peat

>Protein
Low fat milk is good, greek yogurt and cheese are good (don't eat too much). Meat is great, high-gelatin cuts are preferred. Beef and lamb over poultry&pork due to fat lipid profile of meat. Eat gelatin with muscle meat. Eat up to 2 eggs for breakfast, free range is better than cage.
Low-fat seafood is great, oysters, mussels, cod, sole, shrimp, crab, lobster.
>Carbs
Fruits, honey, orange juice, potatoes, ice cream, chocolate, etc
>Fat
Refined coconut oil, butter, beef tallow, lamb fat. Avoid all polyunsaturated fats, don't eat too many fats.
>Fruit & vegetables
Most fruits are great. Vegetables aren't needed when eating other nutritious food. Only vegetables allowed are maybe spinach and kale for their high vitamin k content, white potatoes, turnips, beets and fruit-vegetables.
>Treats&snacks
Ice cream
Dark and Milk chocolate
Beef jerky
>Allowed in moderation
White rice
Popcorn
Masa harina flour
Some refined wheat
>What to avoid
Nuts and seeds that are low in vitamin e and high in polyunsaturated fat. Most nuts have moderate-high polyunsaturated fat content, which is bad, BUT some also have a nice vitamin e content which offsets the negative effects of the polyunsaturated fat content.
Fatty fish, you can eat a small amount as the polyunsaturated fats are omega-3, not omega-6. Omega-3 fats in small amounts can help offset the negative effects of omega-6 polyunsaturated fats.
Legumes
Grains (apart from the ones listed above)
Polyunsaturated fat

This is what peat eats himself
"Ray Peat - The details vary slightly according to what's available. Daily, milk, fruit (mainly orange juice), eggs, butter, cheese, and coffee. As available, liver, shrimp, squid, oysters, cod, sole, ox-tail soup, chicharrones (puffed pork rind), sapotas, pawpaws, cherimoyas, guanabanas, guavas, carrots, bamboo shoots, small turnips, corundas."