7-Day Methylation Diet Plan
Protocol Objectives
Folate (Greens)
Natural folate from dark leafy greens is the primary methyl donor.
B12 (Meat)
Required for the methylation cycle.
Choline (Eggs)
Oxidizes to Betaine, a methyl donor.
Betaine (Beets)
Direct methyl donor.
Day 1 Leafy Greens
Breakfast
Spinach Omelet
Folate/Choline.
Lunch
Kale Salad
Folate.
Dinner
Collards
Folate.
Day 2 Liver
Breakfast
Liver Pate
Superfood.
Lunch
Beef Liver
B12/Folate.
Dinner
Onions
Sulfur.
Day 3 Beets
Breakfast
Beet Juice
Betaine.
Lunch
Roasted Beets
Betaine.
Dinner
Goat Cheese Salad
Pairing.
Day 4 Eggs
Breakfast
3 Eggs
Choline.
Lunch
Egg Salad
Choline.
Dinner
Quiche
Choline.
Day 5 Legumes
Breakfast
Lentils
Folate.
Lunch
Chickpeas
B6.
Dinner
Black Beans
Fiber.
Day 6 Seeds
Breakfast
Sunflower Seeds
B vitamins.
Lunch
Pumpkin Seeds
Zinc.
Dinner
Tahini
Sesame.
Day 7 Maintenance
Breakfast
Avocado
Folate.
Lunch
Salmon
B12.
Dinner
Asparagus
Folate.
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Adaptogens
Specific nutrients (EGCG, Curcumin, Rosmarinic Acid) act as 'methylation adaptogens', balancing the process.
Scientific References:
1. Anderson, O. S., et al. (2012). 'Nutrition and epigenetics: an interplay of dietary methyl donors...'
1. Anderson, O. S., et al. (2012). 'Nutrition and epigenetics: an interplay of dietary methyl donors...'