Note: Values for Board member diets were calculated using the program posted at http://147.208.9.133/default.asp. Many of the items we normally eat were not included in this USDA database so we made the best possible substitutions (vinegar for lacto-fermented beverages, raw vegetables for lacto-fermented vegetables, vegetable oil for cod liver oil, etc.).

Sally Fallon

Day 1 - 2137 calories: 16% protein, 17% carbohydrate, 70% fat

Breakfast: Super scramble (1 egg, 1 egg yolk, 1 tablespoon cream cooked in 1 tablespoon butter), 2 pieces soft thick bacon, 1 cup whole milk, 2 teaspoons cod liver oil, 1 teaspoon butter oil, 1 cup beet kvass.

Lunch: 2 ounces cheese, 1/4 cup crispy macadamia nuts, 6 ounces kombucha

Dinner: 3 cups salad with oil and vinegar dressing and 1 ounce blue cheese, 1 cup baked salmon with parsley butter sauce, 6 spears steamed asparagus with butter, 1/2 cup sauerkraut.

Day 2 - 2217 calories: 13% protein, 30% carbohydrate, 57% fat

Breakfast: 1 cup cooked oatmeal with 2 tablespoons raw honey and 4 tablespoons butter, 1 cup whole milk, 1 cup beet kvass, 2 teaspoons cod liver oil, 1 teaspoon butter oil.

Lunch: 1 slice sprouted whole grain bread, 1 tablespoon butter, 2 ounces smoked salmon, 6 ounces kombucha.

Dinner: 1 cup cream of vegetable soup, 3 ounces liver cooked in lard, 2 pieces bacon, 1 onion cooked in lard, steamed spinach with 2 teaspoons butter, 1/2 cup sauerkraut, 6 ounces kombucha, 1 cup beet kvass.

Day 3 - 2300 calories: 10% protein, 27% carbohydrate, 63% fat

Breakfast: 1/2 grapefruit, 2 fried eggs with 1 ounce sausage, 1 fried tomato, 1 cup whole milk, 1 cup beet kvass, 2 teaspoons cod liver oil, 1 teaspoon butter oil

Lunch: 1 cup cream of vegetable soup, 1 ounce feta cheese, 1 tablespoon butter, 2 whole grain crackers

Dinner: 2 1/2 cups salad with oil and vinegar dressing and 1 ounce blue cheese, 3 ounces pot roast (in sauce of beef stock, tomato paste and wine), 1/2 cup each carrots, turnips and parsnips roasted in butter and olive oil, 1/2 cup sauerkraut, 3/4 cup homemade vanilla ice cream, 6 ounces kombucha, 1 cup beet kvass.

Mary Enig

Day 1 - 2976 calories: 14% protein, 47% carbohydrate, 39% fat

Breakfast: 2 cups coffee with 4 tablespoons half and half, extra large soft boiled egg, 2 slices whole grain bread with 2 tablespoons butter and 2 tablespoons honey, 8 ounces V-8 juice, 8 ounces milk with 3 tablespoons cocoa mix, 2 teaspoons cod liver oil.

Lunch: 2 ounces goat cheese, 1/2 medium tomato, 1 baked apple with 4 tablespoons apple cider and 1 teaspoon sugar, 1 slice whole wheat toast with 1 tablespoon butter, 8 ounces whole milk with 3 tablespoons cocoa mix.

Dinner: 1 cup lentil soup, 2 ounces lamb, 3/4 cup spinach, 8 ounces apricot/apple juice.

Day 2 - 4091 calories: 16% protein, 36% carbohydrate, 48% fat

Breakfast: 2 cups coffee with 4 tablespoons half and half, 1/2 English muffin with 1 tablespoon butter, extra large scrambled egg with 1 tablespoon butter, 4 ounces apricot/apple juice, 2 teaspoons cod liver oil, 8 ounces whole milk with 3 tablespoons cocoa powder.

Lunch: 6 ounces lox (smoked salmon) with 6 ounces cream cheese, 1/2 medium tomato, 1 large baked apple with 4 tablespoons apple cider and 1 teaspoon sugar, 8 ounces whole milk with 3 tablespoons cocoa mix.

Snack: 8 ounces whole milk yogurt, 4 Newman's Oreo organic cookies, 1 large pear.

Dinner: 2 rib lamb chops, broiled, 1/2 cup potato puffs, 1/2 cup green beans, 8 ounces whole milk with 3 tablespoons cocoa mix.

Day 3 - 3373 calories: 16% protein, 38% carbohydrate, 46% fat

Breakfast: 2 cups coffee with 4 tablespoons half and half, 2 ounces goat cheese, 1 slice whole grain toast with 1 tablespoon butter, 1 extra large soft boiled egg, 4 ounces apricot/apple juice, 2 teaspoons cod liver oil.

Lunch: 3 ounces lox, 3 ounces cream cheese, 1/2 medium tomato, 16 ounces whole milk with 3 tablespoons cocoa mix, 1 large baked apple with 4 tablespoons apple cider and 1 teaspoon sugar.

Snack: 8 ounces whole milk yoghurt, 1 slice cherry streusel (low sugar, butter crust and topping), 1/2 cup applesauce.

Dinner: 2 rib lamb chops, 1/2 cup potato puffs, 1/2 cup green beans, 16 ounces whole milk with 3 tablespoons cocoa mix.

Geoffrey Morell

Day 1 - 3908 calories: 18% protein, 23% carbohydrate, 59% fat

Breakfast: 1 lamb chop, 1/4 cup each leftover potato, carrot, string beans, onion with 2 tablespoons butter, 1 cup stewed plums, 1/2 grapefruit, 2 teaspoons cod liver oil.

Lunch: 1 large salad (1 cup lettuce, 1/2 cucumber, 1 tomato, 1/2 cup red cabbage) with oil and vinegar dressing, 1 dozen fresh raw oysters, 1/2 cup crispy pecans, 2 whole grain crackers with 2 tablespoons butter and 2 tablespoons raw honey.

Dinner: 2 cups homemade vegetable beef soup, 1 large flounder dredged in flour and cooked in olive oil and butter, 1 medium tomato, sliced.

Day 2 - 3239 calories: 18% protein, 30% carbohydrate, 52% fat

Breakfast 1/2 grapefruit, 2 fried eggs with 4 slices thick bacon, 1 fried apple, 1 fried tomato, 1/2 cooked beetroot, 2 teaspoons cod liver oil

Lunch: 1 dozen raw oysters, 2 cups homemade vegetable beef soup, 2 whole grain crackers with 2 tablespoons butter and 2 tablespoons raw honey.

Dinner: 1 cup homemade vegetable beef soup, 8 ounces rib eye steak, 1 medium steamed potato, 1/2 cup cooked chard, 1/2 cup cooked carrots, 1/2 cup cooked onion in 2 tablespoons butter and 2 tablespoons olive oil, 2 cups stewed peaches and nectarines.

Day 3 - 4148 calories: 16% protein, 41% carbohydrate, 43% fat

Breakfast: 1/2 grapefruit, 4 ounces ribeye steak, 1/2 cup cooked potato, 2 bananas fried in 1 tablespoon bacon fat, 1 raw tomato, 1/2 cooked beetroot, 2 teaspoons cod liver oil and 1 teaspoon butter oil.

Lunch: 2 cups homemade vegetable beef soup, 2 whole grain crackers, 2 tablespoons butter and 2 tablespoons raw honey, 1/2 cup crispy pecans.

Dinner: 1 small pizza with added onions, mushrooms, tomato and bacon pieces, 2 cups stewed peaches with 1/2 cup vanilla ice cream.

Tom Cowan

DAY 1 - 4245 calories: 21% protein, 22% carbohydrate, 57% fat

Breakfast: 2 eggs fried in 1 tablespoon butter, 4 pieces thick bacon, 2 slices homemade sourdough bread with 2 tablespoons butter, 1 cup sauteed spinach greens, 1/2 cup lacto-fermented beets.

Lunch: 2 slices homemade sourdough bread with 4 ounces raw cheddar cheese, 1/2 cup sauerkraut, 1/2 cup almonds.

Dinner: 3 cups salad greens with 3 tablespoons olive oil and 1 tablespoon vinegar, 1 pound wild salmon baked with 2 tablespoons butter, 1 cup roasted potatoes, 1 cup steamed Swiss chard with 1 tablespoon butter, 1/2 cup lacto-fermented beets, 1 cup plain whole yogurt with 1/2 cup blueberries.

DAY 2 - 4633 calories: 15% protein, 26% carbohydrate, 59% fat

Breakfast: 1 cup soaked, cooked rolled oats with 2 tablespoons raw honey, 1/2 cup pecans, 1 tablespoon ground flax seed and 1/2 cup plain whole milk yogurt.

Lunch: 2 slices homemade sourdough bread with 5 ounces raw cream cheese and 1/2 cup lacto-fermented carrots.

Dinner: 3 cups cream of vegetable soup with 1 pound sausage, 2 slices homemade sourdough bread with 2 tablespoons butter, 1 cup sauerkraut.

DAY 3 - 4850 calories: 16% protein, 23% carbohydrate, 60% fat

Breakfast: 2 scrambled eggs, 4 pieces thick bacon, 2 slices homemade sourdough bread with 3 tablespoons almond butter, 1/2 cup sauerkraut.

Lunch: 2 slices homemade sourdough bread with 4 ounces raw cheddar cheese, 1/2 cup sauerkraut, 1/2 cup pecans.

Dinner: 16 ounces steak with 2 tablespoons butter, 1 large sweet potato with 4 tablespoons butter, 1 cup steamed spinach with 2 tablespoons butter, 1/2 cup lacto-fermented beets, 4 macaroons.

Cherie Calvert

Day 1 - 2427 calories: 18% protein, 23% carbohydrate, 59% fat

Breakfast: 1/2 cup tea with 1/2 cup whole milk, 2 eggs fried in butter, 1 piece pumpernickel bread with 1 tablespoon butter, 1/2 cup apricot nectar, 2 teaspoons cod liver oil, 1 tablespoon royal bee pollen in 1 tablespoon raw honey.

Lunch: 1/2 cup raw macadamia nuts, 1/2 cup albacore tuna in olive oil, 1/2 tomato, 3 ounces mozzarella cheese marinated in olive oil.

Dinner: 4 ounces grilled steak, 1 cup roasted red potatoes, 1/2 cup green peas with 2 teaspoons butter and garlic, 4 ounces red wine.

Day 2 - 2577 calories: 17% protein, 21% carbohydrate, 62% fat

Breakfast: 1/2 cup tea with 1/2 cup whole milk, 3-egg omelet with 1 ounce cheddar cheese, 1 ounce ham, 1 ounce green peppers cooked in 2 tablespoons butter, sliced tomato, 2 teaspoons cod liver oil, 1 tablespoon royal bee pollen in 1 tablespoon honey.

Lunch: 1 cup cream of asparagus soup, 1 cup chicken salad, 2 slices whole grain bread.

Dinner: Large vegetable salad (lettuce, tomatoes, carrots, beets, green pepper, red cabbage) with 3 tablespoons olive oil and 1 tablespoon vinegar, lobster tail with 2 tablespoons butter, 2 pieces sourdough garlic bread, 4 ounces red wine.

Day 3 - 2407 calories: 11% protein, 22% carbohydrate, 67% fat

Breakfast: tea with 1/2 cup whole milk, 3 eggs scrambled in 2 tablespoons butter with 1 ounce cheddar cheese, 1 piece pumpernickel bread with 1 tablespoon butter, 1/4 cup apricot spread, 2 teaspoons cod liver oil, 1 tablespoon royal bee pollen in 1 tablespoon raw honey.

Snack: 1/2 cup trail mix (raisins, apricots, almonds and hazelnuts).

Dinner: 4 ounces meatloaf with brown sauce reduction, 1/2 cup mashed potatoes with 2 tablespoons butter, 1 cup cooked red cabbage, 1/2 cup cooked green peas with 1 tablespoon butter, 2 cups popcorn with 1 tablespoon coconut oil and 2 tablespoon butter.

Linda Joyce Forristal

Day 1 - 2881 calories: 16% protein, 27% carbohydrate, 57% fat

Breakfast: 2 eggs fried in 1 teaspoon butter, 1 piece whole grain toast with 1 tablespoon butter, 4 ounces beet kvass, 1 teaspoon cod liver oil.

Lunch: 2 cups homemade cream of vegetable soup, 4 ounces sausage, 2 pieces whole grain bread with 2 tablespoons butter, 1 tangerine.

Dinner: 1 hamburger (6 ounces ground beef, 1 slice tomato, 1 slice onion, mustard and mayonnaise, 1 sprouted wheat hamburger bun) 5 ounces Grandma's potato chips, 6 ounces custard, 1 organic apple

Day 2 - 1950 calories: 18% protein, 33% carbohydrate, 49% fat

Brunch: 2 wholegrain sourdough pancakes with 2 tablespoons butter and 2 tablespoons maple syrup, 2 slices thick bacon, 1/2 cup fruit salad (raspberries, bananas, pineapple), 1 cup coffee with 3 tablespoons half and half.

Snack: 5 ounces Grandma's potato chips

Dinner: 8 ounces pork and leek stew, 1/2 cup white rice, 4 ounces beet kvass, 8 ounces whole milk.

Day 3 - 1981 calories: 23% protein, 20% carbohydrate, 57% fat

Breakfast: 1 egg fried in 1 teaspoon butter, 1 cup steamed broccoli with 1 teaspoon butter, 1 teaspoon fish roe, 1 teaspoon cod liver oil.

Lunch: 6 ounces pepper steak, 2 cups steamed broccoli, 5 ounces Grandma's potato chips, 1 cup coffee with 2 tablespoons half and half, 1 ounce chocolate.

Dinner: 2 baked cod fillets, 1/4 baked squash with 1 teaspoon butter, 3/4 cup rosemary potatoes fried in 1 tablespoon goose fat, 1 ounce Parmesan cheese, 8 ounces whole milk.

Comments (12)

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Update Request
written by Jeff G., Jun 19 2012

I would love to see an update of this page -- the information presented here is extremely helpful. Would it also be too much to ask if more details were added? For example, are Mary's cocoa mix, potato puffs, cherry streusel, etc. store-bought or homemade? Is it safe to assume that all fruits and vegetables are organic, and that all meats are grass-fed?

Thank you very much!

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On calories
written by Alvar van Rijn, Jan 14 2012

I saw a few comments on calories. You should really check out this article on the myths of calories. There's more, but it starts with this:

“When Atwater burned foods in a bomb calorimeter… he assumed that humans could use all the energy present in a food and digested in the body. If foods burns in the bomb calorimeter, Atwater seemed to conclude, it produces the same amount of energy value in our bodies. But the human body is not a bomb calorimeter. We do not ignite food inside our bodies. We digest it, and we use calories to pay for this complex series of operations. The cost varies…”

~Richard Wrangham; Catching Fire

http://180degreehealth.com/201...eight-loss

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Food Diaries
written by Jim Fitzgerald, Jan 17 2011

Thanks so much for sharing your personal food diaries. I found it very interesting and helpful. BTW, am reading and enjoying good fats, bad fats.

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Awesome
written by Meg Logan, Oct 14 2010

Personally, I don't think they need any criticism. They seem to be eating very healthy diets in my opinion and following my understanding of WP in nearly all things.

I was amazed at the caloric intake of the men! These men must work out or something! If I fed that much food to my husband, even really healthy real food, he would be the Michelin Tire mascot!

However, the women's caloric intake seemed normal, if Sally's seemed a bit low. I consume between 2300 and 3000 a day, and I am pregnant and nursing. I bet I could eat the 3000 everyday and still be fine.

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An update would be splendid
written by jimmyv, Sep 23 2010

This is really cool to see what you all eat. Actually, I'm surprised by many of the items on here. Seems like quite a bit of carbs and sugar. Here's the deal though. It does seem like the leaders that tracked their eating here were honest, and that's super important. Posting the 'questionable' items anyway, knowing that it may attract questions and raise eyebrows, proves that. While some may incorrectly come to the conclusion that the folks here who are eating certain things are being hypocritical, I say the opposite. I think instead it validates (or at least does not invalidate) your work, also showing that you do not have to eat a 100% PERFECT diet of foods to remain healthy. The small percentage of wiggle room in certain items allows emotional people (that would be everyone) to remain on track in the grand picture. The bottom line is that the vast majority of these foods do seem to be nutrient dense, whole food choices.

So I know it's a lot of work to put this together, but to echo some of the other comments here, it would be really cool to see some updates in 2010 with all the new information and therefore altered food choices that have come about since this was published.

Cheers

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...
written by don, Aug 01 2010

What were the criteria they had to follow? Were thy not permitted to follow a WP diet?

What type of CLO are they taking at 2 teaspoons a day? Regular, high vitamin or fermented?

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...
written by Christiana Dugan, Jul 20 2010

I'd love to see CURRENT journals of what you folks are eating NOW! Thanx!

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Coffee...
written by Marilyn, Jun 25 2010

If drinking TWO cups of coffee a day is the worst thing Mary Enig does on a daily basis, then I say congratulations! If it is recommended in the book to avoid coffee then maybe that is a recommendation for those of us who have health issues including healing the adrenals. I usually have to read the fine print in most books like this a couple of times before I understand the whole picture.

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coffee?
written by myw, Jun 25 2010

the last time i checked, "nourishing traditions" recommends avoiding coffee. Mary Enig drinks TWO CUPS of it at breakfast!

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Update on what the board eats
written by Tim Boyd, Mar 18 2010

This article was posted a long time ago before they knew what they know now about coconut oil. Sally does do coconut oil now. Others are either no longer with us or haven't been surveyed recently.

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Where's the coconut oil??
written by Marilyn , Mar 09 2010

Why no coconut oil in any of your diets after reading all the articles here about it's healthful properties?

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Food Diaries
written by Nancy Rothrock, Jan 26 2010

It is interesting that your food journaling shows that you eat regular food and fats. I use a Little Black Book-Daily Food Diary to help with weight loss and this is interesting to see what others are actually eating. It constantly amazes me how fast calories add up and it is also interesting to see that you can excede 2000 calories and still maintain a healthy body weight...with adequate physical activity I am sure. Wish there were more listed!

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