Several people in the nutrition class yesterday were asking for examples of meals. Here are some that I came up with that fit the 3 macronutrient format.
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Proteins
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Carbs
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Fats
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Eggs
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Fruits
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Oils
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Meats
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Vegetables
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Butters (almond, peanut, clarified)
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Milks (almond, coconut)
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Nuts & seeds
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Breakfast Combos
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Scrambled eggs
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Fruit
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Oil/butter (eggs)
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Protein shake*
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Banana
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Peanut butter
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Protein powder*
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Apple
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Almond milk
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Egg Muffin
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--
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--
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Sausage*
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Apple
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Almond butter
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Snack Combos
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Lunch meat*
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Celery
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Peanut butter
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Protein shake*
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Banana
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Almond butter
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Boiled egg
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Apple
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Almonds
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Chicken tenderloin
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Applesauce*
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Chia seeds
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Guacamole Deviled Eggs
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Carrots
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Avocado (eggs)
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Beef jerky
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Cucumbers
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Vinaigrette*
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Lunch Combos
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Grilled chicken
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Salad
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Vinaigrette*
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Grilled chicken nuggets
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Fruit cup
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Honey mustard*
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Pulled pork
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Vinegar Coleslaw
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Oil (slaw)
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Hamburger patty
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Sweet potato fries
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Oil (fries)
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Dinner Combos
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Pork tenderloin
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Roasted veggies
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Oil (veggies)
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Steak
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Sweet potato
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Clarified butter (potato)
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Fish
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Steamed veggies
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Clarified butter (veggies)
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Hamburger patty
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Sweet potato fries
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Guacamole
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Ground turkey
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Tomato sauce/zucchini pasta
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Oil (zucchini)
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Chicken breasts
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Salsa
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Clarified butter
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Notes & Pointers:
- Anything with a * in the menu above, you need to check the label or make it yourself, it may have added sugars
- Oil/vinegar based dressings and dips are okay as long as they don't have added sugar
- Mustard is okay as long as it's strictly mustard seed and vinegar (French's is good)
- Ketchup has sugar -- NO GO!
- Spices are your friends -- go easy on the salt
- Stevia or agave are natural sweeteners, and some variations of paleo allow for raw honey and pure maple syrup -- however, try to limit your sweeteners!
- Coconut milk or almond milk are great for coffee - make sure they don't have added sugars
- Check your lunch meats -- many are packed with preservatives or sugars
- Sausage often contains added sugars (Bob Evans is sugar-free!)
- Applesauce is an easy snack when you get tired of whole fruits -- get it unsweetened (Publix brand is cheap and yummy!)
- Buy ghee, or make your own clarified butter to remove the milk fats
- Avocados are a great source of fats -- count them as fats instead of vegetables
On The Go Options:
Chik-fil-a: grilled chicken nuggets, fruit cup
Steakhouses (Outback, Longhorn): steak, sweet potato with butter
Cracker Barrel: breakfast and lunch options! tons of veggies, proteins, and fats on their menu!
Mexican: fajitas, no tortillas, sour cream, or chips for you!
Olive Garden: mixed grill... this is literally the ONLY thing I could find on their menu to eat while I was on Cat Food Diet. good luck resisting those breadsticks...
Hamburger Joints (aka, McD's, Hardees, BK): hamburger patty, sans bun... Hardee's even has a turkey burger that's pretty awesome, and BK's sweet potato fries are legit
Recipes I've Made & Love:
Zucchini Pasta with Fresh Tomato Sauce
Perfectly Boiled Eggs
Cucumber-Avocado Dressing
Egg Muffins
Clarified Butter
Recipes To Try:
Vinegar Coleslaw
Guacamole Deviled Eggs
Honey Mustard
Easy Crockpot Mexican Chicken:
Bag of frozen boneless, skinless chicken breasts
Taco seasoning packet
Half a jar of salsa
Put the chicken (still frozen) in the crockpot. Pour in the half jar of salsa and sprinkle to taco seasoning over the top. Cover and cook on high 4-6 hours. You can shred the chicken with two forks about a half hour before you're ready to eat so it will soak up the flavors. For your non-paleo family members this can be served on tortillas or over nachos. This recipe is TOO easy, and budget friendly!
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