This is a north star document. I’m not perfect and I deviate from this regularly.

Overview

• Concentrate on higher-volume, lower-calorie foods
• Treat hunger as a symptom rather than trying to attack it with willpower. Try to eat in a way where I’m never hungry
• Consume minimal amounts of zero-value foods, which are low in protein and high in sugar or fat, ie:
• Ice-cream, cake, sweets
• Minimise foods that are really carb-rich:
• Bread, pasta, pizza
• Be careful with dangerous foods (easy to have lots of calories):
• Cheese, oil, mayonnaise, most sauces
• Eat nice foods 2+ times per week with friends, don’t be anal retentive when socialising

Eat variations of these meals at home

Oats

With things like: Skyr, Oats, Flaxseed, Seeds, Nuts, Fruits

Soup

Mostly vegetable soups (Pumpkin, cauliflower, etc)

With things like: cottage cheese, spicy sauce, seeds, croutons, extra vegetables

Protein smoothies

With things like: creatine, fruit, vegetables, nuts

Salad (vegetables & nuts)

With a big variety of vegetables, and things like: feta, nuts, hummus, egg, lentils, vinegar, olive oil

Grain bowl or stir-fry

With lots of vegetables and meat or seafood

Treats

Red wine

Chocolate

Caviar

Mussels

Oysters

Try to include

• Legumes
• Hummus
• Seaweed or iodised salt
• Fermented foods
• Mushrooms, garlic, turmeric
• Marine omega-3s or algae
• Tofu/tempeh
• Eggs
• Seafood (Tuna, Salmon, Lobster, Prawns, Oyster, Mussels, Sardines, Octopus, Crab)
• Dark leafy greens
• Variety of herbs & spices
• Beetroot