3 meals per day
1)starch(usually oats or millet): 200 gr dry weight cooked in 4 cups ROS water(only available kind) with 2 tsps himalayan salt; 10 gr. ground nori/kelp+ 2tbsp beet powder+ 3 cups cooked spinach on the side; 1 tbsp ghee
2)animal protein: 4 cooked eggs; 90 gr. cheddar cheese or 1 can of sardines or 4 oz. meat(dark meat chicken w/ skin on it); +1/2-1 lbs cooked carrots or cabbage+ghee(1 tbsp)
3)repeat 1) with variations of vegetables and starch, etc.