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Cha verde
Trocar farinha da pankeka por aveia e banana amassada. Colocar um pouco
de canela em p.
(Colocar canela em tudo que for comer).
Lanche da manha
Qualquer fruta, ou trs castanhas ou uma barra de cereal
2 litros de gua todo dia
Molho de salada
Gelatina de sobremesa

(fazer sorvete de fruta para comer durante a

Mingal de aveia ou vitamina de fruta (morango com leite) ou salada de fruta

ou biscoito salgado com creme de queijo.
Cha ou sanduba natural (creme de queijo ou queijo branco, cenoura ralada,
frango desfiado, organo, azeite e tomate.)
Sopa, omelete, salada incrementada,

Meats: I tend to use chicken as my primary meat.

Why? Chicken is the best quality meat that wont break
the bank. I sometimes buy beef, but the best kind of beef
(grass-fed) is really expensive. I also dont buy much
fish, as quality wild-caught fish costs around $15/lb

where I live. The cheaper stuff is all farmed fish,

which isnt that great for you.
Eggs: I go through these like nobodys business.
Theyre packed with protein, supply essential vitamins
and minerals like choline and selenium, and are great at
making you feel full.
Vegetables: I try to eat a wide variety of veggies in
order to get all the nutritional benefits they provide. I
prefer carrots, green bell peppers, onions, spinach, green
beans, and broccoli.
Fruits: Apples, bananas, strawberries, and oranges
for me.
White Rice: Wait, I thought you werent supposed to
eat grains! This is true. However, due to budget
constraints, sometimes I eat rice and other grains.
Remember, this is about doing good, not being
perfect. Plus, after visiting Japan, I fell in love with the
Water and Tea: Calorie-heavy drinks like soda and
juice can impede your progress greatly. Try to stick to
water and tea as much as possible for the best results.
Want your tea to taste awesome? Get it loose-leaf
instead of bagged.

Here are some solid meal choices Ive found in my own

dining centers:

Grilled chicken

Cooked vegetables

Salad bar (this was my main staple)

Hard-boiled eggs at the salad bar < you know, I really

like eggs

Omelettes (breakfast)

Veggie-heavy stir-fry

As Mark so eloquently puts it in his article: grains are

unhealthy at best, or flat-out dangerous at worst.
So, no grains, no sugar, no processed foods.
Okay, so if we cut out the grains, almost all processed
foods, and dairy, youre left with only things that occur

Meat GRASS-FED, not grain-fed. Grain causes the

same problem in animals as they do in humans.

Fowl Chicken, duck, hen, turkeythings with wings

that (try to) fly.

Fish Wild fish, as mercury and other toxins can be

an issue in farmed fish

Eggs Look for Omega-3 enriched eggs.

Vegetables As long as theyre not deep-fried, eat as

many as you want.

Oils Olive oil, coconut oil, avocado oil think natural.

Fruits Have natural sugar, and can be higher in

calories, so limit if youre trying to lose weight.

Nuts High in calories, so theyre good for a snack,

but dont eat bags and bags of them.

Tubers Sweet potatoes and yams. Higher in

calories and carbs, so these are good for right after a
workout to replenish your glycogen levels.

Whenever I need to lose weight for vacation, I go 100%

Paleo and I can drop a few body fat percentage points in a





with strength

training and interval running).

Keep it simple: Try to get a really good protein source with
each meal (eggs, steak, chicken, fish, pork) with each meal
along with some vegetables or fruit. Thats it. If youre
having trouble getting enough calories daily, add some
healthy fats to the equation: avocado, a handful of almonds
or walnuts, almond butter, olive oil, etc.
Now, fruit does have quite a bit of sugar in it, and nuts have
quite a few caloriesso if you are following the Paleo Diet
but not losing weight, check your fruit and nut consumption
and see if you are loading up on those at the expense of
vegetables and healthy protein.
What Im trying to say is this: fat should make up a big
percentage of your diet.

Do I need to eat every 3 hours?

Nope. Eat when youre hungry, dont eat when youre
Sometimes, its even okay to skip a meal or two, as long as
you dont go berserk and eat 7 pizzas because youre so
hungry afterward.