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Paleo without red meat?

Answered on August 13, 2014
Created August 06, 2014 at 4:57 PM

I don't really like the taste of red meat, so I currently only eat chicken, turkey, salmon, eggs, sweet potatoes, macadamia nuts, kale, spinach, broccoli, coconut oil, himalayan sea salt and blueberries. According to chronometer this cover all the nutrients with the exception of calcium.. Is it okay to continue not eating red meat, or is that not optimal?

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on August 13, 2014
at 02:47 AM

I agree, leafy greens are largely neolithic. But they are also pre-paleo (ape stage), and just about the only way to get decent Mg from diet alone. Roots and fruits will not give you enough. There is also the fact that, given a healthy gut, you get most K2 from greens, via K1 conversion in the gut. So I think large amounts of greens has a fairly solid foundation.

Medium avatar

(10611)

on August 12, 2014
at 01:44 PM

It sounds like a good core diet which can be varied easily.

C6032b723b12cf0073ec6d22c5f4e7ae

on August 08, 2014
at 12:32 AM

Grass fed red meat has a much healthier fat profile than poultry, so I would recommend it. Highly saturated with some omega-3 to boot. It seems to form the basis of most paleo diets. If you're trying to limit PUFA intake, it's a better protein source than chicken or turkey. On the other hand, if you're higher fat/lower carb, it's a good way of adding healthy calories too. It's also high in iron, though poultry has a considerable amount too. You'll do whatever is best for you, of course!

Medium avatar

(138)

on August 07, 2014
at 04:22 PM

Yeah i eat mainly seafood and my zinc is almost always low until i eat some beef or lamb

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 07, 2014
at 01:51 PM

Eating a half pound of spinach/kale + broccoli… plus the variety of other foods (4-6 ounce meat servings, 3 eggs)… I only tallied up about 60% DV Ca.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 07, 2014
at 01:50 PM

*gasp* NEOLITHIC!

I suspected H-G diets wouldn't have significant leafy green loads (I'm sure I've read something sometime about this, but I don't keep up now.) We do not need to imagine paleo man's diet to model a healthy diet on, we simply look to the H-G diet. Healthy and something we can still go study (for now).

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 07, 2014
at 01:21 PM

they have not. In fact very little "leafy greens" in HG diets. The !Kung who are known to eat very little meat (estimates vary, but 10%-20% of caloric load from meat and fish) eat virtually zero greens other than palms that they add to stews.

From a paleolithic stand point, there were no greens that were available -- "Leafy Greens" are definitively neolithic. All of our greens come from the brassica family. They were (specifically: Kale, Lettuce/cabbage, Mustard greens, Collard greens, spinach, arugula) selectively bred out of shrubs sometime around 2000 BC.

Doesn't make them unhealthy...

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 07, 2014
at 01:00 PM

I'd be curious if studies of hunter-gatherers showed such consumption of greens.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 07, 2014
at 12:59 PM

But as long as you include something from every category, you end up mostly balanced. She will only be deficient in vitamin E, Ca, Zn (assuming reasonable servings of everything). Vitamin E can be rectified by exchanging nutrient void coconut oil with olive oil.

Be157308a0438e382b88d9db4c12ab30

on August 07, 2014
at 12:48 PM

Her only fruit is blueberries? Wth? I'm low-carb (which is somewhat restrictive) and I can still eat:

lemons/limes, raspberries, blackberries, strawberries, tomatoes, eggplants, squash, avocados, cucumbers, starfruit, etc.... you get the point.

Why just limit yourself to blueberries?

Same for everything else on that list, seems like she only chose one of each food type, like one root vegetable (sweet potato), one nut (macadamia), one oil (coconut oil), one fish (salmon). It's a ridiculously restrictive list.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on August 07, 2014
at 02:16 AM

number derived from getting good Mg levels, of which we are all deficient. I do a pound a day most of the year, if you include green beans, but I understand that having a large garden is a big advantage. Our ancestors did get their pound and more, though.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 07, 2014
at 02:02 AM

I'm huge on veggies, but a pound of greens seems excessive.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on August 07, 2014
at 01:25 AM

you are much better off getting calcium from greens and fruits. It comes in balance with Mg for one, and partially offsets the excess of P from animal foods. one pound of greens per day minimum.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on August 07, 2014
at 12:06 AM

You forgot cheese: cheddar, cottswold, cheddar-gruyere (T.J.'s), gouda, pepper jack, parmesan, romano, white stilton with apricots, simple goat cheese, fresh mozzarella...excuse me, I need to go to the 'fridge.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on August 06, 2014
at 10:11 PM

at least eat some weeds and bugs.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 06, 2014
at 09:54 PM

Restrictive diets aren't paleo. You do hit most nutrition bases with that list, and you get in plenty of hyped foods too.

D09699d4e351f2e57466b11e1fb164b4

(5)

on August 06, 2014
at 06:23 PM

I really enjoy those type of foods, and they contain everything my body needs in terms of vitamins, minerals, healthy fats, carbs etc. So I don't see the point in including so much more! :)

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9 Answers

0
Bb4a590a1f19fd53b74b7d731a8ca9a9

on August 13, 2014
at 11:38 AM

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0
Bd948927370af3eb855f2a43fadd3a92

on August 12, 2014
at 03:19 PM

Spam and self promotion.

0
89985542ffc00c296552951369fe809a

on August 12, 2014
at 03:53 AM

I don't eat much, if any, red meat... And I am paleo. It's certainly possible to be paleo without red meat. I mean, have you heard of Paleo Vegans? Yep, there are some!

0
0f8f77156cd0667d43194fc4b8bc3b5d

on August 11, 2014
at 04:49 AM

Try some canned fish and shellfish. Easy on the budget and densely nutritious. Sardines for calcium.

Smoked oysters (very high zinc) and smoked clams (very high iron) are delicious mixed with white rice and nutritional yeast flakes. An easy recipe here.

0
Medium avatar

(167)

on August 10, 2014
at 07:44 AM

Leafy greens have calcium - a serving of Kale gives you 20% of your RDA. Just eat 5 cups of Kale! XD

Red meat doesn't have any more calcium than fish and chicken. If you're worried, try making your own bone broth and adding that to your daily routine. :)

Also, most traditional cultures did not get an enormous variety of foods either. They had a few fruits and vegetables that they cultivated, and one or two sources of meat. They were all perfectly healthy.

0
D09699d4e351f2e57466b11e1fb164b4

on August 07, 2014
at 01:08 PM

I'll switch the coconut oil for olive oil to get a decent amount of vitamin E. I thought both turkey and chicken had some Zn? And I get a good amount of Ca from greens and fish

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 07, 2014
at 01:51 PM

Eating a half pound of spinach/kale + broccoli… plus the variety of other foods (4-6 ounce meat servings, 3 eggs)… I only tallied up about 60% DV Ca.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 06, 2014
at 08:21 PM

you wont get a lot of calcium from red meat. You could add some yogurt (or kefir) or supplement (but whole sources are better).

00cd3b6f51530a6832fcda1712edbec3

(2411)

on August 07, 2014
at 12:06 AM

You forgot cheese: cheddar, cottswold, cheddar-gruyere (T.J.'s), gouda, pepper jack, parmesan, romano, white stilton with apricots, simple goat cheese, fresh mozzarella...excuse me, I need to go to the 'fridge.

0
Be157308a0438e382b88d9db4c12ab30

on August 06, 2014
at 05:19 PM

"I currently only eat chicken, turkey, salmon, eggs, sweet potatoes, macadamia nuts, kale, spinach, broccoli, coconut oil, himalayan sea salt and blueberries"

You only eat 12 foods? Sounds like a bad idea. It's fine if you don't eat red meat, but why would you limit yourself to only 12 foods?

D09699d4e351f2e57466b11e1fb164b4

(5)

on August 06, 2014
at 06:23 PM

I really enjoy those type of foods, and they contain everything my body needs in terms of vitamins, minerals, healthy fats, carbs etc. So I don't see the point in including so much more! :)

Medium avatar

(10611)

on August 12, 2014
at 01:44 PM

It sounds like a good core diet which can be varied easily.

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on August 06, 2014
at 05:03 PM

beef is really about zinc, and a good zinc to copper ratio. not sure how you cover zinc from that lineup, but if chronometer says so...

Medium avatar

(138)

on August 07, 2014
at 04:22 PM

Yeah i eat mainly seafood and my zinc is almost always low until i eat some beef or lamb

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