Latest revision as of 00:35, 3 January 2021

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

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

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

Quick lentil stew
2 slices (80g) of tofu on the side

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

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

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

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

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

1 1/2 servings of Avocado pasta

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

Salad with kidney beans and tahini

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

1 1/2 servings of Spinach and parsley mac and cheese

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

Quick bean stew

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

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

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

Xberry oatmeal, with 1 1/2 tbsp of date sugar/date paste mixed in

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

1 serving of Paprika-crusted tofu sandwich with mixed cabbage slaw

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

@@ Line 5: / Line 5: @@
 = Average person's diet plan =
-This diet plan is recommended for the average person. Daily amounts are around 2000 kcal. Depending on your height, age, and sex, you can make bigger or smaller portions according to your caloric needs.
+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 ==
-Time spent preparing: 1 hour 17 minutes
+Cooking/preparing time: 1 hour 17 minutes
 Cost: $7.30
-{| class="wikitable sortable mw-collapsible mw-collapsed"
+{| class="wikitable sortable mw-collapsible"
 |-
 | colspan="3"|'''''Nutrition facts for the day'''''
@@ Line 142: / Line 142: @@
 === Breakfast ===
-Time spent preparing: 10 minutes
+Cooking/preparing time: 10 minutes
 Cost: $1.75
@@ Line 273: / Line 273: @@
 |}
-*2 peanut butter toasts, with 1 tbsp sunflower seeds each, sprinkled on top
+*2 whole-wheat peanut butter toasts (3 tbsp peanut butter each), with 1 tbsp sunflower seeds each, sprinkled on top
-*1 serving of [https://philosophicalvegan.com/wiki/index.php/Breakfast_%26_Smoothies_%26_Snacks#Xberry_smoothie Xberry smoothie]
+*1 serving of [https://philosophicalvegan.com/wiki/index.php/Xberry_smoothie 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 ===
-Time spent preparing: 45 minutes
+Cooking/preparing time: 45 minutes
 Cost: $2.40
@@ Line 410: / Line 410: @@
 |}
-*1 serving of [https://philosophicalvegan.com/wiki/index.php/Thai_Cuisine_Recipes#Thai_noodle_salad_with_peanut_sauce Thai noodle salad with peanut sauce]
+*1 serving of [https://philosophicalvegan.com/wiki/index.php/Thai_noodle_salad_with_peanut_sauce Thai noodle salad with peanut sauce]
-*1 slice of whole-wheat bread with 5 tbsp of [https://philosophicalvegan.com/wiki/index.php/Breakfast_%26_Smoothies_%26_Snacks#Parsley_hummus Parsley hummus]
+*1 slice of whole-wheat bread with 5 tbsp of [https://philosophicalvegan.com/wiki/index.php/Parsley_hummus Parsley hummus]
 === Afternoon break ===
-Time spent preparing: 2 minutes
+Cooking/preparing time: 2 minutes
 Cost: $0.95
@@ Line 551: / Line 551: @@
 === Dinner ===
-Time spent preparing: 20 minutes
+Cooking/preparing time: 20 minutes
 Cost: $2.20
@@ Line 682: / Line 682: @@
 |}
-* [https://philosophicalvegan.com/wiki/index.php/Everyday/Generic_Recipes#Quick_lentil_stew Quick lentil stew]
+* [https://philosophicalvegan.com/wiki/index.php/Quick_lentil_stew Quick lentil stew]
-* 2 slices (80g) of tofu
+* 2 slices (80g) of tofu on the side
 == Day 2 ==
-=== Breakfast ===
+Cooking/preparing time: 43 minutes
-=== Lunch ===
+Cost: $9.55
-=== Afternoon break ===
+{| class="wikitable sortable mw-collapsible"
+|-
-=== Dinner ===
+| colspan="3"|'''''Nutrition facts for the day'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 2054'''
+|-
-WORK IN PROGRESS
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''200%'''''
-{| class="wikitable sortable mw-collapsible mw-collapsed"
+| rowspan="3" style="background-color:#FFCEB5;"|'''''113.7g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|255%
+| style="background-color:#FFCEB5;"|5.0g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|147%
+| style="background-color:#FFCEB5;"|1.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|231%
+| style="background-color:#FFCEB5;"|4.1g
 |-
-|'''''= Bodybuilder's diet plan ='''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''229%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''288.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|196%
+| style="background-color:#B5E6FF;"|75.2g
 |-
-|Foods mostly consist of nuts, veggies, berries, mock meats, and beans, along with fruits, seeds, and grains. Protein intake is higher than average, roughly X grams a day, and about 3800 calories (more or less) for males.
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
-== Day 1 ==
+| style="background-color:#B5E6FF;"|224.4g
+|-
-==== Breakfast ====
+| style="background-color:#B5E6FF;"|Sugars
-Time Spent Preparing: 5 minutes
+| style="background-color:#B5E6FF;"|n/a
-*Banana Berry Smoothie
+| style="background-color:#B5E6FF;"|121.7g
-*1/4 cup Sunflower Seeds
+|-
-*1 singular Brazil Nut
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
-*B12 Supplement
+| rowspan="3" style="background-color:#EDCBFF;"|'''''95%'''''
-*D Supplement
+| rowspan="3" style="background-color:#EDCBFF;"|'''''62.8g'''''
+| style="background-color:#EDCBFF;"|Omega-3
-==== Lunch ====
+| style="background-color:#EDCBFF;"|262%
-*Tofurky Sandwich
+| style="background-color:#EDCBFF;"|4.2g
-**2 Slices of Whole Wheat bread
+|-
-**5 Slices of Hickory-Smoked Deli Slices
+| style="background-color:#EDCBFF;"|Omega-6
-**1/2 a Red Tomato
+| style="background-color:#EDCBFF;"|123%
-**1/2 Ripe Avocado
+| style="background-color:#EDCBFF;"|21.5g
-**1 Slice Daiya Swiss Style
+|-
-*1/2 cup Walnuts
+| style="background-color:#EDCBFF;"|Saturated fats
-*1 Large Peach
+| style="background-color:#EDCBFF;"|n/a
-*1 16 fl oz Glass of Water
+| style="background-color:#EDCBFF;"|9.0g
+|-
-==== Afternoon Snack ====
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
-*1 Red Bell Pepper
+| style="background-color:#FEE1C3; width:55px;"|1004%
-*3 Medium Carrots
+| style="background-color:#FEE1C3; width:55px;"|12.1mg
-*5 Tbsp Hummus
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|940%
-==== Dinner ====
+| style="background-color:#FEE1C3; width:55px;"|12.2mg
-*1 3/4 cup Kidney Beans
+|-
-*1/4 tsp Oregano
+| style="background-color:#FEE1C3;"|Vitamin B3
-*1/2 Cup Arugula
+| style="background-color:#FEE1C3;"|537%
-*2 Cup Spinach/Kale mix
+| style="background-color:#FEE1C3;"|86.4mg
-*1/2 Cup Quinoa
+| style="background-color:#FEE1C3;"|Vitamin B5
-*2 Gardein Chick'n Scallopini
+| style="background-color:#FEE1C3;"|207%
-*1 16 fl oz Glass of Water
+| style="background-color:#FEE1C3;"|10.4mg
+|-
-==== Dessert ====
+| style="background-color:#FEE1C3;"|Vitamin B6
-*1 cup of Chai tea
+| style="background-color:#FEE1C3;"|1017%
-**1/4 cup Unsweetened Soy Milk
+| style="background-color:#FEE1C3;"|18.5mg
+| style="background-color:#FEE1C3;"|Folate
-== Day 2 ==
+| style="background-color:#FEE1C3;"|217%
-=== Breakfast ===
+| style="background-color:#FEE1C3;"|878.4μg
-*Oatmeal
+|-
-**1 cup Rolled oats
+| 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]
-**1/2 Cup Unsweetened Soy Milk
+| style="background-color:#FEE1C3;"|140%
-**2 tbsp Cinnamon
+| style="background-color:#FEE1C3;"|1273.7μg
-**1 Pinch of Cloves
+| style="background-color:#FEE1C3;"|Vitamin C
-**1 tbsp Ground Flaxseeds
+| style="background-color:#FEE1C3;"|272%
-*1/2 Cup Blueberries
+| style="background-color:#FEE1C3;"|246.9mg
-*1/2 Cup Blackberries
+|-
-*16 fl oz of Calcium and Vitamin A, D, and E Fortified Orange Juice
+| style="background-color:#FEE1C3;"|Vitamin E
-*1 Large Apple
+| style="background-color:#FEE1C3;"|108%
-*1/4 cup Almonds
+| style="background-color:#FEE1C3;"|16.4mg
-*1 Singular Brazil Nut
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|271%
-=== Lunch ===
+| style="background-color:#FEE1C3;"|326.7μg
-*8 Tempeh Strips
+|-
-*2 Large Sweet Potatoes
+| 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;"|/
-=== Afternoon snack ===
+| style="background-color:#FEE1C3;"|/
-*Peanut Butter Banana Sandwich
+| 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]
-**2 Slices Whole Wheat Bread
+| style="background-color:#FEE1C3;"|/
-**1 Large Ripe Banana
+| style="background-color:#FEE1C3;"|/
-**4 tbsp Protein Peanut Butter
+|-
-*1/4 Cup Pumpkin Seeds
+| style="background-color:#B5FFBB;"|Calcium
-*1/4 Cup Sunflower Seeds
+| style="background-color:#B5FFBB;"|108%
+| style="background-color:#B5FFBB;"|1102.0mg
-=== Dinner ===
+| style="background-color:#B5FFBB;"|Copper
-*1 Cup Sprouted Lentils
+| style="background-color:#B5FFBB;"|499%
-*1/4 Cup Sauteed White Mushrooms
+| style="background-color:#B5FFBB;"|4.5mg
-*5 Flourettes Steamed Brocolli
+|-
-*2 Cups Boiled Spinach
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|394%
+| style="background-color:#B5FFBB;"|31.7mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|192%
+| style="background-color:#B5FFBB;"|773.6mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|463%
+| style="background-color:#B5FFBB;"|10.7mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|292%
+| style="background-color:#B5FFBB;"|2050.0mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|124%
+| style="background-color:#B5FFBB;"|5979.6mg
+| 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;"|244%
+| style="background-color:#B5FFBB;"|135.5μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|155%
+| style="background-color:#B5FFBB;"|15.2mg
+| 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]
+|}
+=== Breakfast ===
+Cooking/preparing time: 7 minutes
+Cost: $2.40
-=== Dessert ===
+{| class="wikitable sortable mw-collapsible mw-collapsed"
-*Banana Matcha Ice Cream
+|-
-*1 Cup Walnuts
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 569'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''33%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''19.0g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|33%
+| style="background-color:#FFCEB5;"|0.7g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|25%
+| style="background-color:#FFCEB5;"|0.2g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|32%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''78%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''101.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|55%
+| style="background-color:#B5E6FF;"|21.2g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|80.4g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|43.6g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''21%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''13.8g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|158%
+| style="background-color:#EDCBFF;"|2.5g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|25%
+| style="background-color:#EDCBFF;"|4.4g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|1.6g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|54%
+| style="background-color:#FEE1C3; width:55px;"|0.6mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|27%
+| style="background-color:#FEE1C3; width:55px;"|0.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|43%
+| style="background-color:#FEE1C3;"|7.0mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|30%
+| style="background-color:#FEE1C3;"|1.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|69%
+| style="background-color:#FEE1C3;"|0.9mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|36%
+| style="background-color:#FEE1C3;"|147.1μg
+|-
+| 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;"|5%
+| style="background-color:#FEE1C3;"|48.5μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|36%
+| style="background-color:#FEE1C3;"|32.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|48%
+| style="background-color:#FEE1C3;"|7.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|80%
+| style="background-color:#FEE1C3;"|96.2μg
+|-
+| 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;"|23%
+| style="background-color:#B5FFBB;"|232.8mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|97%
+| style="background-color:#B5FFBB;"|0.9mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|64%
+| style="background-color:#B5FFBB;"|5.1mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|51%
+| style="background-color:#B5FFBB;"|204.6mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|171%
+| style="background-color:#B5FFBB;"|3.9mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|58%
+| style="background-color:#B5FFBB;"|406.7mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|26%
+| style="background-color:#B5FFBB;"|1255.2mg
+| 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;"|49%
+| style="background-color:#B5FFBB;"|27.2μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|28%
+| style="background-color:#B5FFBB;"|3.1mg
+| 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]
 |}
+*[https://philosophicalvegan.com/wiki/index.php/Xberry_yogurt_with_oats 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 [https://philosophicalvegan.com/wiki/index.php/Parsley_hummus 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
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 515'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''79%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''44.7g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|93%
+| style="background-color:#FFCEB5;"|1.8g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|53%
+| style="background-color:#FFCEB5;"|0.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|84%
+| style="background-color:#FFCEB5;"|1.5g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''53%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''69.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|62%
+| style="background-color:#B5E6FF;"|23.6g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|46g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|21.4g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''16%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''10.8g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|26%
+| style="background-color:#EDCBFF;"|0.4g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|19%
+| style="background-color:#EDCBFF;"|3.4g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|1.8g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|883%
+| style="background-color:#FEE1C3; width:55px;"|10.6mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|824%
+| style="background-color:#FEE1C3; width:55px;"|10.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|440%
+| style="background-color:#FEE1C3;"|70.5mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|134%
+| style="background-color:#FEE1C3;"|6.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|795%
+| style="background-color:#FEE1C3;"|10.3mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|117%
+| style="background-color:#FEE1C3;"|469.2μg
+|-
+| 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;"|28%
+| style="background-color:#FEE1C3;"|253.0μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|40%
+| style="background-color:#FEE1C3;"|36.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|0%
+| style="background-color:#FEE1C3;"|0.1mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|57%
+| style="background-color:#FEE1C3;"|68.6μg
+|-
+| 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;"|44%
+| style="background-color:#B5FFBB;"|444.3mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|213%
+| style="background-color:#B5FFBB;"|1.9mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|147%
+| style="background-color:#B5FFBB;"|11.8mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|45%
+| style="background-color:#B5FFBB;"|180.6mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|103%
+| style="background-color:#B5FFBB;"|2.4mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|117%
+| style="background-color:#B5FFBB;"|822.0mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|38%
+| style="background-color:#B5FFBB;"|1817.6mg
+| 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;"|129%
+| style="background-color:#B5FFBB;"|71.1μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|80%
+| style="background-color:#B5FFBB;"|8.9mg
+| 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]
+|}
+*2 servings of [https://philosophicalvegan.com/wiki/index.php/Scrambled_tofu_bowl_(scrambled-egg-like_bowl) Scrambled tofu]
+*1 1/2 cups of steamed green peas on the side
+=== Afternoon break ===
+Cooking/preparing time: 6 minutes
+Cost: $1.00
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 367'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''13%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''7.5g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|12%
+| style="background-color:#FFCEB5;"|0.2g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|5%
+| style="background-color:#FFCEB5;"|0.0g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|12%
+| style="background-color:#FFCEB5;"|0.2g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''55%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''72.4g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|29%
+| style="background-color:#B5E6FF;"|11.3g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|61.1g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|37.7g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''14%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''9.3g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|7%
+| style="background-color:#EDCBFF;"|0.1g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|12%
+| style="background-color:#EDCBFF;"|2.2g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|0.9g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|21%
+| style="background-color:#FEE1C3; width:55px;"|0.3mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|32%
+| style="background-color:#FEE1C3; width:55px;"|0.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|16%
+| style="background-color:#FEE1C3;"|2.7mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|21%
+| style="background-color:#FEE1C3;"|1.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|82%
+| style="background-color:#FEE1C3;"|1.1mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|19%
+| style="background-color:#FEE1C3;"|79.8μg
+|-
+| 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;"|23%
+| style="background-color:#FEE1C3;"|207.5μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|79%
+| style="background-color:#FEE1C3;"|71.9mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|35%
+| style="background-color:#FEE1C3;"|5.3mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|50%
+| style="background-color:#FEE1C3;"|61.0μg
+|-
+| 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;"|7%
+| style="background-color:#B5FFBB;"|77.9mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|47%
+| style="background-color:#B5FFBB;"|0.4mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|24%
+| style="background-color:#B5FFBB;"|2.0mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|32%
+| style="background-color:#B5FFBB;"|131.8mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|60%
+| style="background-color:#B5FFBB;"|1.4mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|23%
+| style="background-color:#B5FFBB;"|163.2mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|26%
+| style="background-color:#B5FFBB;"|1263.1mg
+| 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;"|6%
+| style="background-color:#B5FFBB;"|3.7μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|9%
+| style="background-color:#B5FFBB;"|1.0mg
+| 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]
+|}
+*2 servings of [https://philosophicalvegan.com/wiki/index.php/Banana_matcha_ice_cream Banana matcha ice cream], with 2 tbsp of crushed almonds sprinkled on top
+=== Dinner ===
+Cooking/preparing time: 5 minutes
+Cost: $2.90
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 603'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''75%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''42.5g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|117%
+| style="background-color:#FFCEB5;"|2.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|64%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|103%
+| style="background-color:#FFCEB5;"|1.8g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''43%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''56.0g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|50%
+| style="background-color:#B5E6FF;"|19.1g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|36.9g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|19.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''44%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''28.9g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|71%
+| style="background-color:#EDCBFF;"|1.2g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|67%
+| style="background-color:#EDCBFF;"|11.5g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|4.7g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|46%
+| style="background-color:#FEE1C3; width:55px;"|0.6mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|57%
+| style="background-color:#FEE1C3; width:55px;"|0.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|38%
+| style="background-color:#FEE1C3;"|6.2mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|22%
+| style="background-color:#FEE1C3;"|1.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|71%
+| style="background-color:#FEE1C3;"|0.9mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|45%
+| style="background-color:#FEE1C3;"|182.3μg
+|-
+| 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;"|84%
+| style="background-color:#FEE1C3;"|764.7μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|117%
+| style="background-color:#FEE1C3;"|105.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|25%
+| style="background-color:#FEE1C3;"|3.8mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|84%
+| style="background-color:#FEE1C3;"|100.9μg
+|-
+| 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;"|34%
+| style="background-color:#B5FFBB;"|347.0mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|142%
+| style="background-color:#B5FFBB;"|1.3mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|159%
+| style="background-color:#B5FFBB;"|12.8mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|64%
+| style="background-color:#B5FFBB;"|256.6mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|129%
+| style="background-color:#B5FFBB;"|3.0mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|94%
+| style="background-color:#B5FFBB;"|658.1mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|34%
+| style="background-color:#B5FFBB;"|1643.7mg
+| 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;"|60%
+| style="background-color:#B5FFBB;"|33.5μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|38%
+| style="background-color:#B5FFBB;"|4.2mg
+| 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 serving of [https://philosophicalvegan.com/wiki/index.php/Thai_noodle_salad_with_peanut_sauce 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
+{| class="wikitable sortable mw-collapsible"
+|-
+| colspan="3"|'''''Nutrition facts for the day'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 2060'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''164%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''93.4g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|196%
+| style="background-color:#FFCEB5;"|3.9g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|118%
+| style="background-color:#FFCEB5;"|1.0g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|196%
+| style="background-color:#FFCEB5;"|3.4g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''202%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''266.0g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|174%
+| style="background-color:#B5E6FF;"|66.5g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|199.5g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|67.6g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''129%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''85.4g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|218%
+| style="background-color:#EDCBFF;"|3.6g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|115%
+| style="background-color:#EDCBFF;"|19.9g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|9.5g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|938%
+| style="background-color:#FEE1C3; width:55px;"|11.4mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|900%
+| style="background-color:#FEE1C3; width:55px;"|11.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|522%
+| style="background-color:#FEE1C3;"|83.7mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|218%
+| style="background-color:#FEE1C3;"|11.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|923%
+| style="background-color:#FEE1C3;"|12.0mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|180%
+| style="background-color:#FEE1C3;"|725.9μg
+|-
+| 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;"|117%
+| style="background-color:#FEE1C3;"|1071.8μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|124%
+| style="background-color:#FEE1C3;"|112.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|121%
+| style="background-color:#FEE1C3;"|18.3mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|130%
+| style="background-color:#FEE1C3;"|159.6μg
+|-
+| 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;"|112%
+| style="background-color:#B5FFBB;"|1134.2mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|483%
+| style="background-color:#B5FFBB;"|4.4mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|278%
+| style="background-color:#B5FFBB;"|22.4mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|167%
+| style="background-color:#B5FFBB;"|576.2mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|443%
+| style="background-color:#B5FFBB;"|10.2mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|269%
+| style="background-color:#B5FFBB;"|1895.2mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|106%
+| style="background-color:#B5FFBB;"|5094.6mg
+| 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;"|291%
+| style="background-color:#B5FFBB;"|224.0μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|159%
+| style="background-color:#B5FFBB;"|17.7mg
+| 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]
+|}
+=== Breakfast ===
+Cooking/preparing time: 10 minutes
+Cost: $1.32
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 644'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''35%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''19.8g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|27%
+| style="background-color:#FFCEB5;"|0.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|17%
+| style="background-color:#FFCEB5;"|0.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|35%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''59%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''77.8g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|41%
+| style="background-color:#B5E6FF;"|15.6g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|62.2g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|33.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''50%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''32.6g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|155%
+| style="background-color:#EDCBFF;"|2.5g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|45%
+| style="background-color:#EDCBFF;"|7.8g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|2.8g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|38%
+| style="background-color:#FEE1C3; width:55px;"|0.5mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|52%
+| style="background-color:#FEE1C3; width:55px;"|0.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|33%
+| style="background-color:#FEE1C3;"|5.3mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|24%
+| style="background-color:#FEE1C3;"|1.2mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|57%
+| style="background-color:#FEE1C3;"|0.7mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|28%
+| style="background-color:#FEE1C3;"|112.4μg
+|-
+| 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;"|0%
+| style="background-color:#FEE1C3;"|8.7μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|59%
+| style="background-color:#FEE1C3;"|53.3mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|89%
+| style="background-color:#FEE1C3;"|13.4mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|9%
+| style="background-color:#FEE1C3;"|11.9μg
+|-
+| 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;"|45%
+| style="background-color:#B5FFBB;"|451.6mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|94%
+| style="background-color:#B5FFBB;"|0.9mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|51%
+| style="background-color:#B5FFBB;"|4.1mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|64%
+| style="background-color:#B5FFBB;"|258.0mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|131%
+| style="background-color:#B5FFBB;"|3.0mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|65%
+| style="background-color:#B5FFBB;"|456.0mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|26%
+| style="background-color:#B5FFBB;"|1243.0mg
+| 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;"|30%
+| style="background-color:#B5FFBB;"|16.5μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|28%
+| style="background-color:#B5FFBB;"|3.1mg
+| 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 serving of [https://philosophicalvegan.com/wiki/index.php/Banana_berry_smoothie 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
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 657'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''95%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''53.5g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|131%
+| style="background-color:#FFCEB5;"|2.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|63%
+| style="background-color:#FFCEB5;"|0.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|116%
+| style="background-color:#FFCEB5;"|2.0g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''71%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''92.4g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|72%
+| style="background-color:#B5E6FF;"|27.4g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|65g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|21.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''19%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''12.9g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|32%
+| style="background-color:#EDCBFF;"|0.5g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|21%
+| style="background-color:#EDCBFF;"|3.7g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|2.2g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|841%
+| style="background-color:#FEE1C3; width:55px;"|10.1mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|809%
+| style="background-color:#FEE1C3; width:55px;"|10.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|425%
+| style="background-color:#FEE1C3;"|68.1mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|139%
+| style="background-color:#FEE1C3;"|7.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|797%
+| style="background-color:#FEE1C3;"|10.4mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|100%
+| style="background-color:#FEE1C3;"|401.9μg
+|-
+| 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;"|0%
+| style="background-color:#FEE1C3;"|1.0μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|15%
+| style="background-color:#FEE1C3;"|13.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|0%
+| style="background-color:#FEE1C3;"|0.1mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|26%
+| style="background-color:#FEE1C3;"|32.0μg
+|-
+| 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;"|53%
+| style="background-color:#B5FFBB;"|538.0mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|265%
+| style="background-color:#B5FFBB;"|2.4mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|152%
+| style="background-color:#B5FFBB;"|12.2mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|51%
+| style="background-color:#B5FFBB;"|107.5mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|118%
+| style="background-color:#B5FFBB;"|2.7mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|136%
+| style="background-color:#B5FFBB;"|958.5mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|48%
+| style="background-color:#B5FFBB;"|2289.0mg
+| 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;"|132%
+| style="background-color:#B5FFBB;"|72.9μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|84%
+| style="background-color:#B5FFBB;"|9.3mg
+| 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]
+|}
+*2 servings of [https://philosophicalvegan.com/wiki/index.php/Scrambled_tofu_bowl_(scrambled-egg-like_bowl) 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
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 228'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''5%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''3.4g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|8%
+| style="background-color:#FFCEB5;"|0.2g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|7%
+| style="background-color:#FFCEB5;"|0.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|9%
+| style="background-color:#FFCEB5;"|0.2g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''9%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''13.0g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|15%
+| style="background-color:#B5E6FF;"|6.0g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|7g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|4.9g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''30%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''19.8g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|16%
+| style="background-color:#EDCBFF;"|0.3g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|33%
+| style="background-color:#EDCBFF;"|5.6g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|1.7g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|21%
+| style="background-color:#FEE1C3; width:55px;"|0.3mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|6%
+| style="background-color:#FEE1C3; width:55px;"|0.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|6%
+| style="background-color:#FEE1C3;"|1.0mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|9%
+| style="background-color:#FEE1C3;"|0.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|17%
+| style="background-color:#FEE1C3;"|0.2mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|5%
+| style="background-color:#FEE1C3;"|21.7μg
+|-
+| 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;"|106%
+| style="background-color:#FEE1C3;"|954.6μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|4%
+| style="background-color:#FEE1C3;"|4.3mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|10%
+| style="background-color:#FEE1C3;"|1.5mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|13%
+| style="background-color:#FEE1C3;"|16.3μg
+|-
+| 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;"|5%
+| style="background-color:#B5FFBB;"|52.7mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|38%
+| style="background-color:#B5FFBB;"|0.3mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|13%
+| style="background-color:#B5FFBB;"|1.1mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|11%
+| style="background-color:#B5FFBB;"|44.2mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|60%
+| style="background-color:#B5FFBB;"|1.4mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|15%
+| style="background-color:#B5FFBB;"|109.1mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|7%
+| style="background-color:#B5FFBB;"|374.9mg
+| 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;"|3%
+| style="background-color:#B5FFBB;"|65.0μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|13%
+| style="background-color:#B5FFBB;"|1.5mg
+| 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]
+|}
+*2 carrots, peeled
+*1 fistful (1/4 cup) of pecans
+=== Dinner ===
+Cooking/preparing time: 20 minutes
+Cost: $3.15
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 531'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''29%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''16.7g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|30%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|31%
+| 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;"|'''''63%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''82.8g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|46%
+| style="background-color:#B5E6FF;"|17.5g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|65.3g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|8.7g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''30%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''20.1g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|15%
+| style="background-color:#EDCBFF;"|0.3g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|16%
+| style="background-color:#EDCBFF;"|2.8g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|2.8g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|38%
+| style="background-color:#FEE1C3; width:55px;"|0.5mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|33%
+| style="background-color:#FEE1C3; width:55px;"|0.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|58%
+| style="background-color:#FEE1C3;"|9.4mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|46%
+| style="background-color:#FEE1C3;"|2.3mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|52%
+| style="background-color:#FEE1C3;"|0.7mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|47%
+| style="background-color:#FEE1C3;"|189.9μg
+|-
+| 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;"|11%
+| style="background-color:#FEE1C3;"|107.5μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|46%
+| style="background-color:#FEE1C3;"|41.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|22%
+| style="background-color:#FEE1C3;"|3.3mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|82%
+| style="background-color:#FEE1C3;"|99.4μg
+|-
+| 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;"|9%
+| style="background-color:#B5FFBB;"|91.9mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|86%
+| style="background-color:#B5FFBB;"|0.8mg
+|-
+| 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;"|41%
+| style="background-color:#B5FFBB;"|166.5mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|134%
+| style="background-color:#B5FFBB;"|3.1mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|53%
+| style="background-color:#B5FFBB;"|371.6mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|25%
+| style="background-color:#B5FFBB;"|1187.7mg
+| 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;"|126%
+| style="background-color:#B5FFBB;"|69.6μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|34%
+| style="background-color:#B5FFBB;"|3.8mg
+| 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 1/2 servings of [https://philosophicalvegan.com/wiki/index.php/Avocado_pasta Avocado pasta]
+== Day 4 ==
+Cooking/preparing time: 34 minutes
+Cost: $12.35
+{| class="wikitable sortable mw-collapsible"
+|-
+| colspan="3"|'''''Nutrition facts for the day'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 2074'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''120%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''70.8g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|182%
+| style="background-color:#FFCEB5;"|3.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|141%
+| style="background-color:#FFCEB5;"|1.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|168%
+| style="background-color:#FFCEB5;"|3.0g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''185%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''242.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|231%
+| style="background-color:#B5E6FF;"|88.4g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|154.2g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|55.7g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''169%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''111.9g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|232%
+| style="background-color:#EDCBFF;"|3.8g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|140%
+| style="background-color:#EDCBFF;"|24.2g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|16.0g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|198%
+| style="background-color:#FEE1C3; width:55px;"|2.5mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|140%
+| style="background-color:#FEE1C3; width:55px;"|1.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|149%
+| style="background-color:#FEE1C3;"|23.2mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|200%
+| style="background-color:#FEE1C3;"|10.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|283%
+| style="background-color:#FEE1C3;"|3.8mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|308%
+| style="background-color:#FEE1C3;"|1248.6μg
+|-
+| 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;"|356%
+| style="background-color:#FEE1C3;"|1699.6μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|385%
+| style="background-color:#FEE1C3;"|348.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|133%
+| style="background-color:#FEE1C3;"|20.3mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|1707%
+| style="background-color:#FEE1C3;"|1952.0μg
+|-
+| 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;"|142%
+| style="background-color:#B5FFBB;"|1434.7mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|559%
+| style="background-color:#B5FFBB;"|5.0mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|316%
+| style="background-color:#B5FFBB;"|25.5mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|174%
+| style="background-color:#B5FFBB;"|707.0mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|389%
+| style="background-color:#B5FFBB;"|9.0mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|258%
+| style="background-color:#B5FFBB;"|1814.4mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|139%
+| style="background-color:#B5FFBB;"|6619.5mg
+| 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;"|161%
+| style="background-color:#B5FFBB;"|89.7μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|127%
+| style="background-color:#B5FFBB;"|14.2mg
+| 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]
+|}
+=== Breakfast ===
+Cooking/preparing time: 12 minutes
+Cost: $5.00
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 572'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''17%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''9.5g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|28%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|16%
+| style="background-color:#FFCEB5;"|0.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|21%
+| style="background-color:#FFCEB5;"|0.4g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''39%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''50.7g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|70%
+| style="background-color:#B5E6FF;"|26.6g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|24.1g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|14.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''65%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''42.8g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|19%
+| style="background-color:#EDCBFF;"|0.3g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|27%
+| style="background-color:#EDCBFF;"|4.6g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|5.9g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|33%
+| style="background-color:#FEE1C3; width:55px;"|0.4mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|42%
+| style="background-color:#FEE1C3; width:55px;"|0.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|48%
+| style="background-color:#FEE1C3;"|7.7mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|94%
+| style="background-color:#FEE1C3;"|4.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|98%
+| style="background-color:#FEE1C3;"|1.3mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|82%
+| style="background-color:#FEE1C3;"|330.9μg
+|-
+| 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;"|121%
+| style="background-color:#FEE1C3;"|1097.6μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|82%
+| style="background-color:#FEE1C3;"|74.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|53%
+| style="background-color:#FEE1C3;"|8.0mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|101%
+| style="background-color:#FEE1C3;"|122.2μg
+|-
+| 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;"|14%
+| style="background-color:#B5FFBB;"|141.0mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|76%
+| style="background-color:#B5FFBB;"|0.7mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|37%
+| style="background-color:#B5FFBB;"|3.0mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|32%
+| style="background-color:#B5FFBB;"|131.5mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|44%
+| style="background-color:#B5FFBB;"|1.0mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|39%
+| style="background-color:#B5FFBB;"|275.4mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|53%
+| style="background-color:#B5FFBB;"|2509.8mg
+| 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;"|4%
+| style="background-color:#B5FFBB;"|2.7μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|24%
+| style="background-color:#B5FFBB;"|2.7mg
+| 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]
+|}
+*2/3 of the amount of [https://philosophicalvegan.com/wiki/index.php/Guacamole 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
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 779'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''63%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''35.7g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|98%
+| style="background-color:#FFCEB5;"|1.9g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|74%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|89%
+| style="background-color:#FFCEB5;"|1.5g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''71%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''93.3g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|72%
+| style="background-color:#B5E6FF;"|27.4g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|65.9g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|23.5g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''54%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''35.7g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|34%
+| style="background-color:#EDCBFF;"|0.6g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|83%
+| style="background-color:#EDCBFF;"|14.3g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|5.1g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|96%
+| style="background-color:#FEE1C3; width:55px;"|1.2mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|47%
+| style="background-color:#FEE1C3; width:55px;"|0.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|36%
+| style="background-color:#FEE1C3;"|5.8mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|43%
+| style="background-color:#FEE1C3;"|2.2mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|74%
+| style="background-color:#FEE1C3;"|1.0mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|57%
+| style="background-color:#FEE1C3;"|229.6μg
+|-
+| 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;"|45%
+| style="background-color:#FEE1C3;"|407.7μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|139%
+| style="background-color:#FEE1C3;"|125.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|4%
+| style="background-color:#FEE1C3;"|0.7mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|207%
+| style="background-color:#FEE1C3;"|249.0μg
+|-
+| 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;"|58%
+| style="background-color:#B5FFBB;"|580.8mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|202%
+| style="background-color:#B5FFBB;"|1.8mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|153%
+| style="background-color:#B5FFBB;"|12.3mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|54%
+| style="background-color:#B5FFBB;"|217.5mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|118%
+| style="background-color:#B5FFBB;"|2.7mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|127%
+| style="background-color:#B5FFBB;"|894.4mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|43%
+| style="background-color:#B5FFBB;"|2036.5mg
+| 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;"|49%
+| style="background-color:#B5FFBB;"|27.3μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|53%
+| style="background-color:#B5FFBB;"|5.8mg
+| 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]
+|}
+*[https://philosophicalvegan.com/wiki/index.php/Salad_with_kidney_beans_and_tahini Salad with kidney beans and tahini]
+=== Afternoon break ===
+Cooking/preparing time: 2 minutes
+Cost: $0.80
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 228'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''12%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''6.8g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|15%
+| style="background-color:#FFCEB5;"|0.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|13%
+| style="background-color:#FFCEB5;"|0.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|14%
+| style="background-color:#FFCEB5;"|0.3g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''16%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''21.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|12%
+| style="background-color:#B5E6FF;"|4.8g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|16.8g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|10.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''22%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''14.6g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|5%
+| style="background-color:#EDCBFF;"|0.1g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|15%
+| style="background-color:#EDCBFF;"|2.7g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|2.5g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|13%
+| style="background-color:#FEE1C3; width:55px;"|0.2mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|4%
+| style="background-color:#FEE1C3; width:55px;"|0.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|7%
+| style="background-color:#FEE1C3;"|1.3mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|7%
+| style="background-color:#FEE1C3;"|0.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|13%
+| style="background-color:#FEE1C3;"|0.2mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|8%
+| style="background-color:#FEE1C3;"|33.8μg
+|-
+| 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;"|0%
+| style="background-color:#FEE1C3;"|4.3μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|2%
+| style="background-color:#FEE1C3;"|2.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|7%
+| style="background-color:#FEE1C3;"|1.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|21%
+| style="background-color:#FEE1C3;"|26.0μg
+|-
+| 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;"|3%
+| style="background-color:#B5FFBB;"|33.9mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|89%
+| style="background-color:#B5FFBB;"|0.8mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|34%
+| style="background-color:#B5FFBB;"|2.8mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|27%
+| style="background-color:#B5FFBB;"|111.5mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|63%
+| style="background-color:#B5FFBB;"|1.5mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|30%
+| style="background-color:#B5FFBB;"|215.4mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|6%
+| style="background-color:#B5FFBB;"|320.2mg
+| 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;"|12%
+| style="background-color:#B5FFBB;"|6.8μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|18%
+| style="background-color:#B5FFBB;"|2.1mg
+| 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]
+|}
+*1/2 cup of blackberries
+*1 fistful (1/4 cup) of cashews
+=== Dinner ===
+Cooking/preparing time: 10 minutes
+Cost: $2.85
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 495'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''28%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''18.8g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|41%
+| style="background-color:#FFCEB5;"|0.8g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|38%
+| style="background-color:#FFCEB5;"|0.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|44%
+| style="background-color:#FFCEB5;"|0.8g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''59%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''77.0g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|77%
+| style="background-color:#B5E6FF;"|29.6g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|47.4g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|8.2g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''28%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''18.8g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|174%
+| style="background-color:#EDCBFF;"|2.8g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|15%
+| style="background-color:#EDCBFF;"|2.6g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|2.5g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|56%
+| style="background-color:#FEE1C3; width:55px;"|0.7mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|47%
+| style="background-color:#FEE1C3; width:55px;"|0.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|52%
+| style="background-color:#FEE1C3;"|8.4mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|56%
+| style="background-color:#FEE1C3;"|2.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|98%
+| style="background-color:#FEE1C3;"|1.3mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|161%
+| style="background-color:#FEE1C3;"|654.3μg
+|-
+| 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;"|190%
+| style="background-color:#FEE1C3;"|1718.6μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|162%
+| style="background-color:#FEE1C3;"|146.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|69%
+| style="background-color:#FEE1C3;"|10.4mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|1378%
+| style="background-color:#FEE1C3;"|1654.8μg
+|-
+| 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;"|67%
+| style="background-color:#B5FFBB;"|679.0mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|192%
+| style="background-color:#B5FFBB;"|1.7mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|92%
+| style="background-color:#B5FFBB;"|7.4mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|61%
+| style="background-color:#B5FFBB;"|246.5mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|164%
+| style="background-color:#B5FFBB;"|3.8mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|62%
+| style="background-color:#B5FFBB;"|439.2mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|37%
+| style="background-color:#B5FFBB;"|1753.0mg
+| 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;"|96%
+| style="background-color:#B5FFBB;"|52.9μg
+|-
+| 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 serving of [https://philosophicalvegan.com/wiki/index.php/Avocado_pasta 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
+{| class="wikitable sortable mw-collapsible"
+|-
+| colspan="3"|'''''Nutrition facts for the day'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 2064'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''227%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''122.4g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|284%
+| style="background-color:#FFCEB5;"|5.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|165%
+| style="background-color:#FFCEB5;"|1.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|268%
+| style="background-color:#FFCEB5;"|4.6g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''210%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''276.0g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|216%
+| style="background-color:#B5E6FF;"|82.8g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|193.2g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|52.4g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''104%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''68.9g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|267%
+| style="background-color:#EDCBFF;"|4.3g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|110%
+| style="background-color:#EDCBFF;"|19.0g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|9.7g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|1016%
+| style="background-color:#FEE1C3; width:55px;"|12.2mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|923%
+| style="background-color:#FEE1C3; width:55px;"|12.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|554%
+| style="background-color:#FEE1C3;"|89.2mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|188%
+| style="background-color:#FEE1C3;"|9.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|975%
+| style="background-color:#FEE1C3;"|12.7mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|298%
+| style="background-color:#FEE1C3;"|1200.4μg
+|-
+| 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;"|147%
+| style="background-color:#FEE1C3;"|1341.1μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|264%
+| style="background-color:#FEE1C3;"|239.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|122%
+| style="background-color:#FEE1C3;"|18.6mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|1201%
+| style="background-color:#FEE1C3;"|1443.0μg
+|-
+| 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;"|120%
+| style="background-color:#B5FFBB;"|1219.3mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|475%
+| style="background-color:#B5FFBB;"|4.3mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|370%
+| style="background-color:#B5FFBB;"|29.7mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|201%
+| style="background-color:#B5FFBB;"|812.1mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|538%
+| style="background-color:#B5FFBB;"|12.4mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|285%
+| style="background-color:#B5FFBB;"|2011.8mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|113%
+| style="background-color:#B5FFBB;"|5412.7mg
+| 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;"|326%
+| style="background-color:#B5FFBB;"|180.9μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|166%
+| style="background-color:#B5FFBB;"|18.5mg
+| 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]
+|}
+=== Breakfast ===
+Cooking/preparing time: 22 minutes
+Cost: $2.40
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 794'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''65%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''36.6g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|88%
+| style="background-color:#FFCEB5;"|1.7g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|51%
+| style="background-color:#FFCEB5;"|0.4g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|76%
+| style="background-color:#FFCEB5;"|1.3g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''77%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''100.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|73%
+| style="background-color:#B5E6FF;"|28.0g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|72.6g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|18.9g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''48%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''31.8g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|159%
+| style="background-color:#EDCBFF;"|2.5g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|41%
+| style="background-color:#EDCBFF;"|7.0g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|4.3g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|48%
+| style="background-color:#FEE1C3; width:55px;"|0.6mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|25%
+| style="background-color:#FEE1C3; width:55px;"|0.3mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|57%
+| style="background-color:#FEE1C3;"|9.3mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|35%
+| style="background-color:#FEE1C3;"|1.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|72%
+| style="background-color:#FEE1C3;"|0.9mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|57%
+| style="background-color:#FEE1C3;"|230.6μg
+|-
+| 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;"|20%
+| style="background-color:#FEE1C3;"|188.5μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|126%
+| style="background-color:#FEE1C3;"|114.2mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|41%
+| style="background-color:#FEE1C3;"|6.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|34%
+| style="background-color:#FEE1C3;"|41.7μg
+|-
+| 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;"|29%
+| style="background-color:#B5FFBB;"|293.0mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|124%
+| style="background-color:#B5FFBB;"|1.1mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|80%
+| style="background-color:#B5FFBB;"|6.4mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|58%
+| style="background-color:#B5FFBB;"|233.6mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|189%
+| style="background-color:#B5FFBB;"|4.4mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|81%
+| style="background-color:#B5FFBB;"|572.3mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|25%
+| style="background-color:#B5FFBB;"|1203.4mg
+| 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;"|52%
+| style="background-color:#B5FFBB;"|28.9μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|39%
+| style="background-color:#B5FFBB;"|4.4mg
+| 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]
+|}
+*1/2 of the amount of [https://philosophicalvegan.com/wiki/index.php/Red_bell-pepper_creamy_dip Red bell-pepper creamy dip]
+*1 slice of whole-wheat bread and 2 celery stalks to dip
+*1/2 of the amount of [https://philosophicalvegan.com/wiki/index.php/Crunchy&garlicky_snack 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
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 608'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''86%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''48.2g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|93%
+| style="background-color:#FFCEB5;"|1.8g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|61%
+| style="background-color:#FFCEB5;"|0.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|95%
+| style="background-color:#FFCEB5;"|1.6g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''63%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''82.8g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|58%
+| style="background-color:#B5E6FF;"|22.3g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|60.5g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|5.1g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''24%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''15.7g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|72%
+| style="background-color:#EDCBFF;"|1.2g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|31%
+| style="background-color:#EDCBFF;"|5.4g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|2.5g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|888%
+| style="background-color:#FEE1C3; width:55px;"|10.7mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|830%
+| style="background-color:#FEE1C3; width:55px;"|10.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|412%
+| style="background-color:#FEE1C3;"|66.0mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|40%
+| style="background-color:#FEE1C3;"|2.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|827%
+| style="background-color:#FEE1C3;"|10.8mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|131%
+| style="background-color:#FEE1C3;"|525.9μg
+|-
+| 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;"|103%
+| style="background-color:#FEE1C3;"|927.6μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|14%
+| style="background-color:#FEE1C3;"|13.2mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|41%
+| style="background-color:#FEE1C3;"|6.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|739%
+| style="background-color:#FEE1C3;"|887.4μg
+|-
+| 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;"|58%
+| style="background-color:#B5FFBB;"|583.5mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|132%
+| style="background-color:#B5FFBB;"|1.2mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|145%
+| style="background-color:#B5FFBB;"|11.6mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|85%
+| style="background-color:#B5FFBB;"|340.8mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|216%
+| style="background-color:#B5FFBB;"|5.0mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|113%
+| style="background-color:#B5FFBB;"|795.7mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|32%
+| style="background-color:#B5FFBB;"|1526.0mg
+| 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;"|212%
+| style="background-color:#B5FFBB;"|116.8μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|78%
+| style="background-color:#B5FFBB;"|8.6mg
+| 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 1/2 servings of [https://philosophicalvegan.com/wiki/index.php/Spinach_and_parsley_mac_and_cheese Spinach and parsley mac and cheese]
+=== Afternoon break ===
+Cooking/preparing time: 2 minutes
+Cost: $0.65
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 269'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''19%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''10.6g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|20%
+| style="background-color:#FFCEB5;"|0.4g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|16%
+| style="background-color:#FFCEB5;"|0.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|21%
+| style="background-color:#FFCEB5;"|0.4g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''16%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''21.3g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|16%
+| style="background-color:#B5E6FF;"|6.2g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|15.1g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|14.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''27%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''18.1g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|0%
+| style="background-color:#EDCBFF;"|0.0g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|33%
+| style="background-color:#EDCBFF;"|5.7g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|2.3g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|28%
+| style="background-color:#FEE1C3; width:55px;"|0.3mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|7%
+| style="background-color:#FEE1C3; width:55px;"|0.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|29%
+| style="background-color:#FEE1C3;"|4.8mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|19%
+| style="background-color:#FEE1C3;"|1.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|15%
+| style="background-color:#FEE1C3;"|0.2mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|31%
+| style="background-color:#FEE1C3;"|126.9μg
+|-
+| 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;"|1%
+| style="background-color:#FEE1C3;"|14.7μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|77%
+| style="background-color:#FEE1C3;"|69.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|22%
+| style="background-color:#FEE1C3;"|3.4mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|0%
+| style="background-color:#FEE1C3;"|0.0μg
+|-
+| 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;"|8%
+| style="background-color:#B5FFBB;"|86.0mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|52%
+| style="background-color:#B5FFBB;"|0.5mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|22%
+| style="background-color:#B5FFBB;"|1.8mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|18%
+| style="background-color:#B5FFBB;"|74.4mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|32%
+| style="background-color:#B5FFBB;"|0.7mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|22%
+| style="background-color:#B5FFBB;"|155.6mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|10%
+| style="background-color:#B5FFBB;"|494.4mg
+| 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;"|5%
+| style="background-color:#B5FFBB;"|3.3μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|11%
+| style="background-color:#B5FFBB;"|1.3mg
+| 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 fistful (1/4 cup) peanuts
+*1 orange
+=== Dinner ===
+Cooking/preparing time: 20 minutes
+Cost: $2.55
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 393'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''48%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''27.0g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|83%
+| style="background-color:#FFCEB5;"|1.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|37%
+| style="background-color:#FFCEB5;"|0.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|76%
+| style="background-color:#FFCEB5;"|1.3g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''54%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''71.3g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|69%
+| style="background-color:#B5E6FF;"|26.3g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|45.0g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|14.4g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''5%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''3.3g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|36%
+| style="background-color:#EDCBFF;"|0.6g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|5%
+| style="background-color:#EDCBFF;"|0.9g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|0.6g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|52%
+| style="background-color:#FEE1C3; width:55px;"|0.6mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|61%
+| style="background-color:#FEE1C3; width:55px;"|0.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|56%
+| style="background-color:#FEE1C3;"|9.1mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|94%
+| style="background-color:#FEE1C3;"|4.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|61%
+| style="background-color:#FEE1C3;"|0.8mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|79%
+| style="background-color:#FEE1C3;"|317.0μg
+|-
+| 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;"|23%
+| style="background-color:#FEE1C3;"|210.3μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|47%
+| style="background-color:#FEE1C3;"|42.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|18%
+| style="background-color:#FEE1C3;"|2.8mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|428%
+| style="background-color:#FEE1C3;"|513.9μg
+|-
+| 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;"|25%
+| style="background-color:#B5FFBB;"|256.8mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|167%
+| style="background-color:#B5FFBB;"|1.5mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|123%
+| style="background-color:#B5FFBB;"|9.9mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|40%
+| style="background-color:#B5FFBB;"|163.3mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|101%
+| style="background-color:#B5FFBB;"|2.3mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|69%
+| style="background-color:#B5FFBB;"|488.2mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|46%
+| style="background-color:#B5FFBB;"|2188.9mg
+| 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;"|57%
+| style="background-color:#B5FFBB;"|31.9μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|38%
+| style="background-color:#B5FFBB;"|4.2mg
+| 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]
+|}
+* [https://philosophicalvegan.com/wiki/index.php/Quick_bean_stew Quick bean stew]
+== Day 6 ==
+Cooking/preparing time: 55 minutes
+Cost: $5.90
+{| class="wikitable sortable mw-collapsible"
+|-
+| colspan="3"|'''''Nutrition facts for the day'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 2040'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''152%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''86.6g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|160%
+| style="background-color:#FFCEB5;"|3.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|113%
+| style="background-color:#FFCEB5;"|1.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|178%
+| style="background-color:#FFCEB5;"|3.1g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''211%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''275.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|147%
+| style="background-color:#B5E6FF;"|56.4g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|219.2g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|67.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''123%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''82.1g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|159%
+| style="background-color:#EDCBFF;"|2.6g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|129%
+| style="background-color:#EDCBFF;"|22.3g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|23.2g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|695%
+| style="background-color:#FEE1C3; width:55px;"|8.3mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|662%
+| style="background-color:#FEE1C3; width:55px;"|8.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|366%
+| style="background-color:#FEE1C3;"|59.0mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|101%
+| style="background-color:#FEE1C3;"|5.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|691%
+| style="background-color:#FEE1C3;"|8.9mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|184%
+| style="background-color:#FEE1C3;"|741.5μg
+|-
+| 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;"|220%
+| style="background-color:#FEE1C3;"|1997.0μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|213%
+| style="background-color:#FEE1C3;"|194.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|140%
+| style="background-color:#FEE1C3;"|21.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|613%
+| style="background-color:#FEE1C3;"|736.7μg
+|-
+| 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;"|114%
+| style="background-color:#B5FFBB;"|1169.9mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|348%
+| style="background-color:#B5FFBB;"|3.2mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|308%
+| style="background-color:#B5FFBB;"|24.8mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|209%
+| style="background-color:#B5FFBB;"|843.1mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|609%
+| style="background-color:#B5FFBB;"|14.1mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|270%
+| style="background-color:#B5FFBB;"|1906.8mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|105%
+| style="background-color:#B5FFBB;"|5017.1mg
+| 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;"|311%
+| style="background-color:#B5FFBB;"|172.4μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|149%
+| style="background-color:#B5FFBB;"|16.7mg
+| 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]
+|}
+=== Breakfast ===
+Cooking/preparing time: 10 minutes
+Cost: $1.60
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 705'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''38%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''21.6g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|29%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|20%
+| style="background-color:#FFCEB5;"|0.2g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|38%
+| style="background-color:#FFCEB5;"|0.7g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''62%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''80.8g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|41%
+| style="background-color:#B5E6FF;"|15.7g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|65.1g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|33.7g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''58%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''38.1g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|90%
+| style="background-color:#EDCBFF;"|1.5g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|75%
+| style="background-color:#EDCBFF;"|12.8g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|3.4g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|36%
+| style="background-color:#FEE1C3; width:55px;"|0.4mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|54%
+| style="background-color:#FEE1C3; width:55px;"|0.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|33%
+| style="background-color:#FEE1C3;"|5.4mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|27%
+| style="background-color:#FEE1C3;"|1.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|63%
+| style="background-color:#FEE1C3;"|0.8mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|32%
+| style="background-color:#FEE1C3;"|128.8μg
+|-
+| 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;"|2%
+| style="background-color:#FEE1C3;"|19.3μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|90%
+| style="background-color:#FEE1C3;"|81.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|89%
+| style="background-color:#FEE1C3;"|13.4mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|4%
+| style="background-color:#FEE1C3;"|5.4μg
+|-
+| 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;"|32%
+| style="background-color:#B5FFBB;"|324.7mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|106%
+| style="background-color:#B5FFBB;"|1.0mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|48%
+| style="background-color:#B5FFBB;"|3.9mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|61%
+| style="background-color:#B5FFBB;"|245.0mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|134%
+| style="background-color:#B5FFBB;"|3.1mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|64%
+| style="background-color:#B5FFBB;"|453.6mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|27%
+| style="background-color:#B5FFBB;"|1278.8mg
+| 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;"|32%
+| style="background-color:#B5FFBB;"|18.0μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|29%
+| style="background-color:#B5FFBB;"|3.3mg
+| 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 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
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 447'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''66%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''37.5g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|78%
+| style="background-color:#FFCEB5;"|1.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|44%
+| style="background-color:#FFCEB5;"|0.4g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|81%
+| style="background-color:#FFCEB5;"|1.4g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''47%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''61.3g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|48%
+| style="background-color:#B5E6FF;"|18.3g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|43.0g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|6.2g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''16%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''11.0g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|56%
+| style="background-color:#EDCBFF;"|0.9g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|21%
+| style="background-color:#EDCBFF;"|3.7g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|1.7g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|601%
+| style="background-color:#FEE1C3; width:55px;"|7.2mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|570%
+| style="background-color:#FEE1C3; width:55px;"|7.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|284%
+| style="background-color:#FEE1C3;"|45.5mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|32%
+| style="background-color:#FEE1C3;"|1.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|595%
+| style="background-color:#FEE1C3;"|7.7mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|122%
+| style="background-color:#FEE1C3;"|490.5μg
+|-
+| 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;"|148%
+| style="background-color:#FEE1C3;"|1340.0μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|108%
+| style="background-color:#FEE1C3;"|97.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|29%
+| style="background-color:#FEE1C3;"|4.4mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|592%
+| style="background-color:#FEE1C3;"|710.5μg
+|-
+| 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;"|70%
+| style="background-color:#B5FFBB;"|706.6mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|96%
+| style="background-color:#B5FFBB;"|0.9mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|141%
+| style="background-color:#B5FFBB;"|11.3mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|66%
+| style="background-color:#B5FFBB;"|265.0mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|165%
+| style="background-color:#B5FFBB;"|3.8mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|90%
+| style="background-color:#B5FFBB;"|630.1mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|48%
+| style="background-color:#B5FFBB;"|2281.5mg
+| 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;"|144%
+| style="background-color:#B5FFBB;"|79.3μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|57%
+| style="background-color:#B5FFBB;"|6.3mg
+| 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 serving of [https://philosophicalvegan.com/wiki/index.php/Spinach_and_parsley_mac_and_cheese 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
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 394'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''21%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''11.9g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|26%
+| style="background-color:#FFCEB5;"|0.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|19%
+| style="background-color:#FFCEB5;"|0.2g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|24%
+| style="background-color:#FFCEB5;"|0.4g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''59%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''77.0g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|34%
+| style="background-color:#B5E6FF;"|13.1g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|63.9g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|17.6g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''8%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''5.7g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|8%
+| style="background-color:#EDCBFF;"|0.1g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|11%
+| style="background-color:#EDCBFF;"|1.9g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|0.9g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|33%
+| style="background-color:#FEE1C3; width:55px;"|0.4mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|13%
+| style="background-color:#FEE1C3; width:55px;"|0.2mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|12%
+| style="background-color:#FEE1C3;"|2.0mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|22%
+| style="background-color:#FEE1C3;"|1.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|11%
+| style="background-color:#FEE1C3;"|0.1mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|13%
+| style="background-color:#FEE1C3;"|54.2μg
+|-
+| 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;"|0%
+| style="background-color:#FEE1C3;"|4.3μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|2%
+| style="background-color:#FEE1C3;"|2.4mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|8%
+| style="background-color:#FEE1C3;"|1.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|14%
+| style="background-color:#FEE1C3;"|16.9μg
+|-
+| 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;"|6%
+| style="background-color:#B5FFBB;"|69.4mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|48%
+| style="background-color:#B5FFBB;"|0.4mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|52%
+| style="background-color:#B5FFBB;"|4.2mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|33%
+| style="background-color:#B5FFBB;"|134.3mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|169%
+| style="background-color:#B5FFBB;"|3.9mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|51%
+| style="background-color:#B5FFBB;"|363.3mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|10%
+| style="background-color:#B5FFBB;"|489.3mg
+| 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;"|43%
+| style="background-color:#B5FFBB;"|24.1μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|28%
+| style="background-color:#B5FFBB;"|3.2mg
+| 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]
+|}
+*[https://philosophicalvegan.com/wiki/index.php/Xberry_oatmeal Xberry oatmeal], with 1 1/2 tbsp of date sugar/date paste mixed in
+=== Dinner ===
+Cooking/preparing time: 25 minutes
+Cost: $1.20
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 494'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''27%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''15.6g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|27%
+| style="background-color:#FFCEB5;"|0.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|30%
+| style="background-color:#FFCEB5;"|0.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|35%
+| style="background-color:#FFCEB5;"|0.6g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''43%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''56.5g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|24%
+| style="background-color:#B5E6FF;"|9.3g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|47.2g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|9.5g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''41%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''27.3g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|5%
+| style="background-color:#EDCBFF;"|0.1g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|22%
+| style="background-color:#EDCBFF;"|3.9g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|17.2g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|25%
+| style="background-color:#FEE1C3; width:55px;"|0.3mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|25%
+| style="background-color:#FEE1C3; width:55px;"|0.3mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|37%
+| style="background-color:#FEE1C3;"|6.1mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|20%
+| style="background-color:#FEE1C3;"|1.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|22%
+| style="background-color:#FEE1C3;"|0.3mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|17%
+| style="background-color:#FEE1C3;"|68.0μg
+|-
+| 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;"|70%
+| style="background-color:#FEE1C3;"|633.4μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|13%
+| style="background-color:#FEE1C3;"|12.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|14%
+| style="background-color:#FEE1C3;"|2.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|3%
+| style="background-color:#FEE1C3;"|3.9μg
+|-
+| 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;"|6%
+| style="background-color:#B5FFBB;"|69.2mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|98%
+| style="background-color:#B5FFBB;"|0.9mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|67%
+| style="background-color:#B5FFBB;"|5.4mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|49%
+| style="background-color:#B5FFBB;"|198.8mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|141%
+| style="background-color:#B5FFBB;"|3.3mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|65%
+| style="background-color:#B5FFBB;"|459.8mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|20%
+| style="background-color:#B5FFBB;"|967.5mg
+| 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;"|92%
+| style="background-color:#B5FFBB;"|51.0μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|35%
+| style="background-color:#B5FFBB;"|3.9mg
+| 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 serving of [https://philosophicalvegan.com/wiki/index.php/Pumpkin_pasta Pumpkin pasta] (using canned 100% pumpkin puree for faster cooking)
+== Day 7 ==
+Cooking/preparing time: 37 minutes
+Cost: $7.90
+{| class="wikitable sortable mw-collapsible"
+|-
+| colspan="3"|'''''Nutrition facts for the day'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 2002'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''164%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''93.1g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|170%
+| style="background-color:#FFCEB5;"|3.4g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|126%
+| style="background-color:#FFCEB5;"|1.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|177%
+| style="background-color:#FFCEB5;"|3.0g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''200%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''263.4g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|147%
+| style="background-color:#B5E6FF;"|56.4g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|207.1g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|90.1g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''124%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''81.9g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|270%
+| style="background-color:#EDCBFF;"|4.3g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|121%
+| style="background-color:#EDCBFF;"|21.1g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|27.1g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|150%
+| style="background-color:#FEE1C3; width:55px;"|1.8mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|120%
+| style="background-color:#FEE1C3; width:55px;"|1.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|183%
+| style="background-color:#FEE1C3;"|29.5mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|147%
+| style="background-color:#FEE1C3;"|5.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|216%
+| style="background-color:#FEE1C3;"|2.8mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|132%
+| style="background-color:#FEE1C3;"|539.2μg
+|-
+| 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;"|157%
+| style="background-color:#FEE1C3;"|1430.7μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|226%
+| style="background-color:#FEE1C3;"|215.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|118%
+| style="background-color:#FEE1C3;"|17.9mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|218%
+| style="background-color:#FEE1C3;"|264.4μg
+|-
+| 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;"|159%
+| style="background-color:#B5FFBB;"|1610.8mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|329%
+| style="background-color:#B5FFBB;"|3.0mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|302%
+| style="background-color:#B5FFBB;"|24.3mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|199%
+| style="background-color:#B5FFBB;"|805.2mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|574%
+| style="background-color:#B5FFBB;"|13.3mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|263%
+| style="background-color:#B5FFBB;"|1850.4mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|104%
+| style="background-color:#B5FFBB;"|5431.4mg
+| 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;"|246%
+| style="background-color:#B5FFBB;"|136.2μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|132%
+| style="background-color:#B5FFBB;"|14.9mg
+| 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]
+|}
+=== Breakfast ===
+Cooking/preparing time: 10 minutes
+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/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)
+=== Lunch ===
+Cooking/preparing time: 20 minutes
+Cost: $3.25
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 652'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''81%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''45.8g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|96%
+| style="background-color:#FFCEB5;"|1.9g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|56%
+| style="background-color:#FFCEB5;"|0.5g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|97%
+| style="background-color:#FFCEB5;"|1.7g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''65%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''85.5g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|51%
+| style="background-color:#B5E6FF;"|19.7g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|65.9g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|23.0g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''30%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''19.5g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|65%
+| style="background-color:#EDCBFF;"|1.0g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|50%
+| style="background-color:#EDCBFF;"|8.7g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|3.4g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|67%
+| style="background-color:#FEE1C3; width:55px;"|0.8mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|54%
+| style="background-color:#FEE1C3; width:55px;"|0.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|47%
+| style="background-color:#FEE1C3;"|7.5mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|60%
+| style="background-color:#FEE1C3;"|3.0mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|86%
+| style="background-color:#FEE1C3;"|1.1mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|44%
+| style="background-color:#FEE1C3;"|178.0μg
+|-
+| 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;"|52%
+| style="background-color:#FEE1C3;"|469.1μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|110%
+| style="background-color:#FEE1C3;"|99.6mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|44%
+| style="background-color:#FEE1C3;"|6.6mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|162%
+| style="background-color:#FEE1C3;"|195.5μg
+|-
+| 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;"|117%
+| style="background-color:#B5FFBB;"|1173.6mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|108%
+| style="background-color:#B5FFBB;"|1.0mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|144%
+| style="background-color:#B5FFBB;"|11.5mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|62%
+| style="background-color:#B5FFBB;"|250.7mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|203%
+| style="background-color:#B5FFBB;"|4.7mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|96%
+| style="background-color:#B5FFBB;"|675.8mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|24%
+| style="background-color:#B5FFBB;"|1638.7mg
+| 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;"|103%
+| style="background-color:#B5FFBB;"|56.9μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|49%
+| style="background-color:#B5FFBB;"|5.5mg
+| 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 serving of [https://philosophicalvegan.com/wiki/index.php/Paprika-crusted_tofu_sandwich_with_mixed_cabbage_slaw Paprika-crusted tofu sandwich with mixed cabbage slaw]
+=== Afternoon break ===
+Cooking/preparing time: 2 minutes
+Cost: $0.20
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 121'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''2%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''1.5g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|3%
+| style="background-color:#FFCEB5;"|0.1g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|1%
+| style="background-color:#FFCEB5;"|0.0g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|2%
+| style="background-color:#FFCEB5;"|0.0g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''23%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''31.1g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|9%
+| style="background-color:#B5E6FF;"|3.5g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|27.6g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|16.6g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''0%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''0.4g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|2%
+| style="background-color:#EDCBFF;"|0.0g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|0%
+| style="background-color:#EDCBFF;"|0.1g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|0.2g
+|-
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
+| style="background-color:#FEE1C3; width:55px;"|3%
+| style="background-color:#FEE1C3; width:55px;"|0.0mg
+| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
+| style="background-color:#FEE1C3; width:55px;"|7%
+| style="background-color:#FEE1C3; width:55px;"|0.1mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|5%
+| style="background-color:#FEE1C3;"|0.9mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|9%
+| style="background-color:#FEE1C3;"|0.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|38%
+| style="background-color:#FEE1C3;"|0.5mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|6%
+| style="background-color:#FEE1C3;"|27.2μg
+|-
+| 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;"|0%
+| style="background-color:#FEE1C3;"|4.4μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|13%
+| style="background-color:#FEE1C3;"|11.8mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|1%
+| style="background-color:#FEE1C3;"|0.2mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|0%
+| style="background-color:#FEE1C3;"|0.7μg
+|-
+| 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;"|0%
+| style="background-color:#B5FFBB;"|6.8mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|11%
+| style="background-color:#B5FFBB;"|0.1mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|4%
+| style="background-color:#B5FFBB;"|0.4mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|9%
+| style="background-color:#B5FFBB;"|36.7mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|15%
+| style="background-color:#B5FFBB;"|0.4mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|4%
+| style="background-color:#B5FFBB;"|29.9mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|10%
+| style="background-color:#B5FFBB;"|486.9mg
+| 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;"|2%
+| style="background-color:#B5FFBB;"|1.4μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|1%
+| style="background-color:#B5FFBB;"|0.2mg
+| 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 banana
+=== Dinner ===
+Cooking/preparing time: 5 minutes
+Cost: $2.35
+{| class="wikitable sortable mw-collapsible mw-collapsed"
+|-
+| colspan="3"|'''''Nutrition facts'''''
+|-
+| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 573'''
+|-
+| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''38%'''''
+| rowspan="3" style="background-color:#FFCEB5;"|'''''21.6g'''''
+| style="background-color:#FFCEB5;"|Protein: lysine
+| style="background-color:#FFCEB5;"|36%
+| style="background-color:#FFCEB5;"|0.7g
+|-
+| style="background-color:#FFCEB5;"|Protein: methionine
+| style="background-color:#FFCEB5;"|35%
+| style="background-color:#FFCEB5;"|0.3g
+|-
+| style="background-color:#FFCEB5;"|Protein: isoleucine
+| style="background-color:#FFCEB5;"|42%
+| style="background-color:#FFCEB5;"|0.7g
+|-
+| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''54%'''''
+| rowspan="3" style="background-color:#B5E6FF;"|'''''70.6g'''''
+| style="background-color:#B5E6FF;"|Fibers
+| style="background-color:#B5E6FF;"|38%
+| style="background-color:#B5E6FF;"|14.5g
+|-
+| style="background-color:#B5E6FF;"|Net carbs
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|56.1g
+|-
+| style="background-color:#B5E6FF;"|Sugars
+| style="background-color:#B5E6FF;"|n/a
+| style="background-color:#B5E6FF;"|18.5g
+|-
+| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''44%'''''
+| rowspan="3" style="background-color:#EDCBFF;"|'''''29.2g'''''
+| style="background-color:#EDCBFF;"|Omega-3
+| style="background-color:#EDCBFF;"|36%
+| style="background-color:#EDCBFF;"|0.6g
+|-
+| style="background-color:#EDCBFF;"|Omega-6
+| style="background-color:#EDCBFF;"|24%
+| style="background-color:#EDCBFF;"|4.2g
+|-
+| style="background-color:#EDCBFF;"|Saturated fats
+| style="background-color:#EDCBFF;"|n/a
+| style="background-color:#EDCBFF;"|17.5g
+|-
+| 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;"|35%
+| style="background-color:#FEE1C3; width:55px;"|0.5mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B3
+| style="background-color:#FEE1C3;"|54%
+| style="background-color:#FEE1C3;"|8.7mg
+| style="background-color:#FEE1C3;"|Vitamin B5
+| style="background-color:#FEE1C3;"|50%
+| style="background-color:#FEE1C3;"|0.7mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin B6
+| style="background-color:#FEE1C3;"|55%
+| style="background-color:#FEE1C3;"|0.7mg
+| style="background-color:#FEE1C3;"|Folate
+| style="background-color:#FEE1C3;"|53%
+| style="background-color:#FEE1C3;"|215.0μg
+|-
+| 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;"|102%
+| style="background-color:#FEE1C3;"|926.6μg
+| style="background-color:#FEE1C3;"|Vitamin C
+| style="background-color:#FEE1C3;"|89%
+| style="background-color:#FEE1C3;"|80.2mg
+|-
+| style="background-color:#FEE1C3;"|Vitamin E
+| style="background-color:#FEE1C3;"|18%
+| style="background-color:#FEE1C3;"|2.8mg
+| style="background-color:#FEE1C3;"|Vitamin K
+| style="background-color:#FEE1C3;"|21%
+| style="background-color:#FEE1C3;"|26.0μg
+|-
+| 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;"|16%
+| style="background-color:#B5FFBB;"|163.7mg
+| style="background-color:#B5FFBB;"|Copper
+| style="background-color:#B5FFBB;"|129%
+| style="background-color:#B5FFBB;"|1.2mg
+|-
+| style="background-color:#B5FFBB;"|Iron
+| style="background-color:#B5FFBB;"|92%
+| style="background-color:#B5FFBB;"|7.4mg
+| style="background-color:#B5FFBB;"|Magnesium
+| style="background-color:#B5FFBB;"|74%
+| style="background-color:#B5FFBB;"|298.5mg
+|-
+| style="background-color:#B5FFBB;"|Manganese
+| style="background-color:#B5FFBB;"|181%
+| style="background-color:#B5FFBB;"|4.2mg
+| style="background-color:#B5FFBB;"|Phosphorus
+| style="background-color:#B5FFBB;"|93%
+| style="background-color:#B5FFBB;"|654.0mg
+|-
+| style="background-color:#B5FFBB;"|Potassium
+| style="background-color:#B5FFBB;"|50%
+| style="background-color:#B5FFBB;"|2353.5mg
+| 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;"|94%
+| style="background-color:#B5FFBB;"|52.0μg
+|-
+| style="background-color:#B5FFBB;"|Zinc
+| style="background-color:#B5FFBB;"|50%
+| style="background-color:#B5FFBB;"|5.6mg
+| 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 serving of [https://philosophicalvegan.com/wiki/index.php/Pumpkin_pasta Pumpkin pasta] (leftovers from the previous day)
+*2 1/2 cups of steamed, diced zucchini on the side

Difference between revisions of "Vegan diet plan"

Latest revision as of 00:35, 3 January 2021

Contents

Average person's diet plan

Day 1

Breakfast

Lunch

Afternoon break

Dinner

Day 2

Breakfast

Lunch

Afternoon break

Dinner

Day 3

Breakfast

Lunch

Afternoon break

Dinner

Day 4

Breakfast

Lunch

Afternoon break

Dinner

Day 5

Breakfast

Lunch

Afternoon break

Dinner

Day 6

Breakfast

Lunch

Afternoon break

Dinner

Day 7

Breakfast

Lunch

Afternoon break

Dinner

Navigation menu

Search