7-Day Vitamin K2 Optimization Plan
Protocol Objectives
Fermentation
Bacteria produce K2 during fermentation. Natto (soy) is the highest source. Hard cheeses (Gouda/Brie) are also rich.
Grass-Fed Fat
Animals grazing on green grass convert K1 to K2. Grass-fed butter, ghee, and egg yolks are key sources.
Dark Meat
Chicken dark meat and liver (Goose/Chicken) contain MK-4, a potent form of K2.
Fat Soluble
Like D and A, K2 requires fat for absorption. Do not eat low-fat versions of K2 foods.
Day 1 Fermented Cheese
Breakfast
Omelet with Gouda
Gouda is high in K2.
Lunch
Brie & Apple Plate
Soft ripened cheese.
Dinner
Burger with Jarlsberg
Specific cheeses matter.
Day 2 Natto Challenge
Breakfast
Natto over Rice
Highest K2 source on earth.
Lunch
Miso Soup
Fermented soy.
Dinner
Chicken Thighs
Dark meat MK-4.
Day 3 Organ Meats
Breakfast
Eggs & Goose Liver Pate
Liver is MK-4 dense.
Lunch
Chicken Liver Salad
Pan fried livers.
Dinner
Steak & Butter
Grass-fed butter.
Day 4 Egg Yolks
Breakfast
3 Eggs (Pasture Raised)
Yolk quality matters.
Lunch
Cobb Salad
Boiled eggs & blue cheese.
Dinner
Pork Chops
Pork fat has K2.
Day 5 Grass Fed Dairy
Breakfast
Full Fat Yogurt
Grass-fed source.
Lunch
Caprese Salad
High quality mozzarella.
Dinner
Salmon with Ghee
Ghee is concentrated K2.
Day 6 Poultry Fat
Breakfast
Duck Egg (if avail)
Or chicken eggs.
Lunch
Chicken Wings (Baked)
Skin/Fat is good here.
Dinner
Roast Duck
Rich in K2.
Day 7 Maintenance
Breakfast
Cheese Omelet
Cheddar/Swiss.
Lunch
Salami & Cheese
Cured meats.
Dinner
Beef Stew
Hearty meal.
Get a plan for your exact biomarkers
Don't guess your nutrition. Our AI analyzes your lab results to find the perfect balance of 160+ nutrients for your unique biology.
Analyze My Results NowProtocol Guidelines & Science
K1 vs K2
Leafy greens have K1 (clotting). Fermented/Animal foods have K2 (calcium transport). You need both, but K2 is the deficiency concern.
Vitamin D Synergy
K2 works with D3. Taking high dose D3 without K2 can be counterproductive for calcium placement.
Scientific References:
1. Vermeer, C., et al. (2004). 'Beyond deficiency: potential benefits of increased intakes of vitamin K for bone and vascular health.' European Journal of Nutrition.
2. Beulens, J. W., et al. (2009). 'High dietary menaquinone intake is associated with reduced coronary calcification.' Atherosclerosis.
1. Vermeer, C., et al. (2004). 'Beyond deficiency: potential benefits of increased intakes of vitamin K for bone and vascular health.' European Journal of Nutrition.
2. Beulens, J. W., et al. (2009). 'High dietary menaquinone intake is associated with reduced coronary calcification.' Atherosclerosis.