Goals:
Bone stock atleast once a week.
Liver once a week.
Other offal once a week.
Try to eat raw/rare or fermented foods with my meals to improve digestion (about 50% of total food)
Liver once a week.
Other offal once a week.
Try to eat raw/rare or fermented foods with my meals to improve digestion (about 50% of total food)
Meal-plan guidelines
These are just general ideas to make meal planning easier, and avoid getting into a rut. It's not strict, I can switch days around sometimes.
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
---|---|---|---|---|---|---|---|
Week 1: | C ! | C | B | B | F | @ | F |
Week 2: | P | @ ! | F | F | P | B | @ |
Breakfasts: | E | E | E | E |
C: Chicken B: Beef P: Pork F: Fish
@: A day to take a break from muscle meat. Likely a vegetable dish/soup, though eggs can be used. It's a good day to use the chicken stock from Sunday's carcass, or organ meats.
! : Dessert day! I like to plan a day for desserts. It fools the brain into not falling off the wagon. I mean, if you can have that yummy treat Sundays, then why bother cheating?! :-D
E: Just a reminder that I should space out eating eggs for breakfast. I still need tons of protein for breakfast, but it doesn't have to be eggs.
@: A day to take a break from muscle meat. Likely a vegetable dish/soup, though eggs can be used. It's a good day to use the chicken stock from Sunday's carcass, or organ meats.
! : Dessert day! I like to plan a day for desserts. It fools the brain into not falling off the wagon. I mean, if you can have that yummy treat Sundays, then why bother cheating?! :-D
E: Just a reminder that I should space out eating eggs for breakfast. I still need tons of protein for breakfast, but it doesn't have to be eggs.
And vegetables?
Try to rotate vegetable-families each week. So one week, if you eat a ton of cruciferous vegetables, you could try other types in the next week. This is to make sure I'm getting in a wide range of nutrients, since I am not tracking on FitDay anymore.
Leafy greens are the most important vegetables you can eat, either way.
Leafy greens are the most important vegetables you can eat, either way.
Random notes...
Make sure you get:
Magnesium: raw pumpkin/squash seeds, swiss chard, spinach and kelp.
Zinc: Liver, raw crimini/shitake mushrooms and spinach.
Vitamin A: Liver, raw cow's milk, eggs.
Vitamin K... K1 = vegetable sources, K2 = animal sources? Fermentation increased Vit K content of vegetables.
Make sure you're eating plenty of fish for iodine, but if you can't afford it, atleast have some kelp.
Magnesium: raw pumpkin/squash seeds, swiss chard, spinach and kelp.
Zinc: Liver, raw crimini/shitake mushrooms and spinach.
Vitamin A: Liver, raw cow's milk, eggs.
Vitamin K... K1 = vegetable sources, K2 = animal sources? Fermentation increased Vit K content of vegetables.
Make sure you're eating plenty of fish for iodine, but if you can't afford it, atleast have some kelp.