i will eventually create a separate diet blog with detailed information on each nutrient and how it interacts in the diet matrix.
for now, this is the end product.
it should be clarified that this is intended for a 36-48 hour day and not a 24-hour day. meals should be spaced by roughly 12 hours. further, the eater must not live an inactive lifestyle.
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breakfast, in three parts (early to mid morning, day one):
1) cereal:
- 40 g vector
- 45 g all bran
- 3 tbsp raw wheat bran (14 g)
- 1 tsp ground flax seed (17 g)
- 1 tbsp paprika (17 g)
- 400 ml of sugar-free, highly fortified soy milk
- 125 mg vitamin c
removed: fake cinnamon
experiments: i am going to eventually run out of soy milk and may need to move to powdered soy protein.
2) fruit bowl:
- 100 g fresh or frozen strawberry
- 1 fresh yellow banana (120+ g)
- 1 fresh kiwi, including the skin (80+ grams)
- 1 fresh mango, including the skin (150 + g) or 150 g of frozen mango chunks
- 1 white or pink guava (30+ g)
- 2 small fresh avocados (150+ g)
- 50 g frozen or fresh (in season) raspberries
- 50 g frozen or fresh (in season) blueberries
- 1 tbsp paprika (dried red peppers) (17 g)
- 1 tbsp nutritional yeast (7.5 g)
- 1 tbsp hemp seeds
+
- 1 tsp sunflower seeds (10 g) [eaten separately to ensure proper chewing]
+
- 1 fresh red banana (if available)
- 1 small peach (if in season)
- 50g of blackberries (if on sale)
- 50 g of tart cherries (if in season)
removed: nectarines (too bulky), lychees (not good, here, and potentially dangerous), cranberries (oxalates)
experiments: persimmon (they've always been very expensive...), currants?, rosehips?
3) dairy bowl:
- 50 g strawberries
- 1 tbsp nutritional yeast (7.5 g)
- 1 tsp condensed algal omega-3s
- 100 g cherry yogurt
- 100 g cherry ice cream
- + 1000 iu vitamin d.
removed: n/a
experiments: n/a
this meal should be accompanied with a tall glass of water.
a coffee with a water should be consumed between meals.
brunch (late evening, day one)
1) quinoa salad:
salad:
- 80 g kale stalks
- 50 g broccoli
- 1 small beet (30 g+)
- 1 tomato (250 g+ )
- 1 red pepper (150 g+)
- 1 carrot (55 g+)
- 1 small clove of garlic
- 1 large habanero or scotch bonnet
- 1 small chopped orange (with pith and peel) <--prefer valencia
quinoa:
- 1/3 cup of white quinoa (cooked with hot sauce)
sauces:
- a lot of frank's red hot sauce
- a swirl of store bought caesar salad dressing [i use president's choice no name]
- 15 g of high retinol cheddar cheese
spices:
- 1 tbsp nutritional yeast (7.5 g)
- 1 tbsp paprika (17 g),
- 1 tsp cayenne pepper
- 1 tbsp hemp seeds
- 1 tbsp oregano
- 1 tbsp thyme
- 1 tbsp basil
- 1 tsp cumin
- + 1000 iu vitamin d.
- + 1 tsp sunflower seeds, (10 g) (eaten separately to ensure chewing)
removed: beets (nitrates & oxalates), spinach (oxalates), green beans (yuck)
experiments: some kind of fish, eventually. i want indoor, non-grain fed, though, impossible. so, tofu?, tofu, chickpeas (high omega-6, though), sesame seeds (also high o-6s), kidney beans, red clover, seaweed?
this meal should be accompanied with a tall glass of water
a coffee with a water should be consumed between meals.
lunch, in two parts (mid to late morning, next day)
1) this is a big caesar salad
fruits & vegetables:
- 80 g kale leaves
- 1 small clove of garlic
- 1 lime (w /pith and peel) (30 g+ )
- 1 large habanero or scotch bonnet
spices (applied directly):
- 1 tbsp nutritional yeast (7.5 g)
- 1 tbsp paprika (17 g),
- 1 tsp cayenne pepper
- 1 tbsp hemp seeds
- 1 tbsp oregano
- 1 tbsp thyme
- 1 tbsp basil
- 1 tsp cumin
- 1 tsp ground mustard
(stop to shake the bowl at this point)
sauces:
- a lot of frank's red hot sauce
- 1 tsp fortified olive oil margarine
- a swirl of store bought caesar salad dressing [i use president's choice no name]
- 1 cup of highly fortified, sugar-free soy milk
- 15 g of high retinol cheddar cheese
then, you stir, directly in the bowl.
+
- 1 tsp sunflower seeds, (10 g) (eaten separately to ensure chewing)
removed: anchovies (less iron than thought), mustard seed, pepper, salt
experiments: tofu, chickpeas (high omega-6, though), sesame seeds (also high o-6s), kidney beans, red clover, seaweed?
2) dairy bowl:
- 150 g probiotic yogurt
- 35 g of high retinol cheddar cheese
- 7.5 g of nutritional yeast
- a lot of frank's red hot sauce
- + 1000 iu vitamin d
removed: mustard seed (too powerful)
experiments: n/a
this meal should be accompanied with a tall glass of water.
a coffee with a water should be consumed between meals.
supper (early evening, next day):
- in pan, cook four extra large eggs in 2 tbsp of olive oil margarine,
- on plate,
1) put two pieces of untoasted flax bread
2) put olive oil margarine on bread,
3) put one clove of chopped garlic on top of margarine on each slice of bread
3) put one tsp of nutritional yeast on each piece of bread
4) put five slivers of high retinol cheddar cheese on each slice of bread
5) put two eggs on each slice of bread
removed: pepper, salt, peppers, tomatoes
experiments: n/a
this meal should be accompanied with a tall glass of water, a tall glass of juice (25% grapefruit, 75% orange) and 1000 iu of vitamin d.
a coffee with a water should be consumed after this meal.
iron
i take an iron pill before bed, with 250 mg of vitamin c. this is temporary, i hope.