if i shift my diet to just getting 100% of the following from food and worry about supplements for the rest, it's going to cut some of my meals down by 40-50% in terms of calories.

- a  from cheese, eggs, carrot, peppers

- b5 from avocadoes

- b9 from yeast, beets (still)

- b12 from yeast, soy

- choline from eggs, kale, bacon

- inositol from citrus fruits

- c from most things i eat

- e from red peppers, kiwis, avocados, kale

- iron from spices

- calcium from soy, cheese

the base ingredients of my salads and salsa are:

- tomato

- red pepper

- beet

- carrot

- avocado

- lime, orange or both

- broccoli

with paprika (As), hemp seeds (omega-3s), nutritional yeast (b9, still), dill, cumin (iron), oregano (iron) and sunflower seeds (e) added.

i eat them with fortified bread, pasta, etc.

my caesars are made with kale for e and other things. i drink my coffee with fortified soy and drink a lot of it with meals.

i put a lot of effort into this and it's still probably good as a base but i'm no longer looking towards things like yogurt and cheese to fill in gaps with fortifications. i'll be removing that excess protein and replacing it with vitamin pills.