Here's my usual diet which represents every nutrient in high quantities without the need of supplementation. In the nutrient totals at the bottom I did not include the k2 I supplemented, what is represented is only what came from food.
"Meal 1:
-fresh squeezed Orange Juice 8oz(or pomegranate juice)
-Cappuccino;2 shots espresso, 8oz Skim Milk
-2 Whole Eggs cooked in 1-2g butter
-1-2tbsp Annie's Ketchup
-300g potatoes fried in coconut oil
- Carlson K2
Meal 2:
-3oz low fat string cheese
-1 large green Apple
-1 Garlic clove
-1 Tsp of honey
Meal 3:
-Cappuccino; 3 shots, 10oz milk
-3oz Pork tenderloin ( raw weight pressure cooked)
-100g (raw weight) white basmati rice
-40g raw shredded carrot or whole carrot making sure to chew well
-1 to 2 stalks of Celery
Meal 4: (pre workout meal on training days)
-Orange Juice 8oz
- 1 cup non fat Greek yogurt w/pinch of baking soda OR 150g Strained 1% Cottage Cheese (for natural source of Taurine)
-14g maple syrup
-300g potatoes fried in coco oil
-Cappuccino; 2 shots, 6-8oz skim milk
Workout:
-28 to 56oz of Gerolsteiner mineral water
Meal 5:
-93% Ground Beef 4oz (raw weight)
-100g (raw weight) basmati white rice
-8 oz Apple juice(or pomegranate)
-150g (raw weight) quick Boiled spinach
-60 grams (raw weight) pre boiled white button mushroom, thawed in microwave and sauteed in 2g coco oil.
-Carlsons K2
Dessert: (if not all calories were reached)
-Papaya, mango, or watermelon or Strauss Vanilla Ice Cream (I always have each of these on hand because I usually have to fill calories with them)
This is pretty much what everyday looks like. I used to supplement more but I had some adverse effects and realized for the most part I just don't need to supplement. I also lay in a high uvb tanning bed 2-3x a week and use coco oil as a tanning oil to get vitamin D as I'm usually sequestered inside most of the week and could never get enough natural vitamin d if not for the tanning bed. Also have seen an old study that showed upper chest/back, and testicle exposure to uvb increased testosterone quite a bit.
My diet focuses are calcium
hosphate ratio, calcium:magnesium ratio, zinc:copper ratio, glucose:fructose(starch:sugar) ratio, saturated
ufa ratio, and potassium:sodium ratio, a vitamin C intake of 300-400mg, a cholesterol intake of 500-1000mg, also I make sure to get in the mineral water and some baking soda to get in bicarbonate. I also usually get in around 24g of plain gelatin in a day but I was transitioning out of a fat loss phase when I wrote this so I wasn't ingesting any gelatin as it can cause a protein deficit during under eating even if protein intake is adequate in grams per lb of lean mass."
Other Foods To Eat:
-Blueberries
-Whole fruits like oranges and melons
- Raw Romaine Lettuce
-Lentils
-Beef liver
-Bone Broth
-Zuchinni and Squash
I should add I've found these foods in the meal log are the ones I've found it easiest to represent a balanced micronutrient profile. Not impossible with others but seems to be easiest with these
