6

votes

A question for people who lost 20 or more lb on Paleo.... PLEASE ANSWER

Answered on September 12, 2014
Created June 10, 2012 at 6:20 PM

alt textCould you please post your daily menu?

Format:

BREAKFAST:

item

item

item

LUNCH:

DINNER:

or whatever you eat

Just wanted to compare what I am eating/not eating

THANK YOU VERY MUCH!!! MUCHAS GRACIAS!!! DANK JE!!! KAMSAHAMNIDA!!!

1ce9661622ba354c61669ffe900a01ab

(552)

on July 06, 2012
at 06:49 PM

Update: Down 70 lbs, woot! ; )

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:37 AM

No vegetables? How interesting.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:36 AM

Interesting observation about not being hungry. More fat. I will remember that.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:35 AM

Amazing results! Thanks for sharing your menu!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:34 AM

Thanks for sharing your thoughts.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:34 AM

It certainly does! Thanks! Your dinner menu sounds awesome!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:33 AM

Now I have lots of healthy options! Thanks!

87b7d250ea30415ed4c1afd809f4053f

(968)

on June 11, 2012
at 10:40 PM

well done Joshua! :)

Fb10cf8e5dbac271762e13721181d5dc

(453)

on June 11, 2012
at 10:04 PM

Interesting tip about eating too few calories. Maybe that explains some of my stalls...

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 08:53 PM

THANK YOU THANK YOU THANK YOU for answering. Cograts on your weight loss!

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on June 11, 2012
at 06:54 PM

Yes, if you use a blender or a stick blender it does blend in and its really like using heavy cream, except ghee has virtually no protein or carbs in it. My goal is to have no carbs or protein until the evening meal. Its called Bulletproof coffee. Theres a lot of discussion about it in other threads. I fully pre-melt the ghee. It makes mixing alot easier and keeps the coffee warmer.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:33 PM

Interesting - your breakfast is quite different. Thanks for answering!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:33 PM

Nice to know and thank you for taking your time to answer my question. :)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:32 PM

@Staceychev - Thank you for all the links :) I am not looking for more recipes, but more ideas. I know, it sounds confusing, but these answers REALLY HELPED ME to stay on the right track. Thanks again!

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on June 11, 2012
at 06:09 PM

i will try the ghee thing... but does it really blend in? mine seems to be blobby... the mct particularly... ihavent tried ghee yet. i did coconut milk and mct today....basicaly i try to whip it in but it ends up coating the sides of my glass...

8508fec4bae4a580d1e1b807058fee8e

(6259)

on June 11, 2012
at 04:29 PM

So far it seems a lot of low carb (20% or below carbs), and high fat (at least 50% or more) have had success in keeping off weight loss.

1ce9661622ba354c61669ffe900a01ab

(552)

on June 11, 2012
at 03:56 PM

No problem. Good luck with your Paleo adventure : )

41f5a72332ecb08a00eb1bf3a15092b2

(165)

on June 11, 2012
at 01:34 PM

The first week or two of paleo I was low carb, but I felt hungry all the time. When I added in potatoes and rice, I had no trouble feeling full and continued to lose weight. I tend to favor potatoes over rice because they're a bit more nutritious, but rice is cheap and easy. My digestion is still recovering from several years of undiagnosed gluten-intolerance. I've found a low-FODMAP paleo diet including safe starches works best for me. More on FODMAPs: http://crystaljnelson.blogspot.com/2011/01/road-to-digestive-health-continues.html

C2450eb7fa11b37473599caf93b461ef

(3225)

on June 11, 2012
at 10:33 AM

VB: I noticed your response to Cassie, that you are getting tired of eating the same things. Do you read paleo food blogs? That might help! I like nomnompaleo.com, paleomg.com, and theclothesmakethegirl.com, but there are tons of others out there, too.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:31 AM

For me eating grains was even worse - I have developed binge eating...

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:30 AM

Thanks for sharing your menu.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:29 AM

Thank you very much, Kelly. I will try to explore GAPs.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:29 AM

I am gluten intolerant too. If you do not mind me asking - do you eat rice because it makes you feel better or what effects of adding more carbs have you noticed?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:23 AM

Thank you so much for your detailed answer!

94480caec9fbbaacc386d86a45efa720

(1007)

on June 10, 2012
at 11:56 PM

This is about what I did. I've lost at least 20lbs and thee pants sizes on Paleo. I'm now in a normal range and am aiming for 20% carb, 30% protein and 50% fat. Make sure you get enough iodine..

61844af1187e745e09bb394cbd28cf23

(11048)

on June 10, 2012
at 11:31 PM

My "candy" is dried cantaloupe. It's my crack cocaine.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:36 PM

Thank you for saying that. Sometimes I feel I am too inquisitive and need to scale down :)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:22 PM

Thank you for saying that. Sometimes I feel I am not too inquisitive and need to scale down :)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:20 PM

I was wondering about the fruit. Thanks for sharing.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:19 PM

Thanks a lot. Congratulations on weight loss!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:19 PM

Thank you very much :) I will definitely check.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:18 PM

Thank you very much for the detailed question!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:18 PM

Wow. Good for you! Thanks for answering!

7841848bd0c27c64353c583fb7971242

(7275)

on June 10, 2012
at 07:49 PM

VB, I really like your questions. :)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 06:54 PM

Thanks! Just wanted to see what else I can do to vary my meals.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 06:47 PM

Thank you very much!!!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 06:47 PM

I just want to know what other people are eating. I am a little tired of eating almost the same stuff every day.

C2450eb7fa11b37473599caf93b461ef

(3225)

on June 10, 2012
at 06:42 PM

This is my experience, too, Cassie. Way to go on the weight loss!

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 10, 2012
at 06:38 PM

I've never kept a set daily menu. My focus is on getting healthy, tasty ingredients and combining them in tasty ways. I periodically check my diet on cronometer to track nutrients and calories. IMO the online food diaries can be very helpful as a training device. You get to see what your food is contributing to your diet, both good and bad.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 06:32 PM

20 lb is good. Congrats!

A4216f1b1e1f5ab3815bd91700905081

(1646)

on June 10, 2012
at 06:26 PM

What do you define as "a lot of weight?" for example, I'm down about 20 or so pounds, but I have another 40 to go until I'm where I want to be.

  • F5a0ddffcf9ef5beca864050f090a790

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25 Answers

7
246ebf68e35743f62e5e187891b9cba0

(21430)

on June 10, 2012
at 07:41 PM

I've lost over 100lbs.

I eat 3 meals a day without snacking.

Breakfast is 3 eggs, with bacon, tomatoes, and sometimes some green veggies. I have a large cup of black coffee as well. Total ends up around 600calories.

Lunch will be leftovers during the week, usually just meat and veggies. On the weekends, I'm more likely to make a massive salad (using a whole 150gm bag of organic spring mix) with avocado, pork rind "croutons", and leftover cold grilled steak. I use a tablespoon of bacon fat, a tablespoon of brown mustard, and two tablespoons of something acidic (Apple Cider Vinegar or Lemon Juice) for the dressing. This salad totals around 550-600 calories.

Dinner is predominantly a meat, chili, or a curry dish, more veggies. Because we've been pushing the limits of frugality lately, we've been eating a lot more pork and chicken than I would like. Because of the high levels of O6, I've been supplementing lately with cod liver oil. With the cod liver oil, this meal usually is around 1000 calories.

So yeah, my most signifigant weight loss has been to strike a balance between too many calories, and too few. I stop losing weight when I go under 1800 calories for more than two-three days, and I gain weight when I exceed 2500 more than a few days. I'm happiest at 2100-2400. Male, starting weight 400+, current weight 305lbs.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:18 PM

Wow. Good for you! Thanks for answering!

87b7d250ea30415ed4c1afd809f4053f

(968)

on June 11, 2012
at 10:40 PM

well done Joshua! :)

Fb10cf8e5dbac271762e13721181d5dc

(453)

on June 11, 2012
at 10:04 PM

Interesting tip about eating too few calories. Maybe that explains some of my stalls...

6
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on June 10, 2012
at 08:06 PM

I lost most weighgt on Atkins Low carb, I don't eat three squares with Paleo and have gained some weight inthe form of muscle and lost a lot of age. While gaining and packing on muscle my clothers size continued to drop. If I eat a breakfast- it will be eggs and Aaparagus in the spring, Avocados or peas othger times. But then no meal until a late dinner. Beef chciken fish, the whole thing. It is important to eat seasonal and local.

Three squares is not needed for health.

6
F9638b939a6f85d67f60065677193cad

(4266)

on June 10, 2012
at 07:37 PM

I am 47 years old, 5'3", female. I have lost 25lbs. I am normal weight at 135lbs. Typical day:

B

  • 2 eggs
  • 1/4lb crock-potted chuck roast or other meat (often liver)
  • 2 mugs of coffee with either half-and-half or a spoonful of unsweetened cocoa powder

L

  • Can of salmon with salt and pepper and two packets of mustard, OR
  • 1 sweet potato, nuked, with salt and packets of parmesan cheese (the kind that comes with pizza) someone left in the office kitchen (so sue me) and a Lara bar

D

  • Big hunk of meat (beef, liver, salmon, quarter of a big-ass chicken, something like that, up to almost a pound)
  • Half a sweet potato
  • Side of some sort of vegetable
  • Sour cream or butter
  • Couple glasses of wine
  • Couple pieces of dark chocolate

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:19 PM

Thanks a lot. Congratulations on weight loss!

5
C2450eb7fa11b37473599caf93b461ef

on June 10, 2012
at 06:40 PM

I'm 5'6 and almost 40, and I weighed 218 a week before delivering a 6-1/2 lb baby. I'm a little under 150 now (said baby is now 2). I couldn't even begin to give you portions. I've lost this weight without counting or measuring anything.

  • Meat and eggs for breakfast (a lot of bacon before, have moved to mostly grassfed ground beef)
  • Meat and vegetables and fat for lunch (salad, or meat with a couple of different veg, usually avocado)
  • Meat and vegetables for dinner, sometimes with white rice or sweet potato, though I try to limit the rice to every other week or so because I have a hard time restraining myself around it

I focus on the quality of the food, on keeping my fat intake up, and definitely limit fruit and nuts. I don't snack often. I fall off the wagon sometimes--like at a retirement party last night (beer, buffalo chicken dip, cannoli, man it was decadent...). I drink wine and eat cheese occasionally and don't consider that falling off the wagon, unless it gets excessive.

I can't eat anything but protein/fat for breakfast or else I'll be ravenous before noon. My husband eats sauteed greens and onions with his eggs, but if I eat that it'll make me hungry.

I'm still nursing so I don't stress too much about not eating things like sweet potatoes or about being very low carb. I figure that the caloric intake is good for me and my nursling.

ETA: I was about 175 when I got pregnant, so this is baby weight and then some.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 06:47 PM

Thank you very much!!!

94480caec9fbbaacc386d86a45efa720

(1007)

on June 10, 2012
at 11:56 PM

This is about what I did. I've lost at least 20lbs and thee pants sizes on Paleo. I'm now in a normal range and am aiming for 20% carb, 30% protein and 50% fat. Make sure you get enough iodine..

4
345c1755efe005edd162b770dc6fb821

(8767)

on June 10, 2012
at 09:29 PM

I"m 47, 5'2", now 110, small built. I lost 35lbs in less than 1 year, got rid of all the excess body fat I was carrying from SAD. Now long and lean (as Long as I can be for 5'2")

I have lots of digestive issues so I found that once I adjusted to Paleo (really I was more Primal + dairy), IF'ing 18 hours at the end of the day/thru night helped alot and helped burn fat.

breakfast: coffee + cream gaps pancakes or fried/scrambled eggs, scotch egg, or italian eggs w/cream honey, 1 serving fruit (berries) fermented yogurt

lunch: big portion of protein (chicken, pork, tuna, fish) veggie of some sort, or mixed sauces with creams, sour cream, cheese, wine...I like to cook fancy stuff, love cheese

snack: nuts, cheese, dark chocolate as options (I never denied myself just made sure to stay in the calorie budget and kept my % fat/protein/carbs perfectly in check)

to loose weight I had to keep carbs below 50 grams day, fat was best for me at 65%, protein the rest. Fruit limited to one serving per day, nuts no more than 1-2oz per day, they slow your progress

calories: constantly tweeking them, but averaged about 1500 day.

No real exercise other than constantly trying to move and keep moving. I use to run for miles but I found that I couldnt burn the fat and built my muscles up so I actually was getting bigger. I stopped that completely, now just walk, occassionally sprint..but not much of anything these days.

I'm now 1 year mataining my weight loss, actually eating more now, upping my carbs as I still loose weight if not. I'm on gaps now trying to heal the digestive issues still.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:29 AM

Thank you very much, Kelly. I will try to explore GAPs.

4
C53665c3f012fa1ede91033b08a8a6e7

(2269)

on June 10, 2012
at 09:18 PM

Lost about 50lbs very quickly, then rebounded to my current weight of about 162lb where I've been for well over a year. Still a little chubby, but I don't exercise, I smoke, and I drink a lot of red wine*.

Anyway: breakfast: nothing during the week. 3 eggs and 4-6 slices of bacon on weekends. lunch: good-quality uncured salami and raw-milk cheese. One hunk of each lasts a week and I can keep it in the fridge at work. Convenience! And even though the salami and the cheeses are each about $8-10, they're of the highest quality and last a week. So this is a cheap, healthy, easy lunch. No lunch on weeekends as the big giant breakfast lasts me all day and I usually eat around 11-12pm anyway. dins: almost always some kind of grilled or broiled meat, and a green salad dressed with this commercial olive-oil-only and balsamic stuff (if the label says "with" olive oil, it's mostly gonna be crap canola or soy oil). On occasion organic berries in heavy cream for dessert. I don't eat cooked vegetables, mostly because I don't like them.

*My other vice is dried mango and I have GOT to stop buying it. I can snort down a pound of that stuff in one shot.

61844af1187e745e09bb394cbd28cf23

(11048)

on June 10, 2012
at 11:31 PM

My "candy" is dried cantaloupe. It's my crack cocaine.

4
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 10, 2012
at 06:48 PM

I've never kept a set daily menu. My focus is on getting healthy, tasty ingredients and combining them in tasty ways. I periodically check my diet on cronometer to track nutrients and calories. IMO the online food diaries can be very helpful as a training device. You get to see what your food is contributing to your diet, both good and bad.

So I can't really tell you specifics. For breakfast I try to get a big chunk of protein; might be eggs, fish, liver, or leftovers from dinner. Or a combination. If I have some precooked greens I might eat some of those or if I'm in the mood the protein might top a big salad. coffee is essential.

Lunch is usually a great big salad with a heap of protein on top.

For dinner it might be like lunch again, especially in summer. Or some fish with salad and vegetables on the side. I'll usually eat some berries with lunch or dinner. If I'm feeling extravagant some greek yogurt on the berries.

Common protein foods for me = Salmon, eggs, ground beef, steaks, tuna, oysters, clams, liver. All kinds of vegetables, especially green leafy. Berries for fruit in limited quantities. Fats include coconut oil, olive oil, ghee, butter, avocado, rarely nuts or nut butter in small amounts. Lots of herbs and spices.

Overall my diet is primarily greens and non starchy vegetables by volume, with meat or fish next, small amounts of fruit, smaller amounts of high fat dairy or dnuts. By calorie - 25% P, 65% F, 10% carbs.

Special treats - 90% dark chocolate, a few almonds, a glass of wine or cider, a mango! Not every day, not every week.

Set measures IMO really don't work, because you have to limit yourself so restrictively, plus someone elses needs won't be the same as yours.

I've lost 35 pounds over 2 years. I'm still overweight, but my health and mood have improved dramatically. I'd keep eating this way just for the way I feel.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 06:54 PM

Thanks! Just wanted to see what else I can do to vary my meals.

2
D7ec5ab98a0b971f9e24b4e654abfa7d

on June 12, 2012
at 02:12 AM

I've lost at least 35 lbs since last September (haven't weighed myself in a couple of weeks because I'm doing the Whole 30 -- based on how my clothes fit I'm sure I've lost a bit more since starting). I'm 40, female, 5' 3", started out at 202 lbs.

I don't count calories or macronutrients, or measure portions (except for nuts, otherwise I can eat A LOT OF NUTS). I do "consider" carbs, and try to tend towards lower carb choices most of the time.

Work days (4 days/week), I just have coffee for breakfast -- with lots of half-and-half pre-Whole 30, with lots of coconut milk currently. Days off, I may skip breakfast, or if I feel hungry I may have 2-3 eggs (scrambled with veggies, or over easy) with bacon or paleo-friendly sausage, or with sweet potato home fries (diced sweet potatoes, onions, mushrooms, broccoli saut??ed in coconut oil or other fat).

Work day lunch is usually a big salad (mixed greens with some combo of sliced peppers, tomatoes, cabbage, broccoli, carrots, tomato, radishes, etc.) topped with leftover protein from the previous nights dinner. Avocado too sometimes. Dressing is usually a garlicky lemon juice-olive oil vinaigrette. On my days off, I will often skip lunch if I've had a later, big breakfast -- just don't feel like eating.

At work I consistently need a snack around 3-4 pm -- I have about 1/4 cup of "trail mix" made with some combo of nuts (usually walnuts, macs or almonds), seeds (usually pumpkin), flaked coconut, and a small amount of dried fruit (figs, cherries, etc.). At home, on work and non- work days, I mostly just like to snack at night (like now!) -- tonight I had a maybe 1/4 cup of the creamy bit of chilled coconut milk topped with frozen blueberries. Pre-whole 30, dark chocolate dipped in almond butter was popular, maybe a little too popular -- I think it's probably good that I'm "not allowed" to have it for a while -- I think that may be part of why my fat loss is speeding up on Whole 30.

Dinner is where we get adventurous. We're in a meat CSA, so our dinners are often planned around whatever meat we have thawed. I'll often go to thefoodee.com and search for "skirt steak" or "veal chops" or whatever it is for inspiration. Paleomg.com and nomnompaleo.com are consistently awesome as well. Well Fed is the only paleo cookbook we own -- also awesome. Some things we've eaten for dinner in the past few weeks:

Chicken-Andouille sausage Jambalaya (based on paleomg.com's recipe)

Curried veal sliders with dipping sauces

Mini meatloaves (based on health-bent.com's recipe)

Chocolate chili (from Well Fed)

Grilled pork chops with balsamic-roasted onions

Grilled chicken legs with paleo-friendly bbq sauce

Thai beef stew (from nomnompaleo's iPad app)

Flank steak fajitas (with lettuce wraps)

We usually have salad as a side -- or no side if it's a stew with plenty of veggies in there -- just for simplicity, but sometimes we'll bust out some cole slaw, steamed broccoli or collards, garlic-sauteed green beans, etc.

Hope this helps!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:34 AM

It certainly does! Thanks! Your dinner menu sounds awesome!

2
0a31b8309ef49bd18cd21d87d3b0b38d

on June 11, 2012
at 11:34 PM

I don't weigh myself (I have a long history of unhealthy relationships with scales) but I do measure myself every week and can say, with the loss I've see there and the fact that all my old pants are way too big, I've probably lost 20-30 pounds since February. I agree with someone who said to eat when you're hungry and don't when you're not. For that reason, many days I do not have anything to eat in the morning except for coffee with a few tablespoons of full-fat coconut milk. Lunch is usually leftovers or a scramble with roasted veggies and uncured ham, bacon, or sausage. Dinner I like to keep really varied so I don't get bored. I make curries, lettuce-wrapped burgers, paleo versions of comfort foods (my version of shepherd's pie, which I make with mashed cauliflower, grass-fed ground beef and veggies; chicken cacciatore made with fresh-made marinara; paleo stuffed peppers), and on days when I need to get dinner done fast, I'll get a rotisserie chicken (one of the ones that doesn't have some sugary marinade) and a salad at Whole Foods.

The biggest key to my success has been that I don't have a typical menu. I really love food, so if I'm enjoying a lot of different flavors from day to day, I'm less likely to give in to the temptation of foods that are unhealthy and non-paleo, plus I'm also more likely to feel satisfied by smaller portions of food than I was on SAD. I also find that most days two meals are plenty, though when my body tells me it wants more than that, I respond. Another helpful thing has been fighting the fat phobia instilled in me by other diets and really eating a lot of healthy fat. I use a ton of olive oil, avocado (oil and full fruit), coconut milk and oil, eggs, pasture butter and tallow in my cooking. Not only does the fat make everything taste amazing, I also find I feel full for longer.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:34 AM

Thanks for sharing your thoughts.

2
18e6c4a8d6c466e53e046bb808e0b412

on June 11, 2012
at 11:29 PM

175 lbs lost on Atkins, similar to Paleo.

Breakfast: coffee, broccoli onion quiche with cheese as the crust. Easy to make ahead of time and reheat during the weak. Veggie scramble of eggs and bacon on occasion. Lunch: Chicken/beef/tuna salad/pork (bbq!) with salad or veggies Dinner: Burger/steak/chicken with veggie Snacks: Hard boiled eggs, berries, pumpkin, almonds, turkey, chicken salad, Greek yogurt Drinks: Water, coffee, tea (unsweet), glass of wine or low carb beer occasionally, very rarely soda

That's pretty much been it most of the way while cutting back on some things (too much cheese, too many nuts, sweeteners, etc.) I've not skimped on portions, typically 6-8 oz of protein a serving, higher fat, limited dairy, no processed junk or fake foods.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:35 AM

Amazing results! Thanks for sharing your menu!

2
C437950dbbfbe7a2b7885cec8f002826

on June 11, 2012
at 08:35 PM

Typical Meal

Breakfast: 3 omega-3 eggs + 2-3 breakfast sausage links, 2-4 slices of bacon, or 2 more eggs and maybe some left over veggies from the night before or mushrooms

Lunch: 6-12oz high fat content Grass-fed beef (20% plus tallow) or a lean cut of grain fed cooked in tallow and/or avocado; veggies (broccoli or spinach), serving of dark chocolate (often times 100% but occasionally 85%)

Dinner: 8-16oz of grass-fed beef, a few servings of veggies (swiss chard, etc), and maybe some yam or sweet potato or potato depending on how much meat I ate and how full I am.

Background info: I was 200lbs with 25% body fat and now 157lbs with 12%bf over the course of 5-6 months. My exercise was somewhat inconsistent and ranged from only one intense exertion per week to up to six.

Other notes: Getting a solid 7-9 hours of quality sleep, keeping stress levels relatively low, and eating only to satiety appeared to make larger differences in my weight loss than exercise did. Also, my weight loss wasn't steady, but it may have been because I was tinkering with variables such as sleep and dairy.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 08:53 PM

THANK YOU THANK YOU THANK YOU for answering. Cograts on your weight loss!

2
3b34c695739b25bf48c76a67533f86c7

on June 11, 2012
at 05:50 PM

I've lost about 20 lbs in the last 2 or 3 months plus my lipids have become really normal.

Breakfast:

Eggs in various forms or salmon or tuna. Strawberries or blueberries sometimes

Lunch:

Turkey or chicken breast, peppers, carrots, a fruit or 2 (apple/kiwi/melon/orange) (sometimes a banana), paleo granola (http://paleomg.com/paleo-granola/ - this stuff is frikkin' awesome!). Sometimes meat if there were leftovers. Avocado or guacamole sometimes

Dinner:

Ground beef or chuck roast (sometimes chicken breast or salmon instead), sweet potatoes, broccoli, cauliflower, salad

Things are changing all the time, of course, but this is most of the variety.

Snacks: handful of cashews or pecans, dates, granola, apple

Good luck! Paleo is where it's at.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:33 PM

Nice to know and thank you for taking your time to answer my question. :)

2
7f8bc7ce5c34aae50408d31812c839b0

(2698)

on June 11, 2012
at 04:13 PM

I've lost 38 lbs.

Breakfast - 12 oz coffee with 3 Tbps ghee and 2 Tbsp MCT oil blended in.

Lunch - Nothing

Dinner - I always have about 80 gms of starch (white rice or white potato) with 4 - 6 egg yolks and 2 Tbsp ghee mixed in, plus 2 oz of a liverwurst that is made from grass feed beef liver, heart, and kidney. To this staple I add about 6 oz of some other muscle meat type protein, veggies, salad, berries, and more fat.

Macro targets for the day are 88gms carb, 62 gm protein, and about 150 - 180gms fat.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on June 11, 2012
at 06:09 PM

i will try the ghee thing... but does it really blend in? mine seems to be blobby... the mct particularly... ihavent tried ghee yet. i did coconut milk and mct today....basicaly i try to whip it in but it ends up coating the sides of my glass...

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:33 PM

Interesting - your breakfast is quite different. Thanks for answering!

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on June 11, 2012
at 06:54 PM

Yes, if you use a blender or a stick blender it does blend in and its really like using heavy cream, except ghee has virtually no protein or carbs in it. My goal is to have no carbs or protein until the evening meal. Its called Bulletproof coffee. Theres a lot of discussion about it in other threads. I fully pre-melt the ghee. It makes mixing alot easier and keeps the coffee warmer.

2
A6e2b231f69366ce825476c5a6dcfff6

(1967)

on June 10, 2012
at 10:30 PM

I lost 90lbs
Breakfast: 4 eggs with bacon, sometimes as an omelet with veggies.
Lunch: Usually nothing, 1 piece of fruit if I need a pick me up.
Dinner: Big serving of meat and a bunch of veggies. Starch once a week or less, usually on days I worked hard. (weight loss stalled for a day or two, but I felt better)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:30 AM

Thanks for sharing your menu.

2
41f5a72332ecb08a00eb1bf3a15092b2

on June 10, 2012
at 09:19 PM

33, Male, 5' 11". Eight months paleo. Went from 180 pounds to 159 pounds over eight months. I had already been gluten and dairy free for about 9 months before I started paleo.

I am darn close to 100 percent paleo due to gluten, dairy, and soy intolerances. I include safe starches in the form of white rice and white potatoes without limit.

Breakfast: 3 eggs, 2 strips organic uncured bacon. Two days a week I eat sardines instead of bacon. Once in a while I eat leftovers from dinner as breakfast.

Lunch: 6-8 ounces grass fed beef (burgers, braised chuck roast, or steak). White potatoes or white rice. Carrots.

Dinner: 6-8 ounces grass fed beef, starch in the form of white potatoes, white rice, or squash, green beans, kale, spinach. Occasionally I mix in pork or chicken for variety, but grass fed beef is more of a staple.

I never count calories or quantity, just eat until I'm full. I rarely snack.

I limit beverages to water, green tea, and occasionally flavored mineral water.

Edit: I also eat 8 ounces of grass fed beef liver once per week.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:29 AM

I am gluten intolerant too. If you do not mind me asking - do you eat rice because it makes you feel better or what effects of adding more carbs have you noticed?

41f5a72332ecb08a00eb1bf3a15092b2

(165)

on June 11, 2012
at 01:34 PM

The first week or two of paleo I was low carb, but I felt hungry all the time. When I added in potatoes and rice, I had no trouble feeling full and continued to lose weight. I tend to favor potatoes over rice because they're a bit more nutritious, but rice is cheap and easy. My digestion is still recovering from several years of undiagnosed gluten-intolerance. I've found a low-FODMAP paleo diet including safe starches works best for me. More on FODMAPs: http://crystaljnelson.blogspot.com/2011/01/road-to-digestive-health-continues.html

2
1ce9661622ba354c61669ffe900a01ab

on June 10, 2012
at 08:54 PM

I've lost 62 lbs to date (36yo male) and steadily losing (100 lbs is my goal, I'll easily make it).

Breakfast: Most mornings I have a whey protein shake (2 scoops of vanilla Optimum Nutrition protein, ~ 48g protein), 1/2 cup of frozen blueberries or mixed berries (sometimes just a couple big scoops of pumpkin pur??e, yum), 8 oz or so almond milk and a pinch of stevia (blend in my Bullet blender/mixer). Maybe a day or two each week (time permitting) I'll just have eggs (cooked in butter or bacon grease) and bacon (or other meat I have on hand).

Lunch: Salad (meat, sharp cheddar, maybe bacon bits and homemade dressing) or leftover meat/veggies from previous night's dinner.

Dinner: Meat/veggies or meals my wife makes (zucchini lasagne, crockpot meals, gluten free/low carb pizza (recipe on Nourished Meadows is bomb!) or the like).

Snack (oh ya, I do em!!): Dark Chocolate (99% from Cost Plus), pork rinds (real ones, no MSG/sugar, etc), beef jerky, berry smoothie (wife's favorite), it's a cup of frozen blueberries or mixed blueberries/blackberries/raspberries blended with a bit of heavy whipping cream and pinch of stevia.

Lots of water (120+ oz a day), couple cups of coffee (usually with a little heavy whipping cream and stevia) and occasional mineral water.

Supplements: Blue Bonnet multivitamin (one a day) and 2 to 3 grams of Carlson's liquid fish oil (lemon flavor, not cod liver oil).

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:23 AM

Thank you so much for your detailed answer!

1ce9661622ba354c61669ffe900a01ab

(552)

on June 11, 2012
at 03:56 PM

No problem. Good luck with your Paleo adventure : )

1ce9661622ba354c61669ffe900a01ab

(552)

on July 06, 2012
at 06:49 PM

Update: Down 70 lbs, woot! ; )

2
117aeddb9b83a9b90f3dc8b9e43a1b3d

on June 10, 2012
at 07:34 PM

I'm down 47lbs. My bfasts are almost always eggs as that fills me up. I make lg salads for any lunch that I don't have leftoevers and since I get bored easily I have a large variety of dinners to keep myself from overeating.

I posted my recipes at danakayal.com if that will help.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:19 PM

Thank you very much :) I will definitely check.

2
Cc3ce03985eac5ebcbb95fc2329f13b0

on June 10, 2012
at 07:22 PM

Breakfast: 2-3 eggs, bacon or meat, salad or fruit, sometimes both. I'm careful with the fruit, though. Berries and apples, mostly.

Lunch: Salad and meat. Yesterday I had sashimi

Dinner: Salad again, or spinach, or just an assortment of veggies Uh, meat. Beef and lamb are my favourites, but I eat pork, chicken and seafood, too

I really like lox, bones, marrow, connective tissue, chicken gizzards and hearts, so I will have that for lunch or dinner. I drink 2 bulletproof coffees a day, but rarely use butter otherwise. I also drink two teas a day, with heavy cream. If I snack, I eat vegs, fruits, or seeds. Once a week, I have dark chocolate. I have lost over a hundred pounds. I have stalled lately, and decided I wasn't eating enough, specifically of fats. That's why I added the bulletproof coffee, and I try to eat three meals a day instead of just two, but that's hard. I try not to force myself, really.

My meals aren't very varied, but I'm fine with that. I have a partner and a fussy kid, and two rotten, spoiled dogs :) to also cook for, and a limited budget. I am going to start taking more supplements, though.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:20 PM

I was wondering about the fruit. Thanks for sharing.

1
B8fa88e3a94784aeb9280cf1180564fa

(320)

on June 12, 2012
at 06:35 PM

I'm a 50 year old female, and have lost about 70 lbs over 8 months. I started on Atkins, and then moved to paleo because of the holistic approach to good health. This has been my daily menu for the past 8 month...I don't have a wide variety of foods, but I also don't need a wide variety.

Breakfast: 3 eggs cooked in Kerrygold and bacon or leftover meat Lunch: Big Ass Salad with veg, meat, and an apple. Dinner: Hunk of beef or pork and a side of veg. Snacks (if I need them): bone broth or boiled eggs.

1
Af3e3615beba642bcafd0f21d64d74f7

on June 12, 2012
at 06:24 AM

Started 5'8", 247 lbs, currently 177 lbs.

I do have a physical job, so I do not do any type of work out or activity outside of the 40-60 hour work week. My meals have been like this the entire time (numbered are the options/combos):

Breakfast -

  1. 4 or 5 eggs in coconut oil or butter, or BOTH. A whole pack of uncured bacon (16 pieces).

  2. 6 egg omelet, mushrooms, tomatoes, onions, garlic, turkey or roast beef (mitrate free).

  3. Sausage links (6-10), 4 sunny side up eggs, almond milk

  4. 8 oz of salmon, veggies or mushroom & spinach omelet.

  5. Bulletproof coffee and nothing else for 4-5 hours.

Lunch -

  1. Giant salad with olive oil and red wine vinegar, ham or grilled chicken. Occasionally make coconut milk ranch.

  2. Berries or melon, 12 oz steak or slab of dry rub ribs, or half a chicken, veggies with kerry gold butter.

  3. Sardines, nuts, veggies.

  4. Burger patties, and sweet potato fries.

Dinner-

  1. 2 12 oz grass fed ribeyes, veggies with butter or coconut oil, sweet potato

  2. whole chicken, veggies with butter or coconut oil, sweet potato

  3. Liver, veggies with butter or coconut oil

  4. Giant steak salad with bacon grease dressing

  5. Pork loin, or pot roast with a vegetable mix

  6. Salmon or other fish, veggies, kimchi or saurkraut.

  7. Shellfish or crab/lobster, in lemon/garlic/butter sauce, veggies.

Snacks if needed:

Sardines, 90% dark chocolate, macadamias, strawberries, tuna, cocktail shrimp, jerky, caveman cookies, steve's original snack bars, celery with almond butter, almond "bread" with fruit preserves, deli meat, crystallized ginger, pickles.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:33 AM

Now I have lots of healthy options! Thanks!

1
A4216f1b1e1f5ab3815bd91700905081

on June 11, 2012
at 10:18 PM

41 years old; starting weight (lbs.) 260ish; current weight 235ish. I've noticed I float a pound or two a day, so as long as the general trend is down, I blame it on the scale. I've been going for about 2 1/2 months.

Breakfast: 2-4 hard boiled eggs with 4 pieces of bacon or one or two pieces of ham or an avocado; or nothing for breakfast.

Lunch: 6oz of protein (generally beef, pork or chicken in various forms) and some vegetables (green beans, brussels sprouts, artichokes, etc.); or nothing (if breakfast really did me in).

Dinner: 6-12oz of protein (generally a steak, pork chop, wild caught salmon) and a salad and vegetables (similar to above); or nothing if I'm not hungry.

I tend to eat higher fat and lower carb, and I also tend not to be hungry that much now. This may change as I continue adjusting; I used to get hungry to the point of illness if I didn't eat every 2 hours or so. Now I can go a day "forgetting" to eat.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:36 AM

Interesting observation about not being hungry. More fat. I will remember that.

1
5388361e71b8f9b29b684bb30609cd31

(138)

on June 11, 2012
at 09:16 PM

Starting weight - 245 Current Weight - 210 Time Period - 8 mths Age: 56

Typical Meal:

Breakfast - 2 eggs ( best I can find), Kerrygold Butter (2 tbsp), 12 oz coffee, 2 tbsp heavy whipping cream, sometime 2 breakfast chicken sausage links.

Lunch - As needed but when I do it will be 4-6 oz grassfed hamburger, steak or 2 eggs and Kerrygold.

Dinner - Vegetables and 6 oz protein (chicken, lamb or beef) best I can get. Made in a variety of ways.

Blood profile numbers have all shifted into good or optimal levels. Regular Supplements: Vitamin D3 (when no sun exposure), 2g Fish Oil, Magnesium 400mg, Vit. C 1g, Vit K 400mcg. Snacks: Coconut oil or small amount of nuts but only when feeling need of energy. Workouts: Lift heavy things, walking, biking.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 12, 2012
at 07:37 AM

No vegetables? How interesting.

1
04293f705870e1837b8670d3c1cd5f67

on June 10, 2012
at 11:48 PM

BREAKFAST:

item: eggs with butter (sometimes with veggies)

item a bit of coffee with my cream.

item

LUNCH: homemade bone broth w/ veggies and meat (soup)

DINNER: meat and veggies

Lots of cream and butter.

Mainly what I DID NOT eat was processed foods including grains. I used to eat so many grains (trying to following the guidelines....made me fatter)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 11, 2012
at 06:31 AM

For me eating grains was even worse - I have developed binge eating...

1
E2db1519690001648433e8109eb2c013

on June 10, 2012
at 07:40 PM

Diabetic, dropped 30 lbs in 2011, back up to 180 at 6feet, 56 yrs old.

Breakfast: 1 rasher of bacon, 3 eggs, 1cup cooked pinto/black beans, 1/5 c spinach, 1/4c salsa. 3 mugs of coffee with 1tb cream each.

Midday: Large (very) salad with broccoli, cauliflower, tomato, red pepper, avocado, red lettuce, romaine lettuce etc. etc. dressed with can of water-pack tuna, 1tb mayo, 4tbs lemon juice and a 1/4 c. homemade yogurt.

Dinner 1/4 lb grnd beef, 1c beans, 1/4 head of cabbage, 1/4 cup salsa, 1/4c yogurt.

This works out to around 2000 cals and 50-65 grams of carbohydrates per day. I do some variation, occasionally (over)eat almonds. Dark chocolate now and then.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 08:18 PM

Thank you very much for the detailed question!

1
698ef7c5031f5a6b779637aa558f839d

(230)

on June 10, 2012
at 06:40 PM

I've been paleo a year almost have lost 50 pounds with minimal working out. I don't count calories or portion anything. Eat when your hungry. Don't when you are not.

C2450eb7fa11b37473599caf93b461ef

(3225)

on June 10, 2012
at 06:42 PM

This is my experience, too, Cassie. Way to go on the weight loss!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 10, 2012
at 06:47 PM

I just want to know what other people are eating. I am a little tired of eating almost the same stuff every day.

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