Kitchen

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Kitchen

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Recommended Peat-style days

Classic Peat day

Dairy · liver · soup · fruit sugar · carrot salad

Staples only. Linked recipes use one serving each unless marked. Totals are estimates, not a prescription.

~1817 kcal estimated (6/6 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastRay Peat's Breakfast~774 kcal

LunchSauteed liver~211 kcal

SnackGreek yogurt with honey~217 kcal

DinnerReal Chicken Soup~301 kcal

Bedtime snackDanny Roddy Bedtime Snack~257 kcal

Dairy and fruit day

High dairy · juice · eggs · light cooking

Easy energy from milk, fruit sugar, and eggs. Broth at dinner for gelatin.

~1806 kcal estimated (7/7 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastStrawberry Milkshake Breakfast~644 kcal

Mid-morningRay Peat Inspired Cafe Con Leche~293 kcal (0.5×)

LunchPerfect boiled eggs every time~295 kcal

SnackFruit salad~289 kcal (0.5×)

DinnerGelatin Broth~11 kcal (2×)

Bedtime snackGreek yogurt with honey~217 kcal

Shellfish and broth day

Oysters · shrimp · gelatin broth · dairy snack

Mineral-heavy seafood with broth. Keep carrot salad. Not a low-calorie day by design.

~1103 kcal estimated (6/6 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastUovo Sbattuto~231 kcal

LunchOysters~56 kcal

SnackShrimp cocktail~199 kcal

DinnerOyster stew~345 kcal

Bedtime snackMilkshake~215 kcal

No-cook Peat day

Open and eat · coffee · shellfish · thermobolic plate

Minimal heat. For more zero-cook ideas see No effort go-tos.

~1456 kcal estimated (6/6 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastGreek yogurt with honey~217 kcal

Mid-morningDodie's all day coffee~277 kcal

LunchOysters~56 kcal

SnackOrange jello~125 kcal

DinnerThermobolic Meal~724 kcal

Liver and gelatin day

Eggs · liver · broth · mashed potato side

Organ meat once, gelatin broth, dairy dessert. Use half a burger-batch of potatoes if the full serving is too large.

~1361 kcal estimated (7/7 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastRaw Egg Nationalist Scrambled Eggs~419 kcal

LunchLiver, bacon & onions~197 kcal (0.5×)

SnackSimple liver pate~133 kcal

DinnerBeef Foot Broth~63 kcal (2×)

SideJoel Robuchon mashed potatoes~235 kcal (0.35×)

Bedtime snackDanny Roddy Bedtime Snack~257 kcal

Ground beef and potato day

Ruminant · potato · dairy · broth

Simple main meal day. Portions cut soup and potato so the total is not one giant serving of each.

~1325 kcal estimated (6/6 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastMasa harina pancakes~263 kcal (2×)

LunchGround beef & potatoes~305 kcal (0.5×)

SnackOrangeade~206 kcal

DinnerCream of potato soup~198 kcal (0.5×)

Bedtime snackRay Peat's coconut oil ice cream~296 kcal (0.35×)

Low appetite day

Small plates · sips · soft dairy · light broth

For days food is unappealing. Prefer warm drinks, fruit sugar, and gelatin over big plates. Not medical advice. Pattern echoes common Peat-community “keep sugar and salt coming in small amounts” guidance, plus soft recipes on this site.

~720 kcal estimated (7/7 recipes)

DailyRay Peat's carrot salad~57 kcal

Upon waking8–12 oz orange juice or other sweet fruit juice, sipped~140 kcal

BreakfastMussolini's Breakfast~60 kcal

Mid-morningNature's Gatorade~51 kcal (2×)

LunchGelatin Broth~17 kcal (3×)

SnackOrange jello~125 kcal

DinnerPoor man's broth~124 kcal (2×)

EveningMilk made delicious~146 kcal

Sick day (liquid lean)

Juice · sugared milk · salted broth · gelatin · minimal solids

When you are under the weather and solid food is hard. Peat-adjacent sick-day pattern used in community notes: sweet juice, milk with sugar, warm salted broth or gelatin drinks, soft custard/jello if tolerated. Skip carrot salad force if it nauseates you (still listed as Daily on the card). Not a treatment plan.

~1093 kcal estimated (4/4 recipes)

DailyRay Peat's carrot salad~57 kcal

Upon waking16–24 oz sweet orange juice, room temp or warm, slow sips~280 kcal

Mid-morning1 cup milk with 1–2 tsp sugar or honey, pinch of salt if it helps~180 kcal

LunchGelatin Broth~23 kcal (4×)

AfternoonDodie's all day coffee~139 kcal (0.5×)

DinnerWarm salted beef or chicken broth (from carton is fine) with a spoon of gelatin if you have it; salt to taste~80 kcal

Soft food if okBaked light custard~134 kcal

BedtimeWarm milk with honey, or a few spoons of ice cream if that goes down easier~200 kcal

More days (existing set)

Foundational Peat day

Ray Peat staples · broth · liver · dairy

~1902 kcal estimated (6/6 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastRay Peat's Breakfast~774 kcal

LunchSimple creamy sautéed liver~296 kcal

SnackGreek yogurt with honey~217 kcal

DinnerReal Chicken Soup~301 kcal

Bedtime snackDanny Roddy Bedtime Snack~257 kcal

Patriot

Casein · burger · brownies · ice cream

~1916 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastCasein Pancakes~488 kcal

LunchBioenergetic burger patties~283 kcal

SnackBrownies~623 kcal

DinnerChocolate milk ice cream~465 kcal

Sweet'n'beef

Affogato · shrimp · bounty dates · anabology dinner

~2075 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastAffogato~280 kcal

LunchBrazilian shrimp stew~537 kcal

SnackBounty dates~364 kcal

DinnerAnabology Dinner~837 kcal

Easy day

No cooking · pick-and-eat · see also no-effort go-tos

Every slot is open-and-eat or stir-and-drink. More picks: /no-effort-go-tos/

~1331 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastGreek yogurt with honey~217 kcal

LunchOysters~56 kcal

SnackDodie's all day coffee~277 kcal

DinnerThermobolic Meal~724 kcal

Lazy day

4 minimal meal/snacks · no cooking

Salty hard cheese (Parmigiano, Pecorino, etc.). Grape juice or cola with dinner. Kcal below are rough estimates, not measured.

~2462 kcal estimated (1/1 recipes)

DailyRay Peat's carrot salad~57 kcal

Meal / snack 1500 ml orange juice, a little salty cheese, a cup of milk with coffee~500 kcal

Meal / snack 21 liter milk with 100 g sugar and an egg~1080 kcal

Meal / snack 3Coffee, salty cheese, dried mango or dates~225 kcal

Meal / snack 4Ground beef with cheese, Coca-Cola or grape juice~600 kcal

Liver and broth day

Organ meats · gelatin broth · high protein

~852 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastRaw Egg Nationalist Scrambled Eggs~419 kcal

LunchSauteed liver~211 kcal

SnackSimple liver pate~133 kcal

DinnerBeef Foot Broth~32 kcal

High-protein day

Casein · shrimp · cheese · dessert snack

~2209 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastCasein Pancakes~488 kcal

LunchCheeseburger Bowl~820 kcal

SnackChocolate Frozen Raspberries~307 kcal

DinnerBrazilian shrimp stew~537 kcal

Easy soup day

One-pot soups · light cooking only

~1070 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastButtermilk Masa Pancakes~135 kcal

LunchCream of potato soup~396 kcal

SnackChocolate Frozen Raspberries~307 kcal

DinnerChicken and veggie soup~175 kcal

Seafood day

Oysters · shrimp · fish soup

~795 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastUovo Sbattuto~231 kcal

LunchOysters~56 kcal

SnackShrimp cocktail~199 kcal

DinnerSeafood soup~252 kcal

Gelatin and dairy day

Broth · masa · coconut ice cream

~1260 kcal estimated (5/5 recipes)

DailyRay Peat's carrot salad~57 kcal

BreakfastMasa harina pancakes~131 kcal

LunchGelatin Broth~6 kcal

SnackRay Peat's coconut oil ice cream~846 kcal

DinnerMaster broth~220 kcal

Contra Diet day 1

Custard · chicken · carrot salad · orange jello

By Andrew and Sarah Murray (Contra Diet). Stated ~2,263 kcal · 61% carb, 19% protein, 20% fat. Freeform slots are not auto-summed from recipes.

~2263 kcal (stated; sum ~57)

DailyRay Peat's carrot salad~57 kcal

Breakfast2 cups milk with coffee and 1 tbsp maple syrup, a ripe peach, a cup of blueberries, baked custard, 8 oz orange juice

SnackA cup of milk with 1 tsp maple syrup, a cup of grapes

Lunch1/2 cup cottage cheese, 2 cups watermelon, 8 oz juice and carbonated water, a cup of milk with maple syrup

SnackA cup of milk with maple syrup, 2 apricots

DinnerA rotisserie chicken leg, sautéed mushrooms, a baked potato with butter, carrot salad, 8 oz juice and carbonated water

SnackA cup of milk with maple syrup, orange jello, a tablespoon of vanilla ice cream

Contra Diet day 2

Oatmeal · fruit salad · beef or lamb · orange jello

By Andrew and Sarah Murray (Contra Diet). Stated ~2,157 kcal · 63% carb, 18% protein, 19% fat.

~2157 kcal (stated; sum ~57)

DailyRay Peat's carrot salad~57 kcal

Breakfast2 cups milk with coffee and maple syrup, 1/2 cup oatmeal, a sweet apple, 1/2 cup cherries, 8 oz orange juice

SnackA pear, 1/4 cup cottage cheese, a cup of milk with maple syrup

LunchFruit salad (apple, berries, grapes, orange), 1/2 cup Greek yogurt, a cup of milk with maple syrup, 8 oz juice and carbonated water

SnackA plum, a cup of milk with maple syrup

Dinner3 oz ground beef or lamb, parsnips or a baked potato with butter, sautéed mushrooms, 4 oz broth, 8 oz juice and carbonated water

SnackOrange jello with vanilla ice cream, a cup of milk with maple syrup

Contra Diet day 3

Mushroom omelette · smoothie · liver and onions

By Andrew and Sarah Murray (Contra Diet). Stated ~2,196 kcal · 56% carb, 18% protein, 26% fat.

~2196 kcal (stated; sum ~57)

DailyRay Peat's carrot salad~57 kcal

Breakfast2 cups milk with coffee and maple syrup, egg and mushroom omelette with hard cheese and half and half, a cup of watermelon, 8 oz orange juice

SnackA sweet apple, a cup of milk with maple syrup

LunchMilk and fruit smoothie (watermelon, peach, blueberries, milk, honey), 8 oz juice and carbonated water

SnackAn ounce of dark chocolate, a cup of milk with maple syrup

DinnerLiver with fried onions, potato fried in butter, 4 oz broth, 1/2 cup grapes, 8 oz juice and carbonated water

SnackA cup of milk with maple syrup, orange jello, a tablespoon of vanilla ice cream

Contra Diet day 4

Cottage cheese · shellfish and carrot salad · roasted veg

By Andrew and Sarah Murray (Contra Diet). Stated ~2,197 kcal · 57% carb, 18% protein, 25% fat.

~2197 kcal (stated; sum ~57)

DailyRay Peat's carrot salad~57 kcal

Breakfast2 cups milk with coffee and maple syrup, cherries, a kiwi, 1/2 cup cottage cheese, 8 oz orange juice

SnackA pear, a cup of milk with maple syrup

Lunch3 oz shellfish, sautéed zucchini in egg batter, carrot salad, 4 oz broth, a nectarine or peach, 8 oz juice and carbonated water

Snack1/2 cup berries, a cup of milk with maple syrup

DinnerRoasted potatoes, carrots, parsnips, and mushrooms with Parmesan, a small pear, a cup of milk

SnackWarm milk with maple syrup before bed

Contra Diet day 5

French toast · custard · tortilla and cheese

By Andrew and Sarah Murray (Contra Diet). Stated ~2,037 kcal · 63% carb, 17% protein, 20% fat.

~2037 kcal (stated; sum ~57)

DailyRay Peat's carrot salad~57 kcal

Breakfast2 cups milk with coffee and maple syrup, French toast with egg, cream, sourdough, and maple syrup, 1/2 cup cherries, 8 oz orange juice

SnackA sweet apple, a cup of milk with maple syrup

LunchBaked custard, 1/2 cup cottage cheese, a pear, 8 oz juice and carbonated water, 1/2 cup milk

SnackA cup of grapes, a cup of milk with maple syrup

DinnerA corn tortilla with hard cheese, sautéed mushrooms, orange jello with ice cream, 1/2 cup milk, 8 oz juice and carbonated water

SnackWarm milk with maple syrup before bed

Danny Roddy day

OJ · eggs · sugared milk · cheese and coffee

By Danny Roddy, from his day-of-eating video. Kcal below are rough estimates, not measured.

~2132 kcal estimated (1/1 recipes)

DailyRay Peat's carrot salad~57 kcal

Upon waking20-32 oz sweet orange juice~345 kcal

Breakfast18 oz sugared milk, two soft boiled eggs (soft or runny yolks), coffee~575 kcal

LunchSome kind of meat or cheese (often canned smoked oysters, oil drained), more coffee or milk, and usually a Coke~335 kcal

SnackA few ounces of cheese, more sweet orange juice (or fruit when available), and milk~400 kcal

Bedtime snackVanilla ice cream and more sugared milk~420 kcal