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Brainstorm: full-RDA daily meal plan. Add yours!

Answered on April 27, 2016
Created July 14, 2012 at 7:49 AM

So this is just for fun. When I'm bored, like... now... I like to go on my PaleoTrack and plan full-RDA meals for the next days. Got some? Please share!

What ... ?
- Post ONE day meals that provide the full Recommended Daily Intake of all nutrients. See my example answer below.

Rules :
- Avoid supplements as much as possible, don't use them as a crutch. Please try to get full RDA from foods first.
- Good Omega 3:6 ratio, as close to 1:1 as possible.
- As little dairy as possible.
- As little nuts as possible.
- ( What else? )

Calcium doesn't need to meet full RDA.
Neither does Vitamin E (since we eat less PUFA than standard American diets?)

Bonus :
- Please post a screenshot of macro and micro nutrients if you know how to. Post a link to the image instead of showing the image itself, because some of us have slow Internet connections... ;-)
- If you don't post a screenshot, then list which nutrients are lacking.

17daef436fa4b1ca33d249afcdf63aa3

on April 27, 2016
at 06:24 AM

How my food day looks. Obviously it changes here and there but this is the pattern I try and keep. What are your thoughts? Am I on the right track? Anything I should remove/replace? I try and keep to around 2200-2400 calories a day. 150 carbs 110 fat 165 protein.

Lemon water first thing

Bacon and eggs
Porridge with berries
Black coffee
Multivitamin

Handful nuts
Apple
Green tea

Chicken salad
Slice of bread and kerbutter
1/2 Avacado

Tinned sardines
Orange
Black coffee

Workout
Protein shake
Creatine

Meat/Fish
Vegetables
Live Greek yoghurt

Homemade Bone broth

Green tea
Multi mineral

Bed

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 28, 2012
at 01:39 PM

Thiamine is something I'm guess most paleo folks tend to be a little low on. Some of the best sources are paleo verboten: wheat, seeds, nuts. Luckily pork is a good source, but the PUFA-phobic might have issues with that.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 28, 2012
at 01:38 PM

A 10:1 omega-6:3 ratio isn't terrible particularly if coming from whole foods and not refined oils.

1da74185531d6d4c7182fb9ee417f97f

(10904)

on July 14, 2012
at 01:06 PM

adding oysters, canned bone-in sardines or wild salmon, and/or liver is very helpful to achieving this.

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5 Answers

1
E35e3d76547b18096a59c90029e7e107

(15613)

on August 11, 2012
at 07:07 PM

Trying to keep it simple:

7 large (300g) baked potatoes

200g beef mince (10% fat) 2300kcal

92g protein

http://dl.dropbox.com/u/25383976/stats.png

Almost all bases covered or exceeded, apart from vitamin k (54%) riboflavin (77%), B12 (74%), pantothenic acid (91%), calcium (34%), selenium (59%). It goes without saying that if you substituted some offal for the beef then most of the above would exceed RDA by some way. Vitamin K would be easily met by chucking some greens on the side (and perhaps by the K2 which you might get, but which isn't measured, in one's offal). Omega 3:6 ratio is 0.342g:1.446g. A very low PUFA total and, again, easily balanced by having some fish once in a while.

Obviously this is a significant deviation from the paleo norm. I really just wanted to make a point about how easy it is to meet RDA needs if you believe in safe starches (I don't eat a lot, myself). I also think that almost any meat+veg combination would work (and be lower calorie/carb), so long as you can force yourself to eat enough vegetables. Personally I find it quite difficult to include more than 0.5-1kg of brocolli (one of the most nutritious vegetables) per day, which is why I eat the odd potato instead.

0
17daef436fa4b1ca33d249afcdf63aa3

on April 27, 2016
at 06:26 AM

How my food day looks. Obviously it changes here and there but this is the pattern I try and keep. What are your thoughts? Am I on the right track? Anything I should remove/replace? I try and keep to around 2200-2400 calories a day.

Lemon water first thing

Bacon and eggs
Porridge with berries
Black coffee
Multivitamin

Handful nuts
Apple
Green tea

Chicken salad
Slice of bread and kerbutter
1/2 Avacado

Tinned sardines
Orange
Black coffee

Workout
Protein shake
Creatine

Meat/Fish
Vegetables
Live Greek yoghurt

Homemade Bone broth

Green tea
Multi mineral

Bed

0
B8592e62f9804ddabae73c1103d6bcb9

(1956)

on July 28, 2012
at 05:33 PM

Done: http://mostlymeatiswhatieat.blogspot.co.uk/2012/01/nutritionally-perfect-carnivorous-diet.html

"

  • 15oz lamb/beef, ~17% fat
    • 3tbsp tallow (or 465g 24% fat beef/lamb)
  • 3oz mackerel (or 4oz salmon)
  • 55g lean pork
  • 3 large eggs (save the shells for broth)
  • 2oz chicken liver
  • 2oz pork kidney
  • 15g pork liver
  • 1/7 of home-made broth (link at bottom of post)
  • 6g potassium chloride salt
  • 7g sea salt
  • 1 litre water

Technically plant foods:

  • 2tsp tea

Supplements:

  • 300mg magnesium citrate

Nutrition: 2021 calories, 162g protein (34% of calories), 3g carbohydrates (1%), 144g fat (65%).

Vitamins & Minerals:

  • >15x RDA: B12!!-
  • >4x RDA: Vitamin A, B2, selenium.
  • >3x RDA: B3/niacin, vitamin D, calcium.
  • >2x RDA: B5, B6, copper, phosphorus, zinc.
  • >1x RDA: Fotate, B1, iron, magnesium, manganese, potassium, sodium.
  • Below RDA: Vitamin C 41.3mg 55%, vitamin E 4.5mg 30%, vitamin K1 23.2ug 26%.

Vitamin C: Very little is needed on a carnivore diet, just don't overcooked your meat. Vitamin E: Little is needed as you're not eating putrid vegetable oils, grass-fed meat has plenty. Vitamin K1: Only found in plants, but K2 which isn't measured, found in grass-fed meat and liver does everything K1 does as well as helping bones.

Ratios, etc.: Calcium:Phosphorus = 1.95 (ideal ~2) Zinc:Copper = 10.9 (ideal >10) Potassium:Sodium = 2.4 (ideal >2) Omega-6:omega-3 = 1.6 (ideal <2) Saturated:Mono-unsaturated = 1.1 (ideal ~1) Poly-unsaturated = 4% of calories (ideal ≤4%)"


Adding something like broccoli or peppers will supply the vitamin C if you're worried about that, which will also boost the K1.

Yes magnesium is supplemented BUT our soils are depleted from use of artificial fertilisers and water is processed to remove its magnesium also as magnesium is bad for pipes.--

0
19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 14, 2012
at 08:26 AM

First meal:
Salad: chicken thigh, spinach, cooked ginger root slices, almonds, half-clementine. Dressing: blended half-clementine, balsamic vinegar, olive oil.

Snack:
Avocado.

Second meal:
Beef shoulder pot roast, beef stock, beef tallow for cooking, small onion, sweet potato, peas.

Lacking:
Pantothenic acid at 6.267 mg (63%), but Wikipedia says adults only need 5mg, and pregnant women 6mg, breastfeeding 7mg? Very interesting.

Thiamin still too low at 63 %.

Awful 3:6 ratio (10.5 g to 0.9 g), but since there was122 % RDA Vitamin E, so that that should be okay?

Got 147 % RDA of Zinc, which just about makes up for the day before! Yaaaaay!

~ Friday, Jul 13 2012
(dates are out of order because I'm just adding/testing foods at random dates)

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 28, 2012
at 01:38 PM

A 10:1 omega-6:3 ratio isn't terrible particularly if coming from whole foods and not refined oils.

0
19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 14, 2012
at 07:50 AM

(Please note: I add vegetables and meats as "raw" because I don't want the tracker to include the icky vegetable oils in my omega 6 calculation. I'm aware some vitamins are lost when cooking food)

First meal:
Shrimp, summer squash, zucchini, coconut oil.

Snack:
Whipped cream and strawberries. (Oops, so much for my "dairy" rule, but I was tired of plain strawberries!)

Snack:
Seaweed and a little leftover tuna.

Second meal:
Chicken liver, mushrooms and swiss chard cooked in butter,

Macros: 63% Fat, 26% Protein, 11% Carbs.
Lacking: only achieved 71 % Thiamin and 57 % Zinc. (I'll update once I get the worked out... @[email protected] )

Screen-shot will follow soon.

~ Monday, Jul 9 2012

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 28, 2012
at 01:39 PM

Thiamine is something I'm guess most paleo folks tend to be a little low on. Some of the best sources are paleo verboten: wheat, seeds, nuts. Luckily pork is a good source, but the PUFA-phobic might have issues with that.

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