?
Anything goes, clams, mussels, squid, prawns, fish...heck I even like jellyfish. Don't mind repetition either---just want good nutrition for the best price.
- B complex http://www.swissnatural.com/en/products/b50-complex-hi-potency-3/#.UXASybVJMnc
- 5,000 IU vit D daily
- Kelp/iodine (520 mcg iodine)
- Calcium/mag/K2 etc http://www.nowfoods.com/Products/Products-by-Category/Minerals/Calcium-Magnesium/M010484.htm (I tolerate this brand awesomely and some cavities remineralized and healed themselves in the past)
- Hormone balance supplement http://femmed.com/products/hormonal-balance/ as between the acne, severe PMDD and etc life is not pleasant so I'm hoping this may help
asked bySam_11 (78)
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on April 18, 2013
at 05:27 PM
Forget organic. Forget supplements. It seems like most of your budget will go towards supplements, leaving barely anything for food. If you're using a separate budget for supplements... think about it, why not just add that money to your food budget so you can get your nutrients without supplementation?
Buy chicken or beef liver. This takes care of your B vitamins if you eat them at least 3 times per week. It's very cheap and filling. In two weeks I eat: 6 ounces cod liver, half pound chicken liver, one or two pounds beef liver. I find these to be more filling than other meats and they're also pretty cheap, yet a lot more nutritious.
Beef and liver meatballs
(I just bake these in the oven, but I have to try cooking in a pan too. After baking them I freeze and remove only as many as I need for each meal)
Several suggestions here, for big babies:
Once you get used to liver, try this dumpling recipe:
It's so nice to get so much liver in my diet, without gagging... would make any mother proud ;-)
Get vitamin d from the sun now that the weather is getting warmer. If you really must buy vitamin d ... do it when autumn or winter comes. Eating a lot of oily fish and cod liver, I don't supplement anymore, unless I go a few weeks without eating those foods. In autumn and winter I supplement every other day.
Buy a big tub of coconut oil as big as you can afford.
Go to your favorite store and ask for beef suet, learn to render it into tallow (slice it with a knife and put it in the crockpot at lowest heat until the suet melts, about 4 hours?).
Buy a large bag of individually frozen salmon fillets, that will also help with vitamin d. Cook the salmon in coconut oil (two 3oz fillets with 3 tbsp of oil, then more oil for the vegetables), it's really tasty.
Your main vegetables (based on what I see is cheap around here), could be sweet potatoes, frozen spinach, frozen peas, onions, carrots, green cabbage, and maybe red cabbage. Then each time you visit the store look around for good prices on other fruit or vegetables.
When we're way overdue to go shopping (grr!, that paycheck!), we end up eating vegetables like this (per person):
* 2 sliced carrots and 1 sliced onion stir fried in 3 tbsp tallow
* one cubed sweet potato cooked in 3 tbsp tallow, at the end add peas and mix together
* about half cup sliced red cabbage and 1 cup sliced red onion stir fried in 3 tbsp tallow with balsamic vinegar
* half cup sliced green cabbage and half cup sliced carrots stir fried in 3 tbsp lard or bacon grease
* 1/4 cup frozen spinach creamed in 3 tbsp butter, 1 cup cubed sweet potato cooked in chicken stock
Try to buy beef and chicken meat that still has the bones. After you cook, save the bones in the freezer and when you have a full gallon ziplock, make broth. The broth will last you two weeks and is very nutritious, providing calcium and k2.
Meat makes you ravenous... what are we talking about here? Baked chicken breast and steamed vegetables? Or chuck steak cooked in 3-4 tablespoons of tallow, then vegetables cooked in another 3 tablespoons of coconut oil? There's a big difference. I would be starving with the chicken breast too!
Our budget is nearly zero (:P), and we manage to eat beef and salmon every day or every other day. We eat two meals per day, no snacks. About 2 pieces of meat, about two pieces of fish. We have active/physical jobs and are never ravenous. To avoid hunger, we cook our food in about 4-5 or 6 spoons of saturated fat. We don't eat snacks.
If isn't paleo meals that are expensive, it's snacks.
Since you already buy organic you probably know better than me about what sorts of fish/seafood is available. I can't imagine fitting any organic fish and seafood into such a tight budget. It's already expensive enough to buy it farmed and non-organic.
How do you know eggs and nightshades give you acne and achy joints? I have those symptoms too, but not from eggs or nightshades.
If you're going to eliminate nightshades and eggs because of acne and joint pain, then you probably shouldn't eat nuts, seeds, raw greens, and natural sugars either.
The only supplement on your list I would take is the k2, unless you eat grass fed dairy.
But I don't think you need those supplements on paleo, even with your budget. You'll get all those from diet, and your hormones will get better. Your budget seems very generous to someone like me, I wish I had $200/month just for my own food :-) For us it's about $125 per person per month.
on April 18, 2013
at 04:36 PM
From what I understand supplementing a B-Complex daily is a waste of money since you cannot store water-soluble vitamins and will urinate out the excess. Supplementation weekly is sufficient. Also I understand B12 (Methylcobalamin) that is far better than B12 (Cyanccobalamin) which is in the SwissNatural product. Try: http://www.jarrow.com/product/57/B-Right
Calcium supplementation is problematic, and is zinc/copper balance is important.
The Jaminet's have an extensive chapter on supplementation, and pretty much convinced me to try and purchase vitamins separately rather than multis.
I generally eat salmon three times a week (around 700g total), and about three to four cans of sardines. I also aim to get at least three cups of colourful vegetables in per day, not including sweet potatoes, garlic, onions, etc. I am yet to include liver in my weekly eating, but hope to start the habit soon.
After looking at http://www.cronometer.com and the micronutrients I was getting, I choose the following supplementation. Just this weekend I looked and realised there was little point in spending money on fish-oil and would rather spend the money on more fish.
If it's of any interest I take the following:
[NOW] Vitamin D3 5000 IU............: 1 x daily
[NOW] Vitamin C 500mg...............: 1 x daily
[NOW] Vitamin K2 MK-7 100mcg........: 1 x daily
[NOW] Kelp 150mcg Iodine............: 1 x daily
[NOW] Magnesium Citrate 200mg.......: 1 x daily (before bed)
[Jarrow] B-Right B Complex..........: 1 x weekly (Sunday)
I have recently upped my total groceries purchase (more veg and fish) and need to see how it breaks down per day. I follow the PHD general recommendations for meat, starch, fat and just scale up fat and starch on my workout days.
I can imagine though that it is close to $12 per day most days, but I do live in London, England.
19.04 Update: Luisa prompted me to have another look at micronutrients this morning to see whether I had miscalculated. Generally only eat two meals a day (13:00, 21:00) and looking again I do actually get enough, even with K2, though I could do better with Vitamin C and need to include some fruit (screenshot didn't have blueberries). Though it does show that you have to eat well to be nourished, which is why I need to add liver and make time for bone-broth (and fermented). I live in shared accommodation and don't have freezer space which makes things a little more tricky. The vitamins I listed cover two months of supplementation (B-Complex much more), and England is a gloomy place (D3). I could probably knock off K2 since I didn't realise broccoli provided that much. Magnesium before bed is useful, and the B-complex I think is helpful weekly. Vitamin C could be done with fruit, iodine... still not sure I would get any without trying to find seaweed or shellfish.
A typical good week day (cronometer): http://db.tt/kqsdJsaz