Here's a complete breakdown of the nutritional content of your single meal consisting of:
1/8 lb (2 oz or ~57g) beef liver
1 can sardines in water (~3.75 oz or 92g)
3 whole eggs (large)
800 mg magnesium (supplement)
2000 mg vitamin C (supplement)
Water + Apple Cider Vinegar (minimal calories, trace nutrients)
🍽️ Macronutrients (Approximate Totals)
Nutrient Amount
Calories ~600–650 kcal
Protein ~50–55 g
Fat ~35–40 g
Carbs ~1–2 g
🧬 Micronutrients Summary
Below is a combined total of major vitamins and minerals from the whole meal:
🧠 Vitamins
Vitamin Amount (approx.) % DV
Vitamin A ~13,000–15,000 IU (mostly from liver) 400–500%+
Vitamin D ~500–700 IU (eggs + sardines) 60–90%
Vitamin E ~2–3 mg 10–15%
Vitamin K2 (MK-4) ~30–40 mcg (from eggs, liver) Unknown DV
Vitamin C 2,000 mg (from supplement) 2222%
Vitamin B1 (Thiamine) ~0.3–0.4 mg ~25–30%
Vitamin B2 (Riboflavin) ~2–3 mg (mostly from liver) ~150–200%+
Vitamin B3 (Niacin) ~12–15 mg ~75–90%
Vitamin B5 (Pantothenic) ~4–5 mg ~80–100%
Vitamin B6 ~0.8–1 mg ~50–60%
Vitamin B7 (Biotin) ~30–35 mcg (liver + egg yolk) ~100%
Vitamin B9 (Folate) ~300–400 mcg ~75–100%
Vitamin B12 ~30–50 mcg (mostly from liver/sardines) 1250%+
Choline ~400–450 mg (eggs + liver) ~75–85%
🦴 Minerals
Mineral Amount (approx.) % DV
Magnesium 800 mg (from supplement) 190%+
Calcium ~350 mg (sardines w/ bones) ~30–35%
Iron (heme) ~6–9 mg (mostly from liver) 35–50%
Zinc ~5–6 mg (liver, eggs, sardines) 45–55%
Copper ~5 mg (mostly from liver) 550%+
Selenium ~90–100 mcg ~130–150%
Iodine Trace (unless iodized salt is used) Variable
Phosphorus ~500–600 mg ~70–80%
Potassium ~600–800 mg ~15–20%
Sodium ~200–300 mg (varies) ~10–15%
⚖️ Other Notables
Omega-3 (EPA + DHA): ~1–1.5g (from sardines)
Cholesterol: ~700–800 mg (eggs + liver) (not dangerous for most people)
Retinol (preformed vitamin A): high dose from liver – monitor for chronic intake
🌿 Additions from ACV & Water
Apple Cider Vinegar (1–2 tbsp): ~1–3 kcal, trace potassium, acetic acid (may help insulin sensitivity)
Water: hydration, no nutrients
💡 Notes
This is a nutrient-dense and very low-carb ketogenic meal, ideal for someone on a carnivore or performance-focused protocol.
Liver should be cycled (e.g., 2–3x/week) due to high preformed vitamin A and copper.
Vitamin C + Magnesium supplementation boosts antioxidant defense and nerve/muscle function, compensating for common carnivore deficits.
Replace rice with potatoes
Excellent switch. Replacing 2 servings of white rice with 5 small white potatoes and 1 small sweet potato adds more fiber, potassium, and slower-digesting carbs, while keeping your ancestral, whole-food theme.
🔁 UPDATED COMPLETE NUTRITION PROFILE
Meal Includes:
1/8 lb beef liver
1 can sardines
3 whole eggs
1/4 lb Angus beef patty, cooked in olive oil
5 small white potatoes (~400–500g total cooked)
1 small sweet potato (~130g cooked)
800 mg magnesium supplement
2000 mg vitamin C
15 drops 40,000 Volts Electrolyte Concentrate
Water + Apple Cider Vinegar (ACV)
⚙️ MACRONUTRIENTS (Updated)
Nutrient Amount (Est.)
Calories ~1250–1350 kcal
Protein ~80–85 g
Fat ~55–60 g
Carbs ~70–80 g (starchy carbs + fiber)
> ✅ Lower glycemic index than white rice
✅ More fiber (~8–10 g total)
✅ More potassium & vitamin C from potatoes
🧠 VITAMINS
Vitamin Approx. Total % DV
Vitamin A (retinol) ~13,000 IU 400–500%
Vitamin A (beta-carotene) From sweet potato Adds ~100–150% DV
Vitamin D ~500–700 IU 60–90%
Vitamin E ~5–6 mg ~30–40%
Vitamin C 2200–2300 mg 2500%+
Vitamin K2 ~30–40 mcg –
B Vitamins Very high ~100–1000%
Folate (B9) ~400–450 mcg 100%+
Choline ~500 mg 90%
> 🎯 Potatoes also supply niacin, vitamin B6, and small amounts of vitamin C, further reinforcing your profile.
🧲 MINERALS (Including Drops)
Mineral Approx. Total % DV
Magnesium ~900 mg 210%+
Potassium ~1600–1800 mg ~35–40%
Sodium ~350–450 mg ~15%
Chloride ~210 mg ~10%
Calcium ~350 mg ~30%
Phosphorus ~700 mg ~90%
Iron (heme) ~8–10 mg ~60%
Zinc ~7–8 mg ~65–75%
Copper ~5 mg 550%+
Selenium ~100 mcg 130%
> 🥔 White potatoes are particularly rich in potassium, more than bananas per gram.
🍠 Sweet potatoes bring in beta-carotene and a better glycemic profile than rice.
🔬 FUNCTIONAL COMPOUNDS
Compound Amount (Est.) Effect
EPA + DHA ~1.2 g (sardines) Anti-inflammatory, brain/cell health
Beta-carotene ~10,000–15,000 IU Precursor to Vitamin A (from sweet potato)
Monounsaturated Fat ~10–12 g Cardiovascular benefit (olive oil)
Acetic Acid ACV Aids glucose control & digestion
Cholesterol ~900–1000 mg Hormone & membrane synthesis
✅ FINAL PROFILE: “WARRIOR’S REBUILD MEAL”
🧠 Dense in brain-critical nutrients (choline, B12, omega-3, retinol)
💪 Anabolic support: Creatine, cholesterol, B6, zinc
⚡ Electrolyte-charged with 40,000 Volts + ACV synergy
🩸 Metabolic + glycemic balance: low GI carbs, healthy fat
🌱 Root-fed carb switch adds natural minerals & fiber
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