2

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paleo on a budget & menu planning for a newb!

Answered on August 19, 2014
Created August 27, 2012 at 1:36 PM

I am a major newbie...as in today is my first day. Basically, I have decided to turn to a paleo lifestyle because I want to lose weight, feel better about myself, and to prepare my body to get pregnant. When I have children I want to teach them how to live a healthy lifestyle, and model it. I had a miscarriage last year, and because I am overweight my doctor believes I will have a difficult time getting pregnant. I need to lose 60lbs to be at a healthy weight. I am very passionate about getting healthy and changing my thoughts on food. I've gone through depression and guilt about my body and how I've chosen to mistreat it. I am now at the point of change and excitement about that change. Yesterday, I cleaned out my kitchen and donated all grains, sugars, and processed foods.

With that said, I'd love for you all to take a look at my plan and offer budget friendly advice. I appreciate your kindness and willingness to help me.

My day plan for today:

Breakfast: 3 scrambled eggs with a pinch of sea salt, cooked in a very small amount of olive oil. 1 cup of all natural applesauce

Snack: 6 raw almonds

Lunch: Turkey lettuce wraps (3 slices of turkey individually wrapped in 3 pieces of bib lettuce), 5 baby carrots, 1 tbs almond butter & 6 blackberries

Snack: 5 cherry tomatoes

Dinner: Burger pattie with shredded lettuce and paleo ketchup, steamed green beans

I'm only drinking water.

I am on a very tight budget, and a difficult schedule. I need quick and cheap meals. I am also walking 2 miles 3 days a week as of right now.

Any and all advice/tips are welcome.

743c6f14bdff360777531b6d16a5d4e0

(83)

on August 28, 2012
at 11:04 AM

Also have to agree that your not eating enough fat. When cooking use ghee it tastes great and is very good for your skin, hair and maintaining a healthy gut.

6bce08b072e3cea49b292658b9d5d197

(1144)

on August 28, 2012
at 02:01 AM

From the same article, "Agave nectar is often heralded as low on the glycemic index (15), however, processing techniques result in a 75% or more fructose content. Given the increasing strikes against fructose, it’s harder to justify use of a higher fructose sweetener without significant nutritional benefit."

6bce08b072e3cea49b292658b9d5d197

(1144)

on August 28, 2012
at 02:00 AM

http://www.marksdailyapple.com/the-definitive-guide-to-sugar/#axzz24kOgeJXv "Indeed, fructose raises insulin less than glucose; however, fructose results in higher ghrelin levels, which boost rather than suppress appetite like insulin does. It also appears to throw off mineral levels in the body. Finally, fructose is processed almost solely by the liver. The liver’s metabolism of fructose also produces uric acid, a predictor of cardiovascular disease.Fructose appears to be some pretty nasty stuff."

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on August 27, 2012
at 06:42 PM

Fructose does not raise insulin. This is why Agave Nectar is considered low on the glycemic index. It is first metabolized by the level and does not enter the bloodstream as quickly as glucose.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 27, 2012
at 06:02 PM

It depends on what you're eating it with. Avocado is a great source of healthy fat, but so is coconut oil and almost any fat from an organically raised animal (chicken skin, fatty cuts of meat, etc.). I don't think you need to eat more avocado; I just think you should eat more food in general.

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 03:20 PM

Thank you! I will try the mayo! I guess I had the snacks because I wasn't eating enough during meals and getting hungry. I will try I fix this tomorrow. Thanks for the suggestions!

6bce08b072e3cea49b292658b9d5d197

(1144)

on August 27, 2012
at 03:01 PM

I nuke about 3 slices of bacon, crack two eggs in a skillet with lots of melted butter and scramble them in the skillet, and drink a cup of coffee with two tablespoons of heavy whipping cream. That gives you about 40 grams of fat, 22 grams of protein and 2 grams of carb. You will be satisfied for hours and probably won't be hungry again until dinner time. :)

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 02:40 PM

Do you have high fat breakfast ideas? I just have about 15 minutes to spend doing breakfast, so I need it to be quick. I'm reading your article now. Thank you!

A1a0baccef58499acf9ceb3c874997f2

(675)

on August 27, 2012
at 02:35 PM

I agree with Judi. If you allow yourself to get too hungry, you may become frustrated quickly. I'd add a little more volume, especially good fats. This lifestyle is not about restriction and starvation. It is about nourishing your body into a healthy state of being. Good luck!

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 02:33 PM

I'm definitely still learning. I thought butter wasn't encouraged?

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 02:31 PM

I guess I didn't realize it wasn't enough food. I can definitely add bacon to breakfast tomorrow, and not be freaky about counting food. I'm not a fan of avacado. :/ Any other good foods to add in place of that?

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9 Answers

4
2c7026111493687e2d619c9e20e47915

(693)

on August 27, 2012
at 02:21 PM

That does not sound like very much food. I know you want to lose weight, as do I, but you're not going to be able to sustain it if you're starving.

I'd add an egg for b'fast (or maybe bacon, or meat leftover from last night's dinner). I'd also cook the eggs in butter. Better for cooking, and tastes good.

Lunch - 3 slices of turkey is not very much. I'd also add some more fat - maybe some avocado.

Dinner - Make that a nice big burger and add some healthy fat - avocado again or a salad dressed w/ some home made olive oil based dressing.

The biggest mental shift I had to make moving to Paleo is that fat is a good thing. It keeps me full, and adds a "richness" to my meals so I never feel deprived. And make sure you're eating enough so you're fueling your body and can sustain the lifestyle.

Welcome and Good luck!

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 02:33 PM

I'm definitely still learning. I thought butter wasn't encouraged?

A1a0baccef58499acf9ceb3c874997f2

(675)

on August 27, 2012
at 02:35 PM

I agree with Judi. If you allow yourself to get too hungry, you may become frustrated quickly. I'd add a little more volume, especially good fats. This lifestyle is not about restriction and starvation. It is about nourishing your body into a healthy state of being. Good luck!

3
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 27, 2012
at 02:26 PM

I would actually advise you to not worry quite so much about restricting portions. Especially at the beginning, as you get used to eating off a whole different menu - for me at least it would feel incredibly depressing and restrictive to parcel myself out 6 almonds, and it would inevitably lead me into a tailspin of increasingly disordered eating behaviors ending in a serious binge.

The foods you describe are all good, but for me, that would not be nearly enough. Don't try to starve yourself - you don't have to count out every cherry tomato and carrot stick! It's always tempting to go off the deep end on the first day, but you need something you can stick with for the long haul. Stick with real, whole foods, but if you're hungry, eat!

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 02:31 PM

I guess I didn't realize it wasn't enough food. I can definitely add bacon to breakfast tomorrow, and not be freaky about counting food. I'm not a fan of avacado. :/ Any other good foods to add in place of that?

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 27, 2012
at 06:02 PM

It depends on what you're eating it with. Avocado is a great source of healthy fat, but so is coconut oil and almost any fat from an organically raised animal (chicken skin, fatty cuts of meat, etc.). I don't think you need to eat more avocado; I just think you should eat more food in general.

1
6bce08b072e3cea49b292658b9d5d197

on August 27, 2012
at 02:27 PM

If you're trying to lose weight, I would probably cut out the applesauce. Fructose will raise insulin and that's what we're trying to avoid here. I'm a firm believer in a high fat breakfast to keep your body in a more "fat burning positive environment."

Also, personally, I would ditch the snacks. The eggs and olive oil should keep you plenty satiated until lunch time.

Lunch looks OK

Dinner, I'd cut out the green beans. If you're trying to be "Paleo", beans are a no-no.

Find about 10 go-to meals and just eat those for the first couple of weeks. It makes life easier and reduces temptation.

Paleo doesn't have to be expensive. You can read an article I wrote here: http://www.jbprimal.com/blogs/news/6349500-is-eating-paleo-cost-prohibitive-heck-no

Let me know if you have any more specific questions and I'll be happy to help.

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 02:40 PM

Do you have high fat breakfast ideas? I just have about 15 minutes to spend doing breakfast, so I need it to be quick. I'm reading your article now. Thank you!

6bce08b072e3cea49b292658b9d5d197

(1144)

on August 27, 2012
at 03:01 PM

I nuke about 3 slices of bacon, crack two eggs in a skillet with lots of melted butter and scramble them in the skillet, and drink a cup of coffee with two tablespoons of heavy whipping cream. That gives you about 40 grams of fat, 22 grams of protein and 2 grams of carb. You will be satisfied for hours and probably won't be hungry again until dinner time. :)

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on August 27, 2012
at 06:42 PM

Fructose does not raise insulin. This is why Agave Nectar is considered low on the glycemic index. It is first metabolized by the level and does not enter the bloodstream as quickly as glucose.

6bce08b072e3cea49b292658b9d5d197

(1144)

on August 28, 2012
at 02:00 AM

http://www.marksdailyapple.com/the-definitive-guide-to-sugar/#axzz24kOgeJXv "Indeed, fructose raises insulin less than glucose; however, fructose results in higher ghrelin levels, which boost rather than suppress appetite like insulin does. It also appears to throw off mineral levels in the body. Finally, fructose is processed almost solely by the liver. The liver’s metabolism of fructose also produces uric acid, a predictor of cardiovascular disease.Fructose appears to be some pretty nasty stuff."

6bce08b072e3cea49b292658b9d5d197

(1144)

on August 28, 2012
at 02:01 AM

From the same article, "Agave nectar is often heralded as low on the glycemic index (15), however, processing techniques result in a 75% or more fructose content. Given the increasing strikes against fructose, it’s harder to justify use of a higher fructose sweetener without significant nutritional benefit."

0
Adeb72a71b7cd3f4dd75795eb9c11ad9

on August 28, 2012
at 02:56 PM

One thing that has helped me budget wise is I buy all my meats whole and cut them into loins or steaks myself.

0
74d3afd30ebc0d604d56c6de897bb9a8

(100)

on August 28, 2012
at 02:53 PM

eat more! well unless you're not more hungry on that diet, but I think anyone would be. I think that there are two great things to always have on hand: ground beef and frozen spinach. If you're on a budget, it's ok to buy less grass feed beef, but with that diet, take a multivitamin or something, because you're going to end up lacking in vitamins and minerals unless you branch out and eat liver, seafood, etc.

as someone who also doesn't have a lot of time, if you don't have problems - eat one huge meal and see how long that lasts you. It can be in the morning or night, and for me sometimes it's a POUND of beef, but I like the figure of 50 g of protein - it's a lot of chicken/ beef/fish.

Since you're new to paleo, though, go slow - your body might not be used to all that meat.

but even 3 eggs doesn't seem very much anymore to me, although I avoid eggs just because they don't fill me up the same like meat.

I guess I love paleo/primal/whatever it's called because I don't have to snack anymore. Snacking is what takes a TON of time for me, and planning out a bunch of small meals is also stress inducing. Better to eat one monster meal of protein and be done with it if you don't have time. eating this way frees you up to stop thinking about food. also have you noticed that when you have a snack on hand it's easy to eat it even if you're not hungry? snacks are also expensive (you can buy grass fed meat for the same price per lb as almonds and which ones fill you up and keep you full longer AND have less anti-nutrients?)

If you don't feel like eating meat/fish/chicken/pork but are still hungry, perhaps try increasing the fat and eat it with a starch...

contrary to what I thought, snacking stresses you out - physically and metabolically. better to eat a huge breakfast or lunch or dinner and realize what being really full is. keep snacking (which, in my opinion, leads to bingeing and less fullness than if you sat down to a real plate of food) out of your behavior. please don't count out almonds and 3 slices of turkey, etc. and feel deprived.

0
743c6f14bdff360777531b6d16a5d4e0

on August 28, 2012
at 11:01 AM

The cheapest and most satisfying way to eat paleo is to cook bulk stews. To some people stews sound yuck but make them correctly and they are delicious and they freeze well. Buy cheap tough fatty cuts of meat stick it in a pot with heaps of non-starchy veggies, some sage, rosemary, half a bottle of wine, beef stock, lotsa tomatoes and cook for 4 hours. Make in bulk and eat for Bfast one day lunch the next and then dinner. Freeze and do again next week. I generally have 4 different types of all together meals going at the same time (beef stew, coconut chicken curry, pumpkin and mince bake, and fish soup). These four dishes will last me 2 weeks. I just grill chicken, eat steak, eggs etc in between to mix it up. The key is to make in bulk and freeze half and dont be afraid to eat a dinner type main meal first thing in the morning.

743c6f14bdff360777531b6d16a5d4e0

(83)

on August 28, 2012
at 11:04 AM

Also have to agree that your not eating enough fat. When cooking use ghee it tastes great and is very good for your skin, hair and maintaining a healthy gut.

0
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on August 27, 2012
at 06:46 PM

But meat in bulk if you can. I buy 10 pounds of grass fed beef, which I get a discount on. Also consider less tender cuts to roast, which can help you save some money. Of course, you can always get great prices on organ meats, just might not be that appetizing, but I really love liver now!

As stated already, I would cook with butter, coconut oil, and any animal fat you have on hand (I save my bacon grease, and use that for veggie stir fries!).

In terms of saving money you can add a potato/coconut milk for easy cheap calories.

I would definitely try to get one meal where you have a nice big chunk of protein cooked in a good healthy fat, with a nice side of veggies/starch (depending on how many carbs you want to include).

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on August 27, 2012
at 06:37 PM

Looks good. I would swap out the green beans with spinach or kale. Congrats!

0
394492a4bc534ad39091792287fddd96

on August 27, 2012
at 02:56 PM

First, congratulations on making this commitment! Secondly, stop beating yourself up over the past! That will do nothing to improve your stress levels or frame of mind. Take it one day at a time and love yourself <3

I agree with the others that it looks like you're not getting enough food/fat. Instead of avocado (which I also can not stomach), how about making a homemade mayo or aioli to boost some good fats? I particularryl like this one:

link text

You could use it as a spread or dressing for any meal really.

The Farmer's Market is my best friend for scoring a bounty of produce on the cheap. If you don't have one easily accessible just shop the grocery ads. I try really hard to eat a minimum of 6 different types of veggies a day. I really enjoy snacking on raw veggies or making a quick stir-fry to up the variety I get daily.

Also, I think it's best to eat nice full meals and cut snacks when you can. If you're looking for a good book on the why of Paleo that also includes a meal template for the early days, check out, "It Starts with Food"..... excellent read

A7ddad8666e931df591003d490562ce1

(10)

on August 27, 2012
at 03:20 PM

Thank you! I will try the mayo! I guess I had the snacks because I wasn't eating enough during meals and getting hungry. I will try I fix this tomorrow. Thanks for the suggestions!

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