Meal plans

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Ray Peat meal plans

Recommended days are built from linked ReciPeats recipes with clearer Peat-style structure (dairy, fruit sugar, gelatin/broth, organs some days, daily carrot salad). Includes low appetite and sick day (liquid lean) cards for hard days.

Where these ideas come from: full structured days from Andrew and Sarah Murray (Contra Diet) are under More days (days 1–5 with their stated kcal). Danny Roddy’s published day-of-eating style is the Danny Roddy day. Light/sick days follow common Peat-community practice (juice, sugared milk, salted broth, gelatin) rather than one official “Peat sick protocol.” Nobody publishes a single canonical medical menu; these are practical templates from that ecosystem.

More days keeps the previous set until you decide what to drop. Fun days like Patriot stay there on purpose.

Calories: for linked recipes we show one serving × optional portions, plus carrot salad. Freeform text slots are not estimated unless a slot has an explicit kcal. Contra days use the stated total from the source. Numbers are rough, not medical advice.

Add day to list merges linked recipe ingredients into your shopping list (custom lines are copy-only).

For zero-cook ideas, see No effort go-tos. New? Start here.

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