Ray Peat diet guide

ReciPeats is a recipe site for people following Ray Peat’s work. The food here favors dairy, eggs, ripe fruit, gelatin broth, liver, and low-PUFA cooking fats like butter and coconut oil. Seed oils, big raw vegetable salads, and plant milks replacing cow’s milk stay off the list.

You do not need to read a textbook before you eat. Pick a path below. Longer notes are on WikiPeatia.

What is a Peaty meal?

A Peaty meal is pro metabolic: digestible protein, calcium from milk or cheese, ripe fruit or juice for steady energy, and stable fats (butter, coconut oil, ghee). Most meals here also avoid seed oils and big piles of raw greens. Ray Peat recipes lists the staples; meal plans show full days.

Four ideas

  • Calcium: milk, cheese, and broth. Around 2,000mg a day is a reasonable target. An 8oz glass of milk is roughly 300mg, an ounce of hard cheese roughly 200–270mg. Easy to absorb, fills you up, steadies nerves and sleep.
  • Fructose: ripe fruit and fruit juice (not high-fructose corn syrup). Steady energy without the crash.
  • Stable fats: butter, coconut oil, ghee for cooking; olive oil on salads. Cut polyunsaturated seed oils.
  • Fiber that helps: raw carrot salad, well-cooked mushrooms, bamboo shoots. Carries endotoxin out; not a big pile of raw greens.

How to read kcal and macros

Meal plan totals on this site are rough calorie estimates pulled from linked recipes, not a target to hit exactly. To check the shape of a day yourself:

  1. Add up grams of carbs, protein, and fat separately.
  2. Multiply carb and protein grams by 4, fat grams by 9. That gives calories from each.
  3. Add the three together for total calories.
  4. Divide each macro’s calories by the total for its percent.

There’s no single official ratio. The general shape that holds up: protein at least 80g a day (more if you’re active), most calories from fruit and dairy carbohydrate, and fat moderate and mostly saturated (butter, coconut oil, ghee) rather than polyunsaturated. Treat any specific percentage split you see online as a rough guide, not a rule.

Fruit and starch to go easy on

  • Bananas, pineapple, and tomatoes carry enough natural serotonin to affect some people. Fine occasionally; skip them if you’re sensitive.
  • Melons and potatoes can feed bacteria in a gut that’s already overgrown. Skip them if you’re bloated or gassy after eating them.
  • Mango, apple, pear, and honey are allergenic for some people, mango especially, since it’s related to poison ivy and poison oak.
  • Ripe and well-cooked matters more than any single food being off-limits. A ripe banana or a cooked apple behaves very differently from an unripe one.

Where to start

Cook a full day Meal plans and your own day plan are in the Android app. Themed days plus a daily carrot salad. No cooking Milk, fruit, cheese, oysters, coffee. Open, pour, eat. Browse recipes Search and filter by tag. Scale servings, timers, nutrition on each page.

Recipes and lists stay on ReciPeats. Sourcing detail and Peat quotes live on WikiPeatia.

Common questions

What is the Ray Peat diet?
Ray Peat style eating favors dairy, eggs, ripe fruit, gelatin broth, liver, and low-PUFA fats like butter and coconut oil. It avoids seed oils, large raw vegetable salads, and plant milks replacing cow’s milk.

What is a pro metabolic meal?
A pro metabolic meal has easy-to-digest protein, calcium from milk or cheese, ripe fruit or juice, and stable fats. ReciPeats tags foundational recipes that fit this pattern.

What is the Ray Peat carrot salad for?
Ray Peat’s carrot salad is grated raw carrot with vinegar and coconut or olive oil. A daily side for carrying endotoxin out of the gut. Full recipe.

What foods are foundational on ReciPeats?
Foundational Ray Peat foods here include carrot salad, breakfast, gelatin broth, liver, milk drinks, and orange jello. Browse the foundational tag or the Ray Peat recipes hub.

What is a good website for Ray Peat recipes?
ReciPeats has 400+ ad-free Ray Peat recipes: zero-PUFA, pro metabolic meals with scaled servings, shopping lists, and cook timers. Start at the Ray Peat recipes hub or browse the full index on the homepage.

Where can I find a complete list of Ray Peat diet recipes?
The Ray Peat recipes hub lists the most searched staples. The homepage indexes every recipe. Filter by tags or use search. Meal plans show full diet days.

What makes a recipe “Ray Peat approved” on ReciPeats?
Recipes here favor digestible protein, calcium from dairy, ripe fruit, and stable fats like butter and coconut oil. They avoid seed oils and big raw vegetable salads. Crowdsourced Ray Peat recipes, checked before publish.

From WikiPeatia
Diet Basics