The Ray Peat diet is gaining attention among health-conscious folks looking to boost metabolism, balance hormones, and improve overall well-being. But unlike most trendy diets, this one takes a unique approach—emphasizing nutrient-dense, digestible foods while steering clear of popular ingredients like polyunsaturated fats and raw greens.
If you’re curious about how to follow the Ray Peat diet, this friendly and simple meal plan will walk you through the basics.
Table of Contents
What Is the Ray Peat Diet?
The Ray Peat diet is based on the work of Dr. Ray Peat, a biologist who focused on nutrition, hormones, and cellular energy. His dietary philosophy promotes foods that support the thyroid and metabolism while minimizing inflammation and stress on the body.
Key principles include:
- Prioritizing saturated fats over polyunsaturated fats
- Eating easily digestible carbohydrates, especially fruits and dairy
- Avoiding raw vegetables, grains, and legumes
- Supporting liver function and hormonal balance
- Keeping protein intake moderate with a focus on gelatin, dairy, and shellfish
Now, let’s get into a sample meal plan that reflects these ideas.
Sample Ray Peat Diet Meal Plan
This 1-day sample gives you a taste of how to eat in a way that supports metabolic function and energy.
Breakfast
- Fresh-squeezed orange juice (1 cup)
- 2 scrambled eggs cooked in butter or coconut oil
- A slice of sourdough bread (if tolerated) with raw honey
- Coffee with milk and a pinch of sugar (Peat supports coffee for thyroid function when paired with sugar and protein)
Why it works: Orange juice provides potassium and sugar to fuel metabolism. Eggs offer high-quality protein and cholesterol to support hormone production.
Mid-Morning Snack
- Homemade gelatin gummies (gelatin + orange juice + a little honey)
- Raw carrot salad (shredded raw carrot with coconut oil, salt, and apple cider vinegar)
Why it works: Gelatin is a Ray Peat favorite—especially for balancing muscle meats. The carrot salad helps detox excess estrogen and supports gut health.
Lunch
- White fish or shrimp sautéed in butter
- Cooked zucchini or squash (well-cooked to make them easier to digest)
- Steamed white rice or mashed potatoes with butter and salt
- Pineapple juice or another fruit juice diluted with water
Why it works: White fish is easy on digestion and low in fat. Cooked veggies are easier on the gut, and fruit juice offers quick energy.
Afternoon Snack
- Cottage cheese or Greek yogurt with raw honey
- A ripe banana or papaya
Why it works: Dairy is central to the Ray Peat diet because it offers calcium, protein, and sugars to support thyroid function.
Dinner
- Grass-fed beef (ground beef or steak) or liver (1-2 times a week)
- Bone broth-based soup with well-cooked root vegetables
- White rice or potatoes with butter
- Fresh mango or stewed apples for dessert
Why it works: Beef and liver provide fat-soluble vitamins, especially A and B12. Bone broth offers collagen and minerals for gut and joint health.
Before Bed Snack
- Warm milk with a teaspoon of honey or sugar
- A small square of dark chocolate (if tolerated)
Why it works: Milk and honey help stabilize blood sugar overnight and promote restful sleep.
Foods to Focus On
Here are some of the staples in the Ray Peat diet:
- Fruits: oranges, ripe bananas, papaya, cherries, mangoes
- Fruit juices: especially orange juice
- Dairy: milk, cheese, cottage cheese, yogurt
- Protein: eggs, shellfish, white fish, liver, gelatin, bone broth
- Fats: butter, coconut oil, beef tallow (avoid seed oils)
- Carbohydrates: white rice, potatoes, sourdough bread (if tolerated)
- Other: raw carrot salad, coffee with sugar and milk
Foods to Avoid
- Polyunsaturated fats (PUFAs): vegetable oils like soybean, canola, corn oil
- Legumes and beans (difficult to digest)
- Raw leafy greens and cruciferous vegetables
- Grains high in gluten (unless well-fermented or tolerated)
- Processed foods and additives
Final Thoughts
The Ray Peat diet is all about nourishing your body with foods that are gentle on digestion, high in nutrients, and supportive of hormone function. It may sound different from mainstream advice, but many people report improved energy, clearer skin, better sleep, and enhanced mood on this plan.
Whether you’re just starting out or looking to tweak your nutrition for better metabolic health, a Ray Peat-style meal plan can be a great, gentle approach to feeling better from the inside out.
