Fresh food diet - good enough I guess Tasty!

Last updated March 27, 2017 Copy
AmountIngredient$ / daySource
600mlWhole Milk$0.60Coles
200gHard Boiled Egg x 3$1.43Coles
180gRaw Banana x1$0.79Coles
170gBaked Potato with skin$0.59Coles
30gSteamed Spinach$0.75Coles
85gSteamed Carrot$0.34Coles
75gSteamed Broccoli$0.38Coles
200gRoast chicken$2.00Coles
3gTable Salt$0.01Coles
20mlFlaxseed oil$1.07Coles
95gCanned Tuna$0.77Coles
85gWholemeal bread slice 2x$0.36Coles
0gSteamed Peas$0.00Coles
Amounts for:
Total Daily Cost:
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patch notes:

  • changed carrots to frozen precut batons
  • added tuna sandwich and reduced chicken by half
  • reduced spinach
  • removed apple


  • potato (poke holes, potato button on the microwave)
  • eggs
  • spinach (microwave steamer 2 minutes)
  • banana
  • milk


  • tuna sandwich


  • carrot
  • broccoli (both carrot and broccoli in the microwave steamer is 5 minutes)
  • chicken
  • milk

Chromium data is sparse and the requirements aren't well known

Niacin UL is just for supplementation

Vitamin D, stand in the sun I guess.

So far I've fallen into a routine of just two meals a day


  • Shot of oil
  • Apple
  • Banana
  • Microwaved potato (Just poke some holes in it, put it on a plate, and press the potato button on the microwave)
  • Microwave steamed carrot (Chopped approx 1cm x 2cm then steamed for 90 seconds)
  • Boiled Egg
  • Glass of Milk


  • Microwave steamed spinach (90 seconds)
  • Microwave steamed broccoli (3 minutes from frozen)
  • Oven roasted chicken
  • Glass of Milk

Anything that's microwaved I put a bit of salt on to taste, sometimes not even that just eat it straight up.

Microwave steamer about $8 from Coles:



Nutrition Facts

Amount Per Day
36% Carb, 21% Protein, 43% Fat
% Daily Values*
Total Carbohydrate209g
Dietary Fiber 19g
Total Fat108g
Saturated Fat29g
Monounsaturated Fat30g
Polyunsaturated Fat15g
Omega-3 Fatty Acids12g
Omega-6 Fatty Acids16g
* Percent Daily Values are based on "Soylent 1.0 - Deselected - Paleo-ish variant". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Soylent 1.0 - Deselected - Paleo-ish variantChange

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