This list is to support 1 week to 1.5 weeks of typical eating
-Grass-fed Ground Beef (80/20): 12-14 lbs
-Pasture-raised Eggs: 36-48 eggs
-Grass-fed Butter: 1 lb
-Raw Cheddar Cheese: 1 lb
-Wild-caught Cod: 3-4 lbs
-Pasture Raised 100% Grass Fed Beef Liver: 1lb
-Wild Caught Cod Liver (Canned): 1 can
-Bone Broth (or Beef Bones for Homemade Bone Broth)
-1 Tablespoon wild caught cod liver oil daily
-Celtic Sea Salt: 1 Pack
-Relyte Or E-Lyte Unflavored Electrolytes: 1 Pack
Daily Macronutrient Coverage
Total Protein: ~140 - 160g/day
Major Contributors: Ground beef, eggs, cod, beef liver, cheddar cheese
Protein contributes to the building and repair of tissues and plays a role in immune function, enzyme production, and more. Given this intake, protein will be the second most significant contributor to your energy needs, after fat.
Total Fat: ~140 - 160g/day
Major Contributors: Butter, ground beef, beef liver, eggs, cod liver, cheddar cheese, cod liver oil
Fat will be your primary energy source in this diet. The high-fat content ensures your body is in a fat-burning mode, and the presence of saturated fats supports the body’s ability to create ketones for energy when carbs are minimal.
Total Carbohydrates: ~5 - 7g/day
Major Contributors: Bone broth, eggs, liver, cod liver, cheddar cheese
With the carb intake extremely low (5-7g), the body will rely almost entirely on fat and protein for energy. These small amounts of carbs will be used for basic functions, such as maintaining blood sugar levels and providing minor fuel for the brain.
Fuel Source Breakdown
Fat will be the primary fuel source, providing most of the energy from the high-fat foods like butter, cod liver oil, ground beef, and eggs.
Protein will contribute a substantial amount of calories, mainly from beef, eggs, and cheddar cheese, though its role is more in tissue repair and maintenance than as a direct energy source.
Carbohydrates are very low, serving more as a minimal supporting fuel source for brain and muscle functions but not playing a significant role in daily energy expenditure.
Micronutrient Coverage
Remember, RDA's are based on nonsense, but this still gives you a good picture:
Vitamin A: Over 200% of RDA (butter, cheese, eggs, liver, cod liver)
Vitamin D: Over 300% of RDA (eggs, cod, butter, cod liver)
Vitamin B12: Over 700% of RDA (eggs, ground beef, cod, liver)
Vitamin B1 (Thiamine): ~40% of RDA (beef, eggs)
Vitamin B2 (Riboflavin): ~60% of RDA (eggs, beef, cheese)
Vitamin B3 (Niacin): ~100% of RDA (beef, eggs)
Vitamin B5 (Pantothenic Acid): ~100% of RDA (eggs, beef)
Vitamin B6: ~100% of RDA (beef, eggs)
Folate (Vitamin B9): Over 200% of RDA (eggs, beef, liver)
Biotin: ~100% of RDA (eggs, beef, liver)
Vitamin C: ~0-10% of RDA (small amounts in liver and cod liver)
Vitamin E: ~0-10% of RDA (small amounts in liver, cod liver, butter, eggs)
Calcium: ~100% of RDA (cheese, butter)
Selenium: Over 200% of RDA (ground beef, eggs, cod)
Iron: Around 100% of RDA (beef, eggs, liver)
Zinc: ~350% of RDA (beef, eggs)
Choline: Over 200% of RDA (eggs, beef, liver)
Iodine: ~500% of RDA (cod, salt)
Phosphorus: Over 1000% of RDA (eggs, cheese, beef)
Magnesium: ~40-50% of RDA (from bone broth and liver)
Potassium: ~20-30% of RDA (from bone broth, liver, eggs)
Vitamin K: ~13% of RDA (eggs, butter)
Manganese: ~0-10% of RDA (from liver, but minimal)
Copper: ~30-50% of RDA (from beef liver, eggs)
Optional Supplementation
-Replace bone broth with magnesium and potassium
-Replace beef liver with supplementation of Vitamin C (If you want, not needed), Vitamin E, Magnesium, Potassium, Manganese, Copper
For Those Who Care About RDAs
Keep in mind that RDAs are based on epidemiological data and animal studies. Personally, I don’t place much emphasis on them; instead, I focus more on how our ancestors ate and thrived.For instance, when your diet is low in glucose, vitamin C and glucose don't compete for the GLUT-1 and GLUT-3 transporters. This dynamic isn't considered in the excessively high vitamin C RDA, which is based on the typical Western diet. A similar logic applies to other so-called "deficiencies" — you get the idea.
However, if you want to cover what the RDA's would consider optimal, you can supplement:
-Vitamin C
-Vitamin E
-Vitamin K
-Manganese
Or you can add in an avocado per day.