The Proper Human Diet (PHD) is a low-carb, meat-focused approach to eating that aims to mimic our ancestral dietary patterns. If you’re new to this way of eating, getting started can seem daunting. But fear not! We’ve compiled 10 easy and delicious recipes that align perfectly with the PHD principles. These recipes are simple to prepare, use allowed ingredients, and will help you transition smoothly into this healthier lifestyle.
Table of Contents
- Introduction to the Proper Human Diet
- Breakfast: Simple Steak and Eggs
- Breakfast: Feta Cheese Omelet
- Lunch: Grilled Chicken Thighs with Cheddar
- Lunch: Tuna and Hard-Boiled Eggs
- Dinner: Ground Beef Patties
- Dinner: Slow-Roasted Salmon
- Snack: Cottage Cheese
- Snack: Sardines
- Bonus: Bone Broth
- Dessert: Kefir with Eggs
Introduction to the Proper Human Diet
Before we dive into the recipes, let’s briefly review the principles of the Proper Human Diet. This approach to eating emphasizes:
- High-quality meats and animal fats
- Elimination of grains, sugars, and processed foods
- Limited inclusion of low-carb vegetables
- Avoidance of most fruits, nuts, seeds, and legumes
These recipes adhere to these principles while providing delicious and satisfying meals. Let’s get cooking!
1. Breakfast: Simple Steak and Eggs
Start your day with a protein-rich, nutrient-dense meal that will keep you full and energized.
Ingredients:
- 1 ribeye steak (or any fatty cut of grass-fed beef)
- 2 eggs
- Salt and pepper to taste
- Ghee or tallow for cooking
Instructions:
- Season the steak with salt and pepper.
- Heat ghee or tallow in a skillet over medium-high heat.
- Cook the steak to your desired doneness, then set aside to rest.
- In the same skillet, fry the eggs to your liking.
- Serve the steak with the eggs on top.
This simple meal provides high-quality protein and healthy fats to start your day right.
2. Breakfast: Feta Cheese Omelet
For a quick and easy breakfast option, try this cheesy omelet.
Ingredients:
- 3 eggs
- 2 tablespoons crumbled feta cheese
- Salt and pepper to taste
- Ghee or tallow for cooking
Instructions:
- Whisk the eggs in a bowl with salt and pepper.
- Heat ghee or tallow in a non-stick pan over medium heat.
- Pour in the whisked eggs and let them set slightly.
- Sprinkle the feta cheese over one-half of the omelet.
- When the eggs are mostly set, fold the omelet in half.
- Cook for another minute, then slide onto a plate.
This omelet provides a good balance of protein and fats, with the feta adding a tangy flavor.
3. Lunch: Grilled Chicken Thighs with Cheddar
This satisfying lunch is packed with protein and healthy fats.
Ingredients:
- 2 chicken thighs (skin-on, bone-in)
- 2 slices of cheddar cheese
- Salt and pepper to taste
Instructions:
- Season the chicken thighs with salt and pepper.
- Grill the chicken thighs until fully cooked, and the skin is crispy.
- In the last minute of cooking, place a slice of cheddar on each thigh to melt.
- Remove from heat and serve.
Chicken thighs provide a good source of protein and fat, while the cheddar adds extra flavor and nutrients.
4. Lunch: Tuna and Hard-Boiled Eggs
This simple lunch is perfect for busy days.
Ingredients:
- 1 can of tuna in water, drained
- 2 hard-boiled eggs, sliced
- Salt and pepper to taste
Instructions:
- Mix the drained tuna with salt and pepper in a bowl.
- Arrange the sliced hard-boiled eggs on a plate.
- Serve the seasoned tuna alongside the eggs.
This meal is rich in protein and omega-3 fatty acids from the tuna, while the eggs provide additional nutrients.
5. Dinner: Ground Beef Patties
A simple and satisfying dinner option.
Ingredients:
- 1 pound grass-fed ground beef (80/20 fat content)
- Salt and pepper to taste
Instructions:
- Divide the ground beef into 4 equal portions and shape into patties.
- Season both sides with salt and pepper.
- Cook in a skillet or grill to your desired doneness.
- Serve hot.
These beef patties are a great source of protein and healthy fats, aligning perfectly with the PHD principles.
6. Dinner: Slow-roasted salmon
For a change of pace, try this delicious fish dinner.
Ingredients:
- 1 large salmon fillet
- Salt and pepper to taste
- Ghee or tallow for cooking
Instructions:
- Preheat your oven to 275°F (135°C).
- Season the salmon with salt and pepper.
- Place the salmon in a baking dish greased with ghee or tallow.
- Roast for about 30 minutes or until the fish flakes easily with a fork.
Salmon is an excellent source of omega-3 fatty acids and high-quality protein.
7. Snack: Cottage Cheese
A simple, protein-rich snack.
Ingredients:
- 1 cup full-fat cottage cheese
Instructions:
- Simply enjoy the cottage cheese straight from the container.
Cottage cheese is a good source of protein and is allowed in moderation on the PHD.
8. Snack: Sardines
Another quick and nutrient-dense snack option.
Ingredients:
- 1 can of sardines in olive oil
Instructions:
- Open the can and enjoy the sardines as is.
Sardines are packed with omega-3 fatty acids and are a convenient PHD-friendly snack.
9. Bonus: Bone Broth
A nourishing addition to your PHD regimen.
Ingredients:
- Beef bones
- Water
- Salt to taste
Instructions:
- Place beef bones in a large pot and cover with water.
- Bring to a boil, then reduce heat and simmer for 12-24 hours.
- Strain the broth and season with salt to taste.
Bone broth is rich in collagen and other nutrients, supporting gut, skin, and joint health.
10. Dessert: Kefir with Eggs
For those times when you’re craving something a little different.
Ingredients:
- 1 cup kefir
- 2 eggs, cooked to your liking (e.g., over medium)
Instructions:
- Pour the kefir into a bowl.
- Cook the eggs to your preference.
- Place the cooked eggs on top of the kefir.
This unique combination provides probiotics from the kefir and additional protein from the eggs.
Remember, the Proper Human Diet is about focusing on nutrient-dense, animal-based foods. These recipes should give you a good starting point, but feel free to experiment with the allowed foods to find combinations that work best for you. Always consult with a healthcare professional before making significant changes to your diet.
