It’s a new year and the internets are rampant with new diets and exercise regimes to jump into in hopes of losing weight and getting healthier. Depending on where you’re at in your health journey you can start a whole30 today, or you can start a 21 day challenge or if you’re already a veteran Paleo check out these 10 lessons learned from Russ Crandall. Whatever you do starting this new year you have to start somewhere and that’s where I think it can be overwhelming for some. There is just so much out there and it can be difficult determining where to start so here is a template for simplifying Paleo so it sticks in the new year.
So I want to propose something easy to swallow. A foundation for eating. Basically providing a template on where you can base your meals for breakfast, lunch & dinner. The reason for this is because so many people start diets and sign up for gyms at the beginning of the new year and end up falling off the wagon shortly after. So my goal is to simplify Paleo so that it sticks. I don’t want to provide specific recipes because if you’re just starting Paleo or already a veteran; recipes can be overwhelming or not needed.
Why start with food and not a template for exercise? Well, while exercise is necessary for health, all health starts first with what you eat. Weight loss and health doesn’t start with exercise. Weight loss and health starts with what we eat and put in your body. So if you’re looking to lose weight or just be overall healthier – start here with what you should eat for breakfast, lunch & dinner. Remember this is just a starting point not an end point. You can start here for your meals and expand on them for what works best for you and your family. Starting out here is great for losing weight and seeing how you do then when you reach your ideal weight you can add in more starches like white potatoes and white rice.
Though it’s already the new year maybe plan your grocery trip before the start of the week and begin this template Monday. Review the basics of Primal here if this is all new to you and you’re trying to figure out what’s Paleo/Primal. But for now let’s check out a simple and easy template for your daily meals:
Breakfast – Bacon & Eggs
Breakfast couldn’t be easier to figure out. It’s dead simple and it’s exactly what we need for the morning – protein. Get yourself some eggs and bacon from the store. Cook the bacon first then use the bacon fat for your eggs and boom – Primal breakfast done. Note: I started out this way on Primal a few years ago but now I normally fast for breakfast throughout the week and just eat lunch around 11:30am. So depending on if you’re hungry in the morning, you can always fast and just go straight to lunch.
Lunch – Salad
A photo posted by That’s So Primal (@thatssoprimal) on
Get yourself some organic mixed greens or whatever salad mix you like and throw it in a bowl with olive oil and vinegar or some Tessemae’s dressing. Add in whatever veggies, seeds or nuts you like. Then add in some protein in the form of leftovers from the night before or cans of fish i.e. tuna, sardines or salmon.
Dinner – Meat & Roasted Veggies
Dinner doesn’t have to be hard. Throw some protein on the grill or in a crockpot and use your oven and some baking trays to roast some veggies in the fat of your choice: lard, butter, coconut oil, olive oil, duck fat, tallow, etc… You don’t even need to follow a recipe for this really. Just make sure to use seasonings and fat to make the veggies tasty. This is a good post to check out if you’ve never roasted veggies before or check out my roasted broccoli that has become a staple in our house.
Remember these meals are just a template and a base to start from. Some days may look completely different. Don’t expect perfection. Expect that some days you might eat a doughnut or nachos but know that your foundation for eating 80% of the time should be based around these types of meals listed above. Then leave the 20% of things you eat for times that planning meals may be out of your control: office parties, birthdays, Disneyland or just because you’re craving ice cream. As Michelle from Nom Nom Paleo says think of Paleo as the main highway and expect to take slight detours every so often.