Help! Just started Paleo for weight loss-Need Sample Meal Plans!

Answered on August 19, 2014
Created March 04, 2013 at 7:56 PM

Hi! I'm a 28 year old female. I'm 5'3 and weight 143 pds. I am very active and workout about 6 times a week. I was down to 110 pds a few years ago and have been gaining weight little by little (mainly because I wasn't eating properly and included no carbs or fat in diet at all). I just started Paleo and my goal is to be down to 125. In the past week, for breakfast I've had eggs with turkey sausage, paleo blueberry pankcakes, or a whole protein shake. Mid morning snack is usually a handful of baby carrots. Lunch is a salad with a protein avocado and olive oil, afternoon snack pre workout is usually almond butter or a protein. Dinner is a protein with veggies and healthy fat. Maybe a fruit or dark chocolate for dessert. Any tips/suggestions where to change to lose faster? What are sample meal plans from females that have had a lot of success?? Thank you!!!



on March 05, 2013
at 09:34 AM

Practical paleo is a great cookbook, I love that thing! Not only are the recipes great, but it includes meal plans. I also like marks daily apple, as some of his recipes are more simple.

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6 Answers


on March 04, 2013
at 09:02 PM

Your body will need 3-4 weeks to really adjust to the paleo diet. Your body will begin to switch from burning carbs to burning fats. But it takes time. Don't think of this paleo thing as a weight-loss diet (or a diet at all).

It's about switching to a healthier lifestyle (the way you eat, function, live). Many of the stories you read on Mark's Daily Apple or Whole9 attest to the long-term positive effects of the paleo diet.

As for meal plans, a fabulous cookbook with many, many, many (did I say "many") 30-day meal plans is Practical Paleo by Diane Sanfillipo. I always suggest you invest in a good cookbook and fall in love with your kitchen. There are so many fabulous cookbooks and blogs out there to vary what you eat. Find one that you like, and then start experimenting.


Practical Paleo, Caveman Feast, Everyday Paleo Family Cookbook, Eat Like a Dinosaur

Get Some!




on March 05, 2013
at 09:34 AM

Practical paleo is a great cookbook, I love that thing! Not only are the recipes great, but it includes meal plans. I also like marks daily apple, as some of his recipes are more simple.


on May 07, 2013
at 11:25 PM

Hey guys yearning for some ideas on a Paleo pre physical exertion meal thats fast ... any coming up with, and everybody has access to only regarding associate endless offer. ... however I positively confirm i do not have food in my abdomen once coaching.


on March 05, 2013
at 03:38 PM

I have an autoimmune disease. Before I got my diagnosis and began eating Paleo, I used to work out ALL the time. Two of the most important things I've learned: eat MORE and workout LESS. It seems counter-intuitive but if you get your nutrition right everything else will follow and you'll end up spending less time in the gym with better results. In fact working out a lot with little recovery can actually keep you from losing weight. Mark Sisson mentions this on his blog under what he does for his workouts http://www.marksdailyapple.com/about-2/mark-sisson/#axzz2MgAVqDoF. There's also a great Ted X talk on nutrition that I love: http://www.youtube.com/watch?v=KLjgBLwH3Wc

Although I follow the Paleo diet, there's a few books/authors that I've also incorporated into my nutrition. JJ Virgin's new book The Virgin diet is really great for food sensitivities and templates on how to put together any meal. It goes almost one step further than Paleo. She cuts out soy, corn, cluten, dairy, sugar & artificial sweetners, eggs and peanuts. She also recommends smoothies for breakfast, which I have incorporated into my routine and I add 2 cups of spinach or kale in addition to what she recommends. I also love Ann Loise Gittleman. She has two books that I always have handy: Fat Flush for Life, which is about eating seasonally and giving certain organs a break during the different seasons of the year, and The Gut Flush Plan which is about keeping good bacteria in your digestive system. I've modified what both of what these authors have said to fit within the Paleo diet (although I do eat legumes and beans and nuts -- I just soak them first).

Having said all of that, you can find lots of great free recipes on Paleo blogs. I also get a lot of recipes from vegan/vegetarian and raw blogs, as they have a lot of great veggie ideas. If you watch the video above, it's about this lady Dr. Wahls who cured her MS through nutrition. She follows the paleo diet and eats NINE cups of veggies a day -- and so do I.

Below is a pretty bland example. I've taken all of the recipes that sound promising and put them into ZipList, so when I'm planning meals for the week I just pick the recipes that I'm in the mood for and I have my shopping list. To cut down on time I freeze sauces and veggies (that I cook with) in portions, cook my meat at the begining of the week, prepare salad portions in baggies, and make 1 or two dressings. A cool idea that I've found is freezing sauces in ice cube trays. If you freeze your veggies too and cook your meat/protein at the beginning of the week, you can literally throw everything together and heat in the microwave.

Here is an average day for me:

Breakfast: smoothie with 1 c fruit, 2 c spinach or kale, a fat, and dairy free protein powder.

Lunch: 4 oz of salmon or herring on a bed of sauteed spinach (2 c uncooked) with a salad (2 c), and healthy fat based dressing

Dinner: veggies with a vegan sauce (2 c), 8oz grass fed meat with 1/2 a sweet potato or some type of starch (like soaked beans).

For snacks, I like kale chips, any type of veggies with a vegan dip, or a fruit. Sometimes I'll do celery with almond butter and raisins (I pretty much eat whenever I'm hungry)

Bedtime: Ascended Health probiotics (which I switch up every so often with Dr Ohhira's or Garden of Life RAW probitotics for women). I also take marine phytoplankton from Ascended Health for my autoimmune thing.

Some of my fav blogs for recipes:

Everyday Paleo, The Spunky Coconut, The Clothes Make the Girl

Raw/Vegan: Raw Foods Right Now, The Detoxinista, Real Sustenance

I hope that helps!



on March 05, 2013
at 01:04 PM

One of the biggest things that has helped me lose/maintain weight was esting a higher fat breakfast. I was surprised my how much more satisfied I felt from a well rounded breaskfast (for example, this morning I had a red potato, 1/4 lb ground beef, and 1/2 cup guacamole). I think you may realize you feel fuller if you eat something like this instead if paleo pancakes in the morning.

Your lunch sounds perfect. You may find that you can drop the afternoon snack if you eat a higher fat breakfast, which would help cut down calories a bit. Your dinner sounds great too. If you want more carbs after your workout, feel free to add some potatoes or rice. Also, many people advice that you drop cardio.... I stay much more slender when I do cardio so I would advice you to experiment with this rather than dropping it and assuming it will help with weight loss.



on March 05, 2013
at 10:02 AM

I'm a 28 year old female who has been 80% paleo since July of last year. I've learned many things, but the most important is that I can't be 100% paleo perfect, and that's okay. Maybe eventually, but this is a major lifestyle change (even for someone like me, who likes to cook and ate healthy before the change). Don't focus on the weight, focus on how you feel. It's taken me over six months and I'm not where I thought I would be when I started, but I've made a lot of positive changes, such as:

1) dropping cardio 2) increasing recovery days 3) eating lots of fat 4) stopping weighing myself (I've gained, but guess what, I'm thinner!) 5) lifting heavy weights 6) joining crossfit 7) eating more, and feeling more satisfied from the foods that I eat

So enjoy the ride, and the weight (or fat, I should say) will come off



on March 04, 2013
at 08:06 PM

I recently tried Orange Chicken -- it was good!

1 lb boneless, skinless, natural chicken 3 tbsp coconut oil Juices of 2 oranges (I preferred more) Orange zest 3 tbsp wheat-free soy sauce or coconut aminos 1 tsp fresh ginger 1 tsp chili-garlic sauce 3 green onion chopped

Cook chicken in coconut oil, until browned -- at the same time simmer the rest of the ingredients (minus green onions) in sauce pan while chicken is browning

Add chicken to sauce pan to coat, serve over green onions

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