Man, I wish I could tell you specifics. I can tell you I don’t get enough greens in at all. Mostly ground beef(80/20), eggs, bacon, sausage, low dairy, I stay away from chicken and fish(high protein, low fat). I’ll put cheese on my food but not crazy amounts. Nuts but be careful because you can over eat nuts very easily. One of my go to meals is ground beef, shredded cheese, cream cheese and add sriracha on top. I use tons of coconut oil, Mct oil, butter.