Assuming you don't have any dietary restrictions, this is going to depend heavily on your budget and time. How much are you willing to spend on an average meal and how much time are you willing to put into cooking each meal?

>>21888975
Assume I have no dietary restrictions, normal budget and normal cooking time. Trying to figure out the healthiest possible daily diet for a normal adult man and hoping /ck/ can provide some assistance. I could ask AI this but for some reason I doubt I'd get an accurate answer and would just be given random meals that are considered healthy. What I'm trying to do is find the HEALTHIEST POSSIBLE daily diet for the average adult man. That means there can be no substitutes, no alternatives.

Okinawa diet.

>>21888970
Breakfast: Bowl of organic oatmeal boiled with skim milk and cup of fresh berries. 6x a week, 3 egg whites. Once a week substitute 1 whole egg + 2 whites for thr egg portion.

Lunch: big bowl of salad of lettuce/kale/spinach with chopped onion, raw garlic, tomatoes, chopped celery, cucumber with a dressing of extra virgin cold pressed olive oil, organic apple cider vinegar, salt and pepper. 0 5 cup fermented sourkraut for gut health, 0.5 cup non fat cottage cheese, 0.5 cup non fat greek youghurt.

Dinner: Vegetable component; 5x a week- Large portion of freshly steamed mixed vegetables-mostly consisting of broccoli and cauliflower with some peas and carrots. 1x a week substitute lightly sautéed mushrooms, onions and garlic, 1x a week substitute beets (for arginine)
Carb component- 1 baked sweet potato or equivalent serving of squash
Meat component-2x week serving of baked chicken breast, 1x serving of baked chicken thigh, 1x serving of steak or lamb or bison, 1x serving of fatty fish, 1x serving of lean whitefish, 1x serving of beef liver.

Before bed snack-small handful of walnuts

Drink 3-5 liters of water daily depending on size and activity

There, the perfect healthy whole food meal plan.

>>21888970
Avoid PUFAs and anti-nutrients as they prevent absorbtion of nutrition. Focus on organ meats as they are richest in vitamins. Eat only grass fed and ideally wild reared meat. Minimize carbs.

>>21888970
>breakfast
nothing
>lunch
salmon and sweet potato
>dinner
sardine salad

You can eat anything so long as you observe CICO. Just make sure you’re eating a variety of things and there are no obvious nutrient deficiencies.

I target ~350cal breakfast, ~500 lunch, and ~650 dinner leaving ~300 for beverages/snacks in between. But your calorie numbers should be tailored to your specific height, weight, and level of exercise.

I don't think we understand what is "optimal" well enough, and it likely even has a great deal of variance among genetic populations. For instance Europeans need less vitamin D than Africans.

Also you have to take compliance and practicality into account to make it a viable diet.

I basically just try to eat whole foods. When I was fat, though, I did lose 80lbs by eating oatmeal cooked in whole milk for breakfast, rice and beans with hot sauce for lunch, and chicken/veg/rice for dinner for several months. On my cheat day I'd eat a whole Digornio pizza and a liter of soda, which actually only amounted to 2,000 calories, so it was barely a cheat day.

Anyway, I think people put too much emphasis on what they're eating and too little on how much of it they're eating. Get in some vegetables every day, some fruit and nuts here and there, and some animal protein and you're most likely going to be fine.

>>21889118
im very interested in figuring out what the optimal diet is, or 'solving' diet basically

>>21889117
>>21889118
These 2 posts together is all you need.
>calorie deficit for weight loss
>proper food for good health
>adjust for your body and lifestyle
>at least do some minimal exercise regularly

>>21889121
I hate to break it to you but if our greatest minds can't do it, then autistic retards on 4chan have exactly zero chance. Too many variables.

>>21889314
I guess you could say I'm a proponent of CICO, but also of a varied diet that includes lots of whole foods. You can stay thin and nourished eating pop tarts all day, but 20 years of that is likely to going to render you much less healthy and capable than someone who took in the same amount of calories but commonly ate vegetables, fruits and animals.

I.mean this is probably common sense to you, but some people take CICO to an extreme and try to live on crackers and ramen. Mental illness and retardation must be accounted for.

>>21889326
I solved it right here:
>>21889102

>>21889326
Retards going to retard. If your going to calorie deficit for CICO it just naturally leads you to eating whole foods, roughage, lean proteins etc just for their mass. Always funny to see people think CICO is too hard while double fisting a McDs and a coke.

>>21889102
>skim milk
>egg whites
no

>>21889333
Yes. Like I mentioned my cheat day was a frozen pizza and some soda. I'd starve all day so I could eat that pizza for dinner, whereas on normal days I'd be eating a giant bowl of oats, a can of beans and a bunch of rice, and a chicken breast with a bunch of veg and rice for dinner and often still be at fewer total calories than the pizza day.

Lean meat, boiled potatoes, carrots and cabbage are like dieting on cheat-mode. You can eat 2lbs of food for like 700 calories.

>>21889335
Fuck that. Whole milk, whole eggs.

Ever had 11% fat Greek yogurt? You'll never eat nonfat yogurt again. Some frozen cherries and a teaspoon of honey. Fuck, so good.

>>21889121
>im very interested in figuring out what the optimal diet is, or 'solving' diet basically
this guy is already doing that
https://blueprint.bryanjohnson.com/blogs/news/bryan-johnsons-protocol

>>21889113
FUCK YEAH

I just eat burgers, sloppy joes, tacos, and authentic Italian american spaghetti. Lots of eggs, never for breakfast, and mostly sandwiches for lunch. Plenty of monster energy drinks too. I'm almost 50

I eat whatever it's just about eating a balance of things. Don't eat the same meal every night you know the world is yours.

>>21889362
looked into him already, hes just trying to sell his products and isnt really genuine

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207 KB PNG

>>21889413
>hes just trying to sell his products and isnt really genuine
This is just a typical retarded 4chan contrarian take. He rarely advertises the shit he sells and none of it is exclusive.

>>21889425
i know anon. looked into this as well. its just common sense slop to make you think hes an expert on health. hes a slop merchant, nothing more

>>21889434
post bloodwork then 4chan hipster

>>21888970
Overnight oats with fruit for breakfast

>>21888970
2-3 cans of sardines a day and a good multivitamin

>>21888970
I dropped 60 pounds in college doing the following:
Breakfast: 1/2 cup steel cut oats cooked in milk, 1/2 cup plain Greek yogurt.
Lunch: 8oz grilled steak or fish, green salad with oil and vinegar, 1 beer.
Dinner: vegetable soup or another green salad.
I also took up mountain biking and rode for ~1hr/day and was dropping 2-3lbs a week while building muscle. But it took a lot of self discipline. Good luck anon.