Sample Meal Plan: Diet for Minerals

Part of the series,
Diet for Minerals

by Jon Sasmor RCPC (Mineral Guide, MinBalance LLC)
Updated April 2, 2022

Sample Meal Plan

Here are 7 days of example meals on the Diet for Minerals.

These example meals are meant to show you how the diet works, in various combinations. Please feel free to follow this plan for a week. However, also feel free to choose the day or two that seems to work best for you, and eat that way frequently.

Calories are not meant to be restricted. If you need to eat more or less, please scale up or down all the quantities.

Fast oxidizers and those with a low potassium level may need to use the higher end of the range for animal fats and eat less Okinawa variety purple sweet potato (perhaps with only one meal per day).

Slow oxidizers may need the lower end of the range for animal fats and may do better eating a few bites of Okinawa variety purple sweet potato with two or three meals per day.

Day Meals
1 Breakfast:
  • a cup of lamb broth, including the fat
  • 4-5 oz lamb cooked 2-3 hours in the soup, including all soft parts, tendons, muscle, marrow, fat
  • 2-3 cups pressure-cooked mixed vegetables
  • sauerkraut
Lunch:
  • 3-5 soft-boiled egg yolks
  • 2-3 cups pressure-cooked mixed veggies with 1-2 Tbsp melted butter
  • Okinawa variety purple sweet potato
  • sauerkraut
Snack (optional):
  • a spoonful of almond butter with sea salt
Dinner:
  • a spoonful of tahini
  • 2 cups pressure-cooked mixed veggies
2 Breakfast:
  • a cup of lamb broth, including the fat
  • 4 soft-boiled egg yolks
  • 2-3 cups pressure-cooked mixed vegetables with 2 Tbsp melted beef tallow
  • sauerkraut
Lunch:
  • 4-5 oz pressure-cooked dark meat chicken
  • 2-3 cups pressure-cooked mixed veggies with 1-2 Tbsp melted ghee
  • Okinawa variety purple sweet potato
  • sauerkraut
Snack (optional):
  • 1 soft-boiled egg yolk
  • 1 cup leftover veggies
Dinner:
  • a spoonful of almond butter
  • 2 cups pressure-cooked mixed veggies
  • Okinawa variety purple sweet potato
  • sauerkraut
3 Breakfast:
  • 4-5 oz pressure-cooked lamb with extra bits of lamb suet
  • 2-3 cups pressure-cooked mixed vegetables
  • sauerkraut
Lunch:
  • 3 jumbo soft-boiled egg yolks
  • 2-3 cups pressure-cooked mixed veggies with 1-2 Tbsp melted butter
Snack (optional):
  • 2 cups leftover veggies
  • Okinawa variety purple sweet potato
Dinner:
  • a can of sardines
  • a few spoons of homemade sauerkraut
4 Breakfast:
  • a cup of chicken broth
  • 4-5 oz chicken cooked 1.5-2 hours in the soup, including all soft parts, tendons, muscle, marrow, feet, etc
  • 2-3 cups pressure-cooked mixed vegetables with 1-2 Tbsp melted duck fat
  • Okinawa variety purple sweet potato
Lunch:
  • 1 oz leftover lamb
  • 5 medium soft-boiled egg yolks
  • sauerkraut
Snack (optional):
  • 4 oz homemade kefir
Dinner:
  • 2-3 cups pressure-cooked mixed veggies with 1-2 Tbsp melted red palm oil and 1 Tbsp melted beef tallow
  • Okinawa variety purple sweet potato
  • sauerkraut
5 Breakfast:
  • 5 medium soft-boiled egg yolks
  • 2-3 cups pressure-cooked mixed vegetables with 2 Tbsp melted lamb tallow
Lunch:
  • 4 oz grass-fed beef liver, cooked gently by braising
  • 2-3 cups pressure-cooked mixed veggies with 1-2 Tbsp melted beef tallow
Snack (optional):
  • 4 oz goat milk yogurt
Dinner:
  • a spoonful of almond butter
  • 2 cups pressure-cooked mixed veggies
  • Okinawa variety purple sweet potato
6 Breakfast:
  • a cup of chicken broth, with 1 Tbsp melted ghee added
  • 4 medium soft-boiled egg yolks
  • 2-3 cups pressure-cooked mixed vegetables, with 2 Tbsp melted beef tallow
Lunch:
  • 2-3 cups pressure-cooked mixed veggies with 1-2 Tbsp melted red palm oil
  • Okinawa variety purple sweet potato
  • sauerkraut
Snack (optional):
  • a spoonful of tahini with sea salt
  • 1 cup leftover veggies
Dinner:
  • 4-5 oz pressure-cooked dark meat chicken with giblets
  • 2 cups pressure-cooked mixed veggies
  • Okinawa variety purple sweet potato
7 Breakfast:
  • 4-5 oz pressure cooked lamb with extra chunks of lamb suet
  • 2-3 cups pressure-cooked mixed vegetables
Lunch:
  • a few bites of leftover chicken
  • 3-5 soft-boiled egg yolks
  • sauerkraut
Snack (optional):
  • 1-2 cups pressure-cooked mixed veggies with 1-2 Tbsp melted butter
  • Okinawa variety purple sweet potato
  • sauerkraut
Dinner:
  • 2 cups pressure-cooked mixed veggies with 1-2 Tbsp melted red palm oil and 1-2 Tbsp melted beef tallow