70-80% Fat > 15-20% Protein > 5-10% Carbohydrates
| Date | Type | Meal Plan |
|---|---|---|
| Monday | Mexican | Burrito Bowl, Tacos, Fajita Stir-Fry, Tortilla Chips, Fruit Veggies |
| Tuesday | Seafood | Fish, Sushi, Chowder, Shellfish, Root Veggies |
| Wednesday | American | Burger, BBQ Chicken, Fermented/Root/Stem Veggies |
| Thursday | Thai | or | Vietnamese, Japanese | Pad Thai, Curry, Rice | or | Banh Mi, Broth (Pho), Teriyaki, Ramen |
| Friday | Chinese | or | Middle Eastern | Fried Rice, Stir-Fry, Dim Sum (Potstickers) | or | Falafel Wraps, Fruit/Root Veggies |
| Saturday | Italian | Spaghetti, Lasagna, Gnocchi, Fettuccine, Eggplant Parmesan |
| Sunday | Indian | Butter Chicken, Palak Paneer, Baingan Bharta, Samosas, Garlic Bread, Rice |
| Dairy | Cheese | Saturated Fats | Monounsaturated Fats |
|---|---|---|---|
|
* Cow's milk: 1%, 2%, whole * Goat's milk * Sheep's milk Yogurt Kefir |
Parmigiano Reggiano Ricotta Rennet Cottage Burrata |
Expeller pressed coconut oil (refined) Ghee Butter Raw cacao Beef lard Coconut oil |
Extra-virgin organic olive oil |
Dairy: Should be organic, pastured, either raw or VAT-pasteurized, and non-homogenized.
Cheese: Avoid any fillers or additives.
Cooking Fats: Use butter, coconut oil, or ghee for cooking. Olive oil should be used only as a dressing and not heated.
| Meat | Organ | Broth | Supplements |
|---|---|---|---|
|
* Beef * Bison * Lamb * Eggs Poultry |
Beef liver |
Oxtail Lamb neck Lamb shank Beef |
Bovine gelatin Creatine Bovine/marine collagen Colostrum |
Non-Ruminant Animals: Higher PUFA levels found in chicken, turkey, and especially pork. Limit intake.
Eggs: Suitable for daily breakfast, 1-2 eggs per day.
Ruminant Animals: Such as beef and bison, can be consumed no more than 1 pound per week.
Monogastric Animals: Chicken and turkey should be limited to 3-8 ounces per month.
Broth: Can be consumed daily, 1-3 cups.
Organs: Should be limited to 3-6 ounces per week.
Quality of Meat: All meat should be pastured, organic, not fed soy or corn, glyphosate-free, heavy metal-free, and regenerative.
Gelatinous Cuts: Include lamb shanks, beef shin, oxtail, and pork and beef cheek. These are preferred for their nutritional content.
Cooking Meat: Less cooked meat is recommended to reduce the formation of harmful compounds and preserve nutrients, making it easier to digest and avoid inflammation.
| Shellfish | Low-fat Fish |
|---|---|
|
Lobster Shrimp Scallops Mussels Oysters Clams Crab |
* Sole * Cod * Tilapia * Flounder * Mahi-Mahi * Haddock * Pollock * Grouper * Lingcod * Rockfish * Pike * Perch Catfish Halibut Bass |
Fish Preference: Low-fat fish are preferred over fatty fish (such as salmon, mackerel, herring, and tuna) due to lower PUFA content.
Shellfish: Must be cooked well and consumed no more than 12 ounces per week.
Low-fat Fish: Limit intake to no more than 1 pound per week.
Source: Prefer sourcing from cleaner waters such as the North Atlantic, Norway, Arctic, and New Zealand.
| Legumes | Nuts/Seeds |
|---|---|
|
Tempeh Miso Natto Gluten-free soy sauce Green beans Peas |
* Macadamia * Cashews * Hazelnuts Hemp (less often) Almonds (less often) Pistachios (less often) |
Preparation: Fresh legumes and nuts/seeds should be soaked overnight, sprouted, and then either roasted or cooked.
Digestibility: Consume saturated fat with legumes or nuts to improve digestibility.
Recommendation: It is best to avoid all legumes, as there are much better protein sources available.
Vegetable Proteins: Contain anti-nutrients that block trypsin and other enzymes necessary for protein digestion. They are high in PUFA, oxalates, phytates/phytic acid, and lectin.
| Fruits | Fruit-Vegetables | Fermented Vegetables | Root Vegetables | Stem Vegetables (stalk) |
|---|---|---|---|---|
|
Watermelon Papaya Kiwi Cooked apple Cooked pears Cooked peaches Nectarines Pineapple Prunes Sapote Orange Cherry Apricots Dates Plums Raisins Lemons Limes Grapes Lychees Pawpaw Mandarins Honeydew Pomegranate |
Squash Pumpkin Zucchini Cucumbers Tomatoes Peppers Eggplant Olives Avocado |
Sauerkraut Kimchi Dill Pickles |
* Raw carrots (daily) Beets Onions Garlic Ginger Russet potatoes Sweet potatoes (light colored) Wild yams Parsnips Turnips Celery root Horseradish |
Bamboo shoots Celery stalk Rhubarb stalk Asparagus Leeks Fennel |
| Sweeteners | Marine Algae | Fungi | Tree Bark | Grains |
|---|---|---|---|---|
|
Raw honey White sugar |
Dulse Agar-agar Nori |
White mushrooms Wild mushrooms |
Cinnamon Dragon's blood Pine bark Willow bark |
* White or jasmine rice * Slow-cooked oatmeal * Sourdough bread (einkorn, spelt, kamut) * Masa harina |
Fats: Always add to vegetables, starches, and grains to increase digestibility.
Vegetables: Must be organic and well-cooked. Above-ground vegetables contain cellulose, which cannot be broken down by the body.
Cruciferous Vegetables: Include broccoli, cauliflower, Brussels sprouts, bok choy, and cabbage, and are goitrogenic.
Leafy Greens: Such as kale, spinach, chard, and lettuce, contain anti-nutrients like lectins, lignans, pectins, oxalates, and PUFA.
Mushrooms: Can be soaked in olive oil for preparation.
Marine Algae: A good source of iodine but can accumulate heavy metals and other contaminants. Prefer sourcing from cleaner waters such as the North Atlantic, Norway, Arctic, and New Zealand.
Carrots: Noted for their anti-fungal, anti-estrogenic, and anti-bacterial properties.
Glucose: Identified as the preferred source of energy for cells.
Combining Foods: Vegetables and fruits should always be consumed with protein and fat to slow the blood sugar response.