What is a typical meal with these ratios?
I don't usually narrow it down to a meal but rather look at it from a daily intake point of view.
I'd be thinking, small portion of fatty meat, small portion of starch, some fibrous veg and bulk oil to add on top. Something like that?
No, not quite like that at all actually. I don't eat any form of starch, neither do I have any form of grain/grain products.
Fats come from plenty of avocados and raw macadamia nuts. These two foods are extremely high in a very similar type of fatty acids, namely the omega 9 monounsaturated type in its pristine form. I also have Sicilian olives, amazing taste and also a fruit that is very high in fat. I do my best to minimise any form of naked oil intake, even extra virgin olive oil. I only have it as a back up.
Protein comes from a very fatty mackerel fish with its very high omega 3 fatty acids, in addition to a high protein content as well. Eggs, especially the yolks is simply an incredible food of nature.
Non starchy vegetables and low glycemic index fruits are also on the menu. Sometimes I have dairy when I make my 24 hours natural yogurt. Last time I checked, I believe broccoli has more protein than red meat per calorie unit. So vegies are very high in protein. even though I don't take in any form of protein powder, I know that WPI/WPC are extremely good for one's immune system, and are the only form of animal protein that leaves an alkaline residue after ingestion.
You may top all the above with all types of fresh herbs such as parsley, coriander, dill, basil, thyme, oregano, etc. Add to that some seriously good for you spices such as genuine Sri Lankan cinnamon which also has a tremendously positive effect on anything to do with insulin signaling. I also have the 85% dark chocolate, as well as enjoy my white, green, and black teas, coldly brewed with some lemon juice to increase their antioxidant level 16 folds etc.
Meat and chicken etc. I do have but not very often. I'll be more specific with a full diet once I decide to do a write up on the way I work out and eat. I hope the above answers some of your questions JZ.