2

votes

Week 1 Paleo - hack my food diary! :D

Answered on August 19, 2014
Created October 10, 2011 at 3:55 AM

I just finished my first week of Paleo - I'm feeling GREAT, my personal trainer is beyond impressed with my changes and I'm really enjoying it. As it was my first week I'm still 'finding my feet' so below is my food diary... if you spot any common newbie mistakes or room for improvement please let me know! I'd love for this coming week to be spot on :)

Monday

B'fast - Multivitamin & Fish Oil. Coffee w/ almond milk. 1 green apple. 2 kiwi fruit.
Snack -
Lunch - Lean beef bolognese w/ cauliflower & broccoli.
Snack -
Dinner - Leftover bolognese w/ cauliflower & broccoli.

Tuesday

B'fast - Multivitamin & Fish Oil. Coffee w/ almond milk. 2 eggs w/ mushroom and spinach.
Snack -
Lunch - Leftover bolognese w/ cauliflower & broccoli.
Snack - Green apple.
Dinner - Cajun chicken & veggies (skinless breast cooked w/ zucchini, red capsicum, Spanish onion, garlic, parsley, chilli, spices.) Served with baby spinach, splash red wine vinegar.

Wednesday

B'fast - Multivitamin & Fish Oil. Coffee w/ almond milk. Banana smoothie.
Snack - Dried apricots & mixed nuts (no peanuts)
Lunch - Leftover cajun chicken & veggies w/ baby spinach, red wine vinegar.
Snack - Green apple.
Dinner - Leftover cajun chicken & veggies w/ baby spinach, red wine vinegar. Few squares of 88% cocoa dark chocolate.

Thursday

B'fast - Multivitamin & Fish Oil. Coffee w/ almond milk. Blueberry & raspberry smoothie.
Snack -
Lunch - Big ass salad. Lettuce, baby spinach, onion, parsley, turkey breast. Mustard, olive oil & lemon juice dressing.
Snack - Dried apricots & mixed nuts (no peanuts)
Dinner - (dinner out with friends) Moroccan skinless sausage w/ garden salad. 2 glasses red wine.

Friday

B'fast - Multivitamin & Fish Oil. Coffee w/ almond milk. Banana smoothie.
Snack - Dried apricots & mixed nuts (no peanuts)
Lunch - Curry! Sweet potato, cauliflower, broccoli, smoked ham. Made with light coconut milk and salt reduced veggie stock.
Snack - Green apple. Coffee w/ almond milk.
Dinner - Leftover curry from lunch.
Later - (night out / party), 1 black coffee, 2 red wines, 2 diet cokes.

Saturday

B'fast - Multivitamin & Fish Oil. Coffee w/ almond milk. 2 eggs with chorizo, tomato, onion, capsicum, parsley.
Snack - Dried apricots & mixed nuts (no peanuts)
Lunch - Banana smoothie.
Snack -
Dinner -

Sunday

B'fast - Multivitamin & Fish Oil. Coffee w/ almond milk. Raspberry & blueberry smoothie.
Snack - Dried apricots & mixed nuts (no peanuts)
Lunch - 2 eggs with mushrooms, garlic, parsley and chilli.
Snack -
Dinner - Mexican. Lean beef mince chile con carne (beef, capsicum, onion, garlic, tomato, red wine, spices.) Lettuce leaf wraps. Few spoons of greek yoghurt. 2 glasses red wine. 2 squares 88% dark chocolate for dessert.


phew! That was a bit of typing :)

As an aside - I had to battle my housemates for the rights to my leftover curry, they both said it was about the best they had ever had! Definitely one to make again, I'll post the recipe on here next time I make it.

That's all from this cavegirl for now!

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on October 10, 2011
at 05:33 AM

Yeah! I don't know if you eat white or sweet potatoes (they're a good starch, if you don't have issues with carbs) but if you do, you could make duck fat fries.

2503e1b1cef16861e40678ad789bcba2

(113)

on October 10, 2011
at 05:15 AM

I haven't yet! I'll put it on the To Do list :)

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on October 10, 2011
at 04:53 AM

All right now I'm jealous because you have duck fat! I hope you've tried roasting vegetables in it, if not you must do this right away, roasting anything in duck fat pretty much defines the term "mouthgasm" ;)

2503e1b1cef16861e40678ad789bcba2

(113)

on October 10, 2011
at 04:31 AM

From what I've read a lot of paleo people seem anti dairy - so I thought I would cut out dairy for a few weeks just to see what the fuss is about :) I've been cooking with extra virgin olive oil and duck fat. I did buy some steak and bacon for this week though! I do love a pan fried fillet now and then. Thanks for the feedback :)

2503e1b1cef16861e40678ad789bcba2

(113)

on October 10, 2011
at 04:27 AM

Cheers! I guess I'm still trying to get my head around 'eat more fat'. Even with the light coconut milk I found the curry to be really rich. My smoothies are made with 1 banana or 1 cup of berries. I do eat a bit of fruit but I'm also working out 4-6 times a week :)

  • 2503e1b1cef16861e40678ad789bcba2

    asked by

    (113)
  • Views
    4.1K
  • Last Activity
    1431D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

3
7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on October 10, 2011
at 04:11 AM

Why all the dried fruit, nuts, smoothies, almond milk, "skinless sausage", skinless chicken...? Eat some real animal food. Where's the red meat? I guess you have some sausage and lean beef bolognese in there, but... I mean, don't eat huge amounts of steak dripping with butter, but I think one of the best parts of paleo is eating red meat meat, butter, cheese (if you like) and so on, instead of skinless chicken and fruit and vegetables all the time.

Try organ meats too. Properly cooked they're delicious and way more nutritious than turkey breast or dried fruit.

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on October 10, 2011
at 05:33 AM

Yeah! I don't know if you eat white or sweet potatoes (they're a good starch, if you don't have issues with carbs) but if you do, you could make duck fat fries.

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on October 10, 2011
at 04:53 AM

All right now I'm jealous because you have duck fat! I hope you've tried roasting vegetables in it, if not you must do this right away, roasting anything in duck fat pretty much defines the term "mouthgasm" ;)

2503e1b1cef16861e40678ad789bcba2

(113)

on October 10, 2011
at 04:31 AM

From what I've read a lot of paleo people seem anti dairy - so I thought I would cut out dairy for a few weeks just to see what the fuss is about :) I've been cooking with extra virgin olive oil and duck fat. I did buy some steak and bacon for this week though! I do love a pan fried fillet now and then. Thanks for the feedback :)

2503e1b1cef16861e40678ad789bcba2

(113)

on October 10, 2011
at 05:15 AM

I haven't yet! I'll put it on the To Do list :)

1
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on October 10, 2011
at 05:14 AM

Looks like you're doing pretty well and you're certainly of to a good start.

Some suggestions:-

  • It looks like you're somewhat fat phobic, which is pretty normal if you've followed the usual low fat dogma of conventional wisdom - I know it took me some time to increase the amount of fat I was eating after being low fat for such a long time.

If your meat is grass / pastured fed don't be afraid of the fat, get stuck in - no need to purchase lean meat. However if you're consuming CAFO meat then going for low fat variants isn't such a bad idea, due to there poor(er) omega 3/6 fatty acid ratio. Ideally we want our omega 3/6 ratio somewhere between 1:1 - 1:4; a SAD can be anywhere from 1:10 - 1:20+. If you are eating CAFO meat try and find some local suppliers of pastured meat, it's so much better in every way.

  • A splash of almond milk in your coffee once a day probably isn't a big deal but be wary on over doing the almond milk, IMHO it isn't an ideal milk replacement as it is high in omega 6 and phytic acid. Phytic acid is one of the reasons we want to avoid grains, it binds unbelievably well to metals, such as calcium, magnesium, iron, copper, etc, which stops your gut from absorbing them (bad). We can put up with a bit of phytic acid, particularly when our diet is nutrient dense and we're in good health, but it's easy to over do it, particularly with nuts and products made from nuts.

  • Try and get some fatty fish (tuna, salmon, sardines, etc) about twice a week. They're an excellent source of omega 3 - and if you get that dialed in you should be able to drop the fish oil pills.

  • Fat and protein, IMHO, makes the ultimate breakfast - it can keep me going all day without the need for snacking. You're hitting this somewhat on the days you eat eggs. Might be something worth playing around with a bit more to see how you do. (i.e. Try a steak and eggs for breakfast, yum!)

  • Eat liver, also about twice a week, around 100g a serve. It is a true super food.

  • Read up on and learn how to make bone broth. It contains many trace minerals and also gelatin and collagen, which are hard to get anywhere else in the diet and are awesome for our joints, connective tissue and guts linings. I drink a cup pretty much everyday.

  • 2 glasses of red is not a party! Though, good choice on the alcohol front all the same. :)

1
97c04f87a752ff0a5cf6be9d806c0334

(888)

on October 10, 2011
at 04:03 AM

There are a lot of lean meats in your diet. Maybe you can include some fattier portions like chicken thighs, as well as some organ meats. Use full fat coconut milk instead! It tastes better too imo.

Also you might want to be more cautious of how much sugar/fructose is in your daily smoothies.

2503e1b1cef16861e40678ad789bcba2

(113)

on October 10, 2011
at 04:27 AM

Cheers! I guess I'm still trying to get my head around 'eat more fat'. Even with the light coconut milk I found the curry to be really rich. My smoothies are made with 1 banana or 1 cup of berries. I do eat a bit of fruit but I'm also working out 4-6 times a week :)

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 10, 2011
at 04:46 AM

It looks solid. What is in the Almond milk? You might sub in coconut oil/milk instead.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!