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Help with a meal plan? 23 year old Newbie

Answered on August 19, 2014
Created February 14, 2013 at 5:04 AM

I have been having stomach issues for 3 years now. I am 6'2 165 lbs male, athletic and on the move. Dairy bothers my stomcach, too much of any type of grain or starch bothers me, eggs give me gas. I want to create a diet that focuss only on fruit, veggies, and meat. Im tall and skinny and dont want to lose too much weight but I also want a simple diet for stomach Issues. I love all fruit, all veggies, and all meat. I dont know alot about food combinatios so im hoping someone can make a menu for me. Too much of anything gives me gas. I love eating fruit in the morning. can someone create a diet plan for me? Like a sample 3 day menu. I would realllly apprediate your help. I need it

33266cca338ab54cee9a2aa160f5bdb6

(502)

on February 14, 2013
at 08:02 AM

Forgot to mention, try squash if you have problems digesting starch. Even when I had those issues I digested squash and pumpkin well.

D962de4a679b5ca65e4535a6cbd3e01b

(0)

on February 14, 2013
at 07:38 AM

Also, when my family and I went Paleo (we are now Primal) I found both these sites very educational: http://www.marksdailyapple.com/#axzz2Kk46UVNy http://whole9life.com/category/whole-30/

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7 Answers

1
6120c989fd5b69f42a0834b69b87955b

(24553)

on April 11, 2013
at 08:58 PM

It sounds like you know what upsets your tummy, so just eating enough from what you tolerate should work for now. Do you really need someone to spell out a menu for you? Just eat a good portion of your dinner leftovers for breakfast, cold turkey legs are awesome. Or quickly pan fry a steak, or make some bacon or breakfast sausage. Maybe cook some greens and/or cubed squash up in bacon fat or butter (my fave is a mixture of shredded kale, cubed butternut squash which I buy frozen, butter, and raisins). Have an orange. Still hungry? Have a handful of almonds. Easy peasy, and no meal needs to have its own unique food, so you don't need to think of things in terms of "breakfast" food or "dinner" food anymore, food is food. No one other than you can know what food combinations are going to work for your gut, it is all about trial and error, and knowing that it is a moving target, so what you can or can't tolerate today could be totally different next month or next year, but if you are healing it should generally trend towards more tolerance, rather than less. It is also important to avoid undereating in the name of perfection, which is a common error when people start doing this.

If eating large quantities of anything across the board gives you gas it could be a low enzyme issue, or it could be that you are either not chewing well enough, or something as simple as swallowing air when you eat. It could also be that you have underestimated how much gas can be totally normal.

Then work on rebuilding your gut. Getting a stool sample analyzed would be a good place to start to know whether your problems are from some not so friendly bacteria, fungus, or parasite. You can eat the best diet and still feel sick if you have an overgrowth of unfriendly critters in there.

Adding generous amounts of gelatin and bone broth to your diet can go a long ways towards healing your gut lining. Taking a variety of probiotics can be helpful too, S. Boulardii is a good one to start with in capsule form. Just make sure the ones you get are super potent and have been refrigerated, not cheapy ones from the drug store. Probiotic foods like water kefir, kim chi, fermented sauerkraut, and stuff like that can work too. Some people are sensitive to them if they have a histamine intolerance, so if you feel weird and drunk after having them stick to probiotic capsules for the immediate future. If it all works out and you want to, after a while you can try and see if you've "graduated" from paleo in the sense of it being a therapeutic diet, and try to add more variety and become a neolithic omnivore again.

0
Ccb675a46fe2246bf546536b2a81ea7c

on February 14, 2013
at 04:49 PM

also raw eggs? do they have to be from a farm? I eat land o lakes organic all-natural eggs? Can i eat these raw and how do i do it?

http://www.landolakes.com/product/111115/organic-all-natural-eggs

0
Ccb675a46fe2246bf546536b2a81ea7c

on February 14, 2013
at 04:44 PM

and how much veggies? You cant really overdo veggies right? Whats ur portion sizes look like? I guess it depends on each person really... just wondering

0
Ccb675a46fe2246bf546536b2a81ea7c

on February 14, 2013
at 04:31 PM

^^ yes that is my fear. I want to heal my gut but keep the weight on!

0
33266cca338ab54cee9a2aa160f5bdb6

on February 14, 2013
at 07:56 AM

Personally, only cooked eggs give me gas. You could try raw(at least the yoke) and see how that works. Same with raw dairy, if you can source it.

How do you feel about snacks? If you like to snack then don't forget nuts/seeds. If they give you digestion issues you might try soaking them before consumption. Pumpkin seeds, almonds, macadamias, hazelnuts, and brazil nuts are all good.

Here is my sample 3 meal diet(tallish and skinny 20 year old here):

  1. Eggs/meat of choice with some assorted raw vegetables. I really like celery or radishes, some asparagus or broccoli, and some cucumber or tomato if you eat nightshades. I never make a salad in the morning because I like simplicity.

  2. An apple, some berries, or an orange if I decide to eat fruit. I like to eat my fruit at lunch because I get most of my physical activity after this meal. Next I'll eat some seafood of some sort, just whatever kind I'm hungry for. It's good to eat some leafy greens with this meal too, make a salad or don't depending on your appetite.

  3. Meat! Grass-fed beef is my go to dinner choice but seafood is a great choice too. I like to incorporate some novel foods as well, like mushrooms or sea vegetables just for the odd nutrients like iodine. I never eat fruit at dinner but almost always make a salad. Sometimes my meat goes in it, sometimes it doesn't.

Don't be afraid to break these meals up if it helps you digest and you have the time for it. Another tip I'd suggest is eating a brazil nut or two per day for selenium. Most importantly though, I must warn you about the weight loss issue. I am scrawny dude(122 pounds, 5' 10") and eating like this makes it really hard for me to gain or even maintain my body weight. When I started paleo/primal I weighed 130 and after less than 2 years I actually lost 10 pounds. For me this is negative, and the only solution was to up my carbohydrates. For a long time I couldn't because of blood sugar issues and intestinal candidiasis(yeast). Now that I have that under control I digest sweet potatoes, fruits, and even white rice quite well. It has given me way more energy too! So if you can find some starch you can digest, go for it. It is healthier than fructose carbohydrates in my opinion and I'd hate to see you fall into the same trap I did. Raw goat's milk is the only other food that has helped me hold my weight well besides sweet potatoes and apples. GOOD LUCK and enjoy the good life.

33266cca338ab54cee9a2aa160f5bdb6

(502)

on February 14, 2013
at 08:02 AM

Forgot to mention, try squash if you have problems digesting starch. Even when I had those issues I digested squash and pumpkin well.

0
D962de4a679b5ca65e4535a6cbd3e01b

on February 14, 2013
at 07:31 AM

Look up "Paleo Meal Plan" on Google, I found these two sites right off the bat. Hope they're helpful!

http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/

http://www.multiplydelicious.com/thefood/2012/01/weekly-paleo-meal-plan/

D962de4a679b5ca65e4535a6cbd3e01b

(0)

on February 14, 2013
at 07:38 AM

Also, when my family and I went Paleo (we are now Primal) I found both these sites very educational: http://www.marksdailyapple.com/#axzz2Kk46UVNy http://whole9life.com/category/whole-30/

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 14, 2013
at 06:56 AM

You could do:

Fruit Bowl in the morning (Then take a 15 minute break before eating again) Then a favorite Meat.

Salad for Lunch

Meat and Vegetables for dinner.

I would also try egg yolks to see if they are OK.

Eat Wild Salmon or Alaska Salmon twise a Week. Or sub canned Tuna or Oysters if needed.

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