Weekly Shopping List:
3kg beef/lamb, ~17% fat
+ 315g tallow (or 3.25kg 24% fat beef/lamb)
600g mackerel (or 800g salmon or 7g DHA fish oil)
385g pork
21 eggs (save the shells for broth)
400g chicken liver
400g pork kidney
105g pork liver
10g tea
42g potassium chloride salt
49g normal sea salt
(or 82g 50:50 potassium:sodium salt + 7g normal salt)
21x 100mg magnesium citrate tablets
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Occasional Shopping List:
Pork skin, chicken feet, hooves, etc
Broth: Use skin/feet/hooves and all shells from eggs to make broth. Simply place them in a slow-cooker, add ~1 tablespoon of vinegar or lemon juice then cover with water. Turn slow-cooker on low and keep topped up with water until everything has broken down. Sieve and keep liquid in the fridge where it should turn similar to jelly. Simply add some to your cooking meat or put in a cup with hot water and salt for a drink.
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Nutrition:
2021 calories, 162g protein (34% of calories), 8g carbohydrates (2%), 144g fat (64%).
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%)
Hi, liking your posts a lot. Question re the choice of pork liver and kidney over another animal. I have regular access to and often consume lambs kidneys and hearts, and special order beef liver. I am interested in eating mostly animal products with very little plant sources. I was very low carb at times in my pregnancy and am now breastfeeding, what are your thoughts on this? I know the general consensus is "no dieting, so no low carb" but I don't buy it. What do you think?
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ReplyDeleteWhere are the studies showing that for carnivores the nutrient requirements are lower? Ex. That you need less Vitamin E, No K1, etc. Im trying to go carnivore but im hesitant about nutrient deficiencys.
ReplyDeleteDr. Paul saladino talks quite a bit about this. You can look up the k2 thing that’s pretty easy to find. As for the vitamin c, the minimum requirement we have no has almost no scientific backing for it. I think it’s based off of scurvy but I can’t remember. Similarly to fiber there have been many interventional studies showing either no difference or better outcome with no fiber and same with veggies and nutrients. In fact they had two groups. One that are a ton of veggies and another that didn’t. There was no difference in vitamin C levels. I think. You’ll have to look that up it’s been a while since I read in to it but it’s a known study. It almost seems that we pushed vitamin c in order to sell more fruit juice, big ag racket etc. same with fiber. It’s a filler, cheap, and you slap it on a box like vitamin C and people think it’s healthy. you don’t need less vitamin E it’s just that you get enough with the meat so long as you aren’t going overcooked. I’d look it to the podcasts with Dr. Paul saladino because he’s concise, very scientific, and understandable. Hope that helps.
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