Species-Appropriate Weekly Meal Plan

 Species-Appropriate Weekly Meal Plan For a 59-year-old female, 167 cm, 71 kg, with moderate activity

Target Daily Intake: Calories: ~1,600–1,700 kcal
Protein: 100–120 g
Fat: ~70–80 g
Carbohydrates: ~80–100 g
Fiber: 30–40 g

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Day 1: Hunter-Gatherer Light

• Breakfast:

  • 2 boiled eggs (140 kcal, 12g protein, 10g fat)

  • 100g mixed berries (50 kcal, 1g protein, 12g carbs, 4g fiber)

  • 75g sautéed spinach in 1 tsp olive oil (90 kcal, 2g protein, 9g fat)

• Lunch:

  • 150g grilled trout (280 kcal, 30g protein, 17g fat)

  • 150g roasted sweet potato (130 kcal, 2g protein, 30g carbs, 4g fiber)

  • Salad: 50g mixed greens + 1 tbsp vinaigrette (60 kcal, 0.5g protein, 5g fat)

• Snack:

  • 1 tbsp almond butter (100 kcal, 2g protein, 9g fat)

  • 1 dried fig (25 kcal, 6g carbs, 1g fiber)

• Dinner:

  • 100g lamb liver or lean beef (200 kcal, 24g protein, 10g fat)

  • 100g sautéed mushrooms and cabbage (80 kcal, 3g protein, 5g carbs, 3g fiber)

• Drinks: Water with lemon & mint

Day 2: Forest & Field

• Breakfast:

  • 150g full-fat Greek yogurt (or 100g kefir or skyr) (140 kcal, 10g protein, 7g fat, 6g carbs)

  • 1 tbsp flaxseeds + 1 tsp psyllium (60 kcal, 2g protein, 4g fiber)

  • 75g raspberries (30 kcal, 1g protein, 7g carbs, 4g fiber)

• Lunch:

  • 100g sardines in olive oil (190 kcal, 23g protein, 10g fat)

  • 75g mixed greens + 50g fermented veg + 10g pumpkin seeds (120 kcal, 5g protein, 9g fat, 4g fiber)

• Snack:

  • 1 boiled egg (70 kcal, 6g protein, 5g fat)

  • 15g walnuts (100 kcal, 1.5g protein, 10g fat)

• Dinner:

  • 150g roasted chicken thighs (280 kcal, 25g protein, 18g fat)

  • 150g turnips and carrots, roasted (100 kcal, 2g protein, 20g carbs, 5g fiber)

Day 3: Roots & Bones

• Breakfast:

  • 250ml bone broth (30 kcal, 5g protein)

  • 1 poached egg + 50g spinach (90 kcal, 7g protein, 6g fat)

• Lunch:

  • 150g ground beef patties (280 kcal, 28g protein, 18g fat)

  • 100g beet salad with vinegar and olive oil (120 kcal, 3g protein, 10g carbs)

  • 100g steamed broccoli (35 kcal, 3g protein, 3g fiber)

• Snack:

  • 100g cucumber sticks + 1 tbsp tahini (90 kcal, 2g protein, 8g fat)

• Dinner:

  • 150g baked cod (160 kcal, 32g protein, 2g fat)

  • 150g mashed cauliflower with herbs (80 kcal, 3g protein, 8g carbs, 3g fiber)

  • 1 tbsp olive tapenade (45 kcal, 1g protein, 4g fat)

Day 4: River & Greens

• Breakfast:

  • 2 scrambled eggs with herbs (150 kcal, 12g protein, 10g fat)

  • 75g sautéed kale or nettles (70 kcal, 3g protein, 5g fiber)

• Lunch:

  • 150g grilled mackerel (270 kcal, 23g protein, 20g fat)

  • 150g wild greens + 100g roasted parsnip (140 kcal, 2g protein, 20g carbs, 4g fiber)

• Snack:

  • 150ml kefir or plant-based yogurt (80 kcal, 4g protein) + 1 dried fig (25 kcal)

• Dinner:

  • 100g chicken liver (160 kcal, 22g protein, 8g fat)

  • 100g sautéed onions + spinach + 50g carrots (100 kcal, 3g protein, 10g carbs)

Day 5: Berry & Beast

• Breakfast:

  • 150g Greek yogurt (or 100g kefir) (140 kcal, 10g protein, 7g fat)

  • 1 tbsp chia + 75g blueberries (90 kcal, 3g protein, 6g fat, 6g fiber)

• Lunch:

  • 200g venison or lean beef stew (300 kcal, 30g protein, 15g fat)

  • 150g root veg (e.g. celery root, turnip) (100 kcal, 3g fiber)

• Snack:

  • 15g hazelnuts + 2 celery sticks (90 kcal, 2g protein, 9g fat)

• Dinner:

  • 150g grilled fish (e.g. sea bass) (210 kcal, 28g protein, 12g fat)

  • 100g fennel + 50g arugula salad (60 kcal, 2g protein, 3g fiber)

Day 6: Seasonal Harvest

• Breakfast:

  • 1 hard-boiled egg (70 kcal, 6g protein, 5g fat)

  • 75g sautéed zucchini (45 kcal, 2g protein, 2g fat)

  • 75g berries (30 kcal, 1g protein, 7g carbs, 3g fiber)

• Lunch:

  • 200g roast chicken drumsticks (300 kcal, 30g protein, 18g fat)

  • 100g beet greens + 50g fermented cabbage (80 kcal, 4g fiber)

• Snack:

  • Herbal broth (15 kcal) + 2 carrot sticks (20 kcal)

• Dinner:

  • 150g sardines (240 kcal, 25g protein, 14g fat)

  • 150g roasted pumpkin (100 kcal, 2g protein, 20g carbs)

Day 7: Feast & Fast

• Morning (optional): Herbal tea, lemon water (0–10 kcal)

• Lunch (Main Meal):

  • 200g slow-roasted lamb shoulder (400 kcal, 35g protein, 28g fat)

  • 200g roasted root vegetables (carrots, turnips) (150 kcal, 5g fiber)

  • 50g mixed green salad with vinaigrette (80 kcal, 2g fiber)

• Evening:

  • 150ml kefir or bone broth + 1 tsp flaxseed + cinnamon (80 kcal, 3g protein, 3g fiber)