Meal plan

Meal plan

Meal Plan

Remember to cook all your food in lots of butter/coconut oil/ghee/lard etc. Leave the fat and skin on the meat (Yay!). Olive oil is better left for putting on after the meal is cooked. Pick items from the green list as far as possible until weight and blood sugar has stabilized. Orange list ingredients should be used more sparingly. See the lists here.

Try and eat your breakfast as late as possible. Often you will find you can have your breakfast for lunch or just go straight to an early lunch and then to supper. In this case 2 meals is better than 3. Just make sure you are eating enough for the first meal to feel fairly full and this should take you through to supper.

Breakfast:

  1. eggs and sausage or streaky bacon (choose between omelette or scrambled or poached etc) with additional veg if required.
  2. Paleo Muesli: (see recipe below) eat with double cream yoghurt or heavy cream or coconut milk. This is best eaten only a couple of times a week, after a period of adjustment to the diet, as some of the ingredients are from the orange list.

Lunch:

  1. Salad with greens, tomatoes etc with protein (e.g. smoked chicken/chicken/fish) dressed with olive oil and vinegar and/or mayo
  2. Left over dinner from the previous night.

Dinner:

  1. Chicken/beef/pork/fish portion with lots of veggies and or salad.
  2. Curried mice cooked with chopped veggies.

Snack:

If necessary half a handful of biltong or nuts especially in the initial stages will quell the cravings. Also a tin of sardines/mussels in with lemon juice often does the trick.

Pudding:

85% or greater dark chocolate: 1 or 2 blocks from a bar per night.

For more variety in your meal options try these sites out for some great recipes:

http://realmealrevolution.com/recipes#cat_16,p1

http://www.mustlovepaleo.co.za/recipes/

http://paleoliving.co.za/recipes/

Supplements

I am not a big fan of multivitamins if you are eating a decent diet. Most ingredients are nowhere near the therapeutic amounts required, the vitamins and minerals are often from sources which are not easily absorbed and assimilated by the body and there are additional fillers and constituents which may do more harm than good. I do however recommend the following:

  1. Omega-3: Due to their high omega 3 content it is worth having a portion or two of mackerel or sardines during the week and/or supplementing with an omega 3 fish oil.
  2. Probiotics: Our hyper-hygienic lifestyles have also reduced our exposure to the good bacteria which populate our guts and help digest our food, so adding in good sauces of probiotics like sauerkraut, homemade yoghurt, kefir, Kombucha and/or a probiotic supplement is wise.
  3. Vitamin D: this is best achieved through sun exposure. If you are not regularly exposing a good portion of your body to the sun then it is likely you are going to be low. Approximately 40-80% of US adults are deficient in vitamin D.29 Around 2000-8000 IU’s of vitamin D3 per dose is recommended but a blood test will tell you if this is required.
  4. Iodine: this is often low in the diet depending on the soil content in the area where the food is grown and is best supplemented by eating seaweed or dry kelp tablets. Too low a level of iodine affects the thyroid and can result in hypothyroidism exacerbating weight gain and diabetes.
  5. Magnesium: as with vitamin D most US adults are deficient in magnesium as it is often not in significant amounts in the diet.30 The best form I have found in South Africa is magnesium chelate (Dischem) up to 500-1000mg per day although it can also be obtained through an Epsom salts bath. Magnesium will also often help with relaxation, improving constipation and sleep.

 

Muesli recipe: this is simple to make and will store for weeks in a container.

Ingredients: (Makes 1kg of muesli)

  1. Coconut flakes (100g)
  2. Dessicated coconut (100g)
  3. Pumpkin seeds (200g)
  4. Almond nibs/flakes (200g). Add or substitute other nuts such as macadamia/pecan.
  5. Goji berries (100g)
  6. Coconut oil (3-4 tablespoons)
  7. Ground cinnamon (2 teaspoons or to taste).

Thoroughly mix all the ingredients except the goji berries together in a mixing bowl, making sure the coconut oil is liquid when mixed. Place the oven on bake at 1800C. Spread the mixture out onto a large baking tray and put in the oven for about 20 minutes. Watch for when the top of the mixture starts to turn brown, then stir the whiter portions to the surface. Remove when the optimum amount of brown is showing for you. Allow to cool and add the goji berries. It is now ready to eat.