now how do you get all your vitamins in one meal is it possible I really want to show you what makes up these meals and why they're nutritionally dense before I show you the actual meals all these foods are animal based all these are plant-based for the most part okay let's start with protein if we look at plant-based proteins they're low quality proteins it's very difficult to get a complete protein when you're just going with plants it's very easy to get complete proteins if you go with animal products especially animals that eat grass those animals
also can be fed grains but the grain-fed animals are not as healthy and all I want to point out is there's a difference between grass-fed and grain-fed animal products okay so for example pork poultry and eggs are all grain based you can't just raise a chicken just on grass they don't survive or even a a pig so if you were to ask me out of all the proteins what would be the healthiest the most nutritionally dense I would say beef or lamb or even goat and it's fascinating to me how they classified red meat they
kind of threw it in the bucket of processed meat and they said oh yeah that's not healthy that's junk food causes cancer when it it doesn't at all in fact it's just the opposite it's the healthiest thing that you can consume and personally when I was very very sick and I started to turn things around it started with eating buffalo burger for breakfast that was the thing that just gave gave my body what it needed and boy did I feel better and this is why the carnivore diet is very very successful for so many people
with gut inflammation autoimmune diseases and other sensitivities to plants so some of these nutrients you can get them from either side plant or animal okay what about vitamin K1 well you can't really get it from animal products okay it is mainly from dark leafy green vegetables and just by looking at this nutritional profile it'll kind of tell you what you should be eating more of vitamin K1 helps stop bleeding it helps you clot and then we have vitamin A now a lot of times you'll hear oh yeah carrots are really high in vitamin A which
by the way is not the active form and the conversion is not very high so retino vitamin A is difficult to get from plant Source but you can easily get it in a little liver fish codiva oil egg yolks then we get iron well there's two types of iron there's uh one type that's not very absorbable and use Able by the body that's called non heem okay and then you have the he base iron which is in liver red meat other meats so if someone is anemic they should not be getting their iron from spinach
uh things like that they need to get it from like liver or red meat all right then we get the B vitamins you can get a great source of all the B vitamins from red meat fish eggs cheese liver you can also get B vit vitamins from grains the problem with grains is that when you're eating whole grains whole grains have phytic acid which actually block trace minerals plus it has gluten the only protein that our bodies can't digest and that can really hurt our guts however sunflower seeds have some B vitamins and so does
nutritional yeast but nutritional yeast does not have B12 unless it's added okay what about collagen now collagen is a type of protein that makes up onethird of all of our proteins and if you think you're just going to eat a steak and get enough collagen it has a small amount of collagen believe it or not but if you have short ribs where you have more collagen to that or the skin on fish or bone broth or organ Meats then you can get collagen as someone gets older it's very important to have enough collagen too as
we age it kind of breaks down more and there is no collagen in Plants okay what about D3 well some people will say oh you should get your vitamin D3 from mushrooms right one third the potency you would have to consume 5.6 pounds of mushrooms every single day to just get 10,000 international units of vitamin D3 and by the way if you had any thought that 10,000 I of vitamin D3 is toxic that's like basically getting 20 minutes of sun okay it's non-toxic you can also do cive oil you'll get some but not close to
what I recommend as a maintenance which is 10,000 use sardines have some vitamin D3 okay what about iodine well shellfish tons of iodine Cod Dairy eggs have some iodine but also seelp or even sea salt also has iodine and then we get selenium which is also important for the immune system shellfish organ Meats red meat or Brazil nuts so you're starting to probably see a pattern okay then we have zinc so you can see iodine selenium and zinc are trace minerals mainly from the sea beef has a good amount of zinc so do organ Meats
but guess what you can go to pumpkin seeds and get your zinc from seed all right now what about the Omega-3s well fatty fish but also you can get it from algae but actually you're not getting this active form you're getting the precursor which is called ala but there is a way to get it from algae the other point I want to bring up about this these Omega fatty acids so many people are high in the omega-6 it competes with omega-3 we need need a lot of Omega-3 then we have magnesium a very important you
can get it from fish but Dairy but it's a little on the low side but pumpkin seeds are really good source of magnesium and zinc but also greens because magnesium is at the heart of the chlorophyll so you can get it from any type of vegetable and even chocolate then we get to potassium we do get a little bit in fish and red meat but you can get avocados and greens and so these two minerals magnesium and potassium which are really important are are heavier over here than over here then we have vitamin E you
do get some vitamin E from fish Dairy and eggs but it's going to be higher in sunflower seeds in Greens it's also in nuts as well most nuts are roasted so you're just going to destroy because vitamin E is heat sensitive phytonutrients phytonutrients are all the hundreds of thousands of chemicals in our food supply that help protect us and create all these therapeutic amazing effects onions garlic herbs things like that but it's also in grass-fed meat okay I had my cattle butchered and we tested and it was loaded with phytonutrients okay then we get vitamin
C you can get some vitamin C in organ Meats but the problem is when you cook it it really goes way way way way down so like in Raw Liver you might get a 100 milligrams but when you cook it it ends up with like two or 3 Mig you'd be much better off if you had it from berries or especially sauerkraut sauerkraut has the most vit C it's like 700 Mig per cup but it has to be raw so get it in the refrigerator section or make it yourself or any green vegetable has some
vitamin C in it a good amount usually now let's go to examples of meals that give you a nice combination of certain things to get a good amount of nutrition okay so we have some examples of meals and you know I think it is impossible to get all of your nutrients from one meal some days you can have more some days you can have less it doesn't have to be a certain amount every single day but I want you just to get the overall concept of what you should be eating or including in your meals
let's start with the steak and eggs and salad okay that would be one meal that You' get a good supply of protein and also the minerals and phytonutrients right here burger cheese sauerkraut you get your vitamin C right here you get fiber for the gut you also get vitamin K2 but you're getting vitamin K2 right here high quality protein I do this a lot then we got the liver and onions and cauliflower okay good combination you get cruciferous right here you pretty much get almost every nutrient from liver and some great things from onions as
well eggs and avocado is a good combination and we have sardines tomato tuna salad so you have tuna on greens I like to throw nutritional yeast down there it gives a nice little nutty flavor and there's a lot of B vitamins and trace minerals in nutritional ye salmon carrots brussel sprouts it's a good one shellfish mashed cauliflower short ribs can give you the collagen and then cheese and tomato that's a good combination I'm doing a lot of pork rinds there's different flavors and things like that I make sure I get the one without the MSG
and all that pork rinds give you collagen of course get the your vitamin D from the Sun if you can and then for a dessert berries Greek yogurt right you get your vitamin C chocolate and kefir if you do chocolate chocolate try to add some Dairy because chocolate does have some oxalates and the calcium and the dairy combine with the oxalates and actually kind of neutralize them themselves chocolate and kefir chocolate sunflower and pumpkin seeds right with cheese right I'm not saying all mixed together but you could do this as a little you know dessert
but I already mentioned the benefits of sunflower seeds and pumpkin seeds right pumpkin seeds have a lot of magnesium and zinc so I hope this kind of gave you some idea on some nutrient-dense foods but I'm really curious if you have even more ideas on this please comment down below and I will see you in the next video
