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."