RTK Meal Plan PDF

Rockgevity®

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ROCKGEVITY COOKING

A lectin lite, nutrient-dense, ancestral approach utilizing new science techniques & ingredients 

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ROCKGEVITY THERAPEUTIC KITCHEN MEAL PLAN

This meal plan is designed to transition you into a Carnivore-heavy approach. It prioritizes

ruminant meats and ancestral fats to fuel the "higher brain" while allowing for the "safe"

plant-based staples (A2 dairy and glyphosate-free oats) Rock has found success with.

The Rockgevity 7-Day "Higher Brain" Meal Plan

The Core Rule: All cooking is done with Beef Tallow, Pastured Lard, or Grass-fed Ghee.

Daily Morning Ritual

● The Gut-Starter: Warm water with a pinch of sea salt (celtic or pink) to support

electrolytes.

● Optional: Black coffee or tea (organic, to avoid mycotoxins).

Monday: The Ruminant Reset

● Breakfast: 3 Pastured Eggs fried in Beef Tallow with 2 slices of nitrate-free, pastured

bacon.

● Lunch: Grass-fed Ground Beef (80/20) sautéed with a small amount of sea salt.

● Dinner: Ribeye Steak (100% Grass-fed) seared in tallow. A side of A2 Parmigiano

Reggiano.

Tuesday: The Ancestral Energy Day

● Breakfast: Glyphosate-free Oats prepared with water and a dollop of A2 goat butter.

● Lunch: Cold sliced Roast Beef (leftover from Monday) with cubes of Sheep’s milk

Manchego cheese.

● Dinner: Ground Lamb "hash" seared in lard with a small side of pressure-cooked squash

(to minimize lectins).

Wednesday: From the Sea (Wild-Caught)

● Breakfast: Smoked Wild Salmon with a small slice of A2 goat cheese.

● Lunch: Sardines in extra virgin olive oil (or water) with a side of avocado.

● Dinner: Wild-caught Scallops or Shrimp seared in Duck Fat.

Thursday: The "Carnivore" Balance

● Breakfast: Omelet made with pastured eggs, A2 goat cheese, and sautéed in tallow.

● Lunch: Bison Burger patties (no bun) with a side of sliced avocado.

● Dinner: Slow-cooked Beef Chuck Roast (Ruminant) with a small portion of

pressure-cooked sweet potatoes.

Friday: Fat-Fuel Friday

● Breakfast: 2-3 Soft-boiled eggs with a side of pastured pork sausage.

● Lunch: Canned Mackerel or Tuna (wild-caught) mixed with avocado oil mayo.

● Dinner: New York Strip seared in Beef Tallow, finished with a compound butter made of

A2 European butter and herbs.

Saturday: Chef’s Special (The "Pegan" Indulgence)

● Breakfast: Glyphosate-free oats topped with a small handful of seasonal berries

(In-season only).

● Lunch: Lamb Chops seared in tallow with a side of A2 Greek yogurt (sheep/goat).

● Dinner: Roast Chicken (pastured) with the skin on, basted in its own rendered fat and

lard.

Sunday: The Longevity Fast & Feast

● Morning: Fasting period (Water/Salt/Black Coffee only) to trigger autophagy.

● Late Lunch: Large "Feast" of Grass-fed Beef Brisket or Short Ribs.

● Dinner: Light snack of A2 cheese (Parmigiano Reggiano) and a few slices of prosciutto.

Chef Whitney’s Kitchen Notes for Success:

1. Salt is Life: On a carnivore-heavy diet, you lose more salt. Use high-quality sea salt

liberally on your meats to avoid "keto flu" or fatigue.

2. The Tallow Secret: Keep a jar of beef tallow on your counter. Use it for everything—it has

a high smoke point and won't oxidize like seed oils.

3. A2 Only: If you feel "heavy" or bloated after the dairy, cut it back to just the hard, aged A2

cheeses like Parmigiano Reggiano.