7-Day Zinc Restoration Plan
Protocol Objectives
Oysters
Oysters are the single highest food source of zinc (up to 600% DV per serving).
Red Meat
Beef and lamb are the most common dietary sources of absorbable zinc.
Seeds
Pumpkin and hemp seeds are the best plant sources, though absorption is lower than meat.
Limit Phytates
Grains and legumes contain phytates that bind zinc. Soaking/sprouting or eating leavened bread (sourdough) improves absorption.
Day 1 Oyster Day
Breakfast
Smoked Oysters on Toast
High impact start.
Lunch
Seafood Chowder
Mix of shellfish.
Dinner
Beef Stir-Fry
Red meat zinc.
Day 2 Beef Day
Breakfast
Steak & Eggs
Zinc powerhouse.
Lunch
Roast Beef Sandwich
Cold cuts work.
Dinner
Beef Stew
Slow cooked chuck.
Day 3 Lamb
Breakfast
Lamb Sausage
High zinc meat.
Lunch
Lamb Gyro Salad
Leftover lamb.
Dinner
Lamb Chops
Rich source.
Day 4 Seeds (Plant)
Breakfast
Pumpkin Seed Oatmeal
Pepitas.
Lunch
Hemp Seed Salad
Sprinkle liberally.
Dinner
Tahini Chicken
Sesame seeds.
Day 5 Shellfish Variety
Breakfast
Crab Omelet
Crab is high zinc.
Lunch
Shrimp Cocktail
Decent source.
Dinner
Mussels in Garlic
Shellfish boost.
Day 6 Legumes (Soaked)
Breakfast
Hummus Toast
Chickpeas have zinc.
Lunch
Lentil Soup
Vegetarian source.
Dinner
Pork Chops
Pork has moderate zinc.
Day 7 Maintenance
Breakfast
Yogurt & Cashews
Dairy/Nut zinc.
Lunch
Turkey Burger
Poultry source.
Dinner
Pot Roast
Beef base.
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Copper Balance
Zinc and Copper compete for absorption. High dose zinc supplements can cause copper deficiency. Food sources are naturally balanced.
Scientific References:
1. Prasad, A. S. (2008). 'Zinc in human health: effect of zinc on immune cells.' Molecular Medicine.
1. Prasad, A. S. (2008). 'Zinc in human health: effect of zinc on immune cells.' Molecular Medicine.