Meal plan for day on Perfect Health Diet
Here’s what a day looks like on my attempt at a maintenance diet based on the Perfect Health Diet.
Breakfast Shake: Whey protein, 3 egg yolks, mixed berries, MCT oil
Lunch: Grass-fed ground beef, sweet potato, butter, green soup (green beans, zucchini)
Afternoon Snack: Banana
Dinner:Grass-fed ground beef, sweet potato, butter, green soup (green beans, zucchini)
Dessert: Grapes, strawberries, dark chocolate
149g fat / 134g carbs / 91g protein
1341 cal fat / 536 cal carbs / 364 cal protein
1 lb of meat (met)
0.25 lb of vegetables (short by 0.75 lb)
0.35 lb of starch (short by 0.65 lb)
1.125 lb of fruit (way too high)
I did hit the macro targets I wanted:
Clearly I really missed on the ratio of calories from starch to calories from sugar which should be 2:1 (400 starch, 200 sugars). Today my ratio was 300cals starch : ~500 cals sugar. A better day will have 4 servings of starch instead of 2 and only 1 serving of fruit instead of 4. This is the same problem I had with eating paleo without measuring food. When I’m not in a low-carb state, I really crave sugar and fruit. Adding safe starches and more vegetables into my diet is a very high priority right now.