Paleo Q&A

What are some suggested meals?

-BREAKFAST: Eat within an hour of waking. Go BIG! Eat lots of protein, fat, and veggies. Skip the hi-sugar carbs like fruit or sweet potatoes.

-SNACK: Eat some protein and fat- maybe about a ½ meal size. You should eat enough that you are no longer hungry.

-LUNCH: Eat at your regular lunch time (usually about 3-4 hours after breakfast). Make this your fest of the day: Lots of protein, fat and veggies.

-SNACK: Eat some protein and fat- maybe about a ½ meal size. You should eat enough that you are no longer hungry.

-DINNER: This is the smallest meal of the day. You have a few hours to digest before you rest for the night, so keep it to protein and fat. Avoid sugars like chocolate, wine or dried fruit.

-PRE/POST WORKOUT MEALS: When you work, out eat some protein and fat (no veggies) about 30 min to an hour beforehand. After your workout, within 30 min, eat some and some carb-dense veggies (yams, squash, beets) and easily disgestable protein (little to no fat). You should be eating again, one of your normal meals, within an hour or two after this.

How much food do I eat?

Simply eating a primal lifestyle pattern is really good. If you are looking for some guidance on some general rules of “thumb” for intake, here are some easy to remember general portioning guidelines. These are good portions for a general lifestyle. You may have to adjust intake if you are in a heavy training phase. You will never need less than these amounts. Translate them into the meals above.

PROTIEN: Size and thickness of your palm. Or, as many eggs as you can hold in your hand.

VEGETABLES: As much as you can fit on your plate! Eat them cooked or raw. Save the carb dense ones for post-workout. (Yams, sweet potatoes, squash, beets)

FRUITS: A fist size portion. Limit to 2 per day.

FAT: A couple sources/servings per meal.

1 serving equals:

            Oils/Butters: 1 Thumb

            Coconut Milk: 1/3 Can

            Avocado: ½ avocado

            Nuts: Small handful

            Olives/Coconut: Very full handful

How do I make additional improvements to my performance?

           Drink plenty of water: about one class every hour.

           Sleep: in a pitch black room, get at least 8 hours of sleep a night.

Reduce Stressors: At the very least, minimize your nighttime computing and TV watching. Less blue light = a better sleeps = lower stress levels

Eat: 3 meals and 2 snacks a day, plus pre and post workout meals.

Get outside: at least 15 min a day.

Get active: Workout several times a week.

What about organic food? Is there a difference?

           Organic is a great choice! Try to buy locally grown produce.


Meat, coffee, celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, grapes


Onion, avocado, sweet corn, pineapple, mango, asparagus, sweet pea, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, sweet potato

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