Portions, Sample Meals, Tips for Success... Portions
How much should you eat per meal/snack? Paleo is based on the premise that nutrient intake should be very high quality, and therefore portions are individualized, not measured or weighed, and are more or less unlimited (i.e. eat until you're full). However, if you are going in for seconds, it is best to eat your fill on protein and vegetables, rather than fruits and fats. This rule of thumb is based on someone of moderate activity who wants to trim up; if you're at a higher activity level, or trying to maintain or gain weight and/or muscle mass, it's ok to consume unlimited fruits too, and ideal to consume higher amounts of fats.
Everyone is different and it's not cut and dry; It may take you a few weeks to gauge how much you need to be eating throughout the day, but if you track your meals you will realize these amounts fairly easily.
If you're still unsure about how much you need to be eating, you can use the Zone block system to guide you (just be sure to stick to Paleo foods).
Sample Meals
Below is a very simplistic layout of a full day of Paleo meals. This is just to give you an idea of what a day's worth of eating might look like.
| Breakfast Omelet with spinach and mushroom, melon |
| Morning Snack Fresh berries |
| Lunch Grilled salmon
Large mixed vegetable salad and flax oil dressing |
| Afternoon Snack Guacamole with raw carrots, celery, cherry tomatoes |
| Dinner Grilled chicken, Steamed broccoli, side salad |
| Evening Snack Baked cinnamon apples topped with walnuts |
Sample Recipes
CrossFit Cookeville will post sample Paleo recipes for you every day throughout the challenge to help give you some meal ideas. And of course, you can always adapt many of your favorite recipes to be Paleo-friendly (ex. Meatloaf: substitute bread crumbs with finely ground walnuts, etc.)
Here is a lunch recipe to get started:
Nicole's Paleo-friendly Tuna Salad
1 tbsp. Canola or flax based mayonnaise
1/2 tsp. of lemon juice
1 can of albacore white tuna
1 cup of baby spinach, chopped
3/4 cup of red seedless grapes, halved
7-10 pecans, chopped in pieces
Salt and pepper to taste
Mix mayo, lemon juice, and dashes of salt and pepper in a small mixing bowl.
Add tuna, spinach, grapes, and pecans. Stir until mixed. Enjoy!
Tips for Success
- Plan, plan, plan. No goal is worth bothering with if you don't have a plan. Lay out your meals and snacks for the week on a chart or calendar. This will help you get exactly what you need from the store when you shop. It will also create expectations that can help hold you accountable (i.e. might be easier to turn down that cupcake at work when you know you scheduled and brought apples and almond butter for a snack).
- Eat snacks! Not only are smaller, frequent meals better on your digestive system, mental clarity, energy levels, and metabolism, but they will also keep you full and ensure you are eating enough throughout the day to sustain your intense CrossFit workouts.
- Ask for support from your family and friends. While it's not realistic or likely that every member of your household will be on board with your Paleo venture, ask for their support so that mealtimes and grocery shopping enable your goal, rather than hinder it. If you don't do the shopping, ask your spouse or roommate to make sure they get enough of your approved foods. If you don't do the cooking, ask the person that does to work with the Paleo system to make sure you have lots of options on your plate (maybe they can make grilled chicken, vegetables, and baked potatoes, and you can just skip the potato).
- If you are able, remove all unacceptable foods from the kitchen and don't bring them into the house. If they're not there, you won't eat them.
- Allow yourself one cheat meal a week. It will give you something to look forward to, and help you feel less deprived.
Challenge starts on Monday!
