The Diet

The Perfect Health Diet

Here’s our Perfect Health Diet food plate:

PHD_Apple_plate cropped

NOTE: This is our new food plate, updated 2015. Foreign translations of the original food plate may be found here.

We recommend:

  • About 3 pounds [1.4 kg] of plant foods per day, including:
    • About 1 pound [0.45 kg] of safe starches, such as white rice, potatoes, sweet potatoes, and taro;
    • About 1 pound [0.45 kg] of sugary in-ground vegetables (such as beets or carrots), fruits, and berries;
    • Low-calorie vegetables to taste, including fermented vegetables and green leafy vegetables.
  • One-half to one pound [0.25 to 0.5 kg] per day of meat or fish, which should include organ meats, and should be drawn primarily from:
    • ruminants (beef, lamb, goat);
    • birds (especially duck and wild or naturally raised birds);
    • Shellfish and freshwater and marine fish.
  • Low omega-6 fats and oils from animal or tropical plant sources, to taste. Good sources include:
    • butter, sour cream, beef tallow, duck fat;
    • coconut milk or oil
    • palm oil, palm kernel oil, olive oil, avocado oil, macadamia nut butter, almond butter, cashew butter
  • Acids to taste, especially citric acid (lemon juice, lime juice, orange juice, grapefruit juice), lactic acid from fermented or pickled vegetables, vinegars, tannic acids from wine, and tomatoes.
  • Broths or stocks made from animal bones and joints.
  • Snacks or desserts from our pleasure foods: fruits and berries, nuts, alcohol, chocolate, cream, and fructose-free sweeteners like dextrose or rice syrup.

By weight, the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories.

In the shadow of the apple are foods forbidden because of their high toxin content. Notably:

  • Do not eat cereal grains — wheat, barley, oats, corn — or foods made from them — bread, pasta, breakfast cereals, oatmeal. The exception is white rice, which we count among our “safe starches.” Rice noodles, rice crackers, and the like are fine, as are gluten-free foods made from a mix of rice flour, potato starch, and tapioca starch.
  • Do not eat calorie-rich legumes. Peas and green beans are fine. Soy and peanuts should be absolutely excluded. Beans might be acceptable with suitable preparation, but we recommend avoiding them.
  • Do not eat foods with added sugar or high-fructose corn syrup. Do not drink anything that contains sugar: healthy drinks are water, tea, and coffee.
  • Polyunsaturated fats should be a small fraction of the diet (~4% of total calories). To achieve this, do not eat seed oils such as soybean oil, corn oil, safflower oil, sunflower oil, canola oil, or the like.

We highly recommend certain foods for their micronutrients. These include liver, kidney, egg yolks, seaweeds, shellfish, fermented vegetables, and bone broths.

We also recommend augmenting the diet with certain supplements. See our Supplement Recommendations page. These nutrients are deficient in modern diets due to removal of minerals from drinking water by treatment, depletion of minerals from soil by agriculture, or modern lifestyles that deprive us of vitamin D by indoor living.

We recommend tweaking the diet for certain diseases. Neurological disorders often benefit from a diet that is ketogenic; other conditions may benefit from lower carb diets. These variations are discussed in the book:

See the “Buy the Book” page for other purchase options.

Leave a comment ?


  1. Two weeks in…added rice and potatoes back into my diet…I feel no different other than constipation + weight gain. Chronic fatigue has not changed.

  2. Hi Paul- Do you believe the COVID vaccines are safe to receive? Thanks.

    • Hi TR,

      If by safe you mean without their own direct negative effects and without a risk of enhancing the severity of COVID, no, I don’t believe the Pfizer or Moderna mRNA vaccines are safe. There is an immediate risk (peaking about 2 weeks after each injection) of an immune attack on the vasculature or hematopoietic cells of the bone marrow, and a delayed risk of antibody-dependent enhancement of the inflammatory response to later COVID infection which could exacerbate the disease.

      Whether getting vaccinated is better than not being vaccinated is an open question for which we need more data, but the vaccines are certainly not without risk, and the risk from the vaccines could outweigh a risk reduction from the disease.

      The traditional inactivated virus vaccines that China is using on its population are much less risky in my view, though also not completely without risk.

      Best, Paul

      • THANK YOU PAUL!!!! A recent post on the vaccines by Anthony Colpo gave me pause and I was very interested on your take. THANK YOU.

      • Hi Paul
        If these vaccines carried a risk of illness as high as, or higher than, that caused by the virus itself, wouldn’t the statistics be showing noticeable levels of hospitalisations of vaccinated people by now, especially in countries such as Israel which have vaccinated a significant proportion of their population? Or might this take longer to show up in the stats?

        • Hi Harry,

          I think we should have an idea within the next few months of how dangerous the vaccine-specific post-injection effects are.

          Then, it will take some time to compare death rates from COVID among vaccinated vs unvaccinated.

          I think by the end of the winter we should know or have a good idea.

          Best, Paul

  3. Hi! I am going to start this diet soon. I want to know how my current morning juice may fit in. Each morning I juice 1 brocolli stalk and florets, 1 zuchinni, 1 golden beet, 4 sheets of kale, a knob of ginger and turmeric, 4 carrots, and 1 cucumber. Each day it comes out to more or less 24oz. What requirements does this fulfill for the daily diet you recommend?

    Also, are chia seeds ok?

    • Hi Eric,

      Juicing is fine, though eating the vegetables would be even better. Eating that many vegetables is certainly not a requirement — you don’t need that much — but I doubt there is harm in it.

      Best, Paul

  4. Hi! Are all the brands of vitamins you recommend equal quality? I see there are some differences in price and want to make sure I’m not putting toxic manufactured vitamins in me.

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