Nutritionally Perfect Carnivore Diet, Version 1 (USDA RDAs)

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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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%)

1 comment:

  1. 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?