My first meal plan…it’s the one I used to lose 60+kilos!!

For some reason this year after some drastic changes to my life in the 2nd part of last year, I decided it would be a good idea to concentrate on finishing my degree so I would have a means to support my son and I.

As part of that I looked at trying to finish my degree within the next two years, so I can go on to study further and also so I can work by the time he goes to Kindy. Summer School was my great idea. Starting 5th January for 6 weeks. It’s a concentrated courses which is great and fast but it covers a lot of information in such a small timeframe.

With that said I’m 4 weeks in and only had probably 2 breakdowns that resulted in tears and questioning my choices and my dedication as a parent boo!One subject I have been studying this summer school is Dietary Planning Across the Lifespan. Fun right!! Especially when our lecturer is an accredited Dietician who works in the Chronic Disease area and is working towards her PhD, awesome!!

We were given a case study and problems for the client which included being overweight, a busy mother of 2 and wanting a 3rd child but is tired, real tired and unfit and no energy. She didn’t have the best diet as it involved convenience foods due to lack of time and lack of energy or eating around the kids.

I chose to advise the client to start incorporating more paleo, hunter-gatherer, low carb high fat style meals. Not only to help the client but to help the children’s behaviour and quality of sleep also (there was more about this in my assignment). I devised a 7 day meal plan based on these and planned the week so it was based on easy meals that might have incorporated the slow cooker sometimes or cooking extra at night to re-invent for lunch the next day (for herself and the kids see Belinda from The Root Cause about how she gets the kids to eat leftovers for school lunch).  

This way of eating has been chosen as the ‘physicians and nutritionists are increasingly convinced that the dietary habits adopted by Western society make an important etiologic contribution to coronary heart disease, hypertension, diabetes and some types of cancer’ (Eaton and Konner 1985). Frassetto et al. (2009) concluded that even a ‘short-term consumption of a Paleolithic type diet improves blood pressure and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles. Although there are varying ideologies in regards to this style of eating, there are also similarities to the Australian Dietary Guidelines (National Health and Medical Research Council 2013) such as focussing the intake on fresh foods and foods high in fats such as avocados, nuts, and eggs and to reduce the intake and frequency of ‘extra’ or ‘discretionary’ foods (Dieticians Association of Australia 2016). Loren Cordain (The Paleo Diet 2016), describes Paleo as grass-produced meat, fish/seafood, fresh fruit and veggies, eggs, nuts and seeds, healthful oil (olive, walnut, flaxseed, macadamia, avocado, coconut). In regards to macronutrient ratios this could be anywhere between 22-40% carbohydrates, 19-35% protein and 28-58% fat (Cordain et al. 2000, p. 682-692).
Remembering this is not an overnight process.

  • This is an idea as to how leftovers can be utilised and how you can save time by prepping ahead or cooking extra or cooking for the next day.
  • Snacks can be prepared on the Sunday night and again on Wednesday and kept in the fridge for the kids to access as after school snacks and for ease of packing lunches in the mornings.
  • Condiments can be made in a huge batch and stored for months except Mayonaise which can be made weekly.
  • Breads and buns can be cooked and stored in the freezer and just defrosted when needed.
  • This way of eating is about choosing better sources of protein, fat and carbohydrates, that balance out the insulin and blood sugar levels as well as satiating enough to not have the 3pm slump.
  • You may even find you no longer need to snack and their portions will naturally reduce as the body is being nourished with good fats.
  • You may even start to do naturally, intermittent fasting.
  • The incorporation of the added vegetables means more fibre which in turn helps to regulate the bowels with sufficient hydration.
  • Eating Paleo because of the increased satiety (feeling of fullness), naturally decreases calorie intake and therefor along with lots of other factors result in weight loss.

On a personal note, this is how I ate and what I started to change to when I lost mega amounts of kilos but in total it took me 12mths (in its entirety 2 years) to get to eating like this regularly. It will be unsustainable if you say ‘ok it’s monday, let’s go grocery shopping and get all the food and start cooking’, you will burn out. You will likely give up and it wouldn’t have changed anything! Pick a meal and make that one week. Maybe you decide to take you lunch twice a week. Or maybe you have healthy choice snacks ready in the fridge for when you (and the kids) get home. Gradual changes make for lifelong changes.

Check out my next post for my weight loss extravaganza!!

What changes would you make?

Do you think this is acheivable over time?

If not, why?

What’s stopping you from making changes in your life?

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