Sunday, January 17, 2010

Calorie Restriction, Paleo diet plan for the week

I have been asked to make a post about what I eat on the Paleo, CR and Raw food diet. It is very simple, plain cooking and eating raw. This is a typical week.
Breakfast:
  • 2 tbs. flax seeds
  • 2 tbs. pumpkin seeds
  • 2 tbs. sunflower seeds 
  • 1/2 cup organic unpasteurized orange juice
Grind the raw, unsalted seeds in a coffee mill, add to the orange juice or any unsweetened juice. This mixture is thick if you want to drink it, as I do, add some hot water about 1/4 cup of less. This breakfast is about 400 calories. It is a complete omega 3 and 6 food source.

Lunch:
  • 1/2 cup Organic 2% Cottage Cheese
  • Or
  • left over protein chicken, beef or fish 3-4 oz.

Dinner:
  • 4-6 oz lean Organic protein, chicken, beef, or fish.
  • Raw spinach with olive oil and red wine vinegar.
  • Roasted or steamed veggies with Olive Oil and sea salt.

Dessert:
  • 1-2 cups frozen Organic Blueberries
  • 1/2 cups frozen raspberries
  • Stevia to sweeten

Drinks:
  • Flavored green teas all day long
Extra's:

  • I take supplements to fill out my daily needs.
  • I track my nutrients with the cronOmeter
  • I weigh myself everyday.
  • I journal everyday.
Condiments:
  • Horseradish
  • Organic ketchup
  • Olive Oil
  • Lemon
  • Butter, very little.
  • Lots of spices
  • Stevia
This typical food diary, for me, is about 1100 calories and full of nutrition. I am seldom is ever hungry or thirsty. I drink tea for a water source and get the rest from my food choices.
If I am wanting something to eat after 7 I will make it raw celery with a bit of sea salt. yea, I know salt is bad, so is plain celery to me.

This weekly food plan intentionally low in carbs from fruit. If you can handle the extra carbs and calories eat an apple Organic of course.  You could also add  a few eggs  a week.

Supplements:
I take several for various reasons, below are what I think are important.
  • Vitamin D 3 5000 IU
  • Probioatic
  • Vitamin C
  • Calcium
I find I get close to and sometimes over all the Vitamin B's from my food choices, I have it on hand if I want to take a B complex.

My new supplement is Glucomannan, it is a fiber that completely fills me for most of the day. Since it is a fiber you know what else it does. I highly recommend it if you want to feel satisfied for several hours a day or night. I haven't tried it at night yet. If you want to buy it online PM me. I will send a link.  macomarell@gmail.com

6 comments:

SheZug said...

I always forget about seeds. I like to sprinkle a bit on my salads. I like how steamlined your menu is.
I gave you a blog award today, stop by and check it out. :)

Thanks for being an inspiration!

Marjie said...

Hey a blog award, cool.
Thanks

Paula said...

You are such an inspiration. Thanks again for the link. I added a link to your blog in my post today. I'm following you now too, or stalking, which sounds cooler, lol. ((Hugs))

A. Lanine Pro said...

I wish however they had done it more that you had the ability to combine both the old and the new together to give a wider array of choices and workouts.

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