The Face IQ Nutrition Blueprint 2026

Your Daily Targets

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Calories per day

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grams

Protein

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grams

Fat

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grams

Carbs

Protein

Fat

Carbs

Adjust your fat-to-carb ratio

30%Fat

43%Carbs

--g

Fat per day

--g

Carbs per day

Protein

The Foundation

1g per pound of your goal body weight

Protein is the structural backbone of every tissue in your body: muscle, bone, skin, hair, organs, and immune cells. Beyond muscle protein synthesis, animal protein delivers the full spectrum of essential amino acids in their most bioavailable form, alongside B12, B6, niacin, zinc, heme iron, creatine, carnosine, and taurine. These aren't supplements. They're nutrients your body was designed to extract from flesh, organs, and eggs.

Approved Sources

Beef, Lamb & Bison Red meat is king. Rich in heme iron, zinc, B12, creatine, and carnitine

Eggs Whites cooked, yolks raw. Nature's most complete food, rich in choline and retinol

Milk, Cheese & Yogurt Ideally raw. Complete protein with calcium, K2, and beneficial enzymes intact

Bone Broth, Gelatin & Collagen Glycine-rich proteins that support gut lining, joints, skin, and deep sleep

Shellfish Shrimp, scallops, clams, with a focus on oysters for zinc, selenium, and B12

White Fish Cod, sole. Lean, easily digested, and gentle on the system

Chicken & Turkey Occasionally. Lean and versatile for hitting protein targets without excess fat

Example Meals

6 oz ribeye with 3 eggs. Raw egg yolks blended into milk with honey. Ground beef bowl with white rice. Bone broth with shredded chicken. Oysters with lemon and butter.

Carbohydrates

The Fuel

The remainder of your daily calories

Carbohydrates are your body's preferred fuel for high-intensity training, thyroid function, and metabolic rate. The key is sourcing. Fruit sugars, honey, and well-cooked starches are easily digested, rich in micronutrients, and support the conversion of T4 to active T3 thyroid hormone. Adequate carbs keep cortisol low, sleep deep, and energy stable. They're the variable macro: fixed after protein and fat are set, they flex with your goal. Lower on a cut, higher on a bulk, but never eliminated.

Approved Sources

Fresh Fruit Oranges, mangos, cherries, papaya, grapes. Vitamins, potassium, and natural energy

Fresh-Squeezed Juice 100% fruit juice. Fast-absorbing energy with natural micronutrients intact

Dried Fruit Figs, dates, raisins. Sulfate-free when possible. Dense, portable energy

Raw Honey Enzymes, antimicrobial properties, and a near-perfect glucose-to-fructose ratio

Maple Syrup Rich in manganese and zinc. A clean, mineral-dense sweetener

Potatoes, White Rice & Carrots Well-cooked starches. Easy to digest, satiating, and gentle on the gut

Example Meals

Fresh orange juice with a spoonful of honey. Bowl of white rice with butter and salt. Sliced mango with raw cream. Raw milk with honey and egg yolks. Dates stuffed with butter.

Fats

The Carrier

30% of your total daily calories

Fat is not filler. It's the vehicle for your most critical nutrients. Vitamins A, D, K2, and E are fat-soluble, meaning without adequate dietary fat, you simply cannot absorb them. Cholesterol from animal fats is the direct precursor to testosterone, estrogen, cortisol, and vitamin D synthesis. Butter and ghee deliver butyric acid that feeds your gut lining. Saturated fats from quality sources support bile production, hormonal balance, brain function, and deep satiety. This is the macro that makes everything else work.

Approved Sources

Butter Preferably grass-fed and raw. One of the richest sources of vitamin K2 and retinol

Ghee Clarified butter. Pure butterfat, rich in butyric acid, excellent for high-heat cooking

Cream Preferably raw. Dense, satiating, and pairs naturally with fruit, honey, and coffee

Beef Tallow & Lamb Fat Traditional animal fats. Heat-stable, nutrient-dense, and deeply satiating

Cocoa Butter & Coconut Oil Safe and useful but less nutritious than animal fats. MCTs support quick energy

Extra Virgin Olive Oil 100% raw, cold-pressed only. Can be had on occasion. Not a primary fat source

Example Meals

Coffee with raw cream and honey. Eggs fried in butter or ghee. Warm milk with ghee and honey before bed. Berries with cream. Potatoes roasted in beef tallow.

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