This summary of Peat's dietary recommendations was found in a blog run by 2 of his followers, written by someone named Jay. I think it is as close as you will come to finding an eating plan since Ray Peat has not written an eating plan, just made various dietary recommendations.

JAY said:
Protein sources: gelatin, milk, cheese, eggs, potatoes, meat (preferably not the lean cuts). Eat about 70-100 g per day and have some with every meal.

Fat sources: coconut oil, butter, olive oil (only as a condiment).

Carbohydrate sources: fruit juices, fruit, sugar, potatoes. Have some with every meal to prevent hypoglycemia after eating the proteins.

Avoid at all cost: PUFAs, soy, seeds, cruciferous vegetables and most vegetables in general. Roots are more harmless than the others. Also don't eat too much of lean meat.

Everything else is somewhere in between - it won't kill you if consumed, but unless you are healthy it's better to prefer above listed foods.

Extras: pregnenolone, progesterone, thyroid and some minerals may be needed to correct hormonal imbalances if food is not enough to do the trick, and some of these in small doses will slow down the aging. Coffee supports the metabolism but has to be consumed with some sugar or with meal to prevent stress response due to low blood sugar.

Also keep in mind that if you have been eating PUFAs in the past, the oil change in your tissues takes up to four years during which your fat stores will be releasing enough PUFAs to cause you some troubles, so it requires some patience and also some skillful means to counteract their effects, like getting some extra vitamin E, little thyroid to counteract their antithyroid action etc. It all depends on how your metabolism works.
March 13, 2010 1:13 PM
Jay said...
Perhaps I should add that in every case you should read through his texts and through posts on this blog and make some notes, because there are some important details which can not be listed in such brief overview I just gave you. Like: fruits in general are fine, but grapefruit is full of phytoestrogens, so avoid it, and berries are full of small seeds you can't avoid, so it's better to skip them too.