1

votes

Please Critique my Paleo Plan :)

Answered on August 19, 2014
Created October 18, 2011 at 12:58 PM

Hi

I have been 'sort of' Paleo for about 1 month now and wanted to check to see if I am on the right track, or maybe something is missing...basically I have cut out some foods as much as possible (grains, dairy) and added others.

.

Breakfast (mon-fri) - 1 small avocado, 1 banana, a couple handful of nuts mainly almonds, 2 tablespoons of olive oil, 150ml of coconut milk..and an apple when I get to work

Lunch (mon-fri) - unfortunately I can lose control here a little most days as I eat with people. But it usually ends up being some meat, and rice or potatoes (think Asian food 2-3 times per week)

Dinner 1) 1 makarel, 2 hard boiled eggs, half a head of brocolli, 2-3 tablespoons of olive oil ......or 2) Can of tuna (250grams), 50grams of salmon, 2-3 hard boiled eggs, half a head of brocolli 2-3 tablespoos of olive oil ......or 3) 100-150grams bacon, 50grams of salmon, 5 scrambled eggs, half a head of brocolli, 2-3 tablespoons of olive oil

Bedtime - I can't go to sleep even semi-hungry so I sometimes eat a carrot and drink 150ml of coconut milk around 30-60min before sleep

Supplements - fish oil 1000mg 3 times per day at each main meal....also magnesium

.

I also work out 2 sometimes 3 times per week for about an hour before dinner...these are mainly bodyweight excercises with weight resistance...goal is to increase muscle and strength... From what I am reading I should add some starchy carbs to my post work out meal? so I guess I should replace brocoli with a sweet potatoe and a banana with my dinner on days that I work out???

Anyway, I look forward to any advice or criticism

94e89cc96d5a58b71f36b369b8082999

(767)

on October 25, 2011
at 02:21 PM

It probably depends on exactly how intent you are on gaining muscle and strength. If you're happy to generally maintain your current size and slowly gain muscle at the margin, 2 eggs is probably fine. If you're trying to build a lot of muscle as quickly as possible, you'll want more like 5. One egg contains between 5 and 8 grams of protein, depending on size.

518c0e994ca8a5b707633d8e9854f350

on October 23, 2011
at 04:47 PM

would 2 eggs be enough protein in the morning, you think? it'd be about 20 grams I'm guessing

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 18, 2011
at 08:48 PM

olive oil is nothing to sweat over...

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 07:53 PM

thanks, I get it...had no idea about the omega 6's in olive oil...I can't actually seem to find coconut oil anywhere here (Poland) and olive seems like the best alternative for a quick fat dose...I am not afraid of a bit of dairy but want to try zero for some time to see what else it does for me

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 07:46 PM

damn, everything I've read has praised olives and olive oil...shame that I can't seem to find coconut oil anywhere :( otherwise i would just use that, so olive oil seemed to be the best alternative

0511b69b133556de6e7ef12d4ae262bc

(399)

on October 18, 2011
at 06:32 PM

You could make your own jerkey. Its not as hard as it seems and it doesnt have all the junk in it that the jerkey from a package has. Take a day off of work and try it! Make enough to last you a while and you'll be fine!

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 18, 2011
at 05:24 PM

I eat beef jerky. It is not ideal because it is a salted meat and I am unsure of the current paleo community take on beef jerky, but it sure is full of protein. And in some cases full of stuff you don't want to eat as well, check the label! I also cooked a bunch of chicken wings in the oven this week and have them chilling in the fridge. I have snacked on one of those before bed time.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 18, 2011
at 05:21 PM

They mean that some people diverge from the original Paleo rule of "no dairy" to include butter, because it is mostly fat. They are trying to say that they recommend butter (grass fed I presume) over olive oil, probably because olive oil has a reasonable amount of omega 6. Personally I don't think you are overdoing the olive oil, and I don't eat butter because I stay non-dairy. Hope that helps clarify.

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on October 18, 2011
at 04:11 PM

cooling oil should be cooking oil

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on October 18, 2011
at 04:11 PM

Getting out of the office and taking a break from work is definitely a good idea! Perhaps you could ask about the cooling oil? I do eat eggs in the morning several times a week, but I also eat leftover meat from dinner the night before when I have that available. I don't know if you are avoiding eggs because you don't like them, don't feel well when you eat them, or don't have time to cook, but if it is a time thing you could always hard boil a bunch at the beginning of the week and keep them in the fridge. But, if you are feeling good just keep tweaking as needed and listen to your body.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 18, 2011
at 03:47 PM

Olive oil has too much omega 6

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 03:16 PM

Thanks...Lunch is a choice that I am making but I do try to take a break for lunch rather than sit in the office and eat in front of my computer for an hour....The only thing with Asian places is that they give a lot of meat and it's possible to fill up just on the meat and leave the rice aside......Any idea for a quick protein source in the morning other than eggs? .....Overall I have been feeling good lately, I have more energy and a happier mood....especially in the last week since I have added some extra touches (daily morning avocado instead of yoghurt, also olive oil from the bottle)

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 03:15 PM

Thanks...Lunch is a choice that I am making but I do try to take a break for lunch rather than sit in the office and eat in front of my computer for an hour. The only thing with Asian places is that they give a lot of meat and it's possible to fill up just on the meat and leave the rice aside Any idea for a quick protein source in the morning other than eggs? Overall I have been feeling good lately, I have more energy and a happier moodespecially in the last week since I have added some extra touches (daily morning avocado instead of yoghurt, also olive oil from the bottle)

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 03:05 PM

Thanks. What do you mean by the butter/ I have been using the olive oil straight from the bottle, not for cooking

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 02:59 PM

thanks...I'm actually quite stumped for quick protein sources...any ideas? I feel like I'm already eating a lot of eggs as it is

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 02:52 PM

thanks...the olive oil is straight from the bottle, not for cooking, if that's what you mean from the butter comment

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6 Answers

1
94e89cc96d5a58b71f36b369b8082999

on October 18, 2011
at 01:58 PM

You're on the right track. You may want to consider adding a source of complete protein into your breakfast and limiting yourself to one piece of fruit in the morning. You could simply cook some scrambled eggs with the avocado and perhaps some onion, pepper, or salsa mixed in.

I would also add a protein source with your coconut milk before bed.

Stick the sweet potato into your post-workout meals as long as you've had a tough session; many of the rules regarding carbs and insulin don't apply when your muscles are depleted directly after a tough workout.

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 02:59 PM

thanks...I'm actually quite stumped for quick protein sources...any ideas? I feel like I'm already eating a lot of eggs as it is

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 18, 2011
at 05:24 PM

I eat beef jerky. It is not ideal because it is a salted meat and I am unsure of the current paleo community take on beef jerky, but it sure is full of protein. And in some cases full of stuff you don't want to eat as well, check the label! I also cooked a bunch of chicken wings in the oven this week and have them chilling in the fridge. I have snacked on one of those before bed time.

0511b69b133556de6e7ef12d4ae262bc

(399)

on October 18, 2011
at 06:32 PM

You could make your own jerkey. Its not as hard as it seems and it doesnt have all the junk in it that the jerkey from a package has. Take a day off of work and try it! Make enough to last you a while and you'll be fine!

518c0e994ca8a5b707633d8e9854f350

on October 23, 2011
at 04:47 PM

would 2 eggs be enough protein in the morning, you think? it'd be about 20 grams I'm guessing

94e89cc96d5a58b71f36b369b8082999

(767)

on October 25, 2011
at 02:21 PM

It probably depends on exactly how intent you are on gaining muscle and strength. If you're happy to generally maintain your current size and slowly gain muscle at the margin, 2 eggs is probably fine. If you're trying to build a lot of muscle as quickly as possible, you'll want more like 5. One egg contains between 5 and 8 grams of protein, depending on size.

1
22fcea5ec4415ff2238c663324aca40f

(556)

on October 18, 2011
at 01:22 PM

I would say unless you are "body building" don't worry about pounding down starchy stuff after a workout a banana and some protein would be fine. I'd go with steamed veggies if you can for lunch instead of rice especially since you want you're body to start running on it's own fuel. Maybe inquire as to what kind of oil that Asian place uses. As far as nuts just be very aware of how much omega-6 fatty acids are in them, but if you are eating enough fatty fish then you're probably ok. Some coconut oil is nice too if you like that island flavor. You are on the right path for sure though.

1
13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on October 18, 2011
at 01:17 PM

Actually, I think you are off to a good start. My concern with the Asian food 2-3 times a week is more the oil it is all cooked in (industrial seed oil) and all the sodium and (possibly) MSG than the rice itself since you aren't looking to lean out. Is eating out a choice you are making or is it necessary for your job?

As for the rest, how do you feel throughout the day? I'd probably need more protein in the morning and I'd not want eat that many nuts, but that varies by individual.

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on October 18, 2011
at 04:11 PM

cooling oil should be cooking oil

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 03:16 PM

Thanks...Lunch is a choice that I am making but I do try to take a break for lunch rather than sit in the office and eat in front of my computer for an hour....The only thing with Asian places is that they give a lot of meat and it's possible to fill up just on the meat and leave the rice aside......Any idea for a quick protein source in the morning other than eggs? .....Overall I have been feeling good lately, I have more energy and a happier mood....especially in the last week since I have added some extra touches (daily morning avocado instead of yoghurt, also olive oil from the bottle)

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on October 18, 2011
at 04:11 PM

Getting out of the office and taking a break from work is definitely a good idea! Perhaps you could ask about the cooling oil? I do eat eggs in the morning several times a week, but I also eat leftover meat from dinner the night before when I have that available. I don't know if you are avoiding eggs because you don't like them, don't feel well when you eat them, or don't have time to cook, but if it is a time thing you could always hard boil a bunch at the beginning of the week and keep them in the fridge. But, if you are feeling good just keep tweaking as needed and listen to your body.

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 03:15 PM

Thanks...Lunch is a choice that I am making but I do try to take a break for lunch rather than sit in the office and eat in front of my computer for an hour. The only thing with Asian places is that they give a lot of meat and it's possible to fill up just on the meat and leave the rice aside Any idea for a quick protein source in the morning other than eggs? Overall I have been feeling good lately, I have more energy and a happier moodespecially in the last week since I have added some extra touches (daily morning avocado instead of yoghurt, also olive oil from the bottle)

0
De267f213b375efca5da07890e5efc25

(3747)

on October 18, 2011
at 07:38 PM

Fish oil prescriptions go up to 4g/day so at 3g/day you're under the limit but keep in mind that you're getting a lot elsewhere and as strange as it may sound don't forget to balance it with some O6 (almond milk maybe?). Asian food is a big no-no unless you're real careful. Soy sauce typically has wheat. At least, I go for Paleo most of the time and strict gluten free (my anti-TTG was also 47 with 20 being positive though). Pack yourself a salad.

Boring-ness aside, you should aim for more variety in your diet, per Cordain. I think it's ok to have a list of items that you eat but one week is just not enough variation. Aim for maybe a month's worth of variations. Means you have to really comb those recipe books and blogs.

0
3261e9c64002f4a20aa3699d54c2dd46

on October 18, 2011
at 01:29 PM

I would suggest more fatty meats , offals and butter over olive oil, nuts and tuna. Also, with the salmon and mackerel there is no need to supplement fish oil.

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 07:53 PM

thanks, I get it...had no idea about the omega 6's in olive oil...I can't actually seem to find coconut oil anywhere here (Poland) and olive seems like the best alternative for a quick fat dose...I am not afraid of a bit of dairy but want to try zero for some time to see what else it does for me

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 18, 2011
at 08:48 PM

olive oil is nothing to sweat over...

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 03:05 PM

Thanks. What do you mean by the butter/ I have been using the olive oil straight from the bottle, not for cooking

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 18, 2011
at 05:21 PM

They mean that some people diverge from the original Paleo rule of "no dairy" to include butter, because it is mostly fat. They are trying to say that they recommend butter (grass fed I presume) over olive oil, probably because olive oil has a reasonable amount of omega 6. Personally I don't think you are overdoing the olive oil, and I don't eat butter because I stay non-dairy. Hope that helps clarify.

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 18, 2011
at 01:21 PM

I would ditch the fish oil you have no need for it and butter>>>olive oil.

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 07:46 PM

damn, everything I've read has praised olives and olive oil...shame that I can't seem to find coconut oil anywhere :( otherwise i would just use that, so olive oil seemed to be the best alternative

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 18, 2011
at 03:47 PM

Olive oil has too much omega 6

518c0e994ca8a5b707633d8e9854f350

on October 18, 2011
at 02:52 PM

thanks...the olive oil is straight from the bottle, not for cooking, if that's what you mean from the butter comment

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