How Can I Turn These Concepts Into A Meal Plan?

[UpAndDown]

Ok so I understand the concepts behind the Ray Peat way of eating, I'm just struggling to make a realistic meal plan that I can actually stick to. I don't want to chug OJ and milk all day.

What I've come up with so far is this:

Breakfast: eggs + fruit + coffee

Lunch: ??? + fruit + coffee

Dinner: meat + potato + homemade jelly + coffee

... And that's just ONE day. Christ knows what to have for lunch since I can't have sandwiches cause no bread allowed.

There's definitely logic to what Ray Peat says... it's just putting it into practice is really hard.

Any help appreciated.

 

[chispas]

Yes, I agree, it is tricky. A book could be written on nutrient timing. It would be helpful, but it is an individual thing.

OJ is good at breakfast. Even with a bit of salt, it's very hydrating after spending the night fasting.

Snacking on cheese is convenient. So is snacking on liver pate. I do this more now than I used to. Liverwurst has a lot of k2 and A. To block the iron, have a cup of coffee with anything meaty, including eggs.

Eggs are 99% digestible, in comparison to most other muscle meats and proteins. You need sugar in you before you eat a couple of them or you will probably get low blood sugar. Hence, lunch or dinner is probably the preferable time to eat eggs.

Personally, I find oysters boring and yucky for the supposed benefits, I prefer lamb for zinc. I have trouble getting enough magnesium from coffee and orange juice. I eat 5 dates a day and they are supposed to be loaded with magnesium.

I like milk before bed with a bit of sugar. I've backed down from the high protein (180g) approach, after learning that only 30% is actually digestible.

Starting to think a couple of BCAAs a day might be better. Haidut has a good post about this.

 

[chispas]

Perhaps breakfast should be OJ + BCAA.

Morning tea, coffee, liverwurst and cheese.

Lunch, eggs with milky coffee (like ice coffee with sugar) +BCAA.

Afternoon tea, medjool dates, more cheese.

Dinner, a small bit of meat and a Coke with some glycine.

 

[member 2106]

It gets easier.

I don't have a meal plan as such, but I try to have liver once a week (with potatoes, onions and gravy). Same with oxtail, prawns, oysters etc. Usually I'll have a meal that's not strictly pro-metabolic, like Chilli con Carne, or Bolognese, but it still has beef, gelatin (small amounts), rice, butter, chocolate. I usually have this kind of thing for lunch at work, because I need the energy boost from the rice to keep me going. You'll figure it out.

 

[member 2106]

I eat 5 dates a day and they are supposed to be loaded with magnesium.

I did not know that about dates! That's good.

 

[ecstatichamster]

I eat bread. I'm not super religious about avoiding it so long as it's white bread.

 

[Lecarpetron]

Lamb shanks and mashed potatoes, shrimp fried rice, oyster and/or clam chowder, cheese quesadillas, quiche with hash browns, scallops or squid red curry with rice, mushroom risotto.

If you are willing to have some wheat/oats in your life, oatmeal with baked fruit (frozen fruit, throw in oven tossed with sugar and cinnamon), grilled cheese sandwich, liver pate and crackers, cheese ravioli.

ETA: I find that when I get strict with Peaty guidelines, I tend to undereat. Don't restrict too much or too hard (some people here will disagree)

 

[member 2106]

Lamb shanks and mashed potatoes, shrimp fried rice, oyster and/or clam chowder, cheese quesadillas, quiche with hash browns, scallops or squid red curry with rice, mushroom risotto.

If you are willing to have some wheat/oats in your life, oatmeal with baked fruit (frozen fruit, throw in oven tossed with sugar and cinnamon), grilled cheese sandwich, liver pate and crackers, cheese ravioli.

ETA: I find that when I get strict with Peaty guidelines, I tend to undereat. Don't restrict too much or too hard (some people here will disagree)

Delicious-sounding ideas. How do you make your quiche with hash browns?

 

[johnwester130]

Tortilla Chips

with cheese

fruit

and liver



sourdough bread
white rice
potatoes

with oxtail

and fruit

boil milk, cocoa, coffee, chocolate, gelatin, cinnamon AND coconut oil in a pan.
froth it and drink it. the oil won't float.


breakfast :
sourdough bread , maybe in coconut oil
milk
coffee

lunch :

fruit
cheese
coffee
tortilla chips maybe

dinner :

potatoes
oxtail
white rice

 

[BobbyDukes]

You could just dump a load of things into a slow cooker.

I did some beautiful lamb the other day. The way it peeled from the bone was amazing. Tender, full of flavour & moist. Just chuck in potatoes, carrots and onions (or whatever you want). I'm no chef. But tasted pretty amazing to me. The liquid it cooked in, I added gelatin, salt (turned it into a kind of gravy).