This is not a recommendation. Nutrition is an emotional issue that has split families and caused lawsuits and forum wars. This is how I do it. This was largely designed by my wife who is an incredible cook. (She is incredible in every way actually.)
We both study nutrition, apply, discard, adapt, and modify. We will continue to change as we become better informed. The following has been posted in bits and pieces elsewhere. I have done some editing.
My wife will be doing a cook book soon.
Things I learned in high school.
1. Calories count. Period
2. Exercise is important
Things I learned from Barry Sears
1. Fish fat works only if you control insulin.
2. Eat Fat, Protein, and Carbs (greens and fruit) together at each meal.
Things I learned from Doc Ellis
1. You don’t starve to death on an hour to hour basis. (No six meals and 2 snacks a day and endless flossing to avoid heart disease)
2. You can live on Pemmican but not Granola and thrive.
Things I learned from Loren Cordain
1. Wild Game is best
2. 10% of the Hunter/Gatherers were over 60 and fit.
Protein–Grass fed beef or REAL lean stuff. Fish, Fowl, Game Meats.
Fats–Olive Oil (enough to satiate), Avocado, Lotsa Nuts, Macadamias, and Almonds.
Carbs–Large Salad of greens daily, Grilled Bell Peppers, Onions, Garlic, Broccoli, Cauliflower. Dunk in Olive Oil and Spice. For fruits, start with berries and add apples (with peanut butter), citrus, and melons. Skip bananas.
Beverages- Water (obviously), Good Coffee, Green, Red, White, Teas. Pick one good exotic beer and treat it like dessert. Red Wine too.
Hint- MetRX Can Shake–MRP51 or something like that has a coffee flavor. It has 51 grams of protein, 4 grams of carbs, and 200mg of caffeine. Take one to work with a bag of almonds.
Get any paperback Zone book and use it as a tool. Your body is a machine, you need to control the flow of fuel. Tweak it by keeping the three macronutrients AT EACH MEAL, and adjusting it.
It still gets to calories in, calories out. The last part is your brain. Remember Mark Reifkind’s story. Scott Wilson competed in a bodybuilding contest accompanied by Rif. In a day and a half, Scott had carbed/ate his way to TWENTY MORE POUNDS by the time they got to the airport. Across from them seated was Robbie Robinson eating Chicken Breast and Brown Rice from a Tupperware container. Ask yourself,…are you capable of thinking like Robbie???