Difference between revisions of "Vegan diet plan"
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== Day 1 == | == Day 1 == | ||
− | + | Cooking/preparing time: 1 hour 17 minutes | |
Cost: $7.30 | Cost: $7.30 | ||
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=== Breakfast === | === Breakfast === | ||
− | + | Cooking/preparing time: 10 minutes | |
Cost: $1.75 | Cost: $1.75 | ||
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*2 whole-wheat peanut butter toasts (3 tbsp peanut butter each), 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/ | + | *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) | *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 === | === Lunch === | ||
− | + | Cooking/preparing time: 45 minutes | |
Cost: $2.40 | Cost: $2.40 | ||
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|} | |} | ||
− | *1 serving of [https://philosophicalvegan.com/wiki/index.php/ | + | *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/ | + | *1 slice of whole-wheat bread with 5 tbsp of [https://philosophicalvegan.com/wiki/index.php/Parsley_hummus Parsley hummus] |
=== Afternoon break === | === Afternoon break === | ||
− | + | Cooking/preparing time: 2 minutes | |
Cost: $0.95 | Cost: $0.95 | ||
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=== Dinner === | === Dinner === | ||
− | + | Cooking/preparing time: 20 minutes | |
Cost: $2.20 | Cost: $2.20 | ||
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|} | |} | ||
− | * [https://philosophicalvegan.com/wiki/index.php/ | + | * [https://philosophicalvegan.com/wiki/index.php/Quick_lentil_stew Quick lentil stew] |
* 2 slices (80g) of tofu on the side | * 2 slices (80g) of tofu on the side | ||
== Day 2 == | == Day 2 == | ||
− | + | Cooking/preparing time: 43 minutes | |
Cost: $9.55 | Cost: $9.55 | ||
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=== Breakfast === | === Breakfast === | ||
− | + | Cooking/preparing time: 7 minutes | |
Cost: $2.40 | Cost: $2.40 | ||
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|} | |} | ||
− | *[https://philosophicalvegan.com/wiki/index.php/ | + | *[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/ | + | *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) | *supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt) | ||
=== Lunch === | === Lunch === | ||
− | + | Cooking/preparing time: 25 minutes | |
Cost: $3.25 | Cost: $3.25 | ||
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|} | |} | ||
− | *2 servings of [https://philosophicalvegan.com/wiki/index.php/ | + | *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 | *1 1/2 cups of steamed green peas on the side | ||
=== Afternoon break === | === Afternoon break === | ||
− | + | Cooking/preparing time: 6 minutes | |
Cost: $1.00 | Cost: $1.00 | ||
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|} | |} | ||
− | *2 servings of [https://philosophicalvegan.com/wiki/index.php/ | + | *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 === | === Dinner === | ||
− | + | Cooking/preparing time: 5 minutes | |
Cost: $2.90 | Cost: $2.90 | ||
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|} | |} | ||
− | *1 serving of [https://philosophicalvegan.com/wiki/index.php/ | + | *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 | *1 cup of steamed soybeans on the side | ||
== Day 3 == | == Day 3 == | ||
− | + | Cooking/preparing time: 38 minutes | |
Cost: $8.47 | Cost: $8.47 | ||
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=== Breakfast === | === Breakfast === | ||
− | + | Cooking/preparing time: 10 minutes | |
Cost: $1.32 | Cost: $1.32 | ||
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|} | |} | ||
− | *1 serving of [https://philosophicalvegan.com/wiki/index.php/ | + | *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) | *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) | *supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt) | ||
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=== Lunch === | === Lunch === | ||
− | + | Cooking/preparing time: 5 minutes | |
Cost: $3.20 | Cost: $3.20 | ||
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|} | |} | ||
− | *2 servings of [https://philosophicalvegan.com/wiki/index.php/ | + | *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 | *1 1/2 cup of steamed kidney beans on the side | ||
=== Afternoon break === | === Afternoon break === | ||
− | + | Cooking/preparing time: 3 minutes | |
Cost: $0.80 | Cost: $0.80 | ||
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=== Dinner === | === Dinner === | ||
− | + | Cooking/preparing time: 20 minutes | |
Cost: $3.15 | Cost: $3.15 | ||
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|} | |} | ||
− | *1 1/2 servings of [https://philosophicalvegan.com/wiki/index.php/ | + | *1 1/2 servings of [https://philosophicalvegan.com/wiki/index.php/Avocado_pasta Avocado pasta] |
== Day 4 == | == Day 4 == | ||
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|} | |} | ||
− | *2/3 of the amount of [https://philosophicalvegan.com/wiki/index.php/ | + | *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 | *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) | *supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt) | ||
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|} | |} | ||
− | *[https://philosophicalvegan.com/wiki/index.php/ | + | *[https://philosophicalvegan.com/wiki/index.php/Salad_with_kidney_beans_and_tahini Salad with kidney beans and tahini] |
=== Afternoon break === | === Afternoon break === | ||
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|} | |} | ||
− | *1 serving of [https://philosophicalvegan.com/wiki/index.php/ | + | *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 | *3 cups of steamed, chopped turnip greens, with 1 tbsp of flax seeds sprinkled on top, on the side | ||
== Day 5 == | == Day 5 == | ||
− | + | Cooking/preparing time: 1 hour 19 minutes | |
− | + | Cost: $8.38 | |
− | + | {| class="wikitable sortable mw-collapsible" | |
− | |||
− | {| class="wikitable sortable mw-collapsible | ||
|- | |- | ||
− | | colspan="3"|'''''Nutrition facts''''' | + | | colspan="3"|'''''Nutrition facts for the day''''' |
|- | |- | ||
− | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): | + | | 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;"|'''''Proteins''''' | ||
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''227%''''' |
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''122.4g''''' |
| style="background-color:#FFCEB5;"|Protein: lysine | | style="background-color:#FFCEB5;"|Protein: lysine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|284% |
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|5.5g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: methionine | | style="background-color:#FFCEB5;"|Protein: methionine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|165% |
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|1.3g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: isoleucine | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|268% |
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|4.6g |
|- | |- | ||
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''210%''''' |
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''276.0g''''' |
| style="background-color:#B5E6FF;"|Fibers | | style="background-color:#B5E6FF;"|Fibers | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|216% |
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|82.8g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Net carbs | | style="background-color:#B5E6FF;"|Net carbs | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|193.2g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Sugars | | style="background-color:#B5E6FF;"|Sugars | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|52.4g |
|- | |- | ||
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''104%''''' |
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''68.9g''''' |
| style="background-color:#EDCBFF;"|Omega-3 | | style="background-color:#EDCBFF;"|Omega-3 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|267% |
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|4.3g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Omega-6 | | style="background-color:#EDCBFF;"|Omega-6 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|110% |
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|19.0g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Saturated fats | | style="background-color:#EDCBFF;"|Saturated fats | ||
| style="background-color:#EDCBFF;"|n/a | | style="background-color:#EDCBFF;"|n/a | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|9.7g |
|- | |- | ||
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|1016% |
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|12.2mg |
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|923% |
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|12.0mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B3 | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|554% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|89.2mg |
| style="background-color:#FEE1C3;"|Vitamin B5 | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|188% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|9.5mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B6 | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|975% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|12.7mg |
| style="background-color:#FEE1C3;"|Folate | | style="background-color:#FEE1C3;"|Folate | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|298% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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;"| | + | | style="background-color:#FEE1C3;"|147% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|1341.1μg |
| style="background-color:#FEE1C3;"|Vitamin C | | style="background-color:#FEE1C3;"|Vitamin C | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|264% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|239.5mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin E | | style="background-color:#FEE1C3;"|Vitamin E | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|122% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|18.6mg |
| style="background-color:#FEE1C3;"|Vitamin K | | style="background-color:#FEE1C3;"|Vitamin K | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|1201% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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] | ||
Line 2,818: | Line 2,816: | ||
|- | |- | ||
| style="background-color:#B5FFBB;"|Calcium | | style="background-color:#B5FFBB;"|Calcium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|120% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|1219.3mg |
| style="background-color:#B5FFBB;"|Copper | | style="background-color:#B5FFBB;"|Copper | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|475% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|4.3mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Iron | | style="background-color:#B5FFBB;"|Iron | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|370% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|29.7mg |
| style="background-color:#B5FFBB;"|Magnesium | | style="background-color:#B5FFBB;"|Magnesium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|201% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|812.1mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Manganese | | style="background-color:#B5FFBB;"|Manganese | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|538% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|12.4mg |
| style="background-color:#B5FFBB;"|Phosphorus | | style="background-color:#B5FFBB;"|Phosphorus | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|285% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|2011.8mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Potassium | | style="background-color:#B5FFBB;"|Potassium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|113% |
− | | style="background-color:#B5FFBB;"| | + | | 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;"|[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;"| | + | | style="background-color:#B5FFBB;"|326% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|180.9μg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Zinc | | style="background-color:#B5FFBB;"|Zinc | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|166% |
− | | style="background-color:#B5FFBB;"| | + | | 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] | | 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 | |
− | |||
− | Cost: $2. | ||
{| class="wikitable sortable mw-collapsible mw-collapsed" | {| class="wikitable sortable mw-collapsible mw-collapsed" | ||
Line 2,866: | Line 2,859: | ||
| colspan="3"|'''''Nutrition facts''''' | | colspan="3"|'''''Nutrition facts''''' | ||
|- | |- | ||
− | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): | + | | 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;"|'''''Proteins''''' | ||
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''65%''''' |
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''36.6g''''' |
| style="background-color:#FFCEB5;"|Protein: lysine | | style="background-color:#FFCEB5;"|Protein: lysine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|88% |
− | | style="background-color:#FFCEB5;"|1. | + | | style="background-color:#FFCEB5;"|1.7g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: methionine | | style="background-color:#FFCEB5;"|Protein: methionine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|51% |
− | | style="background-color:#FFCEB5;"|0. | + | | style="background-color:#FFCEB5;"|0.4g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: isoleucine | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|76% |
− | | style="background-color:#FFCEB5;"|1. | + | | style="background-color:#FFCEB5;"|1.3g |
|- | |- | ||
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''77%''''' |
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''100.6g''''' |
| style="background-color:#B5E6FF;"|Fibers | | style="background-color:#B5E6FF;"|Fibers | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|73% |
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|28.0g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Net carbs | | style="background-color:#B5E6FF;"|Net carbs | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|72.6g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Sugars | | style="background-color:#B5E6FF;"|Sugars | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|18.9g |
|- | |- | ||
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''48%''''' |
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''31.8g''''' |
| style="background-color:#EDCBFF;"|Omega-3 | | style="background-color:#EDCBFF;"|Omega-3 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|159% |
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|2.5g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Omega-6 | | style="background-color:#EDCBFF;"|Omega-6 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|41% |
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|7.0g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Saturated fats | | style="background-color:#EDCBFF;"|Saturated fats | ||
| style="background-color:#EDCBFF;"|n/a | | style="background-color:#EDCBFF;"|n/a | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|4.3g |
|- | |- | ||
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|48% |
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|0.6mg |
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|25% |
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|0.3mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B3 | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|57% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|9.3mg |
| style="background-color:#FEE1C3;"|Vitamin B5 | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|35% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|1.8mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B6 | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|72% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|0.9mg |
| style="background-color:#FEE1C3;"|Folate | | style="background-color:#FEE1C3;"|Folate | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|57% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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;"| | + | | style="background-color:#FEE1C3;"|20% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|188.5μg |
| style="background-color:#FEE1C3;"|Vitamin C | | style="background-color:#FEE1C3;"|Vitamin C | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|126% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|114.2mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin E | | style="background-color:#FEE1C3;"|Vitamin E | ||
Line 2,945: | Line 2,938: | ||
| style="background-color:#FEE1C3;"|6.2mg | | style="background-color:#FEE1C3;"|6.2mg | ||
| style="background-color:#FEE1C3;"|Vitamin K | | style="background-color:#FEE1C3;"|Vitamin K | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|34% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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] | ||
Line 2,956: | Line 2,949: | ||
|- | |- | ||
| style="background-color:#B5FFBB;"|Calcium | | style="background-color:#B5FFBB;"|Calcium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|29% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|293.0mg |
| style="background-color:#B5FFBB;"|Copper | | style="background-color:#B5FFBB;"|Copper | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|124% |
− | | style="background-color:#B5FFBB;"|1. | + | | style="background-color:#B5FFBB;"|1.1mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Iron | | style="background-color:#B5FFBB;"|Iron | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|80% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|6.4mg |
| style="background-color:#B5FFBB;"|Magnesium | | style="background-color:#B5FFBB;"|Magnesium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|58% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|233.6mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Manganese | | style="background-color:#B5FFBB;"|Manganese | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|189% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|4.4mg |
| style="background-color:#B5FFBB;"|Phosphorus | | style="background-color:#B5FFBB;"|Phosphorus | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|81% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|572.3mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Potassium | | style="background-color:#B5FFBB;"|Potassium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|25% |
− | | style="background-color:#B5FFBB;"| | + | | 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;"|[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;"| | + | | style="background-color:#B5FFBB;"|52% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|28.9μg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Zinc | | style="background-color:#B5FFBB;"|Zinc | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|39% |
− | | style="background-color:#B5FFBB;"| | + | | 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] | | 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 | + | *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: | + | Cooking/preparing time: 35 minutes |
− | Cost: $ | + | Cost: $2.78 |
{| class="wikitable sortable mw-collapsible mw-collapsed" | {| class="wikitable sortable mw-collapsible mw-collapsed" | ||
Line 3,001: | Line 2,997: | ||
| colspan="3"|'''''Nutrition facts''''' | | colspan="3"|'''''Nutrition facts''''' | ||
|- | |- | ||
− | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): | + | | 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;"|'''''Proteins''''' | ||
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''86%''''' |
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''48.2g''''' |
| style="background-color:#FFCEB5;"|Protein: lysine | | style="background-color:#FFCEB5;"|Protein: lysine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|93% |
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|1.8g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: methionine | | style="background-color:#FFCEB5;"|Protein: methionine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|61% |
− | | style="background-color:#FFCEB5;"|0. | + | | style="background-color:#FFCEB5;"|0.5g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: isoleucine | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|95% |
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|1.6g |
|- | |- | ||
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''63%''''' |
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''82.8g''''' |
| style="background-color:#B5E6FF;"|Fibers | | style="background-color:#B5E6FF;"|Fibers | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|58% |
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|22.3g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Net carbs | | style="background-color:#B5E6FF;"|Net carbs | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|60.5g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Sugars | | style="background-color:#B5E6FF;"|Sugars | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|5.1g |
|- | |- | ||
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''24%''''' |
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''15.7g''''' |
| style="background-color:#EDCBFF;"|Omega-3 | | style="background-color:#EDCBFF;"|Omega-3 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|72% |
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|1.2g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Omega-6 | | style="background-color:#EDCBFF;"|Omega-6 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|31% |
− | | style="background-color:#EDCBFF;"|5. | + | | style="background-color:#EDCBFF;"|5.4g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Saturated fats | | style="background-color:#EDCBFF;"|Saturated fats | ||
| style="background-color:#EDCBFF;"|n/a | | style="background-color:#EDCBFF;"|n/a | ||
− | | style="background-color:#EDCBFF;"|2. | + | | style="background-color:#EDCBFF;"|2.5g |
|- | |- | ||
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|888% |
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|10.7mg |
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|830% |
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|10.8mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B3 | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|412% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|66.0mg |
| style="background-color:#FEE1C3;"|Vitamin B5 | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|40% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|2.0mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B6 | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|827% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|10.8mg |
| style="background-color:#FEE1C3;"|Folate | | style="background-color:#FEE1C3;"|Folate | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|131% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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;"| | + | | style="background-color:#FEE1C3;"|103% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|927.6μg |
| style="background-color:#FEE1C3;"|Vitamin C | | style="background-color:#FEE1C3;"|Vitamin C | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|14% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|13.2mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin E | | style="background-color:#FEE1C3;"|Vitamin E | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|41% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|6.2mg |
| style="background-color:#FEE1C3;"|Vitamin K | | style="background-color:#FEE1C3;"|Vitamin K | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|739% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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] | ||
Line 3,091: | Line 3,087: | ||
|- | |- | ||
| style="background-color:#B5FFBB;"|Calcium | | style="background-color:#B5FFBB;"|Calcium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|58% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|583.5mg |
| style="background-color:#B5FFBB;"|Copper | | style="background-color:#B5FFBB;"|Copper | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|132% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|1.2mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Iron | | style="background-color:#B5FFBB;"|Iron | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|145% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|11.6mg |
| style="background-color:#B5FFBB;"|Magnesium | | style="background-color:#B5FFBB;"|Magnesium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|85% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|340.8mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Manganese | | style="background-color:#B5FFBB;"|Manganese | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|216% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|5.0mg |
| style="background-color:#B5FFBB;"|Phosphorus | | style="background-color:#B5FFBB;"|Phosphorus | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|113% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|795.7mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Potassium | | style="background-color:#B5FFBB;"|Potassium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|32% |
− | | style="background-color:#B5FFBB;"| | + | | 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;"|[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;"| | + | | style="background-color:#B5FFBB;"|212% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|116.8μg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Zinc | | style="background-color:#B5FFBB;"|Zinc | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|78% |
− | | style="background-color:#B5FFBB;"| | + | | 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] | | 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 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: | + | Cooking/preparing time: 2 minutes |
− | Cost: | + | Cost: $0.65 |
{| class="wikitable sortable mw-collapsible mw-collapsed" | {| class="wikitable sortable mw-collapsible mw-collapsed" | ||
Line 3,137: | Line 3,132: | ||
| colspan="3"|'''''Nutrition facts''''' | | colspan="3"|'''''Nutrition facts''''' | ||
|- | |- | ||
− | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): | + | | 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;"|'''''Proteins''''' | ||
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''19%''''' |
− | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''10.6g''''' |
| style="background-color:#FFCEB5;"|Protein: lysine | | style="background-color:#FFCEB5;"|Protein: lysine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|20% |
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|0.4g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: methionine | | style="background-color:#FFCEB5;"|Protein: methionine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|16% |
− | | style="background-color:#FFCEB5;"|0. | + | | style="background-color:#FFCEB5;"|0.1g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: isoleucine | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|21% |
− | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|0.4g |
|- | |- | ||
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''16%''''' |
− | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''21.3g''''' |
| style="background-color:#B5E6FF;"|Fibers | | style="background-color:#B5E6FF;"|Fibers | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|16% |
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|6.2g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Net carbs | | style="background-color:#B5E6FF;"|Net carbs | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|15.1g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Sugars | | style="background-color:#B5E6FF;"|Sugars | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
− | | style="background-color:#B5E6FF;"|14. | + | | style="background-color:#B5E6FF;"|14.0g |
|- | |- | ||
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''27%''''' |
− | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''18.1g''''' |
| style="background-color:#EDCBFF;"|Omega-3 | | style="background-color:#EDCBFF;"|Omega-3 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|0% |
− | | style="background-color:#EDCBFF;"|0. | + | | style="background-color:#EDCBFF;"|0.0g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Omega-6 | | style="background-color:#EDCBFF;"|Omega-6 | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|33% |
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|5.7g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Saturated fats | | style="background-color:#EDCBFF;"|Saturated fats | ||
| style="background-color:#EDCBFF;"|n/a | | style="background-color:#EDCBFF;"|n/a | ||
− | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|2.3g |
|- | |- | ||
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|28% |
− | | style="background-color:#FEE1C3; width:55px;"|0. | + | | style="background-color:#FEE1C3; width:55px;"|0.3mg |
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
− | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|7% |
− | | style="background-color:#FEE1C3; width:55px;"|0. | + | | style="background-color:#FEE1C3; width:55px;"|0.1mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B3 | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|29% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|4.8mg |
| style="background-color:#FEE1C3;"|Vitamin B5 | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|19% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|1.0mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B6 | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|15% |
− | | style="background-color:#FEE1C3;"|0. | + | | style="background-color:#FEE1C3;"|0.2mg |
| style="background-color:#FEE1C3;"|Folate | | style="background-color:#FEE1C3;"|Folate | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|31% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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;"| | + | | style="background-color:#FEE1C3;"|1% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|14.7μg |
| style="background-color:#FEE1C3;"|Vitamin C | | style="background-color:#FEE1C3;"|Vitamin C | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|77% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|69.7mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin E | | style="background-color:#FEE1C3;"|Vitamin E | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|22% |
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|3.4mg |
| style="background-color:#FEE1C3;"|Vitamin K | | style="background-color:#FEE1C3;"|Vitamin K | ||
− | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|0% |
− | | style="background-color:#FEE1C3;"| | + | | 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;"|[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] | ||
Line 3,227: | Line 3,222: | ||
|- | |- | ||
| style="background-color:#B5FFBB;"|Calcium | | style="background-color:#B5FFBB;"|Calcium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|8% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|86.0mg |
| style="background-color:#B5FFBB;"|Copper | | style="background-color:#B5FFBB;"|Copper | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|52% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|0.5mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Iron | | style="background-color:#B5FFBB;"|Iron | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|22% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|1.8mg |
| style="background-color:#B5FFBB;"|Magnesium | | style="background-color:#B5FFBB;"|Magnesium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|18% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|74.4mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Manganese | | style="background-color:#B5FFBB;"|Manganese | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|32% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|0.7mg |
| style="background-color:#B5FFBB;"|Phosphorus | | style="background-color:#B5FFBB;"|Phosphorus | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|22% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|155.6mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Potassium | | style="background-color:#B5FFBB;"|Potassium | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|10% |
− | | style="background-color:#B5FFBB;"| | + | | 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;"|[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;"| | + | | style="background-color:#B5FFBB;"|5% |
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|3.3μg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Zinc | | style="background-color:#B5FFBB;"|Zinc | ||
− | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|11% |
− | | style="background-color:#B5FFBB;"| | + | | 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] | | 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 === | === 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 |
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.
Contents
[hide]Average person's diet plan
This diet plan is recommended for the average person. This diet's daily nutritional values, equally to the rest of the meals on the website, are based on an adult male of 90 kg, with a potassium goal of 4700mg (instead of the usual 3400mg), which makes it optimal for blood pressure, kidney function, and heart health. Daily amounts are around 2000 kcal, to make sure that all nutritional needs are met even if you're sedentary. Depending on your height, age, sex, and physical activity, you can make bigger or smaller portions according to your caloric needs.
Day 1
Cooking/preparing time: 1 hour 17 minutes
Cost: $7.30
[Collapse]Nutrition facts for the day | |||||
CALORIES (kcal): 2018 | |||||
Proteins | 164% | 92.9g | Protein: lysine | 197% | 3.9g |
Protein: methionine | 119% | 1.1g | |||
Protein: isoleucine | 181% | 3.1g | |||
Carbohydrates | 202% | 264.6g | Fibers | 166% | 64.5g |
Net carbs | n/a | 100.1g | |||
Sugars | n/a | 81.7g | |||
Fats | 122% | 81g | Omega-3 | 254% | 4.2g |
Omega-6 | 172% | 29.6g | |||
Saturated fats | n/a | 12.5g | |||
Vitamin B1 | 169% | 2.1mg | Vitamin B2 | 9143% | 118.9mg |
Vitamin B3 | 2154% | 344.9mg | Vitamin B5 | 163% | 8.3mg |
Vitamin B6 | 2676% | 43.8mg | Folate | 251% | 1015.8μg |
Vitamin A | 213% | 1945.8μg | Vitamin C | 221% | 200.2mg |
Vitamin E | 177% | 27.1mg | Vitamin K | 1035% | 1246μg |
Vitamin B12 | / | / | Vitamin D | / | / |
Calcium | 110% | 1124.5 | Copper | 457% | 4.1mg |
Iron | 422% | 33.9mg | Magnesium | 187% | 756.3mg |
Manganese | 535% | 12.4mg | Phosphorus | 248% | 1753.9mg |
Potassium | 100% | 4797mg | Selenium | 213% | 118.4μg |
Zinc | 128% | 14.2mg | Sodium to taste |
Breakfast
Cooking/preparing time: 10 minutes
Cost: $1.75
[Expand]Nutrition facts |
- 2 whole-wheat peanut butter toasts (3 tbsp peanut butter each), with 1 tbsp sunflower seeds each, sprinkled on top
- 1 serving of Xberry smoothie
- supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)
Lunch
Cooking/preparing time: 45 minutes
Cost: $2.40
[Expand]Nutrition facts |
- 1 serving of Thai noodle salad with peanut sauce
- 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus
Afternoon break
Cooking/preparing time: 2 minutes
Cost: $0.95
[Expand]Nutrition facts |
- 1 apple
- 1 fistful (1/4 cup) of walnuts
Dinner
Cooking/preparing time: 20 minutes
Cost: $2.20
[Expand]Nutrition facts |
- Quick lentil stew
- 2 slices (80g) of tofu on the side
Day 2
Cooking/preparing time: 43 minutes
Cost: $9.55
[Collapse]Nutrition facts for the day | |||||
CALORIES (kcal): 2054 | |||||
Proteins | 200% | 113.7g | Protein: lysine | 255% | 5.0g |
Protein: methionine | 147% | 1.3g | |||
Protein: isoleucine | 231% | 4.1g | |||
Carbohydrates | 229% | 288.6g | Fibers | 196% | 75.2g |
Net carbs | n/a | 224.4g | |||
Sugars | n/a | 121.7g | |||
Fats | 95% | 62.8g | Omega-3 | 262% | 4.2g |
Omega-6 | 123% | 21.5g | |||
Saturated fats | n/a | 9.0g | |||
Vitamin B1 | 1004% | 12.1mg | Vitamin B2 | 940% | 12.2mg |
Vitamin B3 | 537% | 86.4mg | Vitamin B5 | 207% | 10.4mg |
Vitamin B6 | 1017% | 18.5mg | Folate | 217% | 878.4μg |
Vitamin A | 140% | 1273.7μg | Vitamin C | 272% | 246.9mg |
Vitamin E | 108% | 16.4mg | Vitamin K | 271% | 326.7μg |
Vitamin B12 | / | / | Vitamin D | / | / |
Calcium | 108% | 1102.0mg | Copper | 499% | 4.5mg |
Iron | 394% | 31.7mg | Magnesium | 192% | 773.6mg |
Manganese | 463% | 10.7mg | Phosphorus | 292% | 2050.0mg |
Potassium | 124% | 5979.6mg | Selenium | 244% | 135.5μg |
Zinc | 155% | 15.2mg | Sodium to taste |
Breakfast
Cooking/preparing time: 7 minutes
Cost: $2.40
[Expand]Nutrition facts |
- Xberry yogurt with oats, with 1 banana sliced on top, and with 1 tbsp sunflower seeds and 1 tbsp flax seeds sprinkled on top
- 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus (leftovers from the day before)
- supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)
Lunch
Cooking/preparing time: 25 minutes
Cost: $3.25
[Expand]Nutrition facts |
- 2 servings of Scrambled tofu
- 1 1/2 cups of steamed green peas on the side
Afternoon break
Cooking/preparing time: 6 minutes
Cost: $1.00
[Expand]Nutrition facts |
- 2 servings of Banana matcha ice cream, with 2 tbsp of crushed almonds sprinkled on top
Dinner
Cooking/preparing time: 5 minutes
Cost: $2.90
[Expand]Nutrition facts |
- 1 serving of Thai noodle salad with peanut sauce (leftovers from the previous day)
- 1 cup of steamed soybeans on the side
Day 3
Cooking/preparing time: 38 minutes
Cost: $8.47
[Collapse]Nutrition facts for the day | |||||
CALORIES (kcal): 2060 | |||||
Proteins | 164% | 93.4g | Protein: lysine | 196% | 3.9g |
Protein: methionine | 118% | 1.0g | |||
Protein: isoleucine | 196% | 3.4g | |||
Carbohydrates | 202% | 266.0g | Fibers | 174% | 66.5g |
Net carbs | n/a | 199.5g | |||
Sugars | n/a | 67.6g | |||
Fats | 129% | 85.4g | Omega-3 | 218% | 3.6g |
Omega-6 | 115% | 19.9g | |||
Saturated fats | n/a | 9.5g | |||
Vitamin B1 | 938% | 11.4mg | Vitamin B2 | 900% | 11.7mg |
Vitamin B3 | 522% | 83.7mg | Vitamin B5 | 218% | 11.0mg |
Vitamin B6 | 923% | 12.0mg | Folate | 180% | 725.9μg |
Vitamin A | 117% | 1071.8μg | Vitamin C | 124% | 112.8mg |
Vitamin E | 121% | 18.3mg | Vitamin K | 130% | 159.6μg |
Vitamin B12 | / | / | Vitamin D | / | / |
Calcium | 112% | 1134.2mg | Copper | 483% | 4.4mg |
Iron | 278% | 22.4mg | Magnesium | 167% | 576.2mg |
Manganese | 443% | 10.2mg | Phosphorus | 269% | 1895.2mg |
Potassium | 106% | 5094.6mg | Selenium | 291% | 224.0μg |
Zinc | 159% | 17.7mg | Sodium to taste |
Breakfast
Cooking/preparing time: 10 minutes
Cost: $1.32
[Expand]Nutrition facts |
- 1 serving of Banana berry smoothie
- 1 whole-wheat almond butter toast (3 tbsp almond butter)
- supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)
Lunch
Cooking/preparing time: 5 minutes
Cost: $3.20
[Expand]Nutrition facts |
- 2 servings of Scrambled tofu (leftovers from the previous day)
- 1 1/2 cup of steamed kidney beans on the side
Afternoon break
Cooking/preparing time: 3 minutes
Cost: $0.80
[Expand]Nutrition facts |
- 2 carrots, peeled
- 1 fistful (1/4 cup) of pecans
Dinner
Cooking/preparing time: 20 minutes
Cost: $3.15
[Expand]Nutrition facts |
- 1 1/2 servings of Avocado pasta
Day 4
Cooking/preparing time: 34 minutes
Cost: $12.35
[Collapse]Nutrition facts for the day | |||||
CALORIES (kcal): 2074 | |||||
Proteins | 120% | 70.8g | Protein: lysine | 182% | 3.6g |
Protein: methionine | 141% | 1.1g | |||
Protein: isoleucine | 168% | 3.0g | |||
Carbohydrates | 185% | 242.6g | Fibers | 231% | 88.4g |
Net carbs | n/a | 154.2g | |||
Sugars | n/a | 55.7g | |||
Fats | 169% | 111.9g | Omega-3 | 232% | 3.8g |
Omega-6 | 140% | 24.2g | |||
Saturated fats | n/a | 16.0g | |||
Vitamin B1 | 198% | 2.5mg | Vitamin B2 | 140% | 1.8mg |
Vitamin B3 | 149% | 23.2mg | Vitamin B5 | 200% | 10.1mg |
Vitamin B6 | 283% | 3.8mg | Folate | 308% | 1248.6μg |
Vitamin A | 356% | 1699.6μg | Vitamin C | 385% | 348.4mg |
Vitamin E | 133% | 20.3mg | Vitamin K | 1707% | 1952.0μg |
Vitamin B12 | / | / | Vitamin D | / | / |
Calcium | 142% | 1434.7mg | Copper | 559% | 5.0mg |
Iron | 316% | 25.5mg | Magnesium | 174% | 707.0mg |
Manganese | 389% | 9.0mg | Phosphorus | 258% | 1814.4mg |
Potassium | 139% | 6619.5mg | Selenium | 161% | 89.7μg |
Zinc | 127% | 14.2mg | Sodium to taste |
Breakfast
Cooking/preparing time: 12 minutes
Cost: $5.00
[Expand]Nutrition facts |
- 2/3 of the amount of Guacamole
- 2 carrots, 2 celery stalks, and 10 cherry tomatoes as dip
- supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)
Lunch
Cooking/preparing time: 10 minutes
Cost: $3.70
[Expand]Nutrition facts |
Afternoon break
Cooking/preparing time: 2 minutes
Cost: $0.80
[Expand]Nutrition facts |
- 1/2 cup of blackberries
- 1 fistful (1/4 cup) of cashews
Dinner
Cooking/preparing time: 10 minutes
Cost: $2.85
[Expand]Nutrition facts |
- 1 serving of Avocado pasta (leftovers from the other day)
- 3 cups of steamed, chopped turnip greens, with 1 tbsp of flax seeds sprinkled on top, on the side
Day 5
Cooking/preparing time: 1 hour 19 minutes
Cost: $8.38
[Collapse]Nutrition facts for the day | |||||
CALORIES (kcal): 2064 | |||||
Proteins | 227% | 122.4g | Protein: lysine | 284% | 5.5g |
Protein: methionine | 165% | 1.3g | |||
Protein: isoleucine | 268% | 4.6g | |||
Carbohydrates | 210% | 276.0g | Fibers | 216% | 82.8g |
Net carbs | n/a | 193.2g | |||
Sugars | n/a | 52.4g | |||
Fats | 104% | 68.9g | Omega-3 | 267% | 4.3g |
Omega-6 | 110% | 19.0g | |||
Saturated fats | n/a | 9.7g | |||
Vitamin B1 | 1016% | 12.2mg | Vitamin B2 | 923% | 12.0mg |
Vitamin B3 | 554% | 89.2mg | Vitamin B5 | 188% | 9.5mg |
Vitamin B6 | 975% | 12.7mg | Folate | 298% | 1200.4μg |
Vitamin A | 147% | 1341.1μg | Vitamin C | 264% | 239.5mg |
Vitamin E | 122% | 18.6mg | Vitamin K | 1201% | 1443.0μg |
Vitamin B12 | / | / | Vitamin D | / | / |
Calcium | 120% | 1219.3mg | Copper | 475% | 4.3mg |
Iron | 370% | 29.7mg | Magnesium | 201% | 812.1mg |
Manganese | 538% | 12.4mg | Phosphorus | 285% | 2011.8mg |
Potassium | 113% | 5412.7mg | Selenium | 326% | 180.9μg |
Zinc | 166% | 18.5mg | Sodium to taste |
Breakfast
Cooking/preparing time: 22 minutes
Cost: $2.40
[Expand]Nutrition facts |
- 1/2 of the amount of Red bell-pepper creamy dip
- 1 slice of whole-wheat bread and 2 celery stalks to dip
- 1/2 of the amount of Crunchy&garlicky snack
- supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)
Lunch
Cooking/preparing time: 35 minutes
Cost: $2.78
[Expand]Nutrition facts |
- 1 1/2 servings of Spinach and parsley mac and cheese
Afternoon break
Cooking/preparing time: 2 minutes
Cost: $0.65
[Expand]Nutrition facts |
- 1 fistful (1/4 cup) peanuts
- 1 orange
Dinner
Cooking/preparing time: 20 minutes
Cost: $2.55
[Expand]Nutrition facts |
Day 6
Cooking/preparing time: 55 minutes
Cost: $5.90
[Collapse]Nutrition facts for the day | |||||
CALORIES (kcal): 2040 | |||||
Proteins | 152% | 86.6g | Protein: lysine | 160% | 3.1g |
Protein: methionine | 113% | 1.1g | |||
Protein: isoleucine | 178% | 3.1g | |||
Carbohydrates | 211% | 275.6g | Fibers | 147% | 56.4g |
Net carbs | n/a | 219.2g | |||
Sugars | n/a | 67.0g | |||
Fats | 123% | 82.1g | Omega-3 | 159% | 2.6g |
Omega-6 | 129% | 22.3g | |||
Saturated fats | n/a | 23.2g | |||
Vitamin B1 | 695% | 8.3mg | Vitamin B2 | 662% | 8.6mg |
Vitamin B3 | 366% | 59.0mg | Vitamin B5 | 101% | 5.1mg |
Vitamin B6 | 691% | 8.9mg | Folate | 184% | 741.5μg |
Vitamin A | 220% | 1997.0μg | Vitamin C | 213% | 194.1mg |
Vitamin E | 140% | 21.2mg | Vitamin K | 613% | 736.7μg |
Vitamin B12 | / | / | Vitamin D | / | / |
Calcium | 114% | 1169.9mg | Copper | 348% | 3.2mg |
Iron | 308% | 24.8mg | Magnesium | 209% | 843.1mg |
Manganese | 609% | 14.1mg | Phosphorus | 270% | 1906.8mg |
Potassium | 105% | 5017.1mg | Selenium | 311% | 172.4μg |
Zinc | 149% | 16.7mg | Sodium to taste |
Breakfast
Cooking/preparing time: 10 minutes
Cost: $1.60
[Expand]Nutrition facts |
- 1 whole-wheat almond butter toast (3 tbsp almond butter), with 2 tbsp chopped walnuts sprinkled on top
- 1 banana
- 1 orange
- supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)
Lunch
Cooking/preparing time: 5 minutes
Cost: $2.20
[Expand]Nutrition facts |
- 1 serving of Spinach and parsley mac and cheese (leftovers from the other day)
- 2 cups of steamed bok choy on the side
Afternoon break
Cooking/preparing time: 15 minutes
Cost: $0.90
[Expand]Nutrition facts |
- Xberry oatmeal, with 1 1/2 tbsp of date sugar/date paste mixed in
Dinner
Cooking/preparing time: 25 minutes
Cost: $1.20
[Expand]Nutrition facts |
- 1 serving of Pumpkin pasta (using canned 100% pumpkin puree for faster cooking)
Day 7
Cooking/preparing time: 37 minutes
Cost: $7.90
[Collapse]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
[Expand]Nutrition facts |
- 1 whole-wheat peanut butter toast (3 tbsp peanut butter), with 1 tbsp chia seeds sprinkled on top
- 1 Xberry yogurt with oats
- supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)
Lunch
Cooking/preparing time: 20 minutes
Cost: $3.25
[Expand]Nutrition facts |
Afternoon break
Cooking/preparing time: 2 minutes
Cost: $0.20
[Expand]Nutrition facts |
- 1 banana
Dinner
Cooking/preparing time: 5 minutes
Cost: $2.35
[Expand]Nutrition facts |
- 1 serving of Pumpkin pasta (leftovers from the previous day)
- 2 1/2 cups of steamed, diced zucchini on the side