If I were to assemble a menu for my week that would provide all the nutrients I would need without supplements, what foods would they be? Also how often would I need to eat them?
eggs, with shell for calcium, squirt lemon for absorption kelp salad w/ shucked oysters beef liver in butter w/parsley/cilantro/oregano/basil(fresh) sautted peppers/onion/spinach with beef heart a salt crusted salmon(a whole salmon) or lotsa sardines
thats gotta be close
Any whole animals (minus fur, claws, hooves, and horns) have complete set of vitamins and minerals. If you can grind one that would be all you need. That's in theory. In reality it usually does not work that way unless you are like Lex at rawpaleo forum. All he eats is ground up mix that's similar to whole ground animal plus added fat. What I do is occasionally I eat those small anchovies whole - head, tail, and guts. Raw anchovies have some vit C. If you get C somewhere else I guess it would be OK to cook those.
All parts of grass fed ruminants, including making and consuming plenty of broth made from the bones, and cooking everything in the fat...add some fresh shellfish, a few fermented veggies, and that's probably pretty close...
On paper you might get everything but in reality you might not be. I think for the most part everyone should supp K2, magnesium, selenium and possibly iodine.
If your really focused on getting it all from food I would source out the highest quality produce(Homegrown preferably), pastured eggs and grass fed ruminants. Eat a good balance of all these foods and you'll be good imo.