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Help with sample meal plan

Answered on September 12, 2014
Created October 03, 2011 at 10:34 AM

Hi, I have been switching to paleo for the past 2 weeks and have some troubles with planning my meals. I don't know how much food I should actually be eating. I find myself snacking on nuts daily, it might be because I'm not consuming enough in my meals?

I am a 20 yo female, 5'4 , was 127 lbs 2 weeks ago. I haven't weigh myself since then, but my clothes do feel looser. I'm aiming to lose about 13-15 lbs. I am currently weight training 3 times a week, 15-20 minutes each session. I walk a total of about 2 hours/week. Other than that, I'm mostly sitting at the desk.

Any help regarding the amount and what type of food I should be eating would be much appreciated. A sample meal plan for the day would also be great.

Thanks in advance for replies :)

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 11:03 PM

I switched to the paleo lifestyle to enjoy my life more. I used to do cardio (jogging) 5 times/week, weights 3 times/week, and was always so worn out and hungry. I was also eating the SAD (Australian though haha) of breakfast cereals, wholegrain bread etc. After I injured my knees and ankles, I stopped running, and everything pretty much went downhill from there. That was around June last year. I now want to take control of my health again (and lose some weight), but not in the same way as I used to do it. And yes, I will watch my nuts intake :) Thank you!

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 10:49 PM

I always think that I'm eating too much in my meals too, especially with things such as butter, I really don't use a lot of it. I should probably start using FitDay. Thank you:)

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 10:43 PM

Thanks for the info :) Yea I guess I'm snacking on the nuts just because of old habit, I'll up the fat in my meals and see how it goes:)

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 10:40 PM

Yea I'm trying to get down to my weight before I started eating all those processed food (icecream, cookies, chips, lollies, biscuits, you name it). I never used to eat processed food until recently last year. I gained 16lbs since then. My typical meals: Breakfast: coffee (black), 2eggs omelette, onion, with butter Lunch: Salad, carrots, salmon, 1/2 avocado, some coconut flakes, olive oil Dinner: 5-6oz beef, vegetables (broccoli or asian greens) with butter I snack on quite a lot of macadamias or cashews in the afternoon. I think like you said, I should watch the nuts I'm eating. Thank you:)

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5 Answers

4
24fcc21452ebe39c032be6801d6bbadd

(9812)

on October 03, 2011
at 11:49 AM

Welcome to Paleohacks! Looks like you're trying to get your weight down pretty low, you may need to really limit your carbs. I'd try limiting them to 50 grams a day & focus on eating meat, eggs, fat (coconut oil will be your friend), and watch the fruit, starchy veggies, dairy, and the nuts. What are your meals like currently? I found that when I got comfy with the idea of having more fat in my meals, I rarely needed to snack any more. I'm 5'5" and 140-142 seems to be my "set point" (I was at 167 at my biggest, and I've gotten as low as 135, but I'd have to really try to get lower than that). Here's a typical day for me:

Breakfast: decaf with coconut milk, 3-egg omelette with some bacon & onion, maybe a little cheese. A couple times a week I'll have a 16oz. smoothie instead (frozen berries, half banana, egg white powder, coconut or almond milk

Lunch: Baked chicken (a breast and drumstick maybe) maybe a cup of brussels sprouts roasted with a little bacon

Dinner: 4-8 oz salmon or 8oz burger with sauteed onions with a cup of broccoli with butter or a small sweet potato

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 10:40 PM

Yea I'm trying to get down to my weight before I started eating all those processed food (icecream, cookies, chips, lollies, biscuits, you name it). I never used to eat processed food until recently last year. I gained 16lbs since then. My typical meals: Breakfast: coffee (black), 2eggs omelette, onion, with butter Lunch: Salad, carrots, salmon, 1/2 avocado, some coconut flakes, olive oil Dinner: 5-6oz beef, vegetables (broccoli or asian greens) with butter I snack on quite a lot of macadamias or cashews in the afternoon. I think like you said, I should watch the nuts I'm eating. Thank you:)

1
51c2cdd55bf287026db68cf31a6d0a0b

on October 03, 2011
at 01:14 PM

I had the same problem when I started. I was eating Paleo foods and loads of them but was really hungry. A fellow Paleo hacker on this forum suggested eating more fat, maybe a tablespoonful of coconut oil if I was hungry or a few rashers of bacon as a side with dinner. This did the trick and a few days later I wasn???t getting as hungry.

The thing you have to remember is your body is getting used to your new fuel. Instead of dirty fast burning sugar and carbs it's now relying on clean slow burning fat and it needs time to adjust. Our physical bodies have habits and addictions too so it is likely to be missing the sugar.

My advice would be to forget about portion sizes for now and just get used to the Paleo lifestyle, enjoy it and have fun. After a few weeks think about if you really do need to snack - are you really hungry or just bored or enacting an old habit? If you have to ask yourself that question I???d suggest you are not hungry! :)

Try not to worry about weight too much initially either. The protein will start to build muscle a little and muscle is denser than fat so while your clothes will feel looser and you'll 'trim up', your weight may not change drastically.

Once you feel comfortable with your new food you might find that you're automatically eating less anyway. I know I am, I hardly snack anymore and my portion size at dinner has halved without me even thinking about it. If you still want to go further then as Jules K says you can cut down your calories. :)

For example though my typical day will be:

Breakfast (if I am hungry): 2 rashers of bacon or 3 scrambled eggs or blueberry, flak seed and whole milk smoothie

Lunch: salad with ribs or chicken or something left over from night before

Dinner: Chicken stir fry or beef stew or salmon or burgers with cauliflower rice, creamed kale or sweet potato chips (fries) or any other delicious recipes I can find by putting ???Paleo recipes??? in Google.

Hope this helps, let us all know how you get on and of course - WELCOME to the rest of your healthier life. :)

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 10:43 PM

Thanks for the info :) Yea I guess I'm snacking on the nuts just because of old habit, I'll up the fat in my meals and see how it goes:)

0
97580501e65102c9296ad6ee7cbb40c1

on January 28, 2013
at 08:23 PM

Hi lbx, how r u getting on or how did u get on? Ur problem situation is so like mine with the running , injured had to stop and with that comfort eating and weight gain! Need to get rid of this excess 20lb I have gained. Self confessed binger on sugar and low fat rubbish. The thought of eating butter etc scares me! I love veg but should I avoid squashes and carrots while getting rid of the weight? Will I lose the weight on this diet/lifestyle chane? Do you? How long did it take? How do I overcome rewarding myself with food every weekend and going on an all out binge? Thanks x

0
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 03, 2011
at 04:16 PM

Remember the point of eating paleo should not be weight loss. That being said it can be nice benefit of the diet :)

Focus on quality of your food and eating to satiety. What we want is to listen to our bodies and get to the point where you are eating according to what your body needs. In the beginning it is hard because you are are probably addicted to sugar.

While trying to lose weight I would watch the amount of nuts. This can easily add up the calories not to mention omega 6.

Make sure your meals are filling and do their job of providing you with nutrients, overtime you will find you need to snack less.

Sample Meals: Breakfast: 3/4 eggs omelette w/ veggies, bacon or sausage, plus some berries on the side. Lunch: Salad topped w/ salmon. Tomatoes, cucumbers, some nuts, carrots, etc. My salads are rather large. Olive Oil for dressing. Dinner: Grass Fed Ribeye Steak, w/ swiss chard, mushrooms, onions, etc.

Cook w/ butter/ghee/cocounut oil, use olive oil/macadamai nut oil for dressings or dips.

If you are gonna have diary on trying to lose weight, a good snack is carrots/celery w/ cottage cheese.

As you approach your weight goal I would more and more starchy veggies (butternut squash, sweet potatoes, pumpkin, etc)

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 11:03 PM

I switched to the paleo lifestyle to enjoy my life more. I used to do cardio (jogging) 5 times/week, weights 3 times/week, and was always so worn out and hungry. I was also eating the SAD (Australian though haha) of breakfast cereals, wholegrain bread etc. After I injured my knees and ankles, I stopped running, and everything pretty much went downhill from there. That was around June last year. I now want to take control of my health again (and lose some weight), but not in the same way as I used to do it. And yes, I will watch my nuts intake :) Thank you!

0
B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on October 03, 2011
at 03:38 PM

hi LBX and welcome
you and i are similar in stats and goals (except that i am ancient). carb reduction, as Jules said will bring fat loss. you may need to get a few other things in order first tho. my biggest issues were my phobias surrounding food. i had to work on my adversion to eating fats and the volume of food that now consume at one sitting. i am a reformed low fat, grazer.

eating a low carb diet takes some getting used to. it will be difficult initially. i bought a food scale and started tracking everything i ate on FitDay. seeing the numbers helped me understand where i needed to make changes.

39cc3b63216539ab51b4253e9534e8dc

(5)

on October 03, 2011
at 10:49 PM

I always think that I'm eating too much in my meals too, especially with things such as butter, I really don't use a lot of it. I should probably start using FitDay. Thank you:)

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