Animal-Based Eating on a budget:
How to have the most nutrient-dense diet known to man, without breaking the bank.
(will turn you into a unit)
How to have the most nutrient-dense diet known to man, without breaking the bank.
(will turn you into a unit)
An animal-based diet doesn't have to be expensive.
Compared to trad Uber Eats & Grocery budgets, its quite reasonable
You just need to be smart & know what to look for.
Compared to trad Uber Eats & Grocery budgets, its quite reasonable
You just need to be smart & know what to look for.
This cheat-sheet will save you money, simplify the shopping process, and get you in immaculate shape.
You’ll be happier, healthier, and actually feel satiated after eating. No more cravings, no more binge eating.
You’ll be happier, healthier, and actually feel satiated after eating. No more cravings, no more binge eating.
First off, become friends with a local farmer & butcher
Quality is higher, less money is lost in the value chain, and you're helping local business
The food supply chain should be rooted in community and goodwill. Not margins at a supermarket
Quality is higher, less money is lost in the value chain, and you're helping local business
The food supply chain should be rooted in community and goodwill. Not margins at a supermarket
93% of food I consume falls into 8 categories. Ranked in relative order of importance
- Animal protein
- Animal Fats
- Organ meat
- Eggs
- Seafood
- Raw Dairy
- Seasonal Fruit
- Rice & Tubers
- Animal protein
- Animal Fats
- Organ meat
- Eggs
- Seafood
- Raw Dairy
- Seasonal Fruit
- Rice & Tubers
I get my Dairy from my farmer, Meat from my butcher, and everything else from local markets.
If you don’t have access to a butcher/farmer in your area, its not the end of the world. Follow this framework and you’ll do just fine.
If you don’t have access to a butcher/farmer in your area, its not the end of the world. Follow this framework and you’ll do just fine.
1.Animal Protein:
Ground beef is going to be your lifeline. Cheap, reasonable, extremely anabolic.
Grass fed-Grass finished is great, but not necessary. All cattle are grass-fed. They simply wouldn’t survive if fed grains from an early age.
Ground beef is going to be your lifeline. Cheap, reasonable, extremely anabolic.
Grass fed-Grass finished is great, but not necessary. All cattle are grass-fed. They simply wouldn’t survive if fed grains from an early age.
Some reasonable beef cuts:
- Ground Beef (80/20)
- London broil
- Top round
- Chuck roast
- Stew meat
- Tri-Tip
- Ground Beef (80/20)
- London broil
- Top round
- Chuck roast
- Stew meat
- Tri-Tip
Supermarkets often buy cattle by the half or quarter. Premium cuts sell fast. These cuts not so much.
They will likely go on sale once a week to liquidate inventory (40-50% off). Load up & store in your freezer.
They will likely go on sale once a week to liquidate inventory (40-50% off). Load up & store in your freezer.
Commercial beef is fed corn at the end of their lives to improve marbling (and margins)
Ruminant animals like cattle can saturate PUFA’s, mitigating the damage transposed onto you from their diets.
Monogastric animals (chicken & pork) can not.
Ruminant animals like cattle can saturate PUFA’s, mitigating the damage transposed onto you from their diets.
Monogastric animals (chicken & pork) can not.
PUFA’s from their diets accumulate in their adipose tissue (fat) and cell membranes, which you (also monogastric) then eat.
Opt for ruminant meat.
Chicken & Pork are either eating grains, livestock feed (w/ seed oils), or literal garbage.
Opt for ruminant meat.
Chicken & Pork are either eating grains, livestock feed (w/ seed oils), or literal garbage.
If you are going to eat Chicken/Pork/Turkey, opt for lean cuts. You’ll be able to dodge most PUFA content and get mainly amino acids/protein
2. Animal Fats:
Don’t shy away from animal fats. Embrace them.
Fats aid in vitamin absorption, are structural building blocks for cell membranes, and
Odd-chain saturated fatty acids, like the ones found in ruminant animal fat are essential.
Animal fats, IMO are the best
Don’t shy away from animal fats. Embrace them.
Fats aid in vitamin absorption, are structural building blocks for cell membranes, and
Odd-chain saturated fatty acids, like the ones found in ruminant animal fat are essential.
Animal fats, IMO are the best
Fatty cuts can be expensive due to demand.
Per-serving, Grass-fed Tallow, Ghee & Butter are economical sources of healthy animal fats.
Get a few servings of fatty fish in per week as well (sardines, mackerel, wild-caught salmon).
Per-serving, Grass-fed Tallow, Ghee & Butter are economical sources of healthy animal fats.
Get a few servings of fatty fish in per week as well (sardines, mackerel, wild-caught salmon).
I personally get the raw suet from my butcher (he gives it to me for free), from which I make my own tallow.
3. Organ Meat
Debatably the most important addition to your diet will be organ meat.
Thanks to the propaganda behind our food system, these are actually quite reasonable. Look for heart & liver.
I'd also add bone marrow & tongue to this, but those are more expensive
Debatably the most important addition to your diet will be organ meat.
Thanks to the propaganda behind our food system, these are actually quite reasonable. Look for heart & liver.
I'd also add bone marrow & tongue to this, but those are more expensive
Liver is king:
- Vit. A, E, D, K2
- CoQ10
- Zinc
- Folic Acid
- Selenium
- B12
Buy in bulk, chop into cubes, and freeze. Swallow a couple every few days and you’ll have the best multi-vitamin in the world.
- Vit. A, E, D, K2
- CoQ10
- Zinc
- Folic Acid
- Selenium
- B12
Buy in bulk, chop into cubes, and freeze. Swallow a couple every few days and you’ll have the best multi-vitamin in the world.
4. Eggs
An absolute staple in my diet. Cheap, convenient, highly bioavailable protein
Anything other than Pasture-raised is BS.
Disregard cage free, free range, and organic
An absolute staple in my diet. Cheap, convenient, highly bioavailable protein
Anything other than Pasture-raised is BS.
Disregard cage free, free range, and organic
Cook the whites, slonk the yolk, and turn the shells into calcium powder to remineralize your teeth.
Don’t be afraid of the cholesterol in yolks. Embrace it. Its the crucial building block for your sex hormones (Testosterone).
My T increased significantly after egg-maxxing
Don’t be afraid of the cholesterol in yolks. Embrace it. Its the crucial building block for your sex hormones (Testosterone).
My T increased significantly after egg-maxxing
5. Seafood
Environmental contaminants aside, Seafood should be a core component of your diet.
- Oysters
- Sardines
- Tuna
- Salmon
- Shellfish
Aim for at least 2-3 servings a week
Environmental contaminants aside, Seafood should be a core component of your diet.
- Oysters
- Sardines
- Tuna
- Salmon
- Shellfish
Aim for at least 2-3 servings a week
Larger fish have more mercury, smaller fish have more microplastics. The chromium and selenium naturally found in seafood render most of the mercury inactive.
The canning process might expose seafood to BPA, but its convenient and cheap. Make sure they're not canned in seed oils
The canning process might expose seafood to BPA, but its convenient and cheap. Make sure they're not canned in seed oils
Oysters might be the most important on this list. Best natural source of zinc. Absolute libido maxxer. Noticeable difference in vrill levels after slonking a dozen oysters
6. Raw Dairy
AKA liquid anabolics. I'm talking:
- Kefir
- Yogurt
- Cheese
- Milk
This may be tough to find, and expensive depending where you live. But if you’re looking for anabolic food sources, raw dairy is tough to beat.
Cow, Goat, Sheep & Bison dairy all viable options
AKA liquid anabolics. I'm talking:
- Kefir
- Yogurt
- Cheese
- Milk
This may be tough to find, and expensive depending where you live. But if you’re looking for anabolic food sources, raw dairy is tough to beat.
Cow, Goat, Sheep & Bison dairy all viable options
The pasteurization process ransacks the nutritional value of dairy, destroying crucial enzymes & growth factors that give it all its benefits.
raw dairy has an enzyme that breaks down lactose
Avoid ultra-pasteurized dairy, VAT/slow-pasteurized dairy is decent if you can find it
raw dairy has an enzyme that breaks down lactose
Avoid ultra-pasteurized dairy, VAT/slow-pasteurized dairy is decent if you can find it
7. Seasonal Fruit
Fruit is an incredible, non-toxic source of carbohydrates & nutrients. Aim for fruit in season.
It will be cheaper, riper, and most importantly evolutionary accurate (kind of).
Fruit is an incredible, non-toxic source of carbohydrates & nutrients. Aim for fruit in season.
It will be cheaper, riper, and most importantly evolutionary accurate (kind of).
Some fruit are blasted with pesticides more than others. The cleanest ones are:
- Avocados
- Pineapple
- Melon
- Kiwi
- Mangos
- Watermelon
Frozen fruit is a great option. Take advantage of sales and buy in bulk, then freeze before they get overripe
- Avocados
- Pineapple
- Melon
- Kiwi
- Mangos
- Watermelon
Frozen fruit is a great option. Take advantage of sales and buy in bulk, then freeze before they get overripe
8. Rice & Tubers
Organic white rice is pretty much free. Low micro-nutrient profile, but an easily-digestible carb source. Buy in bulk, pressure cook when you can.
Same goes with potatoes, regular & sweet. Buy in bulk, presssure cook to break down anti-nutrients, and enjoy.
Organic white rice is pretty much free. Low micro-nutrient profile, but an easily-digestible carb source. Buy in bulk, pressure cook when you can.
Same goes with potatoes, regular & sweet. Buy in bulk, presssure cook to break down anti-nutrients, and enjoy.
If you eat like this, you simply cannot lose.
You’ll save money, be more satiated, and get in the best shape of your life.
Try this for a month and lmk how it goes (budget-wise & health-wise)
DM me if you have any questions
You’ll save money, be more satiated, and get in the best shape of your life.
Try this for a month and lmk how it goes (budget-wise & health-wise)
DM me if you have any questions
That is all. If you want to see more of these:
1. Follow me @NoahRyanCo
2. RT the tweet below to share this thread
1. Follow me @NoahRyanCo
2. RT the tweet below to share this thread
Loading suggestions...