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  • Want to take a stab at a sample menu?

    Would anyone like to take a stab at creating a day's sample menu for weight loss for me? I an interested in the responses here, because we have the "eat more fat group", the "potato/starch group," the "lower fat group," the "carnivore group," the "mostly veg group," and tons of overlap, of course.
    My stats currently 5'3, 29 waist, 36 hips, 120-125 lbs.
    Lots of belly fat.
    Stand all day at work, but never have energy for additional exercise for too long of a time span.

    I want to compare your advice with what I currently eat

  • #2
    You forgot the "calories group" of which I am a staunch member. Within primal eating guidelines of course. I don't know if you eat breakfast or one meal a day or whatever. Here goes:

    Two cups coffee with 2 tblsp half and half in each OR One cup coffee with 3/4 tblsp butter

    3 eggs scrambled (a little water to make them fluff) cooked in 1/2 tblsp butter

    11 oz 95/5 grass fed ground beef
    4 oz avocado
    Salsa or Balsamic

    Can of sardines (oil drained for the neighbor's dog)

    Just under 1200 calories
    "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

    B*tch-lite

    Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

    Comment


    • #3
      Here is an example of what I usually eat (when not going on insane beer/White castle binges on opening night of hockey :
      5am-9am Coffee and water
      9am- soft-boiled egg over 2 cups of steamed veggies with olive oil
      11am- 3 oz of diced chicken or tuna seasoned and in oil, over two cups of lettuce, broccoli slaw, or in zucchini boats
      4pm- Almond milk latte or espresso or coffee
      7pm- 1/4 lb ground beef over 2 cups veggies (taco salad, "spaghetti," or stir-fry, etc.)
      Usually have a glass of red wine in the evening, but not always.

      Comment


      • #4
        Originally posted by JoanieL View Post
        You forgot the "calories group" of which I am a staunch member. Within primal eating guidelines of course. I don't know if you eat breakfast or one meal a day or whatever. Here goes:

        Two cups coffee with 2 tblsp half and half in each OR One cup coffee with 3/4 tblsp butter

        3 eggs scrambled (a little water to make them fluff) cooked in 1/2 tblsp butter

        11 oz 95/5 grass fed ground beef
        4 oz avocado
        Salsa or Balsamic

        Can of sardines (oil drained for the neighbor's dog)

        Just under 1200 calories
        Thank you I'm not great about tracking calories lately

        Comment


        • #5
          What foods do you like? and not like?

          I normally eat:
          3 eggs, 1/2 t butter some veggies, a piece of fruit and a cup of coffee and coconut milk for breakfast
          2 boiled egg and 4 ounces of turkey for lunch
          6-8 ounces of protein and veggies for dinner, i T fat (butter or homemade mayo) fruit for dessert

          If I work out, I have an extra fruit at lunch or a starch at dinner and 8 ounces kombucha. A few times a week I eat some almonds. Twice a week I have a fruit smoothie for breakfast.

          http://maggiesfeast.wordpress.com/
          Check out my blog. Hope to share lots of great recipes and ideas!

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          • #6
            I read the Primal Blueprint, and am only on my first day. I understand the core principals, but am confused about calorie and carb counting? I think I may be eating way too much! But, I thought the idea was to eat plant and animal sources, when you are hungry? Should I be restricting calories? Help! I began my day with 2 cups of coffee with cream, followed by a nice salad (low carb dressing), sautéed Brussels sprouts with greek sour cream as a snack, cauliflower humus with fresh beets, and steak and mashed cauliflower for dinner.

            Comment


            • #7
              Originally posted by kristingraves23 View Post
              I read the Primal Blueprint, and am only on my first day. I understand the core principals, but am confused about calorie and carb counting? I think I may be eating way too much! But, I thought the idea was to eat plant and animal sources, when you are hungry? Should I be restricting calories? Help! I began my day with 2 cups of coffee with cream, followed by a nice salad (low carb dressing), sautéed Brussels sprouts with greek sour cream as a snack, cauliflower humus with fresh beets, and steak and mashed cauliflower for dinner.
              Honestly just follow the book as it is for 6 months. No need to count just yet.
              After 6 months if you are stuck its when you need to start tweaking things a bit.
              It can be confusing to people new to PB when reading other threads. Good luck with it all.

              Comment


              • #8
                With PB, calories are only an issue if you're not losing weight by "eating all you want." If you follow the primal guidelines, and you lose weight, there's no need to count calories.
                "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

                B*tch-lite

                Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

                Comment


                • #9
                  what I eat in a typical week:

                  wednesday - sunday:
                  "fast" until somewhere between noon and 3, shift meal of usually a root veggie hash with eggs, chorizo, and goat cheese, cobb salad w/ranch and poached eggs, or scrambled eggs w/salmon, goat cheese, onions, and potatoes. Occasionally a Chipotle burrito bowl w/double steak or barbacoa, black beans, lettuce, pico, and guac. Unfortunately all of this is soaked in canola & soybean oil because I'm at the mercy of restaurants.

                  dinner is usually something involving pulled pork, beef, brisket, or chicken breast, whipped sweet potatoes w/butter, chicken stock, and garlic, plus a BAS (or hot sauteed equivalent of a BAS) and goat cheese or feta. I include white rice, black beans, lentils, potatoes, pao de queijo and/or corn tortillas on workout days.

                  Monday: mostly the same things, except I get up early and make breakfast for the girlfriend because I'm awesome.

                  Tuesday: cheat day! insert embarrassing amounts of ice cream, rice pasta, iced mochas, and booze here.
                  Monday and tuesday flip flop depending on which one falls on a lifting day.

                  Disclaimer: I'm nowhere near my goal physique, but have lost about 30-40 lbs (hard to pin down due to carb cycling) in the past several months with this routine and heavy lifting.

                  In regards to calorie counting vs. low carb vs. high carb, it's all one big false dichotomy. Once you've met your base protein and fat needs, you're free to choose whether you want to go ketogenic, isocaloric, high carb, or whatever. A reduced calorie diet necessitates reducing carbs. But it really all boils down to the same process if you're successfully mobilizing fat stores.

                  I'm a big fan of carb cycling in conjunction with workout and rest days. That plus IFing is a killer combination for insulin sensitivity and fat adaptation, without having to indefinitely deprive yourself of certain foods.
                  “The whole concept of a macronutrient, like that of a calorie, is determining our language game in such a way that the conversation is not making sense." - Dr. Kurt Harris

                  Comment


                  • #10
                    Rasputina, I have a very similar body(though I'm a lot older) and am trying to loose belly fat. 5 ft 2 in, 120, waist 28, I have thin arms and legs so I carry it all in my belly. From what I understand I should eat around 1200 calories in order to loose weight, I'm finding that somewhat challenging. This is what I've eaten today, 1210 calories:

                    3 hard boiled eggs w/ 1 T butter
                    Black Tea
                    1/2 c coconut milk
                    1/4 c raspberries
                    1 tsp honey
                    3.5 oz. chuck roast with gravy made from broth and veggies
                    6 brussel sprouts
                    1 T coconut oil
                    1 T olive oil (as per Shangra La Diet)

                    I'm feeling a bit peckish, haven't had my second tablespoon of oil for SLD, but i'm tempted to have some real food instead.
                    Life is death. We all take turns. It's sacred to eat during our turn and be eaten when our turn is over. RichMahogany.

                    Comment


                    • #11
                      Everyone besides chaohinon eats so little!! Some of these daily menus are like one meal and a snack to me, lol! I probably eat too much, but still losing so maybe not.
                      | My (food) Blog | Follow me on Facebook | Pinterest | Twitter |

                      “It does not take a majority to prevail, but rather an irate, tireless minority, keen on setting brushfires of freedom in the minds of men.” - Samuel Adams

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                      • #12
                        I've been Primal for about 10 months now, starting very gradually trying to stick to the book as closely as I can (not always possible in real life!)

                        On a work day
                        Breakfast Greek full fat yogurt with a piece of fruit and nuts, boiled egg with butter and herbal tea
                        Snack small piece of cheese (I don't take nuts to school)
                        Lunch big salad with protein such as cooked sausages, ham, tuna, salmon etc
                        Snack apple and almond butter or pate on celery (only if I'm hungry)
                        Dinner cooked meat with lots of veg sometimes sometimes potato or very occasionally some rice

                        On a home day

                        Brunch eggs and bacon and/or sausage and veg or homemade soup followed by a BAS
                        Snack apple and almond butter or pate on celery (only if I'm hungry)
                        Dinner cooked meat with lots of veg sometimes some potato or very occasionally some rice

                        Treats very dark chocolate and/or a glass of red wine

                        I have lost plenty and feel great but have done this gradually ... I find I eat less when busy at home so change my meals accordingly, sometimes IFing.

                        Good Luck!
                        Last edited by ragwort; 01-21-2013, 09:55 AM.


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                        • #13
                          Thanks for your menu samples! As you can see from the menu I am posting below, I don't ever really consume fruit, potatoes, starchy veg or dairy. I like my menu, but the problem is that I lack energy to work out, which I really need to keep up with to burn belly fat. Now, my belly fat is due mainly, I think to years of abusing my system with insane amounts of beer. I have that under control. Now I want to shed the fat. I'm thinking of adding a piece of fruit and a plain potato to my day. What do you think?
                          5am-9am Coffee and water
                          9am- soft-boiled egg over 2 cups of steamed veggies with olive oil
                          11am- 3 oz of diced chicken or tuna seasoned and in oil, over two cups of lettuce, broccoli slaw, or in zucchini boats
                          4pm- Almond milk latte or espresso or coffee
                          7pm- 1/4 lb ground beef over 2 cups veggies (taco salad, "spaghetti," or stir-fry, etc.)
                          Usually have a glass of red wine in the evening, but not always.

                          Comment


                          • #14
                            Originally posted by Ayla2010 View Post
                            Honestly just follow the book as it is for 6 months. No need to count just yet.
                            After 6 months if you are stuck its when you need to start tweaking things a bit.
                            It can be confusing to people new to PB when reading other threads. Good luck with it all.
                            I agree. Spend the next 6 weeks to 6 months getting used to the food.... Sourcing, preparing AND eating it. And paying attention to your bodys hunger cues. You are very close to normal weight range now, you may not see drastic changes in body comp by eating alone. Pay close attention to all areas of the Blueprint.
                            Sandra
                            *My obligatory intro

                            There are no cheat days. There are days when you eat primal and days you don't. As soon as you label a day a cheat day, you're on a diet. Don't be on a diet. ~~ Fernaldo

                            DAINTY CAN KISS MY PRIMAL BACKSIDE. ~~ Crabcakes

                            Comment


                            • #15
                              Originally posted by Urban Forager View Post
                              Rasputina, I have a very similar body(though I'm a lot older) and am trying to loose belly fat. 5 ft 2 in, 120, waist 28, I have thin arms and legs so I carry it all in my belly. From what I understand I should eat around 1200 calories in order to loose weight, I'm finding that somewhat challenging. This is what I've eaten today, 1210 calories:

                              3 hard boiled eggs w/ 1 T butter
                              Black Tea
                              1/2 c coconut milk
                              1/4 c raspberries
                              1 tsp honey
                              3.5 oz. chuck roast with gravy made from broth and veggies
                              6 brussel sprouts
                              1 T coconut oil
                              1 T olive oil (as per Shangra La Diet)

                              I'm feeling a bit peckish, haven't had my second tablespoon of oil for SLD, but i'm tempted to have some real food instead.
                              Yes, it does sound like we have the same body type! I'm almost 32 and have never had kids. Your menu sounds good! I had to abandon the Shangri-la oil due to tummy problems (not cool in the office). If you don't mind me asking, what is your hip (around the tummy measurement) and what do you think is the reason for your belly fat? Are you doing any exercises? If you can tackle it, then maybe I can, too

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