athletic teenager on paleo diet

Answered on August 19, 2014
Created June 04, 2013 at 1:21 AM


So I am a 15 year old girl on the paleo diet, and I run highschool track and swim for my nieghboorhood swim team. My track season just ended and swimming has already started. I eat overall pretty healthy, and my parents even nickname me the nutritionist. They dont do paleo so its kinda hard to stay strictly paleo, and it makes me feel guilty having to buy a bunch for me and making the rest of them eat their bread and pasta-not that I like it anyway. I have a good idea of how much i get calorie and nutrient wise but im not sure of it is right. I also have a food and excersize log to, you could say im a little obsessive about health. I dont want to gain, but it could be lean muscle i just dont want to be fat, even though im not.

I'm 5'3 98lb 15 and i think my bmi is 17 which might be under weight, and i think i have to get around 2000 calories a day but ive done different calorie counters and they come up different. a normal day for me would be:

breakfast 6:20 stawberries, blue black raspberries, egg scramble( cooked in olive oil or sometime coconut oil, egg whites or 3 whole, spinch, kale, broccoli, dried basil, mushroom, green bell pepper, sweet onion, cherry tomatos avacado) which i make for my sister and i everyday before school. snack 9:00- clementine, almonds or walnuts(1oz)

lunch 11 or 11:30- apple, celery, carrots, spinch, kale, brussels(2) tomatoe, avacado,deli turkey, chicken, or salmon, broccoli

during track pre excersize snack 1:50- banana

post run snack 4:00- fruit like kiwi blueberries, rest of banana, eggs, nuts, turkey, or recovery smoothie with whey protien powder

dinner 7:30 or 8- steamed broccoli, asparagus, kale, brussels, 4 to 6 oz chicken, salmon, meat like steak or lean ground beef, shrimp, cherry tomatoes, avacado.

Then after meets on saturday or wednesday i would allow myself to cheat dessert, which i tend to always over do it, then excersize right after to burn the calories and prevent the high sugar to make me fat.

I mean im not fat but before indoor track in november i was 110-15 lbs, then i got really healthy, though not paleo and went down to 103 since the vigorous running. Now i am 98-99 lbs and started paleo at the beggining of outdoor track,yet im not always completely paleo, since for meets i always have a banana with boiled egg an hour before my event which is either the 1600, 800, 4x8, 4x4, and then i also have some protien builders bar wich isnt paleo at all but I always had some before I ran in indoor since my coach wanted me to have chocolate for caffine.

So can anyone tell me how well I am doing? I know that i'm not the best since its hard to get alot of good meat, and ive heard of bone broth and organ meats but have no clue where to get them. I already have enough trouble getting organic foods. Hard with family of five and im sort of secretly paleo, i know my dad or little brother won't.

Also my track season just ended so should i lower my intake since i can't run for two weeks? i still swim but i know that dosent have as much calorie burning impact as running, so i will still crosstrain and do core workouts.

I would just like some feed back from more expirienced people, since im not entirely certian about everything. I am young, so i want to just live and eat freely sometimes but i know i have to be more strict when im older and metabolism isnt as high.

Also excuse my many typing and grammer errors, I am lazy about going back to fix everything.

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4 Answers



on June 04, 2013
at 03:45 AM

Hi Harper.

There is no one size fits all paleo template that fits everyone. Eating paleo is eating a wide variety of whole foods and will vary from person to person as goals and situations change. If you were obese or underweight and trying to gain lean muscle or if you were asking about a certain food we could be more of help but you are asking if what you are doing is working for you.

Unfortunately the only person who can tell you if your current diet is working for you is YOU! You're eating whole clean foods regularly, that's great! If you feel fine you're doing fine. If you feel like something is wrong, then try to figure out what that is and play with your macros till you feel right again.

The only thing that stands out to me as odd is that you're physically active and eating what appears to be relatively low carb. Potatoes/Sweet potatoes are a carb that works well for me, feel free to play around with those and see how it works for you.

Gl Harper, let me know if you have any questions,



on June 04, 2013
at 06:10 AM

I have two teens at home who are mostly Paleo, slim,and athletic (though maybe not as active as you right now). If you are feeling well on your diet then more power to you. Compared to my kids' diets, yours you seem to be a little low on animal protein (but my kids are 5'6" and 5'9" so...) and a little high on fruits (which is ok if you don't want to lose weight or have acne issues).

I think you are doing very well to stay away from fast foods and the SAD diet, like the typical teen. Don't worry about being 100% Paleo, perfectionism is overrated. My kids probably eat more junk food than you (when they go out with their friends) and are still doing great. Keep up the good work!


on June 05, 2013
at 05:07 AM

I'm also a paleo teenager and have gotten nicknamed the Nutritionist! It's all about trial nad error and you have to find what works for you. As for organ meat and bone broth, you can get them at Middle Eastern or Asian markets, or even your local grocery store if you look carefully, bone broth can be made by saving leftover bones then boiling them...sorry I can't be of more help but good luck :D



on June 04, 2013
at 02:51 PM

Just want to say kudos to you for doing an excellent job, I wish I would've been that mature with my food choices and body awareness when I was your age! Keep up the good work, but don't stress about it. :)

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