4

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A good general diet outline of a paleo day?

Answered on September 12, 2014
Created December 01, 2011 at 2:44 AM

I'm still kind of new to this and trying to get a routine going here. What would be a good sample for the day, just like the meal staples? As in something like, an omelette for breakfast, than an animal protein for lunch, and another animal protein for dinner? I'll have some macadamias and like an apple in between meals. Thats sort of the routine I have going so far and wonder what other people here like to do as a general guideline.

57d16f3063161f494e090cb9b392fee0

(0)

on December 03, 2011
at 01:48 AM

thanks! this is really helpful for me- I am type 1 diabetic and doing the autoimmune route. I have been eating SO many almonds- I forgot to eliminate nuts!! you gave me a great reminder. I bought sliced turkey to snack on today so that will be a help. I am trying not to snack, but that is a tough habit to break.

Medium avatar

(10663)

on December 02, 2011
at 01:47 AM

+1000. People at school stare at me when I heat up my steak and veggies in the microwave at 10 a.m. (I do IF so that's my first meal). I dunno if they're staring because it's weird I'm eating steak in the morning or because my food looks so good or because I scrape all the fat off the tupperware and slather it onto the steak. And I totally know how you feel about eating every 2 hours. But now I eat two meals a day, about 5-7 hours apart.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on December 01, 2011
at 11:58 PM

Awesome! Thanks Nance!

66974b2cb291799dcd661b7dec99a9e2

(11121)

on December 01, 2011
at 02:43 PM

+1 exactly there are no rules as to what food should be eaten for breakfast, etc. I eat 2x a day and never snack and I work at a physically demanding job for 10+ hours a day.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 03:40 AM

The first couple batches may be more sour. Try this recipe for the first fermentation of water kefir: small pinches of baking soda, unprocessed salt and bone meal (or eggshell), 1/4th of a lemon (peel if not organic), 1 fig, a few golden raisins. My "kefir kids" multiply like crazy! Then, after straining out the grains mix the fresh kefir with the juice of your choice, bottle and ferment again on the counter. Burp the bottles every few hours and when they start to "sigh" when you open the bottles throw them in the fridge. You'll have heavenly fruit soda in your favorite flavor.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on December 01, 2011
at 03:21 AM

Yeah Nance, I just got some kefir grains in the mail today. Excited to try it out. I think my wife is getting nervous now as I have completely taken over the kitchen with crocks of fermenting vegetables, a constantly simmering batch of bone broth, and now throw in the kefir :).

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 02:53 AM

My new hobbies are water kefir and yogurt! I like having hobbies I can eat.

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9 Answers

7
3846a3b61bc9051e4baebdef62e58c52

(18635)

on December 01, 2011
at 02:49 AM

Meat, eggs, and vegetables should be your main dishes. Fruits and nuts can be good snacks. Get inventive with spices and herbs. Don't fear the fat. And that's about all. I'm into the vegetable fermenting thing right now. Its like a new hobby and it tastes damn good too.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on December 01, 2011
at 03:21 AM

Yeah Nance, I just got some kefir grains in the mail today. Excited to try it out. I think my wife is getting nervous now as I have completely taken over the kitchen with crocks of fermenting vegetables, a constantly simmering batch of bone broth, and now throw in the kefir :).

3846a3b61bc9051e4baebdef62e58c52

(18635)

on December 01, 2011
at 11:58 PM

Awesome! Thanks Nance!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 02:53 AM

My new hobbies are water kefir and yogurt! I like having hobbies I can eat.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 03:40 AM

The first couple batches may be more sour. Try this recipe for the first fermentation of water kefir: small pinches of baking soda, unprocessed salt and bone meal (or eggshell), 1/4th of a lemon (peel if not organic), 1 fig, a few golden raisins. My "kefir kids" multiply like crazy! Then, after straining out the grains mix the fresh kefir with the juice of your choice, bottle and ferment again on the counter. Burp the bottles every few hours and when they start to "sigh" when you open the bottles throw them in the fridge. You'll have heavenly fruit soda in your favorite flavor.

6
7841848bd0c27c64353c583fb7971242

(7275)

on December 02, 2011
at 12:50 AM

This is my current daily diet:

Breakfast: grass-fed (25% fat) ground beef sauteed with leafy greens topped with a bit of boiled sweet potato or winter squash. To spice things up, I might add onion or garlic to the pan, or mix in some spirulina (because, strange as it is, I really love the taste) after I take it off heat. Sometimes I do the ground beef topped with homemade sauerkraut. Breakfast sausage is another yummy option. I often drink kombucha or water kefir along with my breakfast.

Lunch: bowl of salad topped with some protein: canned salmon with bones, sardines, chicken, steak, etc. For salad dressing I use copious amounts of coconut oil with a smidge of vinegar. In the summer months I usually tack on some other veggies in season, but for now it's mostly just the lettuce/spinach and the protein. Some days I'm not that hungry for lunch so I'll just eat a few pieces of homemade pemmican.

Dinner: Either ground beef sauteed with leafy greens again, or a steak cooked to varying degrees (anywhere from lightly seared to braised for 3 hours) plus a leafy green and another veggie. Or I might have sausage and sauerkraut.

Caveats: I have celiac disease so I'm following Robb Wolf's autoimmune protocol: no eggs, nuts, or nightshades, in addition to no grains, legumes, or dairy. I'm also currently following an elimination diet to uncover some food allergies that have been slowing my healing. Before starting the elimination diet, I was cooking much fancier food for dinner, like stuffed mushrooms, stuffed squash, lettuce wraps, etc. But I'm finding it so much easier to just do a saute. Also, I used to be a big snacker, but I rarely snack now. Instead I try to eat larger meals so I'm not hungry outside of mealtimes.

One thing that has personally helped me a bunch in figuring this stuff out was to sign up for both a meat csa and a veggie csa (or organic veggie delivery service). That took a lot of the guesswork out for me. Instead of having to decide what to make, I have the foods already there. It's also a great way to ensure food quality.

57d16f3063161f494e090cb9b392fee0

(0)

on December 03, 2011
at 01:48 AM

thanks! this is really helpful for me- I am type 1 diabetic and doing the autoimmune route. I have been eating SO many almonds- I forgot to eliminate nuts!! you gave me a great reminder. I bought sliced turkey to snack on today so that will be a help. I am trying not to snack, but that is a tough habit to break.

4
51b472fa449ab0e5433f27dcd799fedd

(1091)

on December 01, 2011
at 03:54 AM

I think one thing you have to keep in mind is that on Paleo you can greatly simplify meals. Try getting out of the idea of recipes and instead just think of whole foods. Most of my meals consist of one protein ??? doesn???t really matter what ??? and one fruit/vegetable ??? again, doesn???t really matter what. Really simple. People at work go ???WTF???? when I tell them I sometimes have steak for breakfast, but really, does it matter when you eat steak?

Also, once you???ve been on Paleo for a while, you???ll find that you won???t snack as much and you???ll probably go down to 2 meals per day. I used to have to eat every 3 hours otherwise I???d die of lethargy, but now I can easily survive on 1???2 meals per day.

66974b2cb291799dcd661b7dec99a9e2

(11121)

on December 01, 2011
at 02:43 PM

+1 exactly there are no rules as to what food should be eaten for breakfast, etc. I eat 2x a day and never snack and I work at a physically demanding job for 10+ hours a day.

Medium avatar

(10663)

on December 02, 2011
at 01:47 AM

+1000. People at school stare at me when I heat up my steak and veggies in the microwave at 10 a.m. (I do IF so that's my first meal). I dunno if they're staring because it's weird I'm eating steak in the morning or because my food looks so good or because I scrape all the fat off the tupperware and slather it onto the steak. And I totally know how you feel about eating every 2 hours. But now I eat two meals a day, about 5-7 hours apart.

3
667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 02, 2011
at 02:32 AM

Breakfast: no food. Water and coffee.

Lunch: sweet potatoes and meat (beef, chicken, pork, fish)

Dinner: white potatoes, meat, broccoli, cauliflower, asparagus, etc.

Dessert: dark chocolate, nuts.

Cook with coconut oil.

2
Ce7e28769d92d5de5533e775b1de966e

on December 02, 2011
at 08:15 PM

I'm not sure of your activity level but mine is very high. Heavy weights 3-4 days a week with maybe a METCON, some Tabata sets, body weight stuff, etc. So I try to make sure that I eat to support my activity level in addition to helping me grow big and strong.

The daily meal outline below has been fairly standard for me lately but if I'm extra hungry I'll have more. I'm not strict, I let my body do the talking. I like to keep emergency protein on hand and will have a container of grassfed ground beef that I cooked with aromatics and mushrooms to munch on or a good pureed soup out of bone broth, a ton of veg, and sometimes protein, such as chicken breast, shredded into it. A cup of either of these fix me up pretty quick.

Again, this is just an example. I have a sheep or goat yogurt once or twice a week. Maybe I'll roast a duck. Make a mongo salad full of meat, veg, avocado. An egg every once in awhile (had to cut down due to an allergic reaction.) I definitely like variety but the standards that I keep with are very solid. Just keep to whole foods and play around, find recipes and adapt to Paleo - its fun. Good kitchen times :)

A Day o Meals

Early Morning: Water

Meal 1: Water, coffee with milk, protein, carb, veg. My main go-to is seared stake, roasted potato, braised kale, lemon, and whatever fruit is in season.

Afternoon: Tea and possible snack of a handful of nuts and some dark chocolate

Meal 2: Water, protein, carb, veg. Usually at night I'll have chicken, lamb or pork. Instead of just roasted potato, and because so many good veggies are in season, I'll do a tray of roasted sweet potato, potato, rutabaga, squash, turnip, parsnip.

Evening: Tea and again, some seasonal fruit

2
F4d04667059bc682540fdfd8b40f13a7

on December 01, 2011
at 03:26 AM

This was a fairly typical day for me. I find I'm not hungry inbetween meals, so generally don't snack.

2
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 02:50 AM

Start with your favorite protein/fat breakfast, such as bacon and eggs, beef omelet, leftover beef from yesterday, etc.

When you get hungry again (and not before) have the meat of your choice, may a green salad with oil/vinegar and cooked veggies of your choice. Fruit if desired for dessert (many limit fruit and supplement for Vitamin C.)

EDIT: Please note that corn is not a vegetable; I meant "ancestral" veggies above.

If you get hungry for a 3rd meal, and only if, repeat breakfast or meal 2. If you just want a quick snack, a handful of nuts or a grass fed meat stick or a can or sardines are great options.

1
268b47209dfd85e911ee7c55124fd71a

on December 02, 2011
at 11:51 PM

I always start my morning off with 2 fried eggs topped with fresh guamole and salsa.

I love to make smoothies for me and my kids as a mid-morning snack.

Blueberry Power Smoothie: http://www.thewholekitchen.com/blueberry-power-smoothie/

For lunch I serve quick and simple meals like this one.

Turkey Roll-Ups with Olive Spread: http://www.thewholekitchen.com/turkey-roll-ups-with-olive-spread/

In the mid-afternoon I get the munchies so I will toss together unsweetened coconut flakes with soaked nuts and raisins for my version of trail-mix.

For dinner, I have to serve a crowd but hate doing dishes so we keep it simple. Our family favorite is this recipe.

Fire-Roasted Portobello Pizza: http://www.thewholekitchen.com/fire-roasted-portobello-pizzas/

I hope this helps!

0
7d01d86c539003eed77cf901bf037412

(1076)

on December 03, 2011
at 06:15 AM

My typical weekday routine:

No breakfast, just espresso first thing. I try to go for a 14-16 hour fasting period.

Another coffee about 10:30 am.

Lunch number one around 11:30, eaten at my desk at work -- some combination of boiled eggs, raw vegetables, cold roast beef or chicken, brazil nuts, a piece of fruit, maybe a sweet potato cooked in the microwave in the office kitchen. I am not sophisticated with the vegetables, I'm talking a whole carrot, a couple of celery sticks, some rounds of cucumber, whatever's in the house with minimal preparation.

Workout at the gym around the corner during notional lunch break if it's a weights day.

Lunch number two -- a quarter chicken or 500g container of greek yoghurt or a tin of sardines or some lamb on rice from a kebab place, salad greens from the supermarket which I dress with the olive oil that lives on my desk, maybe some roast duck or crispy pork from the Chinese BBQ if I feel rich and haven't brought enough food with me. I am of the "safe starch" school so I feel ok about eating sushi from time to time as well.

Sometimes I work out fasted and just eat one large lunch. I'm quite capable of not eating until 2 pm if that's how the day works out.

Last coffee of the day around 3pm. If I'm hungry, and usually I'm not, I'll have a banana or a small orange (my very nice employers provide fruit at work).

Dinner -- slow-cooked meat stew (crockpot) or something made in the pressure cooker + at least two green vegetable dishes (probably steamed broccoli, and spinach wilted in olive oil) + rice cooked with onion and coconut oil or potato or sweet potato or taro. I tend to make enough stew to last 2 or 3 days. My partner's a lacto-ovo vegetarian so I generally make her an omelet, sometimes I have one too. I might roast a chicken or a small beef roast as the main meat item because that doesn't take long, and eat the rest over the next couple of days in lunches.

I allow myself a little 70% cocoa chocolate every day.

Once or twice a week I do a couple of hours of capoeira angola so I end up eating late, and I try to make sure I have leftovers from the previous night. Other exercise is commuting by bike and weight training 2-3 times per week.

Weekends I go for more sophisticated cooking because I have time, but during the week I stick with simple recipes and cooking methods. Steamed vegetables. Roasting or grilling or crockpot for meats. Boiled or roast tubers.

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