Average Daily Amounts:
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%)
Link to weekly shopping list and how to make broth.
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%)
Link to weekly shopping list and how to make broth.