A Healthful Food Formula

If you haven’t read about the diet I follow yet, click here for a good overview.

Below you will find my current daily meal formula. Below that is the next step, the formula I plan to move to when I am further healed (to the point of no longer needing a ketogenic diet).

Please note, the calorie amounts are approximate. They are pretty close as long as you stick to the food group, but will vary some. For example, carrots are more calorie dense than spinach, but they are in the same ballpark when you measure them by weight.

Also of note, I weigh 150 pounds and exercise daily, but I also sit at a desk for 8 hours per day. You will want to adjust your food amounts to better suit your body and activity levels.

And of course, this formula is not perfect for everyone, but it does offer a good starting place for anyone who may be struggling to figure this stuff out like I was. There is a lot of misguided information out there.

Current Formula

Breakfast

2 eggs – 155 calories
.5 lb vegetables (Brussel’s sprouts, cabbage, or greens) – 100 calories
1/4 cup coconut milk or 1 tbsp olive oil – 115 calories
1 tbsp vinegar (dressing on the vegetables) – 3 calories
Total calories – 373

Lunch

.5 lb vegetables – 100 calories
2 tbsp olive oil (dressing on the vegetables) – 230 calories
1 tbsp vinegar (dressing on the vegetables) – 3 calories
1/4 cup (closed handful) walnuts or pecans – 190 calories
Total calories – 523

Dinner

.5 lb vegetables – 100 calories
.25 lb meat/fish – 250 calories
2 tbsp chia seeds + 1/2 cup canned, pure coconut milk (microwave for 1 minute, then let cool) – 360 calories
– May substitute an avocado for the chia pudding – 320 calories
1 tbsp vinegar – 3 calories
2 tbsp oil or grass-fed butter – 220 calories
Total calories – 913
* Add herbs and spices as you please

Total calories for the day comes to about 1810.

Next Step Formula

The only difference here is that I will be adding around 200 calories per day of resistant starch such as potatoes, sweet potatoes, or white rice. To make room for that, I will eat less fat at dinner.
I will follow up in future blog posts to let you know how this works out for me. This may be a good place for you to start if you know you can tolerate carbs, and don’t need to generate ketones for healing.

Breakfast
2 eggs – 155 calories
.5 lb vegetables (Brussel’s sprouts, cabbage, or greens) – 100 calories
1/4 cup coconut milk or 1 tbsp olive oil – 115 calories
1 tbsp vinegar (dressing on the vegetables) – 3 calories
Total calories – 373
Lunch
.5 lb vegetables – 100 calories
2 tbsp olive oil (dressing on the vegetables) – 230 calories
1 tbsp vinegar (dressing on the vegetables) – 3 calories
1/4 cup (closed handful) walnuts or pecans – 190 calories
Total calories – 523
Dinner
.5 lb vegetables – 100 calories
.5 lb resistant starch – 190 calories
.25 lb meat/fish – 250 calories
.25 lb avocado – 175 calories
1 tbsp vinegar – 3 calories
2 tbsp oil or grass-fed butter – 220 calories
Total calories – 940

*Add herbs and spices as you please
Total calories for the day comes to about 1830.

I hope you find this information helpful, and God bless!
– Joe

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