7-Day Biotin (B7) Plan
Protocol Objectives
Egg Yolks
Yolks are one of the richest sources. *Cook* your eggs; raw egg whites contain avidin which blocks biotin absorption.
Liver
Beef liver is the undisputed king of biotin content.
Nuts & Seeds
Almonds, walnuts, and peanuts provide good plant-based biotin.
Salmon
Fatty fish provides biotin along with healthy fats.
Day 1 Egg Day
Breakfast
3 Hard Boiled Eggs
Cooked yolks.
Lunch
Egg Salad Sandwich
Mayo & Eggs.
Dinner
Quiche
Egg pie.
Day 2 Liver Boost
Breakfast
Toast
Light start.
Lunch
Liver & Onions
Top source.
Dinner
Sweet Potato
Veggie source.
Day 3 Nuts
Breakfast
Almond Butter Oatmeal
Nutty start.
Lunch
Peanut Satay Chicken
Peanuts have B7.
Dinner
Walnut Crusted Fish
Crunchy crust.
Day 4 Salmon
Breakfast
Smoked Salmon
Fish source.
Lunch
Salmon Burger
Patty form.
Dinner
Baked Salmon
Fillet.
Day 5 Pork
Breakfast
Bacon & Eggs
Pork + Eggs.
Lunch
Pork Chop
Meat source.
Dinner
Cauliflower Cheese
Cauliflower has B7.
Day 6 Avocado
Breakfast
Avocado Toast
Plant source.
Lunch
Guacamole Salad
Fresh.
Dinner
Cheese Burger (No Bun)
Beef + Cheese.
Day 7 Maintenance
Breakfast
Scrambled Eggs
Daily staple.
Lunch
Tuna Salad
Fish.
Dinner
Mushroom Risotto
Mushrooms.
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Raw Egg Warning
Avoid raw egg whites (e.g. in smoothies). The protein Avidin binds Biotin irreversibly. Cooking denatures avidin, making eggs safe.
Scientific References:
1. Zempleni, J., et al. (2009). 'Biotin.' Biofactors.
1. Zempleni, J., et al. (2009). 'Biotin.' Biofactors.