Difference between revisions of "Vegan diet plan"
(→Dinner) |
(→Day 7) |
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=== Breakfast === | === Breakfast === | ||
− | Cooking/preparing time: | + | Cooking/preparing time: 10 minutes |
− | Cost: | + | Cost: $2.10 |
+ | {| class="wikitable sortable mw-collapsible mw-collapsed" | ||
+ | |- | ||
+ | | colspan="3"|'''''Nutrition facts''''' | ||
+ | |- | ||
+ | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 656''' | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''43%''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''24.2g''''' | ||
+ | | style="background-color:#FFCEB5;"|Protein: lysine | ||
+ | | style="background-color:#FFCEB5;"|35% | ||
+ | | style="background-color:#FFCEB5;"|0.7g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: methionine | ||
+ | | style="background-color:#FFCEB5;"|34% | ||
+ | | style="background-color:#FFCEB5;"|0.3g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
+ | | style="background-color:#FFCEB5;"|36% | ||
+ | | style="background-color:#FFCEB5;"|0.6g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''58%''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''76.2g''''' | ||
+ | | style="background-color:#B5E6FF;"|Fibers | ||
+ | | style="background-color:#B5E6FF;"|49% | ||
+ | | style="background-color:#B5E6FF;"|18.7g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Net carbs | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|57.5g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Sugars | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|32.0g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''50%''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''32.8g''''' | ||
+ | | style="background-color:#EDCBFF;"|Omega-3 | ||
+ | | style="background-color:#EDCBFF;"|167% | ||
+ | | style="background-color:#EDCBFF;"|2.7g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Omega-6 | ||
+ | | style="background-color:#EDCBFF;"|47% | ||
+ | | style="background-color:#EDCBFF;"|8.1g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Saturated fats | ||
+ | | style="background-color:#EDCBFF;"|n/a | ||
+ | | style="background-color:#EDCBFF;"|6.0g | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|40% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.5mg | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|24% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.3mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
+ | | style="background-color:#FEE1C3;"|77% | ||
+ | | style="background-color:#FEE1C3;"|12.4mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
+ | | style="background-color:#FEE1C3;"|28% | ||
+ | | style="background-color:#FEE1C3;"|1.4mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
+ | | style="background-color:#FEE1C3;"|37% | ||
+ | | style="background-color:#FEE1C3;"|0.5mg | ||
+ | | style="background-color:#FEE1C3;"|Folate | ||
+ | | style="background-color:#FEE1C3;"|29% | ||
+ | | style="background-color:#FEE1C3;"|119.0μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A] | ||
+ | | style="background-color:#FEE1C3;"|3% | ||
+ | | style="background-color:#FEE1C3;"|30.6μg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin C | ||
+ | | style="background-color:#FEE1C3;"|14% | ||
+ | | style="background-color:#FEE1C3;"|13.5mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin E | ||
+ | | style="background-color:#FEE1C3;"|55% | ||
+ | | style="background-color:#FEE1C3;"|8.3mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin K | ||
+ | | style="background-color:#FEE1C3;"|35% | ||
+ | | style="background-color:#FEE1C3;"|42.2μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Calcium | ||
+ | | style="background-color:#B5FFBB;"|26% | ||
+ | | style="background-color:#B5FFBB;"|266.7mg | ||
+ | | style="background-color:#B5FFBB;"|Copper | ||
+ | | style="background-color:#B5FFBB;"|81% | ||
+ | | style="background-color:#B5FFBB;"|0.7mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Iron | ||
+ | | style="background-color:#B5FFBB;"|62% | ||
+ | | style="background-color:#B5FFBB;"|5.0mg | ||
+ | | style="background-color:#B5FFBB;"|Magnesium | ||
+ | | style="background-color:#B5FFBB;"|54% | ||
+ | | style="background-color:#B5FFBB;"|219.3mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Manganese | ||
+ | | style="background-color:#B5FFBB;"|175% | ||
+ | | style="background-color:#B5FFBB;"|4.0mg | ||
+ | | style="background-color:#B5FFBB;"|Phosphorus | ||
+ | | style="background-color:#B5FFBB;"|70% | ||
+ | | style="background-color:#B5FFBB;"|490.7mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Potassium | ||
+ | | style="background-color:#B5FFBB;"|20% | ||
+ | | style="background-color:#B5FFBB;"|952.3mg | ||
+ | | style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium] | ||
+ | | style="background-color:#B5FFBB;"|47% | ||
+ | | style="background-color:#B5FFBB;"|25.9μg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Zinc | ||
+ | | style="background-color:#B5FFBB;"|32% | ||
+ | | style="background-color:#B5FFBB;"|3.6mg | ||
+ | | colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste] | ||
+ | |} | ||
+ | |||
+ | *1 whole-wheat peanut butter toast (3 tbsp peanut butter), with 1 tbsp chia seeds sprinkled on top | ||
+ | *1 [https://philosophicalvegan.com/wiki/index.php/Breakfast_%26_Smoothies_%26_Snacks#Xberry_yogurt_with_oats 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) | *supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt) | ||
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{| class="wikitable sortable mw-collapsible mw-collapsed" | {| class="wikitable sortable mw-collapsible mw-collapsed" | ||
|- | |- | ||
− | | colspan="3"|'''''Nutrition facts | + | | colspan="3"|'''''Nutrition facts''''' |
|- | |- | ||
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 652''' | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 652''' | ||
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Cost: | Cost: | ||
− | *1 serving of [https://philosophicalvegan.com/wiki/index.php/Everyday/Generic_Recipes#Pumpkin_pasta Pumpkin pasta | + | *1 serving of [https://philosophicalvegan.com/wiki/index.php/Everyday/Generic_Recipes#Pumpkin_pasta Pumpkin pasta] (leftovers from the previous day) |
Revision as of 19:55, 27 October 2020
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.
Contents
[hide]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
[Collapse]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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
- 1 serving of Thai noodle salad with peanut sauce
- 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus
Afternoon break
Cooking/preparing time: 2 minutes
Cost: $0.95
[Expand]Nutrition facts |
- 1 apple
- 1 fistful (1/4 cup) of walnuts
Dinner
Cooking/preparing time: 20 minutes
Cost: $2.20
[Expand]Nutrition facts |
- Quick lentil stew
- 2 slices (80g) of tofu on the side
Day 2
Cooking/preparing time: 43 minutes
Cost: $9.55
[Collapse]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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
- 2 servings of Banana matcha ice cream, with 2 tbsp of crushed almonds sprinkled on top
Dinner
Cooking/preparing time: 5 minutes
Cost: $2.90
[Expand]Nutrition facts |
- 1 serving of Thai noodle salad with peanut sauce (leftovers from the previous day)
- 1 cup of steamed soybeans on the side
Day 3
Cooking/preparing time: 38 minutes
Cost: $8.47
[Collapse]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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
- 2 carrots, peeled
- 1 fistful (1/4 cup) of pecans
Dinner
Cooking/preparing time: 20 minutes
Cost: $3.15
[Expand]Nutrition facts |
- 1 1/2 servings of Avocado pasta
Day 4
Cooking/preparing time: 34 minutes
Cost: $12.35
[Collapse]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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
Afternoon break
Cooking/preparing time: 2 minutes
Cost: $0.80
[Expand]Nutrition facts |
- 1/2 cup of blackberries
- 1 fistful (1/4 cup) of cashews
Dinner
Cooking/preparing time: 10 minutes
Cost: $2.85
[Expand]Nutrition facts |
- 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
[Collapse]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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
- 1 1/2 servings of Spinach and parsley mac and cheese
Afternoon break
Cooking/preparing time: 2 minutes
Cost: $0.65
[Expand]Nutrition facts |
- 1 fistful (1/4 cup) peanuts
- 1 orange
Dinner
Cooking/preparing time: 20 minutes
Cost: $2.55
[Expand]Nutrition facts |
Day 6
Cooking/preparing time: 55 minutes
Cost: $5.90
[Collapse]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
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
- 1 serving of Spinach and parsley mac and cheese (leftovers from the other day)
- 2 cups of steamed bok choy on the side
Afternoon break
Cooking/preparing time: 15 minutes
Cost: $0.90
[Expand]Nutrition facts |
- Xberry oatmeal, with 1 1/2 tbsp of date sugar mixed in
Dinner
Cooking/preparing time: 25 minutes
Cost: $1.20
[Expand]Nutrition facts |
- 1 serving of Pumpkin pasta (using canned 100% pumpkin puree for faster cooking)
Day 7
Breakfast
Cooking/preparing time: 10 minutes
Cost: $2.10
[Expand]Nutrition facts |
- 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
[Expand]Nutrition facts |
Afternoon break
Dinner
Cooking/preparing time:
Cost:
- 1 serving of Pumpkin pasta (leftovers from the previous day)
WORK IN PROGRESS
[Expand]= Bodybuilder's diet plan = |