I do a fruit smoothie with additional frozen spinach, protein powder, and 1 tbsp olive oil for breakfast. For lunch I eat 0.45-0.5lb grass fed beef and 400-500g (usually russet) potatoes and 1/2tbsp olive oil. For dinner, I usually eat 150g chicken breast, and a large sweet potato. Sometimes I swap the sweet potato for organic spaghetti and marinara sauce or more russet potatoes and marinara.

High DHT levels lead to hair loss. There is one study that showed a significant increase in DHT from creatine . It's never been replicated because nobody has tried to replicate it, because supplement studies are funded by supplement companies, and they don't want to fund a study that will prove the one downside of creatine. There are too many anecdotes, including myself, where hair loss started at the exact moment someone started taking creatine; I literally woke up with clumps of hair on my pillow the first week I started taking creatine. My guess is that creatine does raise DHT, but only a certain percentage of men, who are also predisposed to male pattern baldness experience an influence from the increase that creatine creates. For example maybe 30% of men predisposed to male pattern baldness will also see hair loss from the DHT increase, so it's probably about 5-10% of people who do experience hair loss from creatine, and many of those are going to go bald anyways, so it's hard to discern causality.