Hey! I have been eating "paleo" for about 6 months now. I am a cross-training athlete as well as a personal trainer. I tend to be quite methodical when it comes to my eating. Ya know, "food for function, not for fun." I am curious as to other peoples approach to eating paleo. Please specify your level of activity, as well. Thanks!
generally, i have coffee with a splash of heavy cream when i wake up. if i go to the gym, its in the late morning, and im home by 10:30 or so. i do two days of a cross training boot camp class, and one day of either spinning, tabata or HIITs, or weight training.
sometime between 11-2 i have my first food and its usually 2-3 eggs cooked in coconut oil i eat them with veggies or smoked salmon and blueberries. if im feeling peckish in the later afternoon ill have some leftovers or make a "dump truck salad" that contains some combination of veggies, meat or eggs and fat. today it was a spinach muffin (mix some eggs, frozen spinach, spices maybe a dash of cream and pour into muffin tins- bake and they freeze well and are handy snacks).
dinner is meat, veggies and fat. endless combinations. i normally start dinner while my kiddos are eating and then my husband and i have dinner after they are in bed around 7pm. last night i made carnitas over citrus-red cabbage slaw. the night before that was beef stroganoff over roasted cauliflower. tonight is chicken soup. other usual suspects are coconut shrimp curry, duck breast and sauteed mushrooms, carne asada, beef stew....you get the idea.
after dinner i like a big mug of ginger tea, maybe a square of dark chocolate, and im done for the day around 8pm. i am a woman trying to lose weight, which has been slow as hell (15 pounds in 4 months, but nothing in the last month), but im gaining quite a bit of muscle and feel great. im also managing an autoimmune disease (multiple sclerosis). hope that helps?
I am a reduced obese (lost 111 lbs), recovering binge eater, so my approach to Paleo is somewhat different. I find I need to eat every 3 hours or so, mentally, because if I get too hungry then I make bad choices.
I crossfit 3x a week and then usually one day a week of something else, 5k/bootcamp/kickboxing/whatever. I do my exercise first thing in the morning, so it's always fasted.
7/8am - Breakfast is 2 eggs + sausage or bacon in a variety of ways. Last week it was egg salad, the week before egg muffins, this week I was lazy, it will be hard boiled eggs.
10/11am - Snack of trail mix or fruit/veggie sometimes almond butter
12/1pm - Lunch of a meal item I made for the week. This week I either have carnitas w/paleo bbq sauce + roasted sweet potatoes or chicken thighs fried in coconut oil + butternut squash. Last week was paleo meatloaf muffins + fried zucchini sometimes I make a soup or stew for the week.
2pm - Snack of trail mix or fruit/veggie sometimes almond butter
5pm - If we are eating dinner early this is dinner, if we are eating dinner late this is a snack. Some weeks I make "Paleo" desserts and sometimes it's just 2 squares of dark chocolate.
8pm - Dinner or snack. Dinners are usually 6oz of meat + 1 cup of veggies and lots of butter or coconut oil
I've been lectured before on how un-Paleo this system is. I also have learned what works for my body. If I increase fat and/or calories for breakfast, I still need to eat at 10am, so then I overeat and gain weight. My hunger/satiety meter is broken. Maybe sometime it will be fixed. In the meantime, I go with what works for me.
Breakfast: Eggs (hard cooked or in an omelette) or spaghetti squash w/butter and leftover meat. Sometimes leftovers. Berries or melon.
Lunch: Sometimes a BAS (big axxed salad) or other leftover meat/veggie combos. I'm not a big fan of salads so it's hard to force myself to eat all that lettuce sometimes. Plus, since I found out all the commercial salad dressings are full of nasty seed oils, I have even less incentive to eat them. I'm going to try to make my own mayo soon so I can make my own ranch too. But I don't have a lot of free time, so I don't know if I can do that on a regular basis. (I also hate "oil and vinegar" dressings) Maybe a plum or a peach.
Dinner: Meat/fish/veggies. Sounds boring, but the all the fat (yay fat!) makes them so wonderful and I'm trying to branch out on my cooking techniques.
What's nice is that I don't seem to need in between meal snacks anymore.
Fitness: Body weight exercises from the You Are Your Own Gym book 4 x week for 30 mins. Moderately brisk 30-60 minute walks three times a week. I try to fit a sprint session on the elliptical machine in once a week, but I don't always have time/energy.
In the evenings I'll have Earl Grey tea with cream and cinnamon if I need a few more calories or if I need a bedtime comfort.
I feel more satisfied and nourished BY FAR than I ever have in my 45 years on this crazy planet. I'm feeling like Human 2.0
I've been eating this way for 4+ years. It's been eggs, meat, fat and veggies as the mainstay, and other additions varying as my "research" progresses and home circumstances change. During that time my two kids graduated from high school and left for college, so that simplified food routines greatly. And at the moment my spouse is deployed, so my food routines have become quite simple. A few weeks ago I started an 8/16 IF routine, which I really like because I only have to prepare food twice a day! One meal is almost always 2 eggs, usually scrambled to better soak up lots of coconut oil, butter, or lard. With that I will have some vegetables cooked in fat and or some bacon, or sometimes cheese. The second meal is meat and vegetables. I have a quarter cow in the freezer, so I eat a lot of beef. I particularly like to cook up the hamburger meat (it's really tasty), and just add the vegetables and maybe some extra fat right in. I don't want to lose weight, so I occasionally plug what I'm eating into fitday, and I tend to average about 2500 calories. Try to eat fish twice a week but don't always make it. Never been a big fruit eater, but I might have 3 servings a week. Heavy cream in morning coffee. A bit of 85-90 percent chocolate almost daily. On and off on nuts. Mostly off. They just don't make me feel good. My exercise routines have varied over the years. Used to be a runner, but my partner, an 11 year old German Shepard, makes it clear he prefers to walk these days, so that's what we do. At least four miles a day, sometimes up to eight on weekends. Strength train 3x a week for about an hour. Used to go to the gym a lot, but right now I'm into body weight exercises. Love my new portable pull up bar! Been doing the once a week sprint thing, when its not icy outside. Also love to golf, and I walk a hilly course carrying my bag, which contrary to popular opinion is excellent exercise.
I've been doing three meals lately:
Breakfast is coffee with heavy cream, 3-4 eggs, a cup or so of berries with lots of heavy cream.
Lunch (packed and eaten at work usually) is a green salad with lots of protein on top (fish or meat, cheese, hardboiled egg) and EVOO dressing, or leftovers from dinner the night before.
dinner is always starch (white potato is my fave), meat or fish, and 1 or 2 veg. There are thousands of delicious recipes to accomplish this with, but if my BF isn't eating with me (he likes sauces and tons of flavor) I usually keep it quick and very simple; flesh and veg sauteed in a pan with extra fat, and potatoes boiled and mashed with tons of butter and cream.
I need to eat a lot of calories, obviously. And do. :)
I Crossfit 5-6 days a week and add running. I eat when I'm hungry. I usually don't eat in the am, workout and then after working out eat bacon and eggs or sausage and eggs. Later in the day is usually a protein, sometimes I'll make soup...and that's about it. I've recently started adding more coconut oil, just eating it. I'm rarely hungry, have a lot of energy and have gotten a lot stronger and had better stamina since starting Paleo.
I have a pretty high activity level. I play tennis 3+ hours a day, and 0-2 hours of fitness.
I eat either potatoes or sweet potatoes fried in tallow, ghee, or coco oil most mornings. I also have a meal with meat and tons of one vegetable. I usually also have something else too like a banana, dark chocolate, yogurt, berries and cream, but not always. All fructose is first meal of the day though. I eat about 2000 to 3000 calories a day generally.
Breakfast: sometimes nothing, sometimes poached eggs.
Usually mackerel and steamed veg (spinach, brocolli, common) for lunch after a workout.
Dinner usually a steak, beef burger, game or liver, with some more veg - or some kind of stew, buffalo popular with me.
Sometimes for a snack, a banana (1 piece of fruit a day limit) with cream or yoghurt or coconut. Or something involving rich cheese like goats cheese or feta. Usually towards the end of the day.
Only drink green tea as caffeine source, with full cream, no milk.
Workout twice a day (medium intensity, some martial arts), just before dinner and lunch.
I'm pretty simple.
Breakfast is either eggs cooked in copious amounts of coconut oil and/or butter, a can of sardines, leftover meat from last night's dinner, or a nice glass of coconut milk. Usually with veggies or fruit. Basically, delicious breakfasts of fattiness.
For lunch, I usually go the Mark Sisson route and have a big-ass salad of whatever I have in my fridge.
I'll usually have a snack of macadamia nuts, dark chocolate, berries, cheese, puffed rice (I've actually been doing the puffed rice thing for a while). Any combination of those tasty snacks.
Dinner is pretty much always a massive hunk of meat. Mmm. With veggies, and usually a sweet potato.
Sprints once a week, pushups/pullups/planks twice a week, and much much walking throughout the week. Probably gonna throw in some heavy lifting eventually. I consider myself a "hardgainer", so I tend to hover around 100-150g carbs a day, from bananas, berries, sweet potatoes, white rice, etc.
I workout 3 days a week. I do about 20 minutes of yoga first and then heavy lifting (deadlifts, squats, overhead press...) 2 days, and the 3rd day i do some lighter stuff like push ups, pull ups, burpees... I also hike and ride mountain bike at least once a week. Breakfast after a heavy lifting workout around 10am: egg omelette cooked in bacon fat or ghee with beet greens and onions inside. sometimes i also add some deer sausage to the mix. and some steamed broccoli or sweet potato. Lunch: big salad with fish (sardines, salmon or tuna) or left over chicken or steak and maybe a few nuts. Dinner: usually deer meat (ground burger or steak) or turkey, some veggies (usually steamed) covered in ghee and a handfull of berries.
Paleo Nutrition Cert 4 Answers
Defining Paleo diet 4 Answers
All too overwhelming. 11 Answers