Vegan diet plan

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Here you'll find an example of a week of eating a healthy vegan diet.
Each day includes nutritional values, estimated cost, calories, and time spent cooking. This is aimed to give you a general idea of how to plan a diet efficiently time-wise, fulfilling all nutritional needs, and cheaply.

Average person's diet plan

This diet plan is recommended for the average person. This diet's daily nutritional values, equally to the rest of the meals on the website, are based on an adult male of 90 kg, with a potassium goal of 4700mg (instead of the usual 3400mg), which makes it optimal for blood pressure, kidney function, and heart health. Daily amounts are around 2000 kcal, to make sure that all nutritional needs are met even if you're sedentary. Depending on your height, age, sex, and physical activity, you can make bigger or smaller portions according to your caloric needs.

Day 1

Cooking/preparing time: 1 hour 17 minutes

Cost: $7.30

Nutrition facts for the day
CALORIES (kcal): 2018
Proteins 164% 92.9g Protein: lysine 197% 3.9g
Protein: methionine 119% 1.1g
Protein: isoleucine 181% 3.1g
Carbohydrates 202% 264.6g Fibers 166% 64.5g
Net carbs n/a 100.1g
Sugars n/a 81.7g
Fats 122% 81g Omega-3 254% 4.2g
Omega-6 172% 29.6g
Saturated fats n/a 12.5g
Vitamin B1 169% 2.1mg Vitamin B2 9143% 118.9mg
Vitamin B3 2154% 344.9mg Vitamin B5 163% 8.3mg
Vitamin B6 2676% 43.8mg Folate 251% 1015.8μg
Vitamin A 213% 1945.8μg Vitamin C 221% 200.2mg
Vitamin E 177% 27.1mg Vitamin K 1035% 1246μg
Vitamin B12 / / Vitamin D / /
Calcium 110% 1124.5 Copper 457% 4.1mg
Iron 422% 33.9mg Magnesium 187% 756.3mg
Manganese 535% 12.4mg Phosphorus 248% 1753.9mg
Potassium 100% 4797mg Selenium 213% 118.4μg
Zinc 128% 14.2mg Sodium to taste

Breakfast

Cooking/preparing time: 10 minutes

Cost: $1.75

Nutrition facts
CALORIES (kcal): 819
Proteins 52% 29.2g Protein: lysine 36% 0.7g
Protein: methionine 37% 0.3g
Protein: isoleucine 43% 0.7g
Carbohydrates 78% 101.6g Fibers 54% 20.8g
Net carbs n/a 80.8g
Sugars n/a 37.2g
Fats 58% 37.9g Omega-3 17% 0.3g
Omega-6 67% 11.5g
Saturated fats n/a 6.5g
Vitamin B1 65% 0.8mg Vitamin B2 9033% 117.4mg
Vitamin B3 2042% 326.8mg Vitamin B5 37% 1.9mg
Vitamin B6 2538% 33.0mg Folate 52% 209.3μg
Vitamin A 1% 15.8μg Vitamin C 73% 66.1mg
Vitamin E 99% 14.9mg Vitamin K 68% 82.7μg
Vitamin B12 / / Vitamin D / /
Calcium 26% 264.4mg Copper 108% 1.0mg
Iron 152% 12.2mg Magnesium 64% 257.9mg
Manganese 226% 5.2mg Phosphorus 75% 531.2mg
Potassium 30% 1449.2mg Selenium 67% 37.3μg
Zinc 37% 4.1mg Sodium to taste
  • 2 whole-wheat peanut butter toasts (3 tbsp peanut butter each), with 1 tbsp sunflower seeds each, sprinkled on top
  • 1 serving of Xberry smoothie
  • supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Cooking/preparing time: 45 minutes

Cost: $2.40

Nutrition facts
CALORIES (kcal): 476
Proteins 34% 19.5g Protein: lysine 32% 0.7g
Protein: methionine 27% 0.3g
Protein: isoleucine 35% 0.6g
Carbohydrates 53% 70.0g Fibers 35% 13.9g
Net carbs n/a 56.1g
Sugars n/a 18.7g
Fats 24% 16.1g Omega-3 11% 0.2g
Omega-6 27% 4.8g
Saturated fats n/a 2.8g
Vitamin B1 38% 0.5mg Vitamin B2 25% 0.4mg
Vitamin B3 47% 7.6mg Vitamin B5 23% 1.2mg
Vitamin B6 51% 0.6mg Folate 32% 133.5μg
Vitamin A 85% 778.1μg Vitamin C 124% 111.6mg
Vitamin E 29% 4.6mg Vitamin K 103% 125.1μg
Vitamin B12 / / Vitamin D / /
Calcium 26% 264.7mg Copper 88% 0.8mg
Iron 70% 5.6mg Magnesium 38% 154.0mg
Manganese 122% 2.9mg Phosphorus 51% 365.4mg
Potassium 20% 947.7mg Selenium 60% 33.4μg
Zinc 30% 3.3mg Sodium to taste

Afternoon break

Cooking/preparing time: 2 minutes

Cost: $0.95

Nutrition facts
CALORIES (kcal): 286
Proteins 8% 4.9g Protein: lysine 7% 0.1g
Protein: methionine 8% 0.1g
Protein: isoleucine 11% 0.2g
Carbohydrates 22% 29.1g Fibers 16% 6.3g
Net carbs n/a 22.8g
Sugars n/a 19.7g
Fats 29% 19.4g Omega-3 167% 2.7g
Omega-6 66% 11.2g
Saturated fats n/a 1.8g
Vitamin B1 10% 0.1mg Vitamin B2 7% 0.1mg
Vitamin B3 3% 0.5mg Vitamin B5 5% 0.3mg
Vitamin B6 17% 0.2mg Folate 8% 34.1μg
Vitamin A 0% 5.2μg Vitamin C 9% 8.8mg
Vitamin E 3% 0.6mg Vitamin K 3% 4.8μg
Vitamin B12 / / Vitamin D / /
Calcium 3% 39.6mg Copper 57% 0.5mg
Iron 13% 1.1mg Magnesium 13% 55.3mg
Manganese 46% 1.1mg Phosphorus 17% 121.2mg
Potassium 6% 323.7mg Selenium 2% 1.4μg
Zinc 8% 1.0mg Sodium to taste
  • 1 apple
  • 1 fistful (1/4 cup) of walnuts

Dinner

Cooking/preparing time: 20 minutes

Cost: $2.20

Nutrition facts
CALORIES (kcal): 437
Proteins 70% 39.3g Protein: lysine 122% 2.4g
Protein: methionine 47% 0.4g
Protein: isoleucine 92% 1.6g
Carbohydrates 49% 63.9g Fibers 61% 23.5g
Net carbs n/a 40.4g
Sugars n/a 6.1g
Fats 11% 7.6g Omega-3 59% 1.0g
Omega-6 12% 2.1g
Saturated fats n/a 1.4g
Vitamin B1 56% 0.7mg Vitamin B2 78% 1.0mg
Vitamin B3 62% 10.0mg Vitamin B5 98% 4.9mg
Vitamin B6 70% 0.9mg Folate 159% 638.9μg
Vitamin A 127% 1146.7μg Vitamin C 15% 13.7mg
Vitamin E 46% 7.0mg Vitamin K 861% 1033.4μg
Vitamin B12 / / Vitamin D / /
Calcium 55% 555.8mg Copper 204% 1.8mg
Iron 187% 15.0mg Magnesium 72% 289.1mg
Manganese 141% 3.2mg Phosphorus 105% 736.1mg
Potassium 44% 2076.4mg Selenium 84% 46.3μg
Zinc 53% 5.8mg Sodium to taste

Day 2

Cooking/preparing time: 43 minutes

Cost: $9.55

Nutrition facts for the day
CALORIES (kcal): 2054
Proteins 200% 113.7g Protein: lysine 255% 5.0g
Protein: methionine 147% 1.3g
Protein: isoleucine 231% 4.1g
Carbohydrates 229% 288.6g Fibers 196% 75.2g
Net carbs n/a 224.4g
Sugars n/a 121.7g
Fats 95% 62.8g Omega-3 262% 4.2g
Omega-6 123% 21.5g
Saturated fats n/a 9.0g
Vitamin B1 1004% 12.1mg Vitamin B2 940% 12.2mg
Vitamin B3 537% 86.4mg Vitamin B5 207% 10.4mg
Vitamin B6 1017% 18.5mg Folate 217% 878.4μg
Vitamin A 140% 1273.7μg Vitamin C 272% 246.9mg
Vitamin E 108% 16.4mg Vitamin K 271% 326.7μg
Vitamin B12 / / Vitamin D / /
Calcium 108% 1102.0mg Copper 499% 4.5mg
Iron 394% 31.7mg Magnesium 192% 773.6mg
Manganese 463% 10.7mg Phosphorus 292% 2050.0mg
Potassium 124% 5979.6mg Selenium 244% 135.5μg
Zinc 155% 15.2mg Sodium to taste

Breakfast

Cooking/preparing time: 7 minutes

Cost: $2.40

Nutrition facts
CALORIES (kcal): 569
Proteins 33% 19.0g Protein: lysine 33% 0.7g
Protein: methionine 25% 0.2g
Protein: isoleucine 32% 0.6g
Carbohydrates 78% 101.6g Fibers 55% 21.2g
Net carbs n/a 80.4g
Sugars n/a 43.6g
Fats 21% 13.8g Omega-3 158% 2.5g
Omega-6 25% 4.4g
Saturated fats n/a 1.6g
Vitamin B1 54% 0.6mg Vitamin B2 27% 0.4mg
Vitamin B3 43% 7.0mg Vitamin B5 30% 1.5mg
Vitamin B6 69% 0.9mg Folate 36% 147.1μg
Vitamin A 5% 48.5μg Vitamin C 36% 32.4mg
Vitamin E 48% 7.2mg Vitamin K 80% 96.2μg
Vitamin B12 / / Vitamin D / /
Calcium 23% 232.8mg Copper 97% 0.9mg
Iron 64% 5.1mg Magnesium 51% 204.6mg
Manganese 171% 3.9mg Phosphorus 58% 406.7mg
Potassium 26% 1255.2mg Selenium 49% 27.2μg
Zinc 28% 3.1mg Sodium to taste
  • Xberry yogurt with oats, with 1 banana sliced on top, and with 1 tbsp sunflower seeds and 1 tbsp flax seeds sprinkled on top
  • 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus (leftovers from the day before)
  • supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Cooking/preparing time: 25 minutes

Cost: $3.25

Nutrition facts
CALORIES (kcal): 515
Proteins 79% 44.7g Protein: lysine 93% 1.8g
Protein: methionine 53% 0.5g
Protein: isoleucine 84% 1.5g
Carbohydrates 53% 69.6g Fibers 62% 23.6g
Net carbs n/a 46g
Sugars n/a 21.4g
Fats 16% 10.8g Omega-3 26% 0.4g
Omega-6 19% 3.4g
Saturated fats n/a 1.8g
Vitamin B1 883% 10.6mg Vitamin B2 824% 10.7mg
Vitamin B3 440% 70.5mg Vitamin B5 134% 6.7mg
Vitamin B6 795% 10.3mg Folate 117% 469.2μg
Vitamin A 28% 253.0μg Vitamin C 40% 36.8mg
Vitamin E 0% 0.1mg Vitamin K 57% 68.6μg
Vitamin B12 / / Vitamin D / /
Calcium 44% 444.3mg Copper 213% 1.9mg
Iron 147% 11.8mg Magnesium 45% 180.6mg
Manganese 103% 2.4mg Phosphorus 117% 822.0mg
Potassium 38% 1817.6mg Selenium 129% 71.1μg
Zinc 80% 8.9mg Sodium to taste
  • 2 servings of Scrambled tofu
  • 1 1/2 cups of steamed green peas on the side

Afternoon break

Cooking/preparing time: 6 minutes

Cost: $1.00

Nutrition facts
CALORIES (kcal): 367
Proteins 13% 7.5g Protein: lysine 12% 0.2g
Protein: methionine 5% 0.0g
Protein: isoleucine 12% 0.2g
Carbohydrates 55% 72.4g Fibers 29% 11.3g
Net carbs n/a 61.1g
Sugars n/a 37.7g
Fats 14% 9.3g Omega-3 7% 0.1g
Omega-6 12% 2.2g
Saturated fats n/a 0.9g
Vitamin B1 21% 0.3mg Vitamin B2 32% 0.4mg
Vitamin B3 16% 2.7mg Vitamin B5 21% 1.1mg
Vitamin B6 82% 1.1mg Folate 19% 79.8μg
Vitamin A 23% 207.5μg Vitamin C 79% 71.9mg
Vitamin E 35% 5.3mg Vitamin K 50% 61.0μg
Vitamin B12 / / Vitamin D / /
Calcium 7% 77.9mg Copper 47% 0.4mg
Iron 24% 2.0mg Magnesium 32% 131.8mg
Manganese 60% 1.4mg Phosphorus 23% 163.2mg
Potassium 26% 1263.1mg Selenium 6% 3.7μg
Zinc 9% 1.0mg Sodium to taste

Dinner

Cooking/preparing time: 5 minutes

Cost: $2.90

Nutrition facts
CALORIES (kcal): 603
Proteins 75% 42.5g Protein: lysine 117% 2.3g
Protein: methionine 64% 0.6g
Protein: isoleucine 103% 1.8g
Carbohydrates 43% 56.0g Fibers 50% 19.1g
Net carbs n/a 36.9g
Sugars n/a 19.0g
Fats 44% 28.9g Omega-3 71% 1.2g
Omega-6 67% 11.5g
Saturated fats n/a 4.7g
Vitamin B1 46% 0.6mg Vitamin B2 57% 0.7mg
Vitamin B3 38% 6.2mg Vitamin B5 22% 1.1mg
Vitamin B6 71% 0.9mg Folate 45% 182.3μg
Vitamin A 84% 764.7μg Vitamin C 117% 105.8mg
Vitamin E 25% 3.8mg Vitamin K 84% 100.9μg
Vitamin B12 / / Vitamin D / /
Calcium 34% 347.0mg Copper 142% 1.3mg
Iron 159% 12.8mg Magnesium 64% 256.6mg
Manganese 129% 3.0mg Phosphorus 94% 658.1mg
Potassium 34% 1643.7mg Selenium 60% 33.5μg
Zinc 38% 4.2mg Sodium to taste

Day 3

Cooking/preparing time: 38 minutes

Cost: $8.47

Nutrition facts for the day
CALORIES (kcal): 2060
Proteins 164% 93.4g Protein: lysine 196% 3.9g
Protein: methionine 118% 1.0g
Protein: isoleucine 196% 3.4g
Carbohydrates 202% 266.0g Fibers 174% 66.5g
Net carbs n/a 199.5g
Sugars n/a 67.6g
Fats 129% 85.4g Omega-3 218% 3.6g
Omega-6 115% 19.9g
Saturated fats n/a 9.5g
Vitamin B1 938% 11.4mg Vitamin B2 900% 11.7mg
Vitamin B3 522% 83.7mg Vitamin B5 218% 11.0mg
Vitamin B6 923% 12.0mg Folate 180% 725.9μg
Vitamin A 117% 1071.8μg Vitamin C 124% 112.8mg
Vitamin E 121% 18.3mg Vitamin K 130% 159.6μg
Vitamin B12 / / Vitamin D / /
Calcium 112% 1134.2mg Copper 483% 4.4mg
Iron 278% 22.4mg Magnesium 167% 576.2mg
Manganese 443% 10.2mg Phosphorus 269% 1895.2mg
Potassium 106% 5094.6mg Selenium 291% 224.0μg
Zinc 159% 17.7mg Sodium to taste

Breakfast

Cooking/preparing time: 10 minutes

Cost: $1.32

Nutrition facts
CALORIES (kcal): 644
Proteins 35% 19.8g Protein: lysine 27% 0.5g
Protein: methionine 17% 0.1g
Protein: isoleucine 35% 0.6g
Carbohydrates 59% 77.8g Fibers 41% 15.6g
Net carbs n/a 62.2g
Sugars n/a 33.0g
Fats 50% 32.6g Omega-3 155% 2.5g
Omega-6 45% 7.8g
Saturated fats n/a 2.8g
Vitamin B1 38% 0.5mg Vitamin B2 52% 0.7mg
Vitamin B3 33% 5.3mg Vitamin B5 24% 1.2mg
Vitamin B6 57% 0.7mg Folate 28% 112.4μg
Vitamin A 0% 8.7μg Vitamin C 59% 53.3mg
Vitamin E 89% 13.4mg Vitamin K 9% 11.9μg
Vitamin B12 / / Vitamin D / /
Calcium 45% 451.6mg Copper 94% 0.9mg
Iron 51% 4.1mg Magnesium 64% 258.0mg
Manganese 131% 3.0mg Phosphorus 65% 456.0mg
Potassium 26% 1243.0mg Selenium 30% 16.5μg
Zinc 28% 3.1mg Sodium to taste
  • 1 serving of Banana berry smoothie
  • 1 whole-wheat almond butter toast (3 tbsp almond butter)
  • supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Cooking/preparing time: 5 minutes

Cost: $3.20

Nutrition facts
CALORIES (kcal): 657
Proteins 95% 53.5g Protein: lysine 131% 2.6g
Protein: methionine 63% 0.5g
Protein: isoleucine 116% 2.0g
Carbohydrates 71% 92.4g Fibers 72% 27.4g
Net carbs n/a 65g
Sugars n/a 21.0g
Fats 19% 12.9g Omega-3 32% 0.5g
Omega-6 21% 3.7g
Saturated fats n/a 2.2g
Vitamin B1 841% 10.1mg Vitamin B2 809% 10.5mg
Vitamin B3 425% 68.1mg Vitamin B5 139% 7.0mg
Vitamin B6 797% 10.4mg Folate 100% 401.9μg
Vitamin A 0% 1.0μg Vitamin C 15% 13.6mg
Vitamin E 0% 0.1mg Vitamin K 26% 32.0μg
Vitamin B12 / / Vitamin D / /
Calcium 53% 538.0mg Copper 265% 2.4mg
Iron 152% 12.2mg Magnesium 51% 107.5mg
Manganese 118% 2.7mg Phosphorus 136% 958.5mg
Potassium 48% 2289.0mg Selenium 132% 72.9μg
Zinc 84% 9.3mg Sodium to taste
  • 2 servings of Scrambled tofu (leftovers from the previous day)
  • 1 1/2 cup of steamed kidney beans on the side

Afternoon break

Cooking/preparing time: 3 minutes

Cost: $0.80

Nutrition facts
CALORIES (kcal): 228
Proteins 5% 3.4g Protein: lysine 8% 0.2g
Protein: methionine 7% 0.1g
Protein: isoleucine 9% 0.2g
Carbohydrates 9% 13.0g Fibers 15% 6.0g
Net carbs n/a 7g
Sugars n/a 4.9g
Fats 30% 19.8g Omega-3 16% 0.3g
Omega-6 33% 5.6g
Saturated fats n/a 1.7g
Vitamin B1 21% 0.3mg Vitamin B2 6% 0.1mg
Vitamin B3 6% 1.0mg Vitamin B5 9% 0.5mg
Vitamin B6 17% 0.2mg Folate 5% 21.7μg
Vitamin A 106% 954.6μg Vitamin C 4% 4.3mg
Vitamin E 10% 1.5mg Vitamin K 13% 16.3μg
Vitamin B12 / / Vitamin D / /
Calcium 5% 52.7mg Copper 38% 0.3mg
Iron 13% 1.1mg Magnesium 11% 44.2mg
Manganese 60% 1.4mg Phosphorus 15% 109.1mg
Potassium 7% 374.9mg Selenium 3% 65.0μg
Zinc 13% 1.5mg Sodium to taste
  • 2 carrots, peeled
  • 1 fistful (1/4 cup) of pecans

Dinner

Cooking/preparing time: 20 minutes

Cost: $3.15

Nutrition facts
CALORIES (kcal): 531
Proteins 29% 16.7g Protein: lysine 30% 0.6g
Protein: methionine 31% 0.3g
Protein: isoleucine 36% 0.6g
Carbohydrates 63% 82.8g Fibers 46% 17.5g
Net carbs n/a 65.3g
Sugars n/a 8.7g
Fats 30% 20.1g Omega-3 15% 0.3g
Omega-6 16% 2.8g
Saturated fats n/a 2.8g
Vitamin B1 38% 0.5mg Vitamin B2 33% 0.4mg
Vitamin B3 58% 9.4mg Vitamin B5 46% 2.3mg
Vitamin B6 52% 0.7mg Folate 47% 189.9μg
Vitamin A 11% 107.5μg Vitamin C 46% 41.6mg
Vitamin E 22% 3.3mg Vitamin K 82% 99.4μg
Vitamin B12 / / Vitamin D / /
Calcium 9% 91.9mg Copper 86% 0.8mg
Iron 62% 5.0mg Magnesium 41% 166.5mg
Manganese 134% 3.1mg Phosphorus 53% 371.6mg
Potassium 25% 1187.7mg Selenium 126% 69.6μg
Zinc 34% 3.8mg Sodium to taste

Day 4

Cooking/preparing time: 34 minutes

Cost: $12.35

Nutrition facts for the day
CALORIES (kcal): 2074
Proteins 120% 70.8g Protein: lysine 182% 3.6g
Protein: methionine 141% 1.1g
Protein: isoleucine 168% 3.0g
Carbohydrates 185% 242.6g Fibers 231% 88.4g
Net carbs n/a 154.2g
Sugars n/a 55.7g
Fats 169% 111.9g Omega-3 232% 3.8g
Omega-6 140% 24.2g
Saturated fats n/a 16.0g
Vitamin B1 198% 2.5mg Vitamin B2 140% 1.8mg
Vitamin B3 149% 23.2mg Vitamin B5 200% 10.1mg
Vitamin B6 283% 3.8mg Folate 308% 1248.6μg
Vitamin A 356% 1699.6μg Vitamin C 385% 348.4mg
Vitamin E 133% 20.3mg Vitamin K 1707% 1952.0μg
Vitamin B12 / / Vitamin D / /
Calcium 142% 1434.7mg Copper 559% 5.0mg
Iron 316% 25.5mg Magnesium 174% 707.0mg
Manganese 389% 9.0mg Phosphorus 258% 1814.4mg
Potassium 139% 6619.5mg Selenium 161% 89.7μg
Zinc 127% 14.2mg Sodium to taste

Breakfast

Cooking/preparing time: 12 minutes

Cost: $5.00

Nutrition facts
CALORIES (kcal): 572
Proteins 17% 9.5g Protein: lysine 28% 0.6g
Protein: methionine 16% 0.1g
Protein: isoleucine 21% 0.4g
Carbohydrates 39% 50.7g Fibers 70% 26.6g
Net carbs n/a 24.1g
Sugars n/a 14.0g
Fats 65% 42.8g Omega-3 19% 0.3g
Omega-6 27% 4.6g
Saturated fats n/a 5.9g
Vitamin B1 33% 0.4mg Vitamin B2 42% 0.5mg
Vitamin B3 48% 7.7mg Vitamin B5 94% 4.7mg
Vitamin B6 98% 1.3mg Folate 82% 330.9μg
Vitamin A 121% 1097.6μg Vitamin C 82% 74.0mg
Vitamin E 53% 8.0mg Vitamin K 101% 122.2μg
Vitamin B12 / / Vitamin D / /
Calcium 14% 141.0mg Copper 76% 0.7mg
Iron 37% 3.0mg Magnesium 32% 131.5mg
Manganese 44% 1.0mg Phosphorus 39% 275.4mg
Potassium 53% 2509.8mg Selenium 4% 2.7μg
Zinc 24% 2.7mg Sodium to taste
  • 2/3 of the amount of Guacamole
  • 2 carrots, 2 celery stalks, and 10 cherry tomatoes as dip
  • supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Cooking/preparing time: 10 minutes

Cost: $3.70

Nutrition facts
CALORIES (kcal): 779
Proteins 63% 35.7g Protein: lysine 98% 1.9g
Protein: methionine 74% 0.6g
Protein: isoleucine 89% 1.5g
Carbohydrates 71% 93.3g Fibers 72% 27.4g
Net carbs n/a 65.9g
Sugars n/a 23.5g
Fats 54% 35.7g Omega-3 34% 0.6g
Omega-6 83% 14.3g
Saturated fats n/a 5.1g
Vitamin B1 96% 1.2mg Vitamin B2 47% 0.6mg
Vitamin B3 36% 5.8mg Vitamin B5 43% 2.2mg
Vitamin B6 74% 1.0mg Folate 57% 229.6μg
Vitamin A 45% 407.7μg Vitamin C 139% 125.8mg
Vitamin E 4% 0.7mg Vitamin K 207% 249.0μg
Vitamin B12 / / Vitamin D / /
Calcium 58% 580.8mg Copper 202% 1.8mg
Iron 153% 12.3mg Magnesium 54% 217.5mg
Manganese 118% 2.7mg Phosphorus 127% 894.4mg
Potassium 43% 2036.5mg Selenium 49% 27.3μg
Zinc 53% 5.8mg Sodium to taste

Afternoon break

Cooking/preparing time: 2 minutes

Cost: $0.80

Nutrition facts
CALORIES (kcal): 228
Proteins 12% 6.8g Protein: lysine 15% 0.3g
Protein: methionine 13% 0.1g
Protein: isoleucine 14% 0.3g
Carbohydrates 16% 21.6g Fibers 12% 4.8g
Net carbs n/a 16.8g
Sugars n/a 10.0g
Fats 22% 14.6g Omega-3 5% 0.1g
Omega-6 15% 2.7g
Saturated fats n/a 2.5g
Vitamin B1 13% 0.2mg Vitamin B2 4% 0.1mg
Vitamin B3 7% 1.3mg Vitamin B5 7% 0.4mg
Vitamin B6 13% 0.2mg Folate 8% 33.8μg
Vitamin A 0% 4.3μg Vitamin C 2% 2.5mg
Vitamin E 7% 1.2mg Vitamin K 21% 26.0μg
Vitamin B12 / / Vitamin D / /
Calcium 3% 33.9mg Copper 89% 0.8mg
Iron 34% 2.8mg Magnesium 27% 111.5mg
Manganese 63% 1.5mg Phosphorus 30% 215.4mg
Potassium 6% 320.2mg Selenium 12% 6.8μg
Zinc 18% 2.1mg Sodium to taste
  • 1/2 cup of blackberries
  • 1 fistful (1/4 cup) of cashews

Dinner

Cooking/preparing time: 10 minutes

Cost: $2.85

Nutrition facts
CALORIES (kcal): 495
Proteins 28% 18.8g Protein: lysine 41% 0.8g
Protein: methionine 38% 0.3g
Protein: isoleucine 44% 0.8g
Carbohydrates 59% 77.0g Fibers 77% 29.6g
Net carbs n/a 47.4g
Sugars n/a 8.2g
Fats 28% 18.8g Omega-3 174% 2.8g
Omega-6 15% 2.6g
Saturated fats n/a 2.5g
Vitamin B1 56% 0.7mg Vitamin B2 47% 0.6mg
Vitamin B3 52% 8.4mg Vitamin B5 56% 2.8mg
Vitamin B6 98% 1.3mg Folate 161% 654.3μg
Vitamin A 190% 1718.6μg Vitamin C 162% 146.1mg
Vitamin E 69% 10.4mg Vitamin K 1378% 1654.8μg
Vitamin B12 / / Vitamin D / /
Calcium 67% 679.0mg Copper 192% 1.7mg
Iron 92% 7.4mg Magnesium 61% 246.5mg
Manganese 164% 3.8mg Phosphorus 62% 439.2mg
Potassium 37% 1753.0mg Selenium 96% 52.9μg
Zinc 32% 3.6mg Sodium to taste
  • 1 serving of Avocado pasta (leftovers from the other day)
  • 3 cups of steamed, chopped turnip greens, with 1 tbsp of flax seeds sprinkled on top, on the side

Day 5

Cooking/preparing time: 1 hour 19 minutes

Cost: $8.38

Nutrition facts for the day
CALORIES (kcal): 2064
Proteins 227% 122.4g Protein: lysine 284% 5.5g
Protein: methionine 165% 1.3g
Protein: isoleucine 268% 4.6g
Carbohydrates 210% 276.0g Fibers 216% 82.8g
Net carbs n/a 193.2g
Sugars n/a 52.4g
Fats 104% 68.9g Omega-3 267% 4.3g
Omega-6 110% 19.0g
Saturated fats n/a 9.7g
Vitamin B1 1016% 12.2mg Vitamin B2 923% 12.0mg
Vitamin B3 554% 89.2mg Vitamin B5 188% 9.5mg
Vitamin B6 975% 12.7mg Folate 298% 1200.4μg
Vitamin A 147% 1341.1μg Vitamin C 264% 239.5mg
Vitamin E 122% 18.6mg Vitamin K 1201% 1443.0μg
Vitamin B12 / / Vitamin D / /
Calcium 120% 1219.3mg Copper 475% 4.3mg
Iron 370% 29.7mg Magnesium 201% 812.1mg
Manganese 538% 12.4mg Phosphorus 285% 2011.8mg
Potassium 113% 5412.7mg Selenium 326% 180.9μg
Zinc 166% 18.5mg Sodium to taste

Breakfast

Cooking/preparing time: 22 minutes

Cost: $2.40

Nutrition facts
CALORIES (kcal): 794
Proteins 65% 36.6g Protein: lysine 88% 1.7g
Protein: methionine 51% 0.4g
Protein: isoleucine 76% 1.3g
Carbohydrates 77% 100.6g Fibers 73% 28.0g
Net carbs n/a 72.6g
Sugars n/a 18.9g
Fats 48% 31.8g Omega-3 159% 2.5g
Omega-6 41% 7.0g
Saturated fats n/a 4.3g
Vitamin B1 48% 0.6mg Vitamin B2 25% 0.3mg
Vitamin B3 57% 9.3mg Vitamin B5 35% 1.8mg
Vitamin B6 72% 0.9mg Folate 57% 230.6μg
Vitamin A 20% 188.5μg Vitamin C 126% 114.2mg
Vitamin E 41% 6.2mg Vitamin K 34% 41.7μg
Vitamin B12 / / Vitamin D / /
Calcium 29% 293.0mg Copper 124% 1.1mg
Iron 80% 6.4mg Magnesium 58% 233.6mg
Manganese 189% 4.4mg Phosphorus 81% 572.3mg
Potassium 25% 1203.4mg Selenium 52% 28.9μg
Zinc 39% 4.4mg Sodium to taste
  • 1/2 of the amount of Red bell-pepper creamy dip
  • 1 slice of whole-wheat bread and 2 celery stalks to dip
  • 1/2 of the amount of Crunchy&garlicky snack
  • supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Cooking/preparing time: 35 minutes

Cost: $2.78

Nutrition facts
CALORIES (kcal): 608
Proteins 86% 48.2g Protein: lysine 93% 1.8g
Protein: methionine 61% 0.5g
Protein: isoleucine 95% 1.6g
Carbohydrates 63% 82.8g Fibers 58% 22.3g
Net carbs n/a 60.5g
Sugars n/a 5.1g
Fats 24% 15.7g Omega-3 72% 1.2g
Omega-6 31% 5.4g
Saturated fats n/a 2.5g
Vitamin B1 888% 10.7mg Vitamin B2 830% 10.8mg
Vitamin B3 412% 66.0mg Vitamin B5 40% 2.0mg
Vitamin B6 827% 10.8mg Folate 131% 525.9μg
Vitamin A 103% 927.6μg Vitamin C 14% 13.2mg
Vitamin E 41% 6.2mg Vitamin K 739% 887.4μg
Vitamin B12 / / Vitamin D / /
Calcium 58% 583.5mg Copper 132% 1.2mg
Iron 145% 11.6mg Magnesium 85% 340.8mg
Manganese 216% 5.0mg Phosphorus 113% 795.7mg
Potassium 32% 1526.0mg Selenium 212% 116.8μg
Zinc 78% 8.6mg Sodium to taste

Afternoon break

Cooking/preparing time: 2 minutes

Cost: $0.65

Nutrition facts
CALORIES (kcal): 269
Proteins 19% 10.6g Protein: lysine 20% 0.4g
Protein: methionine 16% 0.1g
Protein: isoleucine 21% 0.4g
Carbohydrates 16% 21.3g Fibers 16% 6.2g
Net carbs n/a 15.1g
Sugars n/a 14.0g
Fats 27% 18.1g Omega-3 0% 0.0g
Omega-6 33% 5.7g
Saturated fats n/a 2.3g
Vitamin B1 28% 0.3mg Vitamin B2 7% 0.1mg
Vitamin B3 29% 4.8mg Vitamin B5 19% 1.0mg
Vitamin B6 15% 0.2mg Folate 31% 126.9μg
Vitamin A 1% 14.7μg Vitamin C 77% 69.7mg
Vitamin E 22% 3.4mg Vitamin K 0% 0.0μg
Vitamin B12 / / Vitamin D / /
Calcium 8% 86.0mg Copper 52% 0.5mg
Iron 22% 1.8mg Magnesium 18% 74.4mg
Manganese 32% 0.7mg Phosphorus 22% 155.6mg
Potassium 10% 494.4mg Selenium 5% 3.3μg
Zinc 11% 1.3mg Sodium to taste
  • 1 fistful (1/4 cup) peanuts
  • 1 orange

Dinner

Cooking/preparing time: 20 minutes

Cost: $2.55

Nutrition facts
CALORIES (kcal): 393
Proteins 48% 27.0g Protein: lysine 83% 1.6g
Protein: methionine 37% 0.3g
Protein: isoleucine 76% 1.3g
Carbohydrates 54% 71.3g Fibers 69% 26.3g
Net carbs n/a 45.0g
Sugars n/a 14.4g
Fats 5% 3.3g Omega-3 36% 0.6g
Omega-6 5% 0.9g
Saturated fats n/a 0.6g
Vitamin B1 52% 0.6mg Vitamin B2 61% 0.8mg
Vitamin B3 56% 9.1mg Vitamin B5 94% 4.7mg
Vitamin B6 61% 0.8mg Folate 79% 317.0μg
Vitamin A 23% 210.3μg Vitamin C 47% 42.4mg
Vitamin E 18% 2.8mg Vitamin K 428% 513.9μg
Vitamin B12 / / Vitamin D / /
Calcium 25% 256.8mg Copper 167% 1.5mg
Iron 123% 9.9mg Magnesium 40% 163.3mg
Manganese 101% 2.3mg Phosphorus 69% 488.2mg
Potassium 46% 2188.9mg Selenium 57% 31.9μg
Zinc 38% 4.2mg Sodium to taste

Day 6

Cooking/preparing time: 55 minutes

Cost: $5.90

Nutrition facts for the day
CALORIES (kcal): 2040
Proteins 152% 86.6g Protein: lysine 160% 3.1g
Protein: methionine 113% 1.1g
Protein: isoleucine 178% 3.1g
Carbohydrates 211% 275.6g Fibers 147% 56.4g
Net carbs n/a 219.2g
Sugars n/a 67.0g
Fats 123% 82.1g Omega-3 159% 2.6g
Omega-6 129% 22.3g
Saturated fats n/a 23.2g
Vitamin B1 695% 8.3mg Vitamin B2 662% 8.6mg
Vitamin B3 366% 59.0mg Vitamin B5 101% 5.1mg
Vitamin B6 691% 8.9mg Folate 184% 741.5μg
Vitamin A 220% 1997.0μg Vitamin C 213% 194.1mg
Vitamin E 140% 21.2mg Vitamin K 613% 736.7μg
Vitamin B12 / / Vitamin D / /
Calcium 114% 1169.9mg Copper 348% 3.2mg
Iron 308% 24.8mg Magnesium 209% 843.1mg
Manganese 609% 14.1mg Phosphorus 270% 1906.8mg
Potassium 105% 5017.1mg Selenium 311% 172.4μg
Zinc 149% 16.7mg Sodium to taste

Breakfast

Cooking/preparing time: 10 minutes

Cost: $1.60

Nutrition facts
CALORIES (kcal): 705
Proteins 38% 21.6g Protein: lysine 29% 0.6g
Protein: methionine 20% 0.2g
Protein: isoleucine 38% 0.7g
Carbohydrates 62% 80.8g Fibers 41% 15.7g
Net carbs n/a 65.1g
Sugars n/a 33.7g
Fats 58% 38.1g Omega-3 90% 1.5g
Omega-6 75% 12.8g
Saturated fats n/a 3.4g
Vitamin B1 36% 0.4mg Vitamin B2 54% 0.7mg
Vitamin B3 33% 5.4mg Vitamin B5 27% 1.4mg
Vitamin B6 63% 0.8mg Folate 32% 128.8μg
Vitamin A 2% 19.3μg Vitamin C 90% 81.7mg
Vitamin E 89% 13.4mg Vitamin K 4% 5.4μg
Vitamin B12 / / Vitamin D / /
Calcium 32% 324.7mg Copper 106% 1.0mg
Iron 48% 3.9mg Magnesium 61% 245.0mg
Manganese 134% 3.1mg Phosphorus 64% 453.6mg
Potassium 27% 1278.8mg Selenium 32% 18.0μg
Zinc 29% 3.3mg Sodium to taste
  • 1 whole-wheat almond butter toast (3 tbsp almond butter), with 2 tbsp chopped walnuts sprinkled on top
  • 1 banana
  • 1 orange
  • supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Cooking/preparing time: 5 minutes

Cost: $2.20

Nutrition facts
CALORIES (kcal): 447
Proteins 66% 37.5g Protein: lysine 78% 1.5g
Protein: methionine 44% 0.4g
Protein: isoleucine 81% 1.4g
Carbohydrates 47% 61.3g Fibers 48% 18.3g
Net carbs n/a 43.0g
Sugars n/a 6.2g
Fats 16% 11.0g Omega-3 56% 0.9g
Omega-6 21% 3.7g
Saturated fats n/a 1.7g
Vitamin B1 601% 7.2mg Vitamin B2 570% 7.4mg
Vitamin B3 284% 45.5mg Vitamin B5 32% 1.6mg
Vitamin B6 595% 7.7mg Folate 122% 490.5μg
Vitamin A 148% 1340.0μg Vitamin C 108% 97.5mg
Vitamin E 29% 4.4mg Vitamin K 592% 710.5μg
Vitamin B12 / / Vitamin D / /
Calcium 70% 706.6mg Copper 96% 0.9mg
Iron 141% 11.3mg Magnesium 66% 265.0mg
Manganese 165% 3.8mg Phosphorus 90% 630.1mg
Potassium 48% 2281.5mg Selenium 144% 79.3μg
Zinc 57% 6.3mg Sodium to taste

Afternoon break

Cooking/preparing time: 15 minutes

Cost: $0.90

Nutrition facts
CALORIES (kcal): 394
Proteins 21% 11.9g Protein: lysine 26% 0.5g
Protein: methionine 19% 0.2g
Protein: isoleucine 24% 0.4g
Carbohydrates 59% 77.0g Fibers 34% 13.1g
Net carbs n/a 63.9g
Sugars n/a 17.6g
Fats 8% 5.7g Omega-3 8% 0.1g
Omega-6 11% 1.9g
Saturated fats n/a 0.9g
Vitamin B1 33% 0.4mg Vitamin B2 13% 0.2mg
Vitamin B3 12% 2.0mg Vitamin B5 22% 1.1mg
Vitamin B6 11% 0.1mg Folate 13% 54.2μg
Vitamin A 0% 4.3μg Vitamin C 2% 2.4mg
Vitamin E 8% 1.2mg Vitamin K 14% 16.9μg
Vitamin B12 / / Vitamin D / /
Calcium 6% 69.4mg Copper 48% 0.4mg
Iron 52% 4.2mg Magnesium 33% 134.3mg
Manganese 169% 3.9mg Phosphorus 51% 363.3mg
Potassium 10% 489.3mg Selenium 43% 24.1μg
Zinc 28% 3.2mg Sodium to taste

Dinner

Cooking/preparing time: 25 minutes

Cost: $1.20

Nutrition facts
CALORIES (kcal): 494
Proteins 27% 15.6g Protein: lysine 27% 0.5g
Protein: methionine 30% 0.3g
Protein: isoleucine 35% 0.6g
Carbohydrates 43% 56.5g Fibers 24% 9.3g
Net carbs n/a 47.2g
Sugars n/a 9.5g
Fats 41% 27.3g Omega-3 5% 0.1g
Omega-6 22% 3.9g
Saturated fats n/a 17.2g
Vitamin B1 25% 0.3mg Vitamin B2 25% 0.3mg
Vitamin B3 37% 6.1mg Vitamin B5 20% 1.0mg
Vitamin B6 22% 0.3mg Folate 17% 68.0μg
Vitamin A 70% 633.4μg Vitamin C 13% 12.5mg
Vitamin E 14% 2.2mg Vitamin K 3% 3.9μg
Vitamin B12 / / Vitamin D / /
Calcium 6% 69.2mg Copper 98% 0.9mg
Iron 67% 5.4mg Magnesium 49% 198.8mg
Manganese 141% 3.3mg Phosphorus 65% 459.8mg
Potassium 20% 967.5mg Selenium 92% 51.0μg
Zinc 35% 3.9mg Sodium to taste
  • 1 serving of Pumpkin pasta (using canned 100% pumpkin puree for faster cooking)

Day 7

Cooking/preparing time: 37 minutes

Cost: $7.90

Nutrition facts for the day
CALORIES (kcal): 2002
Proteins 164% 93.1g Protein: lysine 170% 3.4g
Protein: methionine 126% 1.1g
Protein: isoleucine 177% 3.0g
Carbohydrates 200% 263.4g Fibers 147% 56.4g
Net carbs n/a 207.1g
Sugars n/a 90.1g
Fats 124% 81.9g Omega-3 270% 4.3g
Omega-6 121% 21.1g
Saturated fats n/a 27.1g
Vitamin B1 150% 1.8mg Vitamin B2 120% 1.6mg
Vitamin B3 183% 29.5mg Vitamin B5 147% 5.6mg
Vitamin B6 216% 2.8mg Folate 132% 539.2μg
Vitamin A 157% 1430.7μg Vitamin C 226% 215.1mg
Vitamin E 118% 17.9mg Vitamin K 218% 264.4μg
Vitamin B12 / / Vitamin D / /
Calcium 159% 1610.8mg Copper 329% 3.0mg
Iron 302% 24.3mg Magnesium 199% 805.2mg
Manganese 574% 13.3mg Phosphorus 263% 1850.4mg
Potassium 104% 5431.4mg Selenium 246% 136.2μg
Zinc 132% 14.9mg Sodium to taste

Breakfast

Cooking/preparing time: 10 minutes

Cost: $2.10

Nutrition facts
CALORIES (kcal): 656
Proteins 43% 24.2g Protein: lysine 35% 0.7g
Protein: methionine 34% 0.3g
Protein: isoleucine 36% 0.6g
Carbohydrates 58% 76.2g Fibers 49% 18.7g
Net carbs n/a 57.5g
Sugars n/a 32.0g
Fats 50% 32.8g Omega-3 167% 2.7g
Omega-6 47% 8.1g
Saturated fats n/a 6.0g
Vitamin B1 40% 0.5mg Vitamin B2 24% 0.3mg
Vitamin B3 77% 12.4mg Vitamin B5 28% 1.4mg
Vitamin B6 37% 0.5mg Folate 29% 119.0μg
Vitamin A 3% 30.6μg Vitamin C 14% 13.5mg
Vitamin E 55% 8.3mg Vitamin K 35% 42.2μg
Vitamin B12 / / Vitamin D / /
Calcium 26% 266.7mg Copper 81% 0.7mg
Iron 62% 5.0mg Magnesium 54% 219.3mg
Manganese 175% 4.0mg Phosphorus 70% 490.7mg
Potassium 20% 952.3mg Selenium 47% 25.9μg
Zinc 32% 3.6mg Sodium to taste
  • 1 whole-wheat peanut butter toast (3 tbsp peanut butter), with 1 tbsp chia seeds sprinkled on top
  • 1 Xberry yogurt with oats
  • supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Cooking/preparing time: 20 minutes

Cost: $3.25

Nutrition facts
CALORIES (kcal): 652
Proteins 81% 45.8g Protein: lysine 96% 1.9g
Protein: methionine 56% 0.5g
Protein: isoleucine 97% 1.7g
Carbohydrates 65% 85.5g Fibers 51% 19.7g
Net carbs n/a 65.9g
Sugars n/a 23.0g
Fats 30% 19.5g Omega-3 65% 1.0g
Omega-6 50% 8.7g
Saturated fats n/a 3.4g
Vitamin B1 67% 0.8mg Vitamin B2 54% 0.7mg
Vitamin B3 47% 7.5mg Vitamin B5 60% 3.0mg
Vitamin B6 86% 1.1mg Folate 44% 178.0μg
Vitamin A 52% 469.1μg Vitamin C 110% 99.6mg
Vitamin E 44% 6.6mg Vitamin K 162% 195.5μg
Vitamin B12 / / Vitamin D / /
Calcium 117% 1173.6mg Copper 108% 1.0mg
Iron 144% 11.5mg Magnesium 62% 250.7mg
Manganese 203% 4.7mg Phosphorus 96% 675.8mg
Potassium 24% 1638.7mg Selenium 103% 56.9μg
Zinc 49% 5.5mg Sodium to taste

Afternoon break

Cooking/preparing time: 2 minutes

Cost: $0.20

Nutrition facts
CALORIES (kcal): 121
Proteins 2% 1.5g Protein: lysine 3% 0.1g
Protein: methionine 1% 0.0g
Protein: isoleucine 2% 0.0g
Carbohydrates 23% 31.1g Fibers 9% 3.5g
Net carbs n/a 27.6g
Sugars n/a 16.6g
Fats 0% 0.4g Omega-3 2% 0.0g
Omega-6 0% 0.1g
Saturated fats n/a 0.2g
Vitamin B1 3% 0.0mg Vitamin B2 7% 0.1mg
Vitamin B3 5% 0.9mg Vitamin B5 9% 0.5mg
Vitamin B6 38% 0.5mg Folate 6% 27.2μg
Vitamin A 0% 4.4μg Vitamin C 13% 11.8mg
Vitamin E 1% 0.2mg Vitamin K 0% 0.7μg
Vitamin B12 / / Vitamin D / /
Calcium 0% 6.8mg Copper 11% 0.1mg
Iron 4% 0.4mg Magnesium 9% 36.7mg
Manganese 15% 0.4mg Phosphorus 4% 29.9mg
Potassium 10% 486.9mg Selenium 2% 1.4μg
Zinc 1% 0.2mg Sodium to taste
  • 1 banana

Dinner

Cooking/preparing time: 5 minutes

Cost: $2.35

Nutrition facts
CALORIES (kcal): 573
Proteins 38% 21.6g Protein: lysine 36% 0.7g
Protein: methionine 35% 0.3g
Protein: isoleucine 42% 0.7g
Carbohydrates 54% 70.6g Fibers 38% 14.5g
Net carbs n/a 56.1g
Sugars n/a 18.5g
Fats 44% 29.2g Omega-3 36% 0.6g
Omega-6 24% 4.2g
Saturated fats n/a 17.5g
Vitamin B1 40% 0.5mg Vitamin B2 35% 0.5mg
Vitamin B3 54% 8.7mg Vitamin B5 50% 0.7mg
Vitamin B6 55% 0.7mg Folate 53% 215.0μg
Vitamin A 102% 926.6μg Vitamin C 89% 80.2mg
Vitamin E 18% 2.8mg Vitamin K 21% 26.0μg
Vitamin B12 / / Vitamin D / /
Calcium 16% 163.7mg Copper 129% 1.2mg
Iron 92% 7.4mg Magnesium 74% 298.5mg
Manganese 181% 4.2mg Phosphorus 93% 654.0mg
Potassium 50% 2353.5mg Selenium 94% 52.0μg
Zinc 50% 5.6mg Sodium to taste
  • 1 serving of Pumpkin pasta (leftovers from the previous day)
  • 2 1/2 cups of steamed, diced zucchini on the side
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