>>41330
This is highly personalized, it varies from everyone. Try removing one item at a time & journal the results.

It took me 5 years to optimize my diet based on income, time, and quirks of my biology.

Generally you want to replace most fats with saturated fats, and add glycine rich meats and fermented foods.

Calcium interferes with protein absorption, so I eat calcium such foods with fatty foods and vitamin k2. That is one meal.

My other meal consists of protein and carbs.

I generally go for 1/3 each protein, fat, carbs split in terms of calories (not portions).

Otherwise do something like calisthenics 2x a week & cardio 5x a week.