LUCAS HEDENBÄCKFounder at Superhuman Protocol

What I Eat in a Day👆

14 Jun 2026 · 1 min

Watch on YouTube

1:01

In this single‑speaker vlog, Lucas Wilhelm Hedenbäck walks viewers through a full day of eating while practicing intermittent fasting. He breaks his fast at noon with organic rice seasoned with herbs, grass‑fed beef, and a banana. His pre‑workout snack consists of dates, butter, and black coffee, which he champions as a natural alternative to processed pre‑workout formulas. After an outdoor workout (highlighting grounding and vitamin D exposure), he consumes raw local honey and a raw‑milk protein shake. Meal three repeats grass‑fed beef paired with organic potatoes, raw cheese, avocado, and sauerkraut for gut health. The final meal is a raw kefir bowl topped with dates, apple, berries, coconut flakes, bee pollen, and more raw honey. Throughout, Lucas stresses a philosophy of high‑quality, single‑ingredient whole foods, dismisses calorie and macro tracking, and prioritizes gut health, natural nutrients, and simplicity over isolated supplements.

Chapters

Here's another full day of eating to get into the best shape of my life. I'm fasting in the morning, so first meal is around 12 PM. Organic rice spiced up with cilantro, basil, parsley, thyme, olive oil, and lime juice. And with that, some grass-fed beef and a banana on the side. After that, the classic pre-workout snack: dates, butter, and black coffee. This is the best pre-workout you can have, in my opinion. You don't need a concoction of isolated compounds to get a good workout in, trust me. Outside in the sun for the workout, getting our daily dose of grounding and vitamin D in at the same time, which is very, very crucial. Post-workout, we're having 2 big spoons of Rollo local honey and my protein shake of choice, a liter of raw milk. Then we're on to meal 3, more grass-fed beef, organic potatoes, raw cheese, avocado, and some sauerkraut for the gut health. And last meal is going to be a raw kefir bowl, topping it up with dates, apple, blackberries, blueberries, coconut flakes, bee pollen, and some more raw local honey. Calories and macros, still don't know, still don't care. I'm sticking to my principles, focusing on high-quality, single-ingredient whole foods. That's always going to be the most important thing.