2 boiled pastured eggs
Cucumber, half a tomato (or a fruit)
Herbal Tea, plain
Lunch & dinner (most recipes are included in this blog), usually at 120-200 calories each:
Yemista (bone broth added)
Ratatouille (bone broth added)
Green beans with tomato sauce
(the above are served with offal or seafood, to make up 200 calories per meal)
Lentils, romaine lettuce
Hearty Soup (bone broth added)
low-fat mushroom+veggie bolognese (cooked in bone broth), with zoodles
Tea Time Snack:
Home-made almond milk with added vegan raw protein, calcium citrate (and optionally: vanilla, a few raspberries)
Half of 0% fat yogurt (100 gr)
Kiwi (cut into pieces on the yogurt)
Herbal Tea, plain
– I use Cronometer.com to calculate the calories of what I eat.
– I use mostly kiwis due to their high concentration of vitamin C.
– Meat is essentially a side dish, not the other way around. 40-75 gr are served only per meal.
– No added oils anywhere, a diet very low in saturated fats (to deal with insulin problems).
– Averages: 20 gr of fiber, 60 gr of net carbs, 25 gr of fat, 6 gr of saturated fat, 60 gr of protein, 1:2 omega-3 to omega-6 ratio.
– Supplementation is needed (not daily): B-complex, magnesium, D3, CoQ10 Ubiquinol, K2 Mk-4, zinc, E, and iron (if you can’t find spleen to purchase and eat).
– Offal is instrumental to keep healthy in this VLC diet. They contain very high amounts of: Kidneys: selenium. Spleen: iron. Heart: CoQ10. Intestines: Choline (way more than eggs do). Gizzards: Zinc. Liver: A Retinol and B12. Prefer pastured lamb/goat over beef.
– While offal is used mostly for its concentrated nutrition, it’s seafood (particularly shellfish) that make up the most of the daily protein intake.
– Drink lots of fluoride-free water, and also make herbal tea/chamomile with it. Use good water in soups.