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Sample daily menu

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    What do/did you eat in a day to raise your metabolism, like what you have for breakfast, lunch and dinner? I’m struggling to keep my hands and feet warm, many homecooked meals leave me cool but I’m not sure how good it it to eat those burgers and fries daily. I’ve gone from underweight to overweight and can’t seem to keep my temps up.


    I would love to see a sample menu too!! Breakfasts especially as they don’t seem to be getting me warm. However, my snacks and lunch seem to be on point at least for me.
    Here’s a lunch that I ate yesterday that resulted in 99.0. My highest temp yet: White rice, coconut aminos, small bit steamed broccoli, 2 oz grass-fed beef, 2 chocolate chip cookies, ? cup or less whole raw milk, piece chocolate, one peppermint patty.

    Today’s lunch: 2 small pieces pizza with mushroom and olives, 2 slices nectarine, 1/4 cup small milkshake with chocolate ice cream and raw whole milk, 2 sips coconut water- temp after was 98.5

    Snack from another day: 1/2 cup milkshake made with chocolate ice cream and raw whole milk, 4 crackers with cheese- resulted in 98.6 temp 30 minutes after.

    For me, it seems that when I eat cheese, sugar, and some starch it is pretty warming. Have you tried grilled cheese or rice with soy sauce? What about baked potatoes? You could make your own burgers and baked fries. What’s your fluid intake like?

    Matt Stone

    Salty starch and a rich dessert do it best for me. Chocolate chip pancakes with lots of syrup ends up actually being TOO much for me at this point. I’ve had to lighten up my diet quite a bit lately to keep from being excessively hot all the time. So there’s hope for you yet Natty. I hope.


    Breakfast today was bananas cooked in syrup served with cottage cheese and a big mug of cafe latte made with raw milk and honey.

    Lunch was a big baked potato topped with grated cheddar and sour cream and a glass of fresh-squeezed orange and grapefruit juice

    Dinner will be slow-cooked lamb with a gravy made from the broth I’m cooking the lamb in which has lemon zest, oregano and roasted garlic in it. That’ll be served with mashed potatoes, corn on the cob and honey-baked carrots.

    For snacks I may have some cheese and medjool dates and there will likely be another cafe latte in there too.

    Mali Korsten

    When I was RRARFING, a typical day would be:

    Breakfast – Homemade french fries (about 2 medium potatoes worth) fried in sheep fat (with lots of salt), 2 fried eggs, big glass of whole, raw milk.

    Lunch – 1 or 2 grilled cheese sandwiches, plus another glass of milk if thirsty.

    Dinner – Mac ‘n’ cheese or spaghetti bolognese (with cheese), plus a glass of Coke.

    Dessert – Homemade ice cream or some kind of baked pudding with syrup and cream.

    I’d also sometimes eat cheese and crackers if I had cold hands or feet or was hungry between meals (or before bed). I found that a spoonful of marmite before bed eliminated night-time wakings, but not sure if you get that in the US?


    I really struggle first thing in the morning, so the typical breakfast of 2 slices of sourdough bread with jam are not enough for me. However I don’t have time for a cooked breakfast in the morning, so I just eat that plus I’m snacking constantly all morning, literally like every 1/2 – 1 h with foods like fruit yoghurt, handful of corn chips, handful of pretzels, another yoghurt, dried fruit bars. Then lunch I have something simple and easy to make/cook like oatmeal cooked in coconut milk. Then I still need to snack, a big one for me is 3 pm, must have something bit more substantial like sweet biscuits with milk or breakfast cereal with milk. Then evening is usually meat and potatoes or pasta with lost of cheese. Before bedtime I have another snack, maybe a choc. bar or another yoghurt or more bread. I must admit I rely on snacks a lot, just don’t have the time or desire to cook much lately. Cooking dinner is tiring as is with two little kids to look after as well.


    I have lost 40lbs and have been able to keep my metabolism, libido and energy quite healthy…
    *I use lots and lots of salt…
    Breakfast: Rice cereal or oats (with maple syrup)
    half cup of raw milk or skim
    coffee, sugar, gelatin, cream

    Lunch: Orange juice, gelatin, protein source (liver, whey or eggs)

    Dinner: Meat, potatoes or rice

    Dessert: usually half pint of Talenti Gelato Coconut or Sea Salt Caramel

    Usually I keep my calories in check 5 days a week then 2x a week I eat as much as I can usually whole pizza, mac cheese, full pints ice cream, etc…

    I think this is the reason I have lost weight without really dieting… I allow myself to not be restrictive with what im eating just watching my calories, i dont do any cardio

    • This reply was modified 10 years, 10 months ago by blackjack.
    • This reply was modified 10 years, 10 months ago by blackjack.

    Blackjack, did you RRARF before watching your calories? How many calories are you eating on the days you watch them?


    Yes I did for a long time to help with my past diets (vegan, low carb), this is by far my easiest and most successful weight loss
    As far as calories usually 2200 to 2800 depending on the day, 2x a week is usually 3500 and gets high as 5000 with usually 500g carbs

    • This reply was modified 10 years, 10 months ago by blackjack.

    Thanks, blackjack! 2200-2800 seems very doable and I’m excited to live my life not restricting my eating or freaking out about my daughter eating pasta or other grains. I think the stress I felt trying to control her while not making her have food issues was so stressful for me. I almost couldn’t breathe when she’d eat bread or pizza out because I’d imagine her full of toxins and dying of cancer… I know I’m dramatic but my biggest fears are around my daughter’s health and well being. BUT since RRARFing I’m way more mellow! My husband even mentioned today how much fun I am and how much more relaxed.

    On a different note, I just have to attest to the warming effects of chocolate chip pancakes. Made them for breakfast and had them again as a snack and my temperature was 100!


    Blackjack, while RRARFing how much weight did you gain? Did you gain muscle as well?


    I saw several references to chocolate chip pancakes. How do you make them? I’ve been gluten-free for a long time, and am not ready to re-introduce wheat/gluten yet (if ever). So, anybody have a gluten-free chocolate chip pancake recipe?


    Hi Kristi, Are you comfortable eating gluten free flour? I ate gluten free when I first started eating more and I made gluten free pancakes with the following recipe and they were great:
    2 cups gluten free flour
    1 tablespoon baking powder
    1/2 teaspoon salt (you could add more)
    1 tablespoon sugar
    1 or 2 eggs
    1 1/2 to 2 cups milk
    2 tablespoons melted and cooled butter
    few handfuls of chocolate chips (whatever looks good to you)

    1. preheat your griddle
    2. Mix dry ingredients.
    3. Beat eggs into milk and mix in butter.
    4. Gently stir in the dry ingredients and then add in the chocolate chips.
    5. Cook you would normal pancakes and then eat with maple syrup!

    If you’re not eating gluten free flour I also have my favorite recipe for coconut flour pancakes that I made for the past two years and that my family adored! You could easily add chocolate chips to those. Let me know if you want that recipe.


    Thank you so much, Saisrice! I was eating completely grain-free until I started reading Matt’s stuff a few weeks ago. I’ve re-introduced some grains without much problem (only some lovely gas), so I’ll try this recipe. I guess I could just use a gluten-free pancake mix I use for my kids and add chocolate chips. Duh.

    Did you reintroduce gluten after raising your metabolism? If so, how did you do it, and at what point did you feel ready for that?


    Kristi, I added in gluten a little bit at a time starting in February. This was before my metabolism was raised. Even though I wasn’t dieting then I realize I was still restricting my eating and trying to eat mindfully and stop before I was full. My stomach would hurt at times and then I’d go back to not eating gluten.

    I started eating way more food in May and would eat a little gluten if I was out. I’m not sure what my temperature was then. I just started eating more gluten about a week ago when I got serious about eating for heat. Since I was already eating a lot of food and limiting my fluid a little bit, my temperature has gone up really quickly and my body feels good eating gluten. I didn’t have a plan exactly but just listened to my body. I didn’t buy gluten at first but but now I have pretzels and crackers as a snack and feel fine! I even eat pizza and cookies and everything. My stomach was bloated in the beginning when I started to eat more food in general but now it’s not at all and I’ve eaten gluten every day for the past week. No headaches or upset stomach.

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