My Meals in a Week
I get a lot of questions on my website, and unfortunately I do not have the time to answer many of them. I also get a lot of questions from my friends and family, and have no choice but to answer these… One of the most common questions I get from both seems to be:
“What do you eat in a week?”
Looking back I often talk about the foods I eat, yet for some reason I have been pushing off this answer for years.
So, I am finally providing my response: my meals for the week. While my foods consumed vary widely depending on the time of year, the week, my work schedule, my exercise habits, and my mood, the past week should provide a general idea of what I eat.
|Breakfast:||Bone broth made from 100% grass-fed marrow bones, spinach, bok choy, pepper, sea salt, kim chi on top, green tea|
|Lunch:||Organic nitrate-free pork sausage, broccoli cooked in avocado oil, salt, pepper|
|Dinner:||Octopus, olive oil, lemon juice, dark chocolate, glass of Super Tuscan|
|Breakfast:||Earl grey tea|
|Lunch:||Wild salmon cooked in grass-fed butter, bed of spinach, olive oil|
|Dinner:||Organic sweet potatoes cooked in coconut oil, grass-fed butter, salt, cinnamon, broccoli, raw fontina cheese, glass of Bordeaux|
|Breakfast:||Bone broth and tea|
|Lunch:||Cod cooked in grass-fed butter, broccolini, salt pepper, olive oil, lemon|
|Dinner:||Duck breast, Brussels sprouts cooked in grass-fed butter, salt, pepper, glass of Bordeaux|
|Breakfast:||Pastured eggs, spinach, 100% grass-fed raw cheese, salt, pepper|
|Post-workout:||Whey protein, branched-chain amino acids, white rice, and butter|
|Lunch:||Paleo Bread (Health Winner of 2015)|
|Dinner:||Squid cooked in avocado oil, salt, pepper, spinach, beets cooked in butter, glass of Cahors|
|Breakfast:||Bone broth and coffee|
|Lunch:||Wild shrimp cooked in grass-fed butter, asparagus, salt pepper, olive oil, kale cooked in olive oil|
|Dinner:||Duck heart, Brussels sprouts cooked in grass-fed butter, salt, pepper, glass of Barolo (fancy date night)|
|Dinner:||Ahi tuna, seaweed salad, spinach salad with olive oil, blueberries and blackberries, glass of Cahors|
|Breakfast:||tea and Paleo Bread|
|Dinner:||100% grass-fed rib eye cooked in ghee, salt, pepper, beets cooked in butter, raw manchego cheese, 85% dark chocolate, glass of Cahors|
While the exact foods that I eat may vary, the general theme stays consistent. Processed foods make little to no contribution to my diet and are more of a rarity. Nearly all of the food that I consume was alive at some point and require cooking. Few foods are “instant.” In the case of kimchi, it is still very alive… Cooking is like mediation for me. Oftentimes I listen to music or podcasts while cooking, unless I am cooking with others and then we have good conversations.
I cook with fats and high-quality oils, avoiding vegetable oils. I tolerate cheese just fine, and include this as a raw and ideally grass-fed source. This is often a treat for me, as is red wine and dark chocolate (with the goal of higher fat, higher fiber, lower sugar, and ideally 85% or more dark). I rarely drink anything besides water, coffee, and wine.
- The Quality of Food
As I have discussed in the past, I generally aim for the highest quality of food sources. My red meat sources are 100% grass-fed without grains or antibiotics. My eggs come from chickens that are not caged, roam the pasture (i.e. pastured chickens), and eat their normal diet of bugs. The nutritional profile of these animals is very different from caged animals fed an abnormal diet. These types of animals are under much less stress as well, thus less inflammatory hormones and chemicals are found in their meat.1,2
- The Vegetables
The vegetable portions are massively large. The asparagus that I include in my lunch is an entire bushel, and the broccoli if often three stalks and the heads. I am not sure if this if considered “plant-based” or not (but then again nobody really seems to know what a “plant-based” diet actually is). The vegetables are also often cooked in a healthy fat or garnished with olive oil.
- Carbohydrates are a Moving Target
The things that change the most drastically with my diet are fruit, sweet potatoes, rice, nuts, and breakfast. My fruits and starches, which are my personal sources of heavy carbohydrates, vary widely based on the season and my activity levels as well as any desire to lose or gain weight. While I rarely increase my carbs in an attempt to gain weight, I will come down on carbs if I purposefully want to hit ketosis more often or lose weight. Outside of work, in the summer I am usually doing something active outside. As a result, I eat more fruit and more seasonal fruit. In the winter, I tend to eat less carbohydrates. This causes my appetite to decrease and therefore in the winter I eat significantly less food overall.
- Don’t Go Nuts on Nuts
I seem to eat more nuts in the summertime. These usually consist of roasted and salted almonds or raw macadamia nuts. These are usually consumed to increase my calories as I am more active in the summer. During the winter, my appetite drops and I seem to turn to these less.
- Time to Fast
In regards to skipping meals, I generally fast Friday night to Saturday lunch or early dinner and repeat on Sunday. I usually do have a cup of coffee on Saturday and Sunday morning, so by the book that does break up my fast. During the summer, my appetite is quite high, likely secondarily to my increased activity level. I have a lot of difficulty doing morning fasts during the work week. In the winter, I fast much more frequently throughout the week by skipping breakfast.
For those of you who are still frightened by the hunger during fasting, it is remarkably easy for many people, especially if you rarely/never eat processed foods or grains and generally keep the carbs lower than what the low-fatters recommend.
My Week in a Nutshell
So that is what I eat during a random week. I would highly recommend tracking your meals for at least one week to give yourself on honest view of what you eat. The results may often be shocking, as it was for me during my first time six years ago. If you are willing to take it to the next step, I would suggest logging your foods on a website like fitday.com. This will give you an estimate of vitamins, nutrients, and macronutrient composition.
- Karsten HD, Patterson PH, Stout R, Crews G. Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renew Agric Food Syst. 2010;25(01):45. doi:10.1017/S1742170509990214.
- Simopoulos AP, Salem Jr. N, Salem Jr. N. n-3 fatty acids in eggs from range-fed Greek chickens. N Engl J Med. 1989;321(20):1412. doi:10.1056/NEJM198911163212013.
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