I was strictly PHD and took all the supplements for awhile and it really helped me get out of a scary place health-wise. Now I'm more lenient. Slowly I added peanut butter, hummus and properly treated masa made into fresh tortillas and I do all the honey sweetened almond/coconut flour baking I want (I eat maybe 2 such muffins a week) and eat fruit and even dried fruit whenever I want and I've had no problems. And I only take Selenium, Magnesium, and Fish Oil now.

This is what I ate yesterday:

Breakfast:

2 eggs scrambled up in a bit of coconut oil with about 2 oz. ham and some salsa verde 2 fish oil pills, 1 selenium and 1 magnesium. I don't know the milligrams off the top of my head, but it is what PHD recommends

Cup of hojicha (roasted green tea) - nothing added

Lunch:

All beef chilli (with onions and tomatoes in the recipe) cooked with bacon grease - I'd guess about 4 oz. worth of meat, but I don't really know, white rice - measured 1/4 cup in its uncooked state, 1/2 medium avocado on top,
2 clementines

Cup of blueberry white tea - nothing added

Dinner:

while I'm waiting for potatoes to cook!: a few pistachios and dried apple rings

spicy chicken and lime soup - maybe 5 oz. worth of meat - not sure, poured on top of around 230 grams of boiled potatoes, small banana stuffed with about 2 T peanut butter

What helped me lose weight was eating less fat. Eating potatoes boiled in salted water topped with stewed meat and salsa as opposed to a pile of mashed potatoes full of butter alongside a steak fried in coconut oil, etc.

If you have extra fat on your body, use that for your saturated fat needs before adding a bunch to your food.

I don't do any formal exercise, but I end up walking for about 3 hours total every day and I dance around the house quite a bit and my job requires occasional heavy lifting. And a few nights a month I go out dancing for like 5 hours and I end up eating a lot more those days!

Breakfast: Lamb steak with leg bone marrow or bacon/sausage and eggs. A spoonful of coconut oil if I remember. Occasionally liver and onions. A handful of parsley from the garden. Coffee with a little heavy cream.

Lunch: If I eat lunch, homemade chili or stew, or cold meat bits from the fridge with a little cheese and sauerkraut or kim chi on the side. Sometimes I roll up the meat and cheese in nori sheets and dip it in mustard.

Dinner: Totally random depending on what we have in the fridge, sometimes omelets, hamburger patties, fish, chicken, chicken livers, or another steak, and some sort of cooked veggie plus a little kim chi on the side most days.

In the evening: Dark chocolate or part of a grapefruit or a mandarin orange and a hot drink made with Vitamineral Earth or just a glass of wine (I know, not ideal close to bedtime, but a very enjoyable end to the day nonetheless).

Here's a typical PHD day for me;

Breakfast: sliced turkey.

Lunch: salad made of collard greens or kale, sweet potatoes, grilled onions and peppers, a 3.5oz can of either salmon or tuna (I buy bulk from Vital Choice), and an apple cider vinegar/macadamia nut oil vinaigrette.

Dinner: US Wellness braunschweiger wrapped in roast beef slices, white rice with mushrooms, peas and butter, some Bubbies pickles or sauerkraut.

Depending on hunger, I may add a little coconut butter (Artisana FTW!) or dark chocolate to the end of a meal.

I'm doing an elimination diet for autoimmune condition, plus leptin reset.

Breakfast: half pound of ground beef sauteed with a cup or two of kale or collard greens, plus half a cup or so of either sweet potato or winter squash. I'll usually eat that with some homemade sauerkraut and either water kefir or bone broth. Lately I've been drinking the bone broth with the addition of a teaspoon or so of turmeric or dulse.

Lunch: either I'll have a salad topped with half a can of salmon and coconut oil and apple cider vinegar for dressing, or I'll just have an orange and some bone broth, maybe a banana. Lately I've also added brazil nuts (one or two) into the mix for the selenium. But I soaked the raw brazil nuts overnight and then dehydrated them to make them easier to digest.

Dinner: same as breakfast, usually around 4pm

Variations: lately I've been playing around with adding white potatoes, with good results. So for example, dinner tonight was beef heart that had been slowly cooking in beef stock for hours, with onion, white potato, garlic, and turmeric. A couple nights ago I had tilapia pan fried with potato and onion.

Most days look somewhat like this:

Brekky:

• 4-5oz of fatty red meat, preferably with lots of connective tissue (ribs, bone-in cuts)
  
• 1-2 egg yolks
• White rice or a banana
• Tea or coffee

Lunch:

• Raw veggie salad with a bit of olive oil (lettuce, cucumber, celery, carrots, tomatoes, etc.)
• Fruit (oranges, kiwis, papaya, etc.)
• Full-fat yogurt or cheese

Snack:

• Dark chocolate, coconut butter or flakes, macadamias

Dindin:

• A bibimbap type thing, with a protein (usually shellfish), starch (rice, potatoes, or sweet potatoes), cooked veggies (kale, spinach, onions, mushrooms, etc.), egg yolks, seaweed, and a fat+acid sauce
• Liver and bone broth a few days a week
• Dessert: ice cream, berries and cream, coconut water

I get anywhere from 100-200g of carbs, about 80g of protein, and the rest of my calories come from fat. My ratio of sugar:starch is probably a bit higher than the average PHD'er, but I find it gives me better digestion.

Midday meal:

Rice, 100g

Eggs, 3-4

Knob of butter (15g or so)

Sunset meal:

White potatoes, 400g

Meat or fish, ~300g

Tomato sauce

Knob of butter (15g or so)

Randomly added food: Bone broth, spinach, liver, tripe, mushrooms, broccoli, heavy cream, bananas.

Morning Meal: -Pomegranate Juice mixed with Chia Seeds. -Organic Turkey Breast (No Nitrites nor Preservatives)

Following Morning Meal: -Baby Carrots and Hummus -Again Organic Turkey Breast

Larger Breakfast: -2 Large Eggs -Top Round Steak/Turkey Bacon -Chopped Onions and Tomatoes

Lunch: -Salad w/cucumber, tomatoes, onions -Insert lean meat here

Snack: -Carrots and Hummus as side snack -Added Turkey breast if I need more protein/if I plan on lifting

Postworkout: -Pomegranate Juice -Usually Organic Turkey breast again

Dinner: -Large Salad w/cucumber, tomatoes, bell peppers, broccoli, avocado -Lean meat dish -If I need more carbs I opt for Sweet Potatoes/White Potatoes/White Rice