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Meat, Eggs, Dairy, and Protein

by (609)
Updated September 16, 2014 at 7:51 PM
Created August 02, 2012 at 6:49 AM

Alright this is not just one question but a load of questions...

I am just started on the Paleo/Primal Diet, as I need to bulk up on muscle, I had an life threatening experience that left me with no muscles, and in general very weak. On my mission to repair myself I went on a self imposed diet consisting of only oatmeal, organic bread, chickpeas (hummus and whole peas), very little dairy (cottage cheese, and cheese slices), peanut-butter and lots of fruit. Some meat was reserved for supper, along with veggies and potatoes. That time I believed that I needed to get lots of fiber and stuff and that the oats and beans would get me the protein I needed.

Apparently I was not doing myself any favors and ended up with food cravings all the time, yet not building any muscle at all despite how much I would eat.

Now that I discovered my mistake through Mark's Daily Apple I have a few questions to ask:

Concerning Meat: I have no access to Organic Meats at all, is it still ok to eat meats such as chicken, ground beef and fish, dispite them not being Organic.

Eggs: I have a hard time meeting my protein needs due to not much meat in the house (my family does not eat much meat, strongly stand on eating pasta and frozen veggies, or potato taters with boiled carrots for supper now, they typically eat grains all the time.)

I am only 18 and living in their house, they have graced me with permission to make something for myself using what is in the fridge for supper if they are having pasta that night. But the problem is: No meats, only eggs, dairy, veggies, and fruit, are available choices for me.

I usually have 3 eggs for breakfast along with a good serving of veggies, if I were to have more eggs later in the day would that be too many eggs?

Concerning Dairy, yes I do find dairy does disagree with me, but not too bad, and it is nearly the only protein source in the house besides Canned Tuna or sardines that I request to be picked up but am restricted to only a maximum of one can a day of either one.

Is it ok to use dairy to replace what I can't obtain through meat, or can I use more eggs?

I also eat nuts as well.

Thanks for the replies

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609 · August 04, 2012 at 3:04 AM

Thanks, one thing I noticed though is that I seem to be lacking energy to do simple things I am used to doing, I'm used to a power walk 3 times a day 6 days out of the week, yet now after starting eating different it's been reduced to a regular brisk walk due to energy levels. Is this normal? I've been doing Paleo for almost a week now, not strict as I did eat some dairy such as a entire tub of cottage cheese in one sitting (shame on me) and some hard cheeses.

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5381 · August 03, 2012 at 1:15 PM

^ that doesnt sound excessive. remember you want to replace the carb calories with fats. If your curious how much of everything your eating, try cronometer: http://cronometer.com/

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609 · August 03, 2012 at 10:09 AM

aye. got it although we're having ground beef tonight, laced with a couple of E numbers (Friday is always special meal night) it's better than grains, as Todd B said above. Good thing I love chicken, cold, hot, warm, cooked (but not raw lol) Today I ramped up my fat intake by adding a good helping of butter to my eggs to cook, olive oil with lots of olives in my salad (complete with sardines in olive oil) at lunch, then will be having ground beef for supper stuffed in pepper with slivered almonds in it for texture. Is there a thing as too much fat?

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609 · August 03, 2012 at 10:05 AM

Yeah just after I cooked my eggs using olive oil I discovered you're not supposed to cook with olive oil but use butter or fat instead. Oops!

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609 · August 03, 2012 at 10:04 AM

Ok thanks, I picked up some sheep butter from the store the other day not realizing it was sheep butter but thought it was cheese lol. Been using that to fry and cook food, and in general up the fat intake.

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5381 · August 02, 2012 at 1:31 PM

And if you tolerate cheese better than milk, it shows that probably like me its the lactose thats the problem, in which case hard aged cheeses like cheddar, and parmesan should be okay, and probably butter too. Some people also make butter at home into ghee, which is even purer...

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5381 · August 02, 2012 at 1:26 PM

And if you tolerate cheese better than milk, it shows that probably like me its the lactose thats the problem, in which case hard aged cheeses like cheddar, and parmesan should be okay, and probably butter too. Some people also make butter at home into ghee, which is even purer (less lactose).

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5381 · August 02, 2012 at 1:19 PM

Yes, strict paleo avoids dairy. Totally. A fair number make an exception, but usually for specific kinds of dairy, like for e.g raw milk, or fermented only (like me I only eat hard aged cheeses), based on not having lactose or galactose and other nutrients (some use goats milk to avoid casien). I think in general its probably a good idea to try pure paleo first to if you do better without dairy, but in your scenario (fewer good fat and protein choices), Id not worry about it for now.

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26017 · August 02, 2012 at 12:56 PM

yes, as a salad dressing. You need more meat for your fat source though

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609 · August 02, 2012 at 12:48 PM

Yes thank you that helps a lot, I can tolerate older cheese, but have a hard time with the fresher dairy products, I also heard that being paleo you are supposed to avoid dairy?

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609 · August 02, 2012 at 12:46 PM

Thank you for the tips, I will take all that in consideration, I did find I was very low on fat consumption, will try and ramp that up starting tomorrow, olive oil is a good source?

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3 Answers

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5381 · August 02, 2012 at 8:32 AM

"Concerning Meat: I have no access to Organic Meats at all, is it still ok to eat meats such as chicken, ground beef and fish, dispite them not being Organic."

Yes. We eat grassfed meat in order to get a higher quality fat (less omega-6). If youve got no choice in the matter, eating them is probably fine. The fish and the beef in that respect is probably better than the chicken (because chickens have more polyunsaturated fat - the kind of fat that has omega-6). But in your situation, for now, I say its no biggie either way.

"I usually have 3 eggs for breakfast along with a good serving of veggies, if I were to have more eggs later in the day would that be too many eggs?"

I eat five per day. Free-range is better (omega-6 again), but in your situation, dont stress about it. You get more omega-6 from vegetable oils than foods, and if you dodge those, thats a great start.

"Concerning Dairy, yes I do find dairy does disagree with me, but not too bad, and it is nearly the only protein source in the house besides Canned Tuna or sardines that I request to be picked up but am restricted to only a maximum of one can a day of either one.

Is it ok to use dairy to replace what I can't obtain through meat, or can I use more eggs?"

I am lacto-paleo. I only eat cheese, but dairy has good fats and good proteins. Its a shame you dont tolerate it well, because tuna is typically fat-stripped, and your fat sources are not too great (sardines, eggs and minced beef).

If your low carb you need a decent fat source for energy. Like really really need it, like normal folks need bread and pasta (although its more calorie dense, 4x as much per weight, so you dont need to cover your plate in it, lol)

Dripping or lard is extra cheap usually, and you can get some in that way (use it to fry with, so your vegs etc soak some up), if your parents would be happy with the odd tub?.

Back to the milk- yes its okay, not ideal if you dont tolerate it, but okay. If they have butter, you could get in on that too. You might tolerant that better too, since its lower in lactose (thats the reason I do cheese)

Hope that helps!

7278560e76901ded4081022b54c6e165
609 · August 03, 2012 at 10:04 AM

Ok thanks, I picked up some sheep butter from the store the other day not realizing it was sheep butter but thought it was cheese lol. Been using that to fry and cook food, and in general up the fat intake.

Bb3d1772b28c02da2426e40dfcb533f5
5381 · August 02, 2012 at 1:31 PM

And if you tolerate cheese better than milk, it shows that probably like me its the lactose thats the problem, in which case hard aged cheeses like cheddar, and parmesan should be okay, and probably butter too. Some people also make butter at home into ghee, which is even purer...

Bb3d1772b28c02da2426e40dfcb533f5
5381 · August 02, 2012 at 1:26 PM

And if you tolerate cheese better than milk, it shows that probably like me its the lactose thats the problem, in which case hard aged cheeses like cheddar, and parmesan should be okay, and probably butter too. Some people also make butter at home into ghee, which is even purer (less lactose).

Bb3d1772b28c02da2426e40dfcb533f5
5381 · August 02, 2012 at 1:19 PM

Yes, strict paleo avoids dairy. Totally. A fair number make an exception, but usually for specific kinds of dairy, like for e.g raw milk, or fermented only (like me I only eat hard aged cheeses), based on not having lactose or galactose and other nutrients (some use goats milk to avoid casien). I think in general its probably a good idea to try pure paleo first to if you do better without dairy, but in your scenario (fewer good fat and protein choices), Id not worry about it for now.

7278560e76901ded4081022b54c6e165
609 · August 02, 2012 at 12:48 PM

Yes thank you that helps a lot, I can tolerate older cheese, but have a hard time with the fresher dairy products, I also heard that being paleo you are supposed to avoid dairy?

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26017 · August 02, 2012 at 12:01 PM

I agree with Jamie across the board. Here are some suggestions beyond your questions.

Since you had a major life threatening experience, it may be time to sit down with your parents and discuss options to bring in more foods that will give you proper nutrition so you can get back to your original quality of life (if not better!).

First, I would not bring up the grass-fed/organic meat. Regular meat is better than pasta. But the big concern will be the corn-fed meats. Nothing you can do about it -- don't stress -- eat as well as you can.

Here are somethings you can ask for: Protein Shake powder. I use optimum nutrition, it's good quality and fairly cheap. It's typically around 70 cents per serving. Much cheaper than almost anything else you can get.

Whole chickens. The roasters at my local grocery are about $1.50 per (typically come in a two pack for $3). Half of a roaster with zucchini slaw is about $1.75 for a complete meal. Use the other one to make chicken soup -- you can get 5-10 meals out of $6 of ingredients.

Large cuts of meat. Typically much cheaper than the pre-cut versions, and it's simple to butcher. Or just throw it into a crockpot or roast in the oven over some root veggies and make a meal for the whole family. ~$10 and you can feed the entire family plus left overs.

Canned Stuff. Again, not 100% ideal, but canned tuna/chicken/salmon is a good thing to keep in the house, it's cheap and you can buy in bulk to save more money. Look for the kind that is in water or olive oil. If it just says oil then it's probably soy and you don't want it.

7278560e76901ded4081022b54c6e165
609 · August 03, 2012 at 10:05 AM

Yeah just after I cooked my eggs using olive oil I discovered you're not supposed to cook with olive oil but use butter or fat instead. Oops!

3ce6a0d24be025e2f2af534545bdd1d7
26017 · August 02, 2012 at 12:56 PM

yes, as a salad dressing. You need more meat for your fat source though

7278560e76901ded4081022b54c6e165
609 · August 02, 2012 at 12:46 PM

Thank you for the tips, I will take all that in consideration, I did find I was very low on fat consumption, will try and ramp that up starting tomorrow, olive oil is a good source?

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2349 · August 02, 2012 at 12:55 PM

I agree with the other answers.

I would just add one thing to consider as you continue down the Paleo road. There is a saying often attributed to the French philosopher Voltaire which says, "The perfect is the enemy of the good."

Strive to find the best quality food you can. But don't fret if you can't get organic grass fed meat. A standard grocery store chicken leg and some scrambled eggs beat a plate full of pasta any day.

7278560e76901ded4081022b54c6e165
609 · August 04, 2012 at 3:04 AM

Thanks, one thing I noticed though is that I seem to be lacking energy to do simple things I am used to doing, I'm used to a power walk 3 times a day 6 days out of the week, yet now after starting eating different it's been reduced to a regular brisk walk due to energy levels. Is this normal? I've been doing Paleo for almost a week now, not strict as I did eat some dairy such as a entire tub of cottage cheese in one sitting (shame on me) and some hard cheeses.

Bb3d1772b28c02da2426e40dfcb533f5
5381 · August 03, 2012 at 1:15 PM

^ that doesnt sound excessive. remember you want to replace the carb calories with fats. If your curious how much of everything your eating, try cronometer: http://cronometer.com/

7278560e76901ded4081022b54c6e165
609 · August 03, 2012 at 10:09 AM

aye. got it although we're having ground beef tonight, laced with a couple of E numbers (Friday is always special meal night) it's better than grains, as Todd B said above. Good thing I love chicken, cold, hot, warm, cooked (but not raw lol) Today I ramped up my fat intake by adding a good helping of butter to my eggs to cook, olive oil with lots of olives in my salad (complete with sardines in olive oil) at lunch, then will be having ground beef for supper stuffed in pepper with slivered almonds in it for texture. Is there a thing as too much fat?

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