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Old 05-13-2011, 10:45 AM   #1
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Optimal Diet (Dr. Jan Kwasniewski) Daily Menus: with your adaptations, :)

A couple of us posted in the Optimal Diet thread that we were interested in seeing what other OD followers eat.

I like it that the main thread is full of discussion about science and experiences.

So as not to "clutter" that thread with daily food, here is place for OD followers to post daily menus/food intake.

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Old 05-13-2011, 10:55 AM   #2
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Yesterday's food:
Black tea w/ HWC and pastured butter.
B: Beef bacon and salmon cooked in beef fat, with black pepper. Water w/ fresh lemon juice.
L: LO from breakfast and chicken livers. Water w/ fresh lemon juice.
Sn: Decaf coffee w/ HWC
S: HB yolks, dried kelp, diluted hwc.

Today:
Tea w/ HWC, pastured butter, and grass-fed beef drippings
B: Grass-fed burger w/ savory and black pepper. Water w/ lemon.
L: " ", plus HB egg yolk and sour cream. Water w/ lemon.
Sn: Decaf coffee w/ HWC, piece of cheddar cheese
S: Wild salmon and egg yolks cooked in beef drippings, w/ black pepper and herbs.

My parameters: 20-30g/CHO/d: 50-75g/PRO/d: 100-150g/FAT/d

I eat beef, beef fat, offal (beef and calf liver, veal brains, chicken livers), wild salmon, mackerel/herring/sardines, egg yolks, pastured butter, cream, bit of cheese, sometimes half-and-half. Herbs, seaweed, and a few vegs. Fruit: lemons, cucumbers, olives.

No grains, legumes, sweet fruits, nuts/seeds (or their oils or butters) except a bit of coconut oil and unsw. coconut. No chocolate, alcohol or coffee (except for some decaf). No nightshades or oxalates. Low histamine, low FODMAP.

I never eat foods not in my plan.

Hope that's enough of a description.

Am looking forward to reading the OD menus.
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Last edited by Auntie Em; 05-13-2011 at 10:59 AM.. Reason: added something
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Old 05-16-2011, 06:34 AM   #3
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Auntie Em, thanks for starting this thread. I'll be watching with interest. The Optimal Diet is the most appealing to my tastebuds, but I'm not wholly committed yet. My menu for today is

B Coffee with 1 tsp unsweetened cocoa and 1 tbsp coconut oil

L Salad with 1 cup lettuce, 1/2 of a small tomato,1/2 avocado, 3 oz chicken
breast and 2 tb homemade blue cheese dressing. Green tea.

S 1 min muffin (2 tbsp flaxmeal, 2 tbsp almond flour, cinnamon
1 egg and 1 tbsp coconut oil) with cream cheese. Green tea.


I think this loosely fits into Optimal, and I am more than willing to ditch the lettuce and tomato. Would you say this was close to Optimal? The only sweetener I use is a pinch of stevia in the 1 min muffin.


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Old 05-16-2011, 07:28 AM   #4
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Pat, it looks more like standard lc, really. Although the snack boosts the fat.
Have you read the OD site and the seven day menu?
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Old 05-16-2011, 07:44 AM   #5
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Jem, I've read them both here and on other threads. It is my preferred reading material. I have no snacks on the menu I listed and it's a lot lower in protein than my standard version of low carb. I really would like to have a general idea of eating optimally, but completely lack the patience/mind set to fiddle ad infinitum with percentages which is why I was so pleased to see this thread started.

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Old 05-16-2011, 08:46 AM   #6
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Oh, I guess that 'S' was supper. I get it.

Dr. K is not a fan of vegies and the chicken breast threw me off.

I take it all back.
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Old 05-16-2011, 01:17 PM   #7
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Love the thread!

I had eel with seaweed (requested very little rice) for a snack while running errands (just a little from a japanese sushi spot in the mall) - Kwasniewski is not a fan of seafood, so I will leave the rest of my non-plan food off!

D: Egg casserole (eggs, cream, sausage, mozzarella), and a cup of stock broth

S: Decaf with cream

Last edited by Key Tones; 05-16-2011 at 01:24 PM..
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Old 05-17-2011, 12:00 AM   #8
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Yesterday's food:

Tea w/ beef drippings and HWC
B: Roast beef fresh from crockpot, (extra beef fat, bit of green onions and celery for flavor)
L: " ", more tea w/ hwc and beef drippings, and yoghurt made from cream
Sn: decaf coffee w/ hwc
S: yoghurt, diluted hwc, two small slices celery root
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Old 05-18-2011, 07:53 PM   #9
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Hi everyone! I thought i'd make an entry to help the thread along...

Today's menu was :

B- 4 Bob Evan's link sausages, 1 egg+1 egg yolk fried in 1 tbsp butter
2 cups of black tea, with 1.5 tbsp coconut oil & some liquid stevia
L- none today- allergies had me just not hungry
D- 6 chicken wings, uncoated fried in bacon fat/ghee mix, 1 tbsp butter mixed with 2 tbsp Frank's hot sauce, 1/4 cup Bubbie's sauekraut.
S- 12 oz bottle of Virgil's Zero Cream Soda

According to ****** I racked up: 1379 calories, 118.9 gms fat, 4.3 gms carb, 72.9 gms protein. All that was 76% Fat, 1% Carbs, and 22% Protein.

I know the carbs are waaay low for the Dr. K true OD plan, but i just stop losing if i go to the 34-54gms/day recommended for me. For now, i am just focusing on trying to keep my protein down somewhere near the 68.03 gms/day that the formula works out for me...
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Old 05-18-2011, 07:59 PM   #10
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Weird food day, work lunch party.

B: tea (some sort of caffeine free melon herbal tea at work)

L: beef pot roast and "weed" salad with cheese (I don't know what those weeds are called, you see them in the park, it is rabbit food! now people serve them as salad, I just wanted the cheese)

Snack: greek yogurt

D: egg tempered into stock broth


I am noticing a bit of sour stomach with the yogurt. Might have to drop it or cut back. I get the same thing with keifer, would love to drink it, but I get severe sour stomach with that.
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Old 05-18-2011, 08:35 PM   #11
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KT, you are hysterical!!
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Old 05-20-2011, 10:01 PM   #12
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L: burrito in a bowl no tortilla, a little rice (forgot my eggs for lunch today!)

D: Kobe hamburger (high fat!) garnished with a bit of crushed tomatoes mixed with sugar-free ketchup and fat-free mayo, 2 tablespoons of greek yogurt

Jem51- heh, that rabbit salad, no one ate much of it. They donated it to a food bank! I think the caterers were trying to get rid of it, they brought it in a giant bowl, it was like a bathtub!

Last edited by Key Tones; 05-20-2011 at 10:03 PM..
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Old 05-21-2011, 05:29 PM   #13
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KT, were they dandelion greens, mustard greens and such?

Yesterday:
Tea w/ hwc
B: Beef bacon and chicken livers, homemade yoghurt
L: same
Sn: decaf coffee w/ hwc
S: HB yolks and yoghurt
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Old 05-21-2011, 06:20 PM   #14
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B: I skipped breakfast and did some hard yardwork! I was starving by dinner!

L: 2 squares of 100% dark chocolate in hot water with cream, 2 tablespoons of yogurt, 2 ounces of orange juice in a tall glass of water

D: Sushi restaurant: eel, salmon skin, spicy tuna, and dragon rolls, most of the rice removed (I have no shame!).

I'm not sure what type of plant the salad was - it was a deep-toothed type and symmetrical. It wasn't as bitter as I expected. I'm not sure which weed.
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Old 05-23-2011, 10:38 AM   #15
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Yesterday:

B: 1 cup of chicken bouillon with 2 poached egg yolks; added 1 Tbsp unfl. gelatin, a pat of brown butter, and 2 Tbsp heavy cream.

L: picnic with friends. untold amounts of cheese, salami, & sopressata
(off-plan: 3 baby carrots and 2 dark chocolate truffles)

D: 3 chicken wings (the entire things! not the little bitty pieces!) baked with garlic powder and Parmesan cheese. Blue cheese dressing. 8 sm. black olives & 2 jalape˝os stuffed with cream cheese.

misc: decaf coffee with HWC

(I haven't been posting my menus because I haven't been keeping track of my fat grams/ratios/etc, and some days don't seem very Kwasniewski-ish lately )
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Old 05-23-2011, 03:52 PM   #16
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Weird day, I am off site from work.

B: coffee - yep, I needed it today. Interesting, I was much less hungry. I think coffee has more benefits than drawbacks for me.

L: cobb salad, no olives, no dressing, left most of the lettuce on the plate (ate out - I picked the Rainforest Cafe since it was a work treat - so fun! I insisted on a saltwater fishtank table, elephant side )

D: will have Egg casserole (egg, Applegate Farms sausage, organic shredded cheese)

YUM!!!
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Old 05-23-2011, 04:45 PM   #17
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Hi everyone. Been reading all your menus and thought I would join in. I do Bernstein but my ratios come out very close to DrK's. I'm just lower in carbs.

B: 2 eggs scrambled in 2 TBSP coconut oil, coffee with cream and splenda/stevia mix

S: 2 hard boiled eggs, 1 cup romaine, mayo, 2 glucomann bread rounds with butter

I don't eat lunch on work days. May have a piece of cheese or bologna later.
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Old 05-23-2011, 07:09 PM   #18
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hi shunsweets, do you buy the glucomannan bread or do you have a recipe you could share?
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Old 05-23-2011, 09:22 PM   #19
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Brunch: 2 Italian sausages, peppers & onions, tomato sauce
Snack: 1 sausage (no veggies/sauce), 1 T mayonnaise, 1/2 oz cheddar cheese
Dinner: 3/4 cup Greek yogurt w/cocoa powder & ezsweetz
misc: decaf coffee w/HWC

I usually eat a lot more than this in a day! Also kept my protein unusually low:
approx 55g
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Old 05-24-2011, 09:01 AM   #20
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Hi pirate jenny. The gluc bread recipe is in the glucomann sticky at the top of the recipe section post #274. There are tons of tweaks in the thread too. I'm having good luck with glucomann flour - stable bgs, good satiety, and no stomach upset or gas from the fiber. Plus I like having something "bready". Just have to learn to cook with it. I've had a lot of flops LOL!

B: 2 eggs scrambled in 2 TBSP refined coconut oil, coffee with cream and splenda/stevia blend. I have this just about every morning.

No lunch today and plan cheeseburgers for supper. I'll have 1 three ounce burger with cheese, mayo, and tea.

Snacks - hard boiled egg or bologna and cheese roll up.
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Old 07-15-2012, 01:40 PM   #21
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New to Dr K and not doing it strictly, but adding it to JUDDD while keeping my percentages. I hope it's ok if I join.

7/15 UD
B: coconut oil 1T, Chia Ricotta Breakfast
S: Strawberry Philadelphia Cream Cheese, Turmeric Almond Gluc Jello
L: cabbage 2C, Chuck Roast 1 oz, coconut oil 2T
S: Almond Butter Bread Cereal DrK
D: butter 1tsp, weisswurst, cabbage, coconut oil 1T, Spinach Creamed DrK 1/2 can
S: SF Mango Lassi

7.9% 77.83 Total Carb Grams
10.8% 55.48 Total Protein
78.0% 177.7 Total Fat

2050.83 Total Calories
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Old 07-30-2012, 10:28 AM   #22
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Someone in the Main Forum asked to see some LC: HF: MP meals, so I thought I'd add a few to this thread:

Typical meals for me:


One slice beef bacon (P:3, F:3, C:0), 3 egg yolks (P:9, F:9, C:3), braised in beef broth, with added fat (beef or butter, or sometimes hwc), with chives or green onions. (1 T. herbs = 1g/CHO) Total: P: 12-18 depending on how much added broth, F: enough added fat for 20-25g, C: 4

One ounce beef bacon, 1.5 ounces chicken or beef liver, braised with green onions or chives, and white pepper: P:15, F:8, C: ca. 3.5.
1/2 cup yoghurt made from hwc, P:4, F:40, C:4. Total: P: 19, F: 48, C: 7.5

2 ounces ground beef (P: 12, F: 12, C:0) and up to 1/2 cup hwc yoghurt (P:4, F:40, C: 4). Total: P: 16, F: 52, C: 4.


I make sure each meal has the following ratios, give or take a bit:
.8 - 1.2 PRO, 1.5 - 3 FAT, and I keep VLC, so ca. .3 CHO.

In percentages the PFC are: 15-20%PRO, 75-85%FAT, and 5% or lower CHO.

My "1" for the PRO is 70 (+ or - 10%) and am currently keeping ca. 60gPRO, which is close to the .8, which Dr. K recommends after one is adapted to the food plan. These days: P at mostly 60g: F at ca. 110 - 150g , and C at usually 20g. (I don't fret if I have go a bit high on the PRO or FAT. I just eat less the next day or two.) (For the calorie counters: P + C = 80. 80 x 4 = 320 Kcals. 110 FAT grams x 9 = 990 Kcals.)

My carbs are lower than Dr. K's recommendations, but I do best at VLC. I keep his ratios and recommendations for fats, offal, egg yolks, etc, and avoid "industrial" foods, except for the beef bacon.


Hope to see some more Dr. K meals in this thread.

Last edited by Auntie Em; 07-30-2012 at 10:31 AM..
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Old 10-14-2012, 07:01 AM   #23
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Hi Guys,

I think this plan is an interesting take on low carb, but just wondering how you get your carbs up to the % Dr K's plan recommends without eating bread etc.?
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