Paleo Plan

Full Disclosure: My Diet, Sleep, And Exercise For A Week

After all the talks at the PaleoFX conference, I wanted to stand up and ask all of the panelists and speakers, “What do you eat?”

I want to know what all of the Paleo/Primal bloggers and authors eat. Kruse? Wolf? Jimmy Moore? All the CF coaches? The cookbook authors? I want to KNOW. Because they’re saying great things, but are they walking the talk or talking the walk?

So in the name of transparency, I created a week-long diet journal, and since this whole Paleo thing isn’t just about food, I put my exercise and sleep in there, too. Some background info: this is a pretty normal week for me. I usually eat Paleo dessert once or twice a week, and I eat 3 or 4 times a day as my hunger guides me. My diet is pretty strict Paleo, and that’s because I feel awful if I eat outside of that realm. I should add that I take vitamin D capsules when I remember it, I was taking a serving of grass-fed collagen powder every day to see if it would help my injured arm tendon (it did), and I took vitamin C once when I felt a scratchy throat coming on (it apparently worked – no more scratchy throat). Oh yeah, and I’m a night owl – always have been and probably always will be. I know. It’s SOoo not Paleo.

And here it is.

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My Diet for A Week

Friday, March 23

Wake: 8:30am

10am Breakfast:  2 cups bone broth, 3 oz bulk pork sausage, 2 cups cabbage, 2 cups greens (chard, spinach, arugula), dulse granules (algae), 2 eggs, sea salt – all cooked as soup (only ate half)
Bone broth breakfast
2pm Lunch: remaining breakfast
4pm: banana
7pm: grass-fed burger, 1 slice bacon, 1/4 cup guacamole, greens with olive oil dressing, probably one sweet potato worth of fries (too many!)

Exercise: 20 minute HIIT workout at home, 30 minute walk

Bedtime: 1am

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Saturday, March 24

Wake: 8:30am

10am breakfast: 2 cups homemade grass-fed beef bone broth, 3 oz bulk pork sausage, 1 cup cabbage, 1 cup greens (chard, spinach, arugula), 1/2 cup mushrooms, 1/2 cup celery, dulse granules, 1 egg, sea salt – all cooked as soup

1pm lunch: 1 1/2 cups chili (grass-fed beef, tomatoes, onions, peppers, spices), 3/4 cup spaghetti squash, 2 tbs coconut milk

5pm snack: 2 oz turkey, 1 oz salami, 1/2 pear

7pm dinner: 4 oz turkey, 2 oz salami, 1 oz pate

8:30 dessert: 1 cup frozen cherries, 1/2 cup frozen blueberries, 3/4 cup vanilla coconut milk ice cream (homemade – coconut milk, honey, vanilla extract)

Exercise: 45 minutes bouldering (rock climbing), 1 hour HIIT (abs, arms, legs) workout at gym, 1 hour walk

Bedtime: 1am

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Sunday, March 25

Wake: 9am

10am breakfast:  2 cups homemade grass-fed beef bone broth, 3oz bulk pork sausage, 1 cups cabbage, 1 cup greens (chard, spinach, arugula), 1/2 cup mushrooms, 1/2 cup celery, dulse granules, 1 egg, sea salt – all cooked as soup
3pm lunch: buffalo brat, 1/4 avocado, raw carrot, handful sweet potato chips, 1 cup cherries and mangoes with 2 tbs coconut cream
5:30pm dinner: I wasn’t really hungry, but was going out dancing so needed to eat something before I left – 4 oz grass-fed rib steak, 1/4 avocado
10:30pm (after dancing snack): 1 oz turkey, 1/2 oz salami, 1/4 oz pork paté

Exercise: 2.5 hours rock climbing, 1 hour dancing

Bedtime: 12:30am

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Monday, March 26

Wake: 8:15am

9am Breakfast: 2 cups homemade grass-fed beef bone broth, 3 oz bulk pork sausage, 1 cups cabbage, 1 cup kale, 1/2 cup mushrooms, 1 cup celery, dulse granules, 1.5 egg, sea salt – all cooked as soup
1pm Lunch: 1 cup chili (grass-fed beef, tomatoes, onions, peppers, spices), 1 cup cherries and mangoes with 3 tbs coconut cream
5pm snack: 1 oz turkey, 1/4 oz pate, 1/2 oz salami, handful sweet potato chips, 1 oz dried apples and dried apricots combined
7:30pm dinner: 4 oz leftover grass-fed beef steak, 1/2 red pepper, 1 pastured egg fried in bacon grease (not the best picture…), 1 cup cherries with 1 tbs coconut milk

egg, beef, peppers
Exercise: Nothing – rest day. Didn’t even walk my dog – very sore.

Bedtime: 12am

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Tuesday, March 27

Wake: 8:30am

9:15am Breakfast: 2 cups homemade grass-fed beef bone broth, 3 oz bulk pork sausage, 1 cup cabbage, 1 cup kale, 1/2 cup mushrooms, 1 cup celery, dulse granules, 1.5 egg, sea salt – all cooked as soup
2pm Lunch: can of tuna with 1 tbs canola mayo, 1/2 of avocado, 1 cup mango chunks
6pm Snack: 2 oz turkey slices, handful sweet potato chips
8:30pm Dinner: 2 cups cioppino fish stew (recipe here). Delicious! Homemade fish broth made from whole fish carcass. I even ate an eyeball :) I doubled the amount of veggies in the recipe, left skin on fish, and omitted potatoes. Plus about 1/2 a sweet potato worth of sweet potato fries (baked with grass-fed tallow and sea salt).

cioppino

Exercise: Rode horse or walked with him for 3 hours, 30 minute walk with dog

Bedtime: 12am
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Wednesday, March 28

Wake: 8am

9am breakfast: 1.5 eggs, 2 oz smoked salmon, 2 cups cabbage, bok choy, kale, 1 tsp tallow, 1/4 cup bone broth, 5 raspberries
12pm snack: 2 oz turkey, 1 oz pork paté
2pm lunch: 2 cups leftover fish cioppino, 10-15 leftover sweet potato fries
6pm dinner: ground buffalo, peppers, tomatoes, onions, guacamole
8:30 dessert: Girls night! Made Paleo blondies from this recipe from Primal Palate. Delicious.
Paleo blondies girls night

Exercise: Nothing – got a massage instead

Bed: 1:30am
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Thursday, March 29

Wake: 8:10am

8:45am Breakfast: 2 cups homemade grass-fed beef bone broth, 2 oz bulk pork sausage, 1 cup cabbage, 1 cup kale, 1 tsp dulse, 1/2 cup mushrooms, 1 cup celery, 1.5 egg, sea salt – all cooked as soup
12:15pm Lunch: 2 raspberries, 4 oz turkey, 1 oz pork paté, 1/2 avocado
4:15pm Snack: 1 cup frozen raspberries, 2 tbs coconut milk, small wedge (maybe like 1/2 inch by 2 inch) leftover Paleo blondies
6:30pm Dinner: 2 cups leftover fish cioppino, quarter of a large potato’s worth of baked sweet potato fries
8:30pm Snack: 2 oz turkey, few more sweet potato fries
Exercise: 20 min HIIT workout plus 25 min abs, rings, and stretches

Bedtime: 12am

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So. I know that some bloggers have done this same thing, namely Peggy Emch of theprimalparent.com here. But I’d LOVE to see more bloggers’ and authors’ diets for a week. Any takers? Is anyone else interested in this or am I alone here? If you’re interested, please blog about your own week of eating and link to it in the comments. Or ask your favorite blogger to do theirs!

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6 Comments

  1. Thanks for sharing – we don’t know a lot of other people living a Paleo lifestyle so it is nice to see what other people eat. I might give it a try this week. :) I guess I will have to start with the Lara Bar I just downed before my long run this morning…

  2. Groovy idea! It would be especially interesting to have a broad range of ages and lifestyles represented.

  3. Just posted my diet, sleep and exercise for last week – http://www.whatigather.com/2012/04/last-week-neely-over-at-paleo-plan.html

    Observations – I have an Iced Americano problem and not even the Paleo diet can kill my sweet tooth! I do see a huge variety of veggies and proteins, though, which was nice to see. I hope this helps other people out there see how the Paleo diet is not at all limiting (as I have heard some people say) and that there are tons of tasty recipes and resources (like Paleo Plan!!) out there for those looking to get started.

    • @Tarah – yes, you have QUITE the repertoire of recipes in your diet! I wish I could say the same, but I’m pretty boring as you can see :) Thank you so, so much for letting us know you did this post. Love it.

  4. Some part of me was surprised that you weren’t following the PaleoPlan that you create, or at a minimum using the recipes you suggest. A lot of this didn’t look familiar to me.

    • @pmerry – Yeah, to tell you the truth, I’m better at making recipes than following them. It’s a personality trait of mine that I’m trying to overcome. I know I miss out on a lot of good food that way. I have tried many of our recipes, though.

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