Nutrition Reference Guide

Macronutrient ratios, food choices, and meal planning tips to optimize protein, fat, and carbohydrate intake for personalized nutrition and metabolic needs.

Macronutrient Guideline

These guidelines are meant to provide a starting point. Once you understand what works for you and the foods you feel optimum on, there is no need to count calories or think about ratios.

Proteins

Are required for growth and maintenance of tissues, produce antibodies that fight infection and illness, carry oxygen throughout the body, and maintain healthy muscles, organs, and bones.

Average Daily Intake: 20-30% of total caloric intake (1 gram = approx. 4 calories) OR 0.7 to 1 gram per pound of lean body mass.

Fats

Provide the body with energy, cushions and protects vital organs, are structural components of cell membranes, allows vitamins A, D, E and K to be absorbed, aid in hormone production and regulation and maintains cholesterol and blood pressure levels.

Average Daily Intake: 20-35% of total caloric intake (1 gram = approx. 9 calories) OR 20-30 grams per meal. Consume with protein & carbs to increase satiety and vitamin/mineral absorption.

Carbohydrates

The body's main sources of energy for function and physical activity. Essential for cellular function, particularly in the brain, muscles and nervous system.

Average Daily Intake: 35-60% of total caloric intake (1 gram = approx. 4 calories) OR whatever is leftover from ideal fat and protein intake.

Example: 30% Fat, 25% Protein, 45% Carbs - Adjust based on how you feel. Energy, satiety, goals and body composition will change throughout your life so don't be afraid to make adjustments.

The key to adapting these guidelines is to find what best suits your individual needs based on your lifestyle, activity level, and metabolic health. By experimenting with different meal frequencies, timings, and macronutrient ratios, you can gain valuable insights into the diet composition and routine that works best for you.

While experimenting, here are some important points to consider:

If calculating calories, roughly a gram of fat = 9 calories | a gram of protein = 4 calories | a gram of carb = 4 calories
Consume at least 25-30 grams of protein per mixed meal, focused on high quality animal sources
Aim for a 1:1 to 2:1 carbohydrate to protein ratio in mixed meals
Include 20-30 grams of fat in mixed meals to aid digestion
Snacks can be what you want to obtain for macronutrient ratios, like increasing protein
Try 3 larger meals around 4-5 hours apart, with 1-2 smaller snacks

Possible Implementation

Here's an idea of how to get started using nutritious whole foods that you prepare.

Select 20-25 foods from the list below that you either enjoy or want to try. Begin with your preferred protein sources and foods that have made you feel energized in the past. Refer to the Grocery List & Meal Plan Templates.
Research recipes online that feature your chosen protein sources. Focus on dishes that can be stored well in the refrigerator or freezer.
Prepare foods in bulk to reduce daily cooking requirements. Don't worry if the recipes fail, this is part of the process.
Observe your digestive response after meals, noting any gas, bloating, or energy changes. Try to identify specific foods that might cause discomfort. Watch for other reactions like constipation or skin changes over several days.
Continue to refine your approach by adjusting recipes, meal timing, and macronutrient ratios. Focus on nutrient dense foods that consistently provide you with the most energy.

Food & Drink to Consume, Limit or Avoid

This list prioritizes foods and beverages that are easiest to digest, most nutrient dense, and least toxic. There will be factors that are unique to each individual. Remember to adjust slowly and experiment to understand which foods are best for you.

Consume

Limit

Avoid

Oil & Fats

Pork and poultry fat | palm oil | nut oils (walnut, almond, hazelnut etc.)

Industrial animal fat | margarine | vegetable shortening | fish oil | seed oils (safflower, sunflower, canola, soy, cottonseed, grapeseed, sesame, corn, flaxseed, ricebran, peanut, etc.)

Protein

Pastured pork & poultry | factory farmed eggs | whey protein isolate | sprouted legumes

Industrial meats | farmed seafood | rice, pea, soy, wheat, hemp and bean protein | meat substitutes

Fruit

Fruit leathers | jams | jellies | canned fruit | unripe fruit

Vegetables

Raw leafy greens and cruciferous vegetables | canned vegetables

Starch

All unsprouted, unfermented, non-gmo, non organic grains (corn, wheat, etc.) | all packaged starches: pastas, cereals, potato chips, crackers, cookies, cakes, etc.

Dairy

Cheese

Grain-fed dairy | low-fat or fat free dairy | any dairy with carrageenan | powdered, evaporated or condensed milk | fake butter

Nuts, Seeds, Legumes

Coconut | macadamia

Soaked or sprouted cashew, chestnut, hazelnut, almond, pecan etc. | peas

Beverages

Water (filtered, carbonated, mineral) | coffee & tea | coconut milk | coconut water | fruit juice (except apple & pear)

All other alcohol | soda | soy, nut and oat milks | diet, energy and sports drinks | off the shelf packaged juice

Sweeteners & Sugars

Raw honey | maple syrup | allulose | monk fruit

Herbs, Spices and Flavorings

By using this Site, you acknowledge that you have read, understood, and agree to be bound by these Terms of Use and Medical Disclaimer.

PreviousFood Additives to Avoid NextSimplify Meal Preparation

Last updated 14 days ago