Show me what you would eat to hit these macros efficiently on a daily basis. 2000 Calories 65% Fat - 20% Carbohydrates - 15% Protein (Perfect Health Diet Ratios).
Design something that can be repeated every single day for someone with no deep food preferences. All Dairy Allowed. Safe Starches Allowed.
asked bysemivegpaleo (35)
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on March 05, 2013
at 01:13 AM
Here's how I'm doing it so far. It takes me 30 Minutes Max per day for all my exercise and food making and consumption.
Fruits and Vegetables - 250 Cal - 60g Carbs (Potatoes, Squash, Greens, Berries, etc.)
Oil - 100 Cal - Coconut or Red Palm
Half and Half - 1 Pint - 650 Cal - 15g Carbs
85% Chocolate - 50g - 300 Cal - 20g Carbs
Nuts - 30g - 200 Cal - 5g Carbs (Walnuts, Almonds, Macadamia, Pecans, Brazil Nuts)
Cheese - 3oz. - 300 Cal
2 Jumbo O3 Eggs with Spinach - 200 Cal
1.4 gram concentrated fish oil (1g O3), Multivitamin
This gives me: 2000 Calories 65% Fat - 20% Carbohydrates - 15% Protein (Perfect Health Diet Ratios).
I also add various flavoring/spicing agents and keep everything as organic and grass-fed as possible.
I do this for 5 days of the week. On the weekends, I add more variety but maintain the ratios. Ex: Yogurt, Soups, Coconut, etc.
I have to say that the logistical ease of what I mentioned above is unbeatable. My efficiency as a person has gone through the roof. I'm also meeting all my daily nutritional requirements even without the multivitamin.
on March 05, 2013
at 02:31 AM
sorry trying to post under add comments but its not working.. just saw your response about being a vegetarian.... i had just written you a whole paragraph. Take from it what you will. Youre very young now and seem to be doing fine on a vegetarian diet.
A vegetarian diet is however not an optimal diet for health and longevity reasons. If you look at the information and statistics youll see that there are far more "former vegetarians and particularly vegans..than there are current vegans/vegetarians. MOst people go back to consuming animal products because of health reasons that become apparent later on in life.
Chris kessler has a very interesting study here. Note to vegetarians and vegans: B12 is found ONLY in animal products
B12 is the only vitamin that contains a trace element (cobalt), which is why it’s called cobalamin. Cobalamin is produced in the gut of animals. It’s the only vitamin we can’t obtain from plants or sunlight. Plants don’t need B12 so they don’t store it.
A common myth amongst vegetarians and vegans is that it’s possible to get B12 from plant sources like seaweed, fermented soy, spirulina and brewers yeast. But plant foods said to contain B12 actually contain B12 analogs called cobamides that block intake of and increase the need for true B12.
This explains why studies consistently demonstrate that up to 50% of long-term vegetarians and 80% of vegans are deficient in B12.
NOt all paleo programs advocate high meat consumption.. and as far as the Jaminets from Perfect Health Diet -they arent advocating a high meat consumption .. and in fact are much lower in their protein recommendations than most other paleo suggestions. Have you perused their book or their blog..? here are their protein requirement recommendations
Thats why they suggest lamb (high omega 3 - 6 ratios) and fattier cuts of beef..as oppose to lean chicken .. which they explain here
im glad you allow eggs (and dairy ) in your diet.. but if you read more in depth on the PHD blog they give all sorts of reasoning as to why to include meat products ( and specifically which ones ) for example .. lamb is high in omega 3
I had tried vegetarian and then vegan diet for a few months (no tofu or junk like that ) i ate really clean...beans, brown rice, quinoa ..tonnes of kale , variety of veggies .. some fruits... and i actually gained wieght.. my diet was nt balacned because i was excluding animal products. First off i was annoyed because i thought id surely lose weight .. secondly i didnt feel all this so-called "energy" that vegans talk of. Furthermore i had blemishes from the occasional breakout that wouldnt heal or go away and my skin got kinda dull and dry. I started eating meat/eggs again and i swear i healed up so quickly and my skin looks much better. So from personal experience i saw the difference and effects of my food intake.
As much as it seems like a great idea for ethical reasons and easier on the pocketbook to be vegan/vegetarian ..i came to reaiize that "i" personally heal better, feel better.. stronger with a good balance of foods ( including animal flesh/fish) .. thats how i came across the PHD becasue i didnt want to necessarily consume..150 grams of meat per day. Thats not at all what the Perfect health diet is. Its about being well-nourished and achieving a balance of nutrients and vitamins. Too much of anything can be detrimental. Plants are one of the most toxic things..if youre taking in too much of any one thing. Variety is key ... so rotating your foods veggies and such .. is better than having the same thing day in and day out..I respect the fact that you may be vegetarian and if your doing well on a vegetarian diet all power to you. But if you see certain aspects of your health not doing as great as it should, please consider adding some fish/meat/shrimp or something.
on March 05, 2013
at 12:57 AM
From what im understanding ..The macronutrients arent set in stone but are actually more like ranges Your main objective i think is to decide on a protein macro and then to balance your carb intake so that the 2 macros calories (protein + safe starch carbs ) add up to a minimum of 600 calories(600-1200 is the range ) So if youre a higher protein type person doing 100 grams of protein you'd be at 400 calories meaning you would have to get a minimum of 200 carb cals. the balance would be fat.. either from your meats ( lamb would be fattier than leaner beef cuts ) .. and with added butters/olive oils coconut oils. The 200 carbs would be in line with the 50 gram recommendation of the lower carb proponents. Conversely on a lower protein day you could switch the 2 values around and maybe do a 200-300 protein day balanced with the 400-700 carb cals. REmember they need to add up to MINIMUM 600.
If your following PHD you wont have the exact same menu every day reason being that on The "perfect health diet" they recommend liver on a weekly basis.. and salmon too. You should aim for 1 salmon day .. 1 liver day ... 3-4 lamb/beef days.... dont forget your daily Eggs
i would play around with different menu days by trying a site like cronometer.com
edit - OOPS im sorry...didnt notice your name..- i take it you dont really eat meat/fish..? I would still enter the foods you described and see how close you are coming to your macros/cals